Meru Prishthasana (spine and back pose)

• Stand erect with the feet shoulder width apart and the toes turned slightly out to the side. Place the fingers of both hands on the shoulders with the elbows pointing sideways.
• This is the starting position.
• Twist the upper torso to the right as far as is comfortable and then return to the center.
• Repeat on the left side.
• Practise 5 to 10 times on each side.

Breathing:  Inhale while raising the fingers to the shoulders.

Exhale while twisting to the sides. Inhale when returning to the center. Exhale while lowering the arms.

Variation:  After twisting to the side, bend from the hips to form a right angle, keeping the legs straight. The head, neck and spine should be in one straight line. The elbows should be level with the shoulders.

Stay in the position for up to 5 seconds.

Return to the upright position and twist to the front.

Repeat on the other side.

Breathing:  Inhale while raising the fingers to the shoulders.

Retain the breath inside while twisting.

Exhale when bending forwards.

Inhale while raising the body to the upright position.

Exhale while lowering the arms.

Contra-indications:  People with stiff backs or backache should avoid this asana.

Benefits:  This asana stretches the spine, tones the back muscles and redistributes excess weight from the waistline.

Tiryaka Kati Chakrasana (swaying waist rotating pose)

• Stand erect with the feet about shoulder width apart.
• Interlock the fingers in front of the body.
• Raise the arms over the head and rotate the wrists, turning the palms out.
• Bend forward from the hips to form a right angle between the legs and trunk.
• Watch the back of the hands and keep the back straight.
• Slowly swing the arms and trunk to the right as far as is comfortable, then to the left and then back to the center.
• Return to the upright position and lower the arms.
• Practise 5 to 10 times.

Breathing:  Inhale while raising the arms.

Exhale while bending forward.

Hold the breath while swinging from side to side.

Inhale while raising the trunk and exhale while lowering the arms.

Contra-indications:  This asana is quite strenuouus and should not be practised by those with back problems, slipped disc or sciatica.

Benefits:  As for kati chakrasana. This asana also strengthens the back muscles, and improves balance and coordination.

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.