Lie on your back with feet together. Using your arms for support raise both your legs.
Slowly raise the buttocks and spine from 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 the arms on the floor
beside the body with the palms facing down. Slowly lower the torso, the buttocks, and
the legs. Relax in Shavasana. Lie on your back with feet together. PLace
your arms at the side of your body with palms facing down. Using your arms for support help
and raise both legs keeping them straight together. Slip your legs and let it arch over
your head till your toes touch the floor. Relax and hold the final pose for as long
as comfortable.Exhaling lower your legs and go back to the starting position.
Lie flat on your stomach, palms to the side of your shoulders. Slowly raise your head
and straighten your elbows.The arms may or may not be straight. Hold the position for
few seconds. Slowly release the upper back, by bending the arms, lowering the navel,
chest, shoulders and finally the forehead to the floor.
Lie flat on your stomach bend your legs upwards and hold both the ankles with your hands.
Inhale while raising your thighs and chest simultaneously upwards arching your spine
as much as possible Hold the position for as long as its comfortable.
Sit in Vajarasana. Stand on your knees with the hands close to your thighs. Stretch your
arms up. Lean backwards slowly reaching your heels with your hands. Push the hips forward
and bend the head, spine backwards as far as possible. Remain in this position for as
long as its comfortable. Return to the starting position by slowly releasing the hands from
the heels one at a time. Its important that this asana is followed by a forward bending
asana like Shashankasana.