Lie on your back with feet together. Using your arms for support inhale and raise both
legs slowly roll the buttocks and spine on the floor raising the trunk to a vertical
position The elbows should be about shoulders width apart. gently push the chest forward
so that it presses firmly against the chin. Release your hands and place your arms on
the floor beside the body with the palms down. Slowly lower the torso, the buttocks, and
the legs. Relax in Shavasana. Lie on your back with feet together. place
your arms beside your body with your palms facing down. Using your arms for support inhale
and raise both legs keeping them straight and together. Slip your legs in an arch over
your head till your toes touch the floor. Relax and hold the final pose for as long
as its comfortable. Exhaling lower your legs and go back to the starting position.
Lie on your stomach palms to the side of your shoulder. Slowly raise your head and straighten
the elbows. The arms may or may not be straight. Hold the position for few seconds. Slowly
release the upper back by bringing the arms, lower the navel, chest, shoulders and finally
the forehead to the floor. Lie flat on your stomach, bend your leg upwards
and hold both the ankles with your hands. Inhale while raising your thighs and chest
simultaneously arching your spine as much as possible.Hold the position for as long
as its comfortable. Exhaling return t the original position.
Lie flat on your stomach with boh hands under your thighs and chin on the floor. While inhaling
only lift your left leg as high as possible keeping the other leg straight. Keep the position
for as long as possible without strain. Bring it back to the original position. Repeat with
the other leg. Sit with the legs all stretched. Slowly bend
forward and try to grasp your big toes with your fingers. Try to touch your knees with
the forehead. Hold the position for as long as its comfortable. You can ask your instructor
to help you with this asana,