Kati Chakrasana (waist rotating pose)

• Stand with the feet about shoulder width apart and the arms by the sides.
• Raise the arms to shoulder level, then twist the body to the right.
• Bring the left hand to the right shoulder and wrap the right arm around the back, bringing the right hand around the left side of the waist. Look over the right shoulder as far as is comfortable.
• Keep the back of the neck straight and imagine the top of the spine is the fixed point around which the head turns.
• Hold for two seconds, accentuate the twist, gently stretching the abdomen.
• Return to the starting position.
• Repeat on the other side to complete one round.
• Keep the feet firmly on the ground while twisting.
• Relax the arms and back as much as possible throughout the practice. Do not strain. The movement should be relaxed and spontaneous.
• Perform the rotation smoothly, without jerking or stiffness.
• Practise 5 to 10 rounds.

Breathing:  Inhale raising the arms.

Exhale twisting to the side.

Inhale returning to the center.

Exhale while releasing the posture.

Awareness: On the stretch of the abdomen and spinal muscles, and on the breathing synchronized with the movement.

Benefits:  This asana tones the neck, shoulders, waist, back and hips. It is useful for correcting back stiffness and postural problems. The relaxation and twisting movement induces a feeling of lightness and may be used to relieve physical and mental tension at any time during the day.

Practice note:  This asana may be performed in a more dynamic way by swinging rhythmically with the arms, without synchronizing the movements with the breath.

Note:  This is one of the asanas for shankhaprakshalana.

Tiryaka Tadasana (swaying palm tree pose)

• Stand with the feet more than shoulder width apart.
• Fix the gaze on a point directly in front.
• Interlock the fingers and turn the palms outward.
• Raise the arms over the head, stretching upwards.
• Bend to the right side from the waist.
• Do not bend forward or backward or twist the trunk.
• Hold the position for a few seconds, then slowly come back to the upright position.
• Repeat on the left side. This completes one round.
• Practise 10 rounds.
• To end the practice, return to the upright position, release the hands, bringing the arms down to the sides.

Breathing: Inhale raising the arms, exhale while bending to the side, inhale to center. Exhale while releasing the posture.

Awareness: Physical - on keeping the balance and the stretch along the side of the body. On keeping the body and head facing forward while bending to the sides without twisting.

On the breath synchronized with the movement. Spiritual -on mooladhara or manipura chakra.

Benefits: As for tadasana, but it especially massages, loosens and exercises the sides of the waist. It balances the right and left groups of postural muscles.

Variation: Balance on the toes in this practice.

Note: This is one of the asanas for shankhaprakshalana.

Tadasana (palm tree pose)

• Stand with the feet together or about 10 cm apart, and the arms by the sides.
• Steady the body and distribute the weight equally on both feet.
• Raise the arms over the head.
• Interlock the fingers and turn the palms upward.
• Place the hands on top of the head.
• Fix the eyes at a point on the wall slightly above the level of the head.
• The eyes should remain fixed on this point throughout the practice.
• Inhale and stretch the arms, shoulders and chest upward.
• Raise the heels, coming up onto the toes.
• Stretch the whole body from top to bottom, without losing balance or moving the feet.
• Hold the breath and the position for a few seconds.
• At first it may be difficult to maintain balance, but with practice it becomes easier.
• Lower the heels while breathing out and bring the hands to the top of the head.
• This is one round.
• Relax for a few seconds before performing the next round.
• Practise 10 rounds.

Breathing: Inhale while raising the arms, retain or breathe normally in the stretch, and exhale while lowering the arms.

Awareness: Physical - on the stretch of the whole body from top to bottom, and on maintaining balance and on the breath.

Spiritual - initially on mooladhara chakra to provide stability. Once balance is achieved, change to ajna chakra.

Sequence:  Tadasana can be followed by any inverted asana.

Benefits: This asana develops physical and mental balance.

The entire spine is stretched and loosened, helping to clear up congestion of the spinal nerves at the points where they emerge from the spinal column. It helps to increase height by stretching.  The muscles and ligaments, enabling growing bones to grow longer .Tadasana stretches the rectus abdominal muscles and the intestines, and is useful during the first six months of pregnancy to keep the abdominal muscles and nerves toned.

Variation 1: Tadasana may also be performed while gazing up at the interlocked fingers. It will be slightly more difficult to maintain balance in the final position.

Variation 2:  Stand in tadasana with both arms overhead.

While balancing on the toes, lift one leg and extend it either forward or backward.

Repeat with the other leg.

Practise 10 times.

Practice note:  Those practitioners who have mastered tadasana with the eyes open may try it with the eyes closed.

Note:  This is one of the asanas for shankhaprakshalana.

Akama Dhanurasana (bow and arrow pose)

• Stand erect with the feet shoulder width apart and the arms at the sides.
• Take a short step forward with the right leg.
• Clench the right fist and raise the arm in front of the body so that it is over the right foot and slightly above eye level.
• Clench the left fist and bring it slightly behind the right fist.
• Gaze over the right fist as though holding a bow and arrow, and fix the eyes on an imaginary target.
• Inhale and slowly pull the left fist back to the left ear, tensing both arms as if drawing the bow. The head should move back slightly with this motion so the neck muscles become taut. Keep the left elbow up at shoulder level.
• Exhale and release the imaginary arrow. Relax the neck and bring the left fist forward to the right fist.
• Practise 10 times on each side.

Breathing: Inhale while pulling back the bowstring. Exhale while releasing the bowstring and bringing the hand forward.

Awareness: On the tensing of the arms, the imaginary target, and on the breath synchronized with the movement.

Benefits: This asana exercises the shoulders and also uses the short and deep muscles of the neck and shoulder blades.

These muscles are not often exercised and can hold a significant amount of postural and subconscious tension which is responsible for stiffness and pain. The alternate tensing and relaxing smoothes out the energy flow and relaxes the muscles. This asana is helpful for people with bad posture, cervical spondylitis, writer's cramp and shoulder or arm stiffness.

Bandha Hasta Utthanasana (locked hand raising pose)

Stand erect with the feet together and the arms by the sides. Relax the whole body and balance the body weight equally on both feet.

Cross the wrists in front of the body.

Slowly raise the arms above the head, keeping the wrists crossed, and at the same time bend the head slightly backward and look up at the hands.

Spread the arms out to the sides so that they form a straight line at shoulder level.

Hold the position, then reverse the movement, re-crossing the wrists above the head.

Lower the arms straight down so that they are once again in the starting position, and look forward.

Repeat the process 10 times.

Breathing: For beginners - inhale raising the arms, exhale while spreading them out to the sides, inhale while re-crossing the wrists above the head, and exhale while lowering the arms.

For more experienced practitioners- inhale while raising the arms and inhale more deeply while spreading them out to the sides. Exhale while re-crossing the wrists above the head and exhale more deeply while lowering the arms.

Awareness: On the stretch in the arms and shoulders, the expansion of the lungs, and on the breath synchronized with the movement.

Benefits: This asana rectifies round shoulders and removes stiffness from the shoulders and upper back. The deep, synchronized breaths improves breathing capacity. This asana also influences the heart and improves blood circu­lation. The whole body, especially the brain, receives an extra supply of oxygen.

Supta Vajrasana (sleeping thunderbolt pose)

• Sit in vajrasana. Slowly bend back, taking the support of first the right elbow and arm and then the left.
• Bring the top of the head to the ground, arching the back.
• Find the balance in this position, then place the hands on the thighs.
• Try to keep the knees in contact with the floor. If necessary, separate the knees. Care should be taken not to strain the muscles and ligaments of the thighs and knees by forcing the knees to touch the ground in the final position.
• Close the eyes and relax the body.
• Breathe deeply and slowly in the final position.
• Return to the starting position by breathing in and taking the support of the elbows and arms to return to vajrasana.

Breathing: Deep and slow.

Duration: Beginners should start with only a few seconds in the final position, increasing the duration slowly. For physical benefits, up to one minute is sufficient.

For spiritual benefits, practice for longer periods.

Awareness:  Physical - on the crown of the head, neck, lower back, abdomen or breath.

Spiritual - on swadhisthana, anahata or vishuddhi chakra.

Sequence: Follow supta vajrasana with a forward bending asana. The most convenient counterpose is shashankasana since it may be performed immediately from vajrasana without unnecessary body movement.

Contra-indications: This posture should not be practised by people suffering from neck problems, sciatica, slipped disc, sacral ailments or knee complaints.

Benefits: This asana massages the abdominal organs, alleviating digestive ailments and constipation. It tones the spinal nerves, n1akes the back flexible and realigns rounded shoulders. The nerves in the neck and the thyroid gland are particularly influenced. The chest is stretched and expanded to full capacity, filling the lungs and bringing more oxygen into the system. It is beneficial for those suffering from asthma, bronchitis and other lung ailments.

It loosens up the legs in preparation for sitting in meditation asanas. It redirects sexual energy to the brain for spiritual purposes.

Practice note:  Never leave the final position by straightening the legs first, as this may dislocate the knee joints. Return to vajrasana first and then straighten the legs.

Variation: 

• The back of the head, instead of the top, is placed on the floor in the final position.
• Join the hands together and place them under the back of the head, or fold the arms comfortably above the head.
• Try to keep the knees on the floor.
• Close the eyes and relax the whole body.

Breathing:  Deep and slow in the final position.

Benefits:  This is an important variation which intensifies the stretch of the abdominal region, without placing pressure on the neck.

Practice note:  Never leave the final position by straightening the legs first, as this may dislocate the knee joints. Return to vajrasana first and then straighten the legs.

Note: The Sanskrit word supta means 'sleeping' and vajra refers to the nerve and energy pathway which connects the sexual organs to the brain.

Ashwa Sanchalanasana (equestrian pose)

• Sit in vajrasana.
• Stand up on the knees with the knees and ankles slightly apart and the arms by the sides.
• Starting with the right side, take a big step forward, placing the right foot firmly on the floor so that the thigh is horizontal and the ankle is before or directly under the knee.
• This is the starting position. Centre yourself and inhale deeply.
• Exhale and lunge forward smoothly, transferring the body weight onto the right foot.
• The left leg becomes stretched back fully as the trunk comes forward, with the back straight.
• Do not strain. Depending on flexibility, the fingertips or palms may touch the floor, or bend forward slightly so that the fingertips reach the floor.
• In the final posture, the right foot, both hands, left knee and toes support the body. The back is slightly arched and the head faces fotward.
• To release the posture, inhale and roll the body weight back smoothly, centering in the starting position.
• This is one round. Continue with the forward and backward lunges on this side.
• After practising on one side, again stand on both knees, return to vajrasana and relax.
• Stand on both knees, take a big step forward with the left foot into the starting position and practise an equal number of rounds on this side.
• Practise up to  10  rounds on each side.

Breathing:  Breathe normally in vajrasana and while coming into the starting position.
Inhale deeply in the starting position.
Exhale while moving forward into the posture.
Hold the breath for a few seconds while feeling the balance.
Inhale while returning to the starting position.
Breathe normally returning to vajrasana

Awareness:  Physical - on the back, thigh muscles, knees, ankles and Achilles tendons; on the balance and syn­chronizing the movement with the breath.
Spiritual - on swadhisthana chakra.

Contra-indications:  Not for people with injured knees or ankles.

Benefits:  This asana tones the abdominal organs and gives a good stretch to the lower back. It strengthens the hips, legs, ankles and feet, and induces balance in the nervous system.

Note:  This is the fourth asana practised in surya namaskara and chandra namaskara.

Padadhirasana (breath balancing pose)

• Sit in vajrasana.
• Cross the arms in front of the chest, placing the hands under the opposite armpits with the thumbs pointing upward, or, for a stronger effect, make fists of the hands and place them under the armpits.
• Close the eyes and become aware of the breathing process.

Breathing: Slow, deep and rhythmical. Practice until the flow of the breath in both nostrils becomes equalized.
Duration:  To prepare for pranayama, practise until the flow of the breath equalizes, or for  5  to 10 minutes.
Awareness:  Physical -on the breathing process in the nose. Spiritual - on ajna chakra.
Benefits: The pressure under both the armpits helps to open the nostrils to facilitate the practice of pranayama. Since the breath flow in the right and left nostrils influences the activities of the sympathetic and parasympathetic nervous systems respectively, opening of the two nostrils induces a state of autonomic balance.
Practice note: Padadhirasana may be used as a preparation for pranayama. It is specially useful when one or both nostrils are blocked.
If only one nostril is blocked, or partially blocked, place the hand of that side underneath the opposite armpit. Maintain the pressure for a minute or two, although changes may sometimes occur within a few seconds.

Dhyana Veerasana (hero's meditation pose)

• Sit with both legs straight in front of the body.
• Bend the left leg underneath the right leg so that the left heel is touching the right buttock.
• Bring the right leg over the top of the bent left leg so that the right heel touches the left buttock.
• Adjust the right knee so that it is above the left knee.
• Place the hands either on the right knee, one on top of the other, or on top of each foot, whichever is comfortable.
• Hold the head, neck and back straight.
• Close the eyes and relax the whole body.
• Be aware of the breath at the nosetip.

Benefits:  This asana is quite easy and comfortable to sustain for long periods of time as a comparatively large area of the body is in contact with the floor. It is a useful alternative to other meditation asanas. The legs and hips are not rotated outwards as in the other meditation postures, rather the knees are brought to the center. This affects the pelvic structure and stretches the outer rather than the inner muscles of the thigh. This position also massages and tones the pelvic and reproductive organs.

Swastikasana (auspicious pose)

• Sit with the legs straight in front of the body.
• Bend the left knee and place the sole of the left foot against the inside of the right thigh so there is no contact between the heel and the perineum.
• Bend the right knee and place the right foot in the space between the left thigh and calf muscle so that there is no contact between the heel and the pubis.
• Grasp the toes of the left foot and pull them up into the space between the right calf and thigh.
• Adjust the position so that it is comfortable. The knees should be firmly on the floor.
• Straighten the spine. Place the hands on the knees in chin, jnana or chinmaya mudra.
• Variation:  Sit with the legs straight in front of the body.
• Bend the left leg and place the sole against the inside of the right thigh.
• Similarly, bend the right leg and place the heel of the right foot on the floor in front of the left foot with the sole resting against the left shin. The heels will now be one in front of the other.
• The hands may be placed on the knees in jnana, chin or chinmaya mudra, or they may be placed in the lap.
• Close the eyes and relax the whole body.

Contra-indications:  Swastikasana should not be performed by people with sciatica or sacral infections.

Benefits:  Swastikasana is a healthy position to sit in, especially for those suffering from varicose veins, tired and aching muscles or fluid retention in the legs.

Practice note:  This is the easiest classical meditation asana and is a simplified version of siddhasana.

Note:  Here the symbol of the swastika represents the different corners of the earth and universe, the spokes, and their meeting point and common centre of consciousness. This asana may be regarded as the one most favorable for realizing the unity of existence.

Siddhasana (accomplished pose for men)

• Sit with the legs straight in front of the body.
• Bend the right leg and place the sole of the foot flat against the inner left thigh with the heel pressing the perineum (the area midway between the genitals and anus).
• Bend the left leg. Push the toes and the outer edge of the left foot into the space between the right calf and thigh muscles. If necessary, this space may be enlarged slightly by using the hands or temporarily adjusting the position of the right leg.
• Place the left ankle directly over the right ankle so that the ankle bones are touching and the heels are one above the other.
• Press the pubis with the left heel directly above the genitals.
• The genitals will therefore lie between the two heels.
• If this last position is too difficult, simply place the left heel as near as possible to the pubis.
• Grasp the right toes and pull them up into the space between the left calf and thigh.
• Again adjust the body so that it is comfortable.
• Sit on top of the right heel. This is an important aspect of siddhasana. Adjust the body until it is comfortable and the pressure of the heel is firmly applied.
• The legs should now be locked, with the knees touching the ground and the left heel directly above the right heel.
• Make the spine erect and feel as though the body is fixed on the floor.
• Place the hands on the knees in jnana, chin or chinmaya mudra.
• Close the eyes and relax the whole body.

Contra-indications:  Siddhasana should not be practised by those with sciatica or sacral infections.

Benefits:  Siddhasana directs the energy from the lower psychic centers upward through the spine, stimulating the brain and calming the entire nervous system. The position of the lower foot at the perineum presses mooladhara chakra, stimulating moola bandha, and the pressure applied to the pubic bone presses the trigger point for swadhisthana, automatically activating vajroli/sahajoli mudra. These two psycho-muscular locks redirect sexual nervous impulses back up the spinal cord to the brain, establishing control over the reproductive hormones which is necessary in order to maintain brahmacharya for spiritual purposes.

Prolonged periods in siddhasana result in noticeable tingling sensations in the mooladhara region, which may last for ten to fifteen minutes. This is caused by a reduction in the blood supply to the area and by a rebalancing of the pranic flow in the lower chakras.

This posture redirects blood circulation to the lower spine and abdomen, toning the lumbar region of the spine, the pelvis and the abdominal organs, and balancing the reproductive system and the blood pressure.

Practice note: Siddhasana may be performed with either leg uppermost. Many people experience discomfort due to the pressure applied where the ankles cross each other. If necessary, place a folded cloth or piece of sponge between the legs at this point. At first the pressure at the perineum may be uncomfortable to maintain, but with practice this will be eased.

Note: The Sanskrit word siddha means 'power' and 'peifection '. The word siddhi is derived from siddha and refers to a psychic power or faculty developed through yogic practices. Sidd his include clairvoyance and telepathy as well as many other lesser known powers such as the ability to disappear at will. Sidd hasaoo, or siddha yoni asana for women, is believed to be the asaoo that helps develop these powers.

Ardha Padmasana (half lotus pose)

• Sit with the legs straight in front of the body.
• Bend one leg and place the sole of the foot on the inside of the opposite thigh.
• Bend the other leg and place the foot on top of the opposite thigh.
• Without straining, try to place the upper heel as near as possible to the abdomen. Adjust the position so that it is comfortable.
• Place the hands on the knees in either chin or jnana mudra.
• Keep the back, neck and head upright and straight.
• Close the eyes and relax the whole body.

Contra-indications:  Those who suffer from sciatica or knee problems should not perform this asana.
Benefits:  The same benefits as given for padmasana but at a reduced level.

Baddha Trikonasana (Bound Triangle Pose)

Baddha Trikonasana foreshadows Parivrtta Janu Sirsasana, because the torso mimics its shape: The front hip flexes deeply, and when you bind the pose, you'll experience the challenge of the torso remaining fixed against the front thigh while you simultaneously try to twist the torso open, toward the ceiling.

To get into the pose, shift your left toes back so that the foot is at a more open 15-degree angle, and line up the right heel with the arch of the left foot.

Bend your right knee a lot, as if you were going into Utthita Parsvakonasana (Extended Side Angle Pose).

Then, roll your right shoulder down to the inside of your right knee.

Reach your right arm underneath your right thigh and your left arm behind your back until you can clasp the left wrist with your right hand.

Straightening the left arm will shorten the left waist, so if you can't clasp the hands while keeping the arm bent—or if you simply can't do the bind—put your left hand on your sacrum and your right hand on your shin.

Matkin prefers that you don't use a strap as a prop for this pose so that you don't fixate on the goal of binding.

Exhale as you work your right hip beneath you; inhale as you arch your spine.

Then, exhaling, open your belly and chest toward the ceiling, and straighten the right leg while lengthening the right waist.

If you feel as though your lower back is jamming, you've gone too far.

Breathe in Bound Triangle and feel the pose emerge, focusing on how it feels, rather than being hung up on its shape.

When you're ready to move on, release your wrist and spin your toes to face the other end of your mat.

Widen your feet for a stable base and flow into Revolved Triangle, then Bound Triangle, with the left leg forward.

Breath Awareness Pranayama

Three minutes.

Place a bolster lengthwise on your mat.

Sit in front of it (not on it), and loop a strap around your thighs.

If necessary, place a folded blanket under your head, as shown, so that your chin is lower than your forehead when you are in the pose.

Lie back. Now tune in to the sensation of the breath in your nose.

Encourage your inhalation to come at the base of your nostrils and the exhalation to be through the tip of your nostrils.

In this relaxed breath do not puff up your abdomen as is done in belly breathing.

Breathe smoothly in and out with no retention of breath whatsoever.

Supported Front Body Stretch (Purvottanasana)

On two chairs.

Set up for the pose by placing one chair with its back about two feet from the wall and a second chair facing the first.

Sit backward on the chair farther from the wall and put your legs through the back of the other chair, then slide your buttocks onto the other chair, bend your knees, and brace your feet against the wall.

From this position, lie back onto the two chairs with your head near the back of the seat of the second chair.

You can lay your head directly on the seat of the second chair, or if your chin is higher than your forehead when your head is flat, place a support under your head.

Holding on to the first chair with your hands, use your legs to push away from the wall, until they are straight.

From there, thread your arms through the back of the second chair and stretch them toward the center of the room.

Seated Twist (BharadvajasanaI)

With a chair.

Sit sideways on the chair facing to the right, with the knees and feet hips’ width apart.

Turn to your right and use both hands to take hold of the back of the chair, using your arms to help you twist.

With each inhalation, lengthen your spine.

With each exhalation, turn from your navel and twist a little more deeply into the pose, but keep your head facing the same direction as your chest.

Keep your shoulders level.

To come out of the pose, swing your legs to the other side of the chair.

Repeat the pose on the other side.

Revolved Side Angle Pose (Parivrtta Parsvakonasana)

Using the chair.

Sit down on a chair, with your legs straddling the sides and your feet touching the floor.

Turn to the right so that your left leg is behind you and the top of your left thigh is touching the chair seat.

Bend your right knee to 90 degrees.

Place your left elbow on the outside edge of your right knee.

Hold the back of the chair with your right hand while keeping your head facing forward.

Use the motion of the left elbow to open your chest, continuing to face forward with your head.

Repeat the pose on the other side.

Supported Triangle Pose (Trikonasana)

At the wall, using chair.

Set up for the pose by placing your mat next to a wall, with a chair on your mat, and the back of the chair against the wall.

Extend your right leg out to the side as best you can, with your foot turned out 90 degrees.

Then step your left leg out to the left side with the foot turned slightly in.

Lengthen the right side of your torso, bend from the right hip, and place your right hand on the seat of the chair.

Lengthen your left arm straight up. If this is not possible, place your hand on your hip, as shown.

Allow your rib cage to rotate toward the ceiling.

To come out of the pose, reverse your steps. Repeat the pose on the other side.

Supported extended side angle pose (Utthita Parsvakonasana)

Using two chairs.

To set up for the pose, place two chairs on your yoga mat, one next to the other.

Sit on the left chair, place your right forearm and palm on the seat of the right chair, and lean into them.

Turn your right leg out to the right and bend the right knee.

Use your other arm to hold on to the back of the first chair.

“That opens the chest, gets the kidneys working, releases the pressure of the liver, and stimulates the transverse colon and the descending colon.” Repeat the pose on the other side.

Cobbler’s Pose (Baddha Konasana)

In a chair.

Set up for the pose by placing one or two bolsters or a second chair in front of your chair to support your feet.

The stiffer you are, the lower the support should be.

To come into the pose, sit upright on your chair, bend your knees, and bring the soles of your feet together on the prop.

Allow your knees to gently drop to the side.