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.

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.

Ushtrasana (camel pose)

• Sit in va j rasana.
• Stand on the knees with the arms at the sides.
• The knees and feet should be together, but may be separated if this is more comfortable.
• Lean backward, slowly reaching for the right heel with the right hand and then the left heel with the left hand.
• Do not strain.
• Push the hips forward, keeping the thighs vertical, and bend the head and spine backward as far as is comfortable.
• Relax the whole body, especially the back muscles, into the stretch.
• The weight of the body should be evenly supported by the legs and arms.
• The arms should anchor the shoulders to maintain the arch of the back.
• Remain in the final position for as long as is comfortable.
• Return to the starting position by slowly releasing the hands from the heels one at a time.

Breathing: Normal. Do not try to breathe deeply because the chest is already stretched.

Duration: Practise up to  3  times as a dynamic asana.
Hold the final position up to  3  minutes as a static pose.

Awareness: Physical - on the abdomen, throat, spine or natural breathing.
Spiritual - on swadhisthana or vishuddhi chakra.

Sequence:  It is important that this asana is followed by a forward bending asana, such as paschimottanasana, to release any tension in the back. The most convenient counterpose is shashankasana since it may be performed immediately from vajrasana without unnecessary body movement.

Contra-indications: People with severe back ailments such as lumbago should not attempt this asana without the guidance of a competent teacher.

Benefits:  This asana is beneficial for the digestive and repro­ ductive systems. It stretches the stomach and intestines, alleviating constipation. The backward bend loosens up the vertebrae and stimulates the spinal nerves, relieving backache, rounded back and drooping shoulders. The posture is improved. The front of the neck is fully stretch­ed, toning the organs in this region and regulating the thyroid gland. It is helpful for people suffering from asthma.

Variation 1: To begin with this asana may be practised with the balls of the feet on the floor.

Variation 2: To accentuate the asana, the right heel may be grasped with the left hand and the left heel with the right hand.

Ardha Ushtrasana (half camel pose)

• Sit in vajrasana. Move the knees apart and the ankles to the side of the buttocks.
• Stand up on the knees with the arms at the sides.
• Keep the feet flat behind the body.
• Stretch the arms sideways and raise them to shoulder level.
• Do not strain in any way.
• Twist to the right, reach back with the right hand and hold the left heel or ankle.
• Simultaneously, stretch the left arm in front of the head so that the hand is at eyebrow level.
• The head should be slightly back with the eyes gazing at the raised hand.
• Push the hips forward in the final position and keep the thighs vertical.
• Hold this position while comfortable, retaining the gaze on the left hand.
• Return to the starting position.
• Repeat on the other side to complete one round.
• Practise 3 to 5 rounds.

Breathing:  Inhale while stretching the arms sideways.
Exhale while twisting to the side.
Hold the breath out or breathe normally in the final position.
Inhale while bringing the arms back to shoulder level.
Exhale while releasing the arms.
Awareness:  Physical - on the stretch in the back and neck, or on the normal breath if holding the posture.
Spiritual - on anahata or vishuddhi chakra.
Contra-indications:  People with severe back ailments should not practise this asana.
Benefits:  As given for ushtrasana, but at a reduced level.
Variation 1:  A simpler variation is to place the right hand on the right heel and the left hand on the left heel. This posture also becomes easier if the heels are raised by balancing on the balls of the feet.
Variation 2:  After twisting, the outstretched arm may be raised above the head to a vertical position. The head should be held back with the eyes gazing at the raised hand.

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.

Naman Pranamasana (prostration pose)

• Sit in vajrasana. Grasp the lower calves just above the ankles, keeping the thumbs uppermost.
• Slowly bend forward and place the crown of the head on the floor in front of the knees. (Place a small folded blanket under the head.)
• Raise the buttocks as high as possible, allowing the chin to press against the chest, until the thighs are as vertical as comfortable.
• Remain in the final position for  5  to  20  seconds.
• Lower the buttocks and come back into shashankasana for a short time before returning to vajrasana.
• Practise this asana 5 times.

Breathing:  Inhale in vajrasana.
Exhale while lowering the head to the floor.
Inhale while raising the buttocks.
Hold the breath in the final position or breathe normally if remaining in the position for more than a few seconds.
Exhale while sitting the buttocks back on the heels.
Rest in shashankasana, breathing normally.
Inhale while raising the trunk and head and returning to vajrasana.

Awareness:  Physical -on the the increased pressure on the crown of the head in the final position, and on the syn­chronization of the breath with the physical movement,
Spiritual - on sahasrara chakra.

Contra-indications:  Not to be performed by people with vertigo, weak neck or high blood pressure. Cautions for inverted postures apply.

Benefits:  As a preparatory practice for sirshasana (the head­ stand pose) it allows the brain to gradually adapt to the extra pressure in the head when the body is inverted. It gives many of the benefits of sirshasana, but to a lesser degree.

Shashank Bhujangasana (striking cobra pose)

• Assume the starting position for marjari-asana.
• Lower the buttocks onto the heels, moving into shash­ ankasana with the arms outstretched in front of the shoulders.
• Then, to come into bhujangasana without moving the position of the hands, slowly move the chest forward, sliding it just above the floor until it is in line with the hands. Move the chest further forward and then upward, as the arms straighten, and lower the pelvis to the floor.
• Ideally, the nose and chest should just brush the surface of the floor as the body moves forward like the movement of a snake. Do not strain to achieve this.
• In the final position, the arms should be straight, the back arched and the head raised as in bhujangasana, even if the navel does not touch the floor.
• Hold this position for a few seconds.
• Slowly raise the buttocks and move backwards, keeping the arms straight, returning to shashankasana. This is one round.
• Relax the whole body for a short time before starting another round.
• Practise 5  to 7 rounds.

Breathing:  Inhale on the forward movement.
Hold the breath for a few seconds in the final position.
Exhale while returning to shashankasana.

Awareness:  Physical -on the flexibility of the spine :and the sensation in the arms, shoulders, chest and abdomen; on synchronizing the movement with the breath. Spiritual - on swadhisthana chakra.

Sequence:  This asana may be practised directly after shashank­ asana and followed by tadasana.

Contra-indications:  Not to be performed by people with very high blood pressure, slipped disc or those who suffer from vertigo. People suffering from peptic ulcer, hernia, intest­ inal tuberculosis or hyperthyroidism should not practise this asana without the guidance of a competent teacher.

Benefits:  Shashank bhujangasana gives similar benefits to bhujangasana and shashankasana. However, the benefits of the latter postures come from maintaining the final position, whereas shashank bhujangasana acts mainly by alternately flexing the spine backward and forward.
This asana gently tones the male and female reproductive organs, alleviates menstrual disorders and is an excellent post-natal asana, strengthening and tightening the abdominal and pelvic region. It tones and improves the functioning of the liver, kidneys and other visceral organs.
It also strengthens the back muscles.

Practice note:  The hand position should not change through­ out the entire practice.

Shashankasana (pose of the moon or hare pose)

• Sit in vajrasana, placing the palms on the thighs just above the knees.
• Close the eyes and relax, keeping the spine and head straight.
• While inhaling, raise the arms above the head, keeping them straight and shoulder width apart.
• Exhale while bending the trunk forward from the hips, keeping the arms and head straight and in line with the trunk.
• At the end of the movement, the hands and forehead should rest on the floor in front of the knees.
• If possible, the arms and forehead should touch the floor at the same time.
• Bend the arms slightly so that they are fully relaxed and let the elbows rest on the floor.
• Retain the breath for up to  5  seconds in the final position.
• Then simultaneously inhale and slowly raise the arms and trunk to the vertical position. Keep the arms and head in line with the trunk.
• Breathe out while lowering the hands to the knees.
• This is one round.
• Practise 3  to 5 rounds.

Duration:  Beginners should slowly increase the length of time in the final position until they are able to hold it comfortably for at least  3  minutes with normal breathing. Those who wish to calm anger and frayed nerves should further increase the time to  10  minutes, breathing normally.


Awareness:  Physical - in the final position, on the pressure of the abdomen against the thighs; on the alignment of arms, neck and head moving into and out of the asana; on the breath synchronized with the physical movement.
Spiritual - on manipura or swadhisthana chakra in the final position.


Contra-indications:  Not to be performed by people with very high blood pressure, slipped disc or those who suffer from vertigo.


Benefits:  This asana stretches and strengthens the back mus­cles and separates the individual vertebrae from each other, releasing pressure on the discs. Often nerve connections emanating from the spinal cord are squeezed by these discs, giving rise to various forms of backache.
This posture helps to relieve this problem in some cases and encourages the discs to resume their correct position.
It also regulates the functioning of the adrenal glands. It tones the pelvic muscles and the sciatic nerves and is beneficial for both the male and female reproductive organs. Regular practice relieves constipation.


Note:  The Sanskrit word  shashank  means 'moon'. It is derived from two words:  shash  meaning 'hare' and  ank  meaning 'lap'. People in India have seen the dark patches on the full moon  as  re­sembling the shape of a hare with the moon in its lap. Furthermore, the moon symbolizes peace and calm; it emits soothing and tranquillizing vibrations. Shashankasana has a similar calming and cooling effect. More simply, it is the position frequently adopted by hares and rabbits.


Variation 1  :  Sit in vajrasana and close the eyes.
Hold the right wrist with the left hand behind the back.
Relax the whole body and close the eyes.
Inhale and then, while exhaling, slowly bend the trunk forward from the hips so that the forehead rests on the floor. Remain in the final position for a comfortable length of time while breathing normally or deeply or in ujjayi.
Return to the starting position while inhaling.
Benefits:  Gives the benefits of shashankasana. This variation is more advisable for people with back problems.


Variation  2:  Sit in vajrasana.
Place the fists in front of the lower abdomen.
Inhale and then, while exhaling, slowly bend forward until the forehead touches the floor.
The fists will exert pressure on the lower abdominal organs.
Retain the breath in the final position for as long as is comfortable.
Inhale while raising the trunk and head.
Practise  2  to  3  rounds.
Awareness:  Physical - on the pressure of the fists in the abdo­men in the final position.
Benefits:  This variation massages and improves the efficiency of the intestines and digestive organs, relieving ailments such as constipation and excessive wind in addition to the benefits derived from the basic form of the practice.


Variation  3:  Sit in vajrasana.
Interlock the fingers of both hands behind the back.
Inhale deeply. Then exhaling, move the head and trunk forward and rest the head on the floor.
Simultaneously, raise the arms up and bring them as far forward as possible.
Inhaling, raising the head and trunk and lowering the arms.
This is one round. Practise  2  to  3  rounds.
Benefits:  This variation releases tension in the upper back and neck muscles, bringing great relief to those who experience stiffness in this area. It also gives the benefits of the basic practice.


Variation  4:  If the forehead does not comfortably reach the floor, make two fists and place one vertically on top of the other. Rest the forehead on this support.
Benefits:  This variation gives basically the same benefits as shashankasana and can be practised by people who are overweight or who have slightly raised blood pressure.

Vyaghrasana (tiger pose)

• Assume the starting position for marjari-asana and look forward.
• Relax the whole body.
• Arching the back downwards, straighten the right leg, stretching it up and back.
• Bend the right knee.
• Look up and bring the toes towards the back of the head.
• Hold the breath for a few seconds in this position.
• Straighten the right leg, bend the knee and swing the leg under the hips.
• Simultaneously, arch the back up and bend the head down, bringing the knee towards the nose.
• The right foot should not touch the floor.
• The thigh presses against the chest.
• Hold for a few seconds while retaining the breath outside.
• Move the foot straight back and again stretch the leg.
• Bend the knee and continue with the slow movements.
• After practising on one side, relax in marjar-asana.
• Repeat with the other leg.

Breathing:  Inhale while stretching the leg backward.
Retain in the final position.
Exhale while swinging the knee to the chest.

Duration:  Perform this asana 5 times with each leg.

Awareness:  Physical - on the forward and backward stretching of the spine and legs, and on the alternate compression and stretching of the abdomen and chest. Be aware of the balance, and the movement synchronized with the breath. Spiritual - on swadhisthana chakra.

Benefits:  This asana exercises and loosens the back by bending it alternately in both directions and tones the spinal nerves.
It relaxes the sciatic nerves, relieving sciatica, and loosens up the legs and hip joints. It tones the female organs and is especially beneficial for women after child­ birth and those who have given birth to many children. It stretches the abdominal muscles, promotes digestion and stimulates blood circulation. Weight is reduced from the hips and thighs.

Note:  This asana is so called because it emulates the stretching movement made by a tiger.

Marjari-asana (cat stretch pose)

• Sit in vajrasana.
• Raise the buttocks and stand on the knees.
• Lean forward and place the hands flat on the floor beneath the shoulders with the fingers facing forward.
• The hands should be in line with the knees; the arms and thighs should be perpendicular to the floor.
• The knees may be slightly separated so that they are well aligned under the hips.
• This is the starting position.
• Inhale while raising the head and depressing the spine so that the back becomes concave.
• Expand the abdomen fully and fill the lungs with the maximum amount of air. Hold the breath for 3 seconds.
• Exhale while lowering the head and stretching the spine upward.
• At the end of exhalation, contract the abdomen and pull in the buttocks.
• The head will now be between the arms, facing the thighs.
• Hold the breath for 3 seconds, accentuating the arch of the spine and the abdominal contraction.
• This is one round.

Breathing:  Perform the movement breathing as slowly as is comfortable. Aim at taking at least 5 seconds for both inhalation and exhalation.

Duration:  Perform 5 to 10 full rounds for general purposes.

Awareness:  Physical - on the flexion of the spine from top to bottom, and on the breath synchronized with the movement.

Spiritual - on swadhisthana chakra.

Benefits:  This asana improves the flexibility of the neck, shoulders and spine. It gently tones the female reproductive system, giving relief from menstrual cramps and leucorrhea. It may be safely practised during pregnancy; forceful contraction of the abdomen, however, should be avoided.

Practice note:  Do not bend the arms at the elbows. Keep the arms and thighs vertical throughout.

Veerasana (hero's pose)

• Sit in vajrasana.
• Raise the right knee and place the right foot flat on the floor beside the inside of the left knee.
• Put the right elbow on the right knee and rest the chin on the palm of the right hand.
• Rest the left palm on the left knee.
• Close the eyes and relax.
• Keep the body completely motionless and the spine and head straight.
• Hold for some time, then release the pose and relax the knees.
• Repeat with the left foot placed beside the right knee.

Breathing:  Slow, deep breathing, feeling that the energy synchronized with the breath is flowing in and out of bhrumadhya, the eyebrow centre.

Duration:  Practise for a minimum of two minutes. Repeat on the other side with the left elbow on the left knee.

Awareness:  Physical -on keeping the head and spine straight, on the sense of balance, and on the breath. Spiritual - on ajna chakra.

Benefits:  This asana balances the mind, increases the power of concentration, allows more awareness of the unconscious realms and induces physical and mental relaxation quickly. The thinking process beco1nes very clear and precise. It is useful for those who think too 1nuch or who have disturbed or uncontrollable thoughts. It is very good for the kidneys, liver, reproductive and abdominal organs.

Note:  Veerasana is also known as the thinker's or philosopher's pose.

Variation  1:  This asana may also be practised by sitting on the heel so that it stimulates mooladhara chakra.

Variation  2:  Sit on the heels in vajrasana.

Place the right foot on top of the left thigh as in the half lotus posture. The foot should come up on the thigh as near to the lower abdomen as is comfortable, and the right knee should rest on the floor.

Relax the whole body.

Slowly rise onto the knees, using the hands and left leg as levers and the right knee as a support.

The movement should be controlled without any jerking.

Place the palms together in front of the chest at the heart centre in the prayer position.

Straighten the spine.

When balanced, raise the hands above the head, keeping the palms together and the fingers pointing upward.

Hold the final position for as long as is comfortable.

Bring the hands back to the heart centre, feel the balance, then gently and evenly lower the body down to the floor.

Repeat with the left foot on top of the right thigh. Practise up to 3 times on each side.

Breathing:  Inhale while raising the body from the floor.

Breathe normally in the final position.

Exhale while lowering the body.

Awareness:  Physical - on maintaining balance and steadiness in the upright position.

Spiritual - on swadhisthana chakra.

Contra-indications:  Variation  2  should not be performed by people with weakness in the knees or inflammatory conditions such as arthritis, osteoarthritis, etc.

Benefits:  This is a preliminary balancing pose which aids in stabilizing the nervous system.

Simhagarjanasana (roaring lion pose)

• Sit in simhasana.
• Open the eyes and gaze at the eyebrow centre, adopting shambhavi mudra.
• Relax the whole body.
• Keep the mouth closed.
• Inhale slowly and deeply through the nose.
• At the end of inhalation, open the mouth and extend the tongue out as far as possible towards the chin.
• While slowly exhaling, produce a clear, steady 'aaa' sound from the throat, keeping the mouth wide open. Do not strain or force the sound in any way.
• At the end of exhalation, close the mouth and breathe in.
• This is one round.

Breathing: Inhale slowly through the nose and then slowly exhale through the mouth with the 'aaah' sound.

Duration:  To maintain general health practise 5 to 10 rounds daily.
The eyes, tongue and mouth may be relaxed for a few moments between each round.
This asana may be performed at any time.

Awareness:  Physical - on opening the chest, and the sensation in the eyes and tongue. While inhaling, on the breath.
While exhaling, on the sound produced, the feeling of emotional release, and the effect on the throat area. Spiritual - on vishuddhi or ajna chakra.

Benefits: This is an excellent asana for the throat, nose, ears, eyes and mouth, especially if performed facing the healing rays of the early morning sun. It relieves frustration and releases emotional tension. Tension is removed from the chest and diaphragm. Simhagarjanasana is useful for people who stutter or who are nervous and introverted. It develops a strong and beautiful voice.
Other benefits are as for shambhavi mudra.

Variation: Move the tongue slowly from side to side, while making a long 'aaa' sound.

Simhasana (lion pose)

• Sit in vajrasana with the knees about 45 cm apart.
• The toes of both feet should remain in contact with each other.
• Lean forward and place the palms of the hands on the floor between the knees, with the fingers pointing towards the body.
• Straighten the arms fully and arch the back.
• Rest the body on the straight arms.
• Tilt the head back so that there is a comfortable amount of tension in the neck.
• Close the eyes and focus the inner gaze at the eyebrow centre, performing shambhavi mudra.
• The eyes may also be kept open, in which case gaze at a point on the ceiling.
• The mouth should be closed.
• Relax the whole body and mind.

Benefits: In this posture there is a very definite extension of the spinal cord and the body is absolutely fixed. There is total physical stability.
Note: Generally, simhasana is associated with the roaring lion pos­ture, but the scriptures give that posture as a variation of simhasana (see simhaga1janasana, the roaring lion, given in the following practice).
In this asana the lion is sitting quietly, waiting for something to happen. This is the mental attitude the mind has to adopt in order to enter deep meditative states.

Bhadrasana (gracious pose)

• Sit in vajrasana.
• Separate the knees as far as possible, while keeping the toes in contact with the floor.
• Separate the feet just enough to allow the buttocks and perineum to rest flat on the floor between the feet.
• Try to separate the knees further, but  do not strain.
• Place the hands on the knees, palms downward.
• When the body is comfortable, practise nasikagra drishti, concentration on the nosetip. As the eyes become tired, close them for a short time and then resume nosetip gazing.

Breathing: Slow and rhythmic with awareness of the breath at the nosetip.

Duration: For extended periods of time if performed for spiritual aims.

A few minutes daily is sufficient to loosen up the legs. If any strain is experienced, stop the asana.
Awareness: Physical - sensations of opening and relaxing the perineum, and on the natural breath or the nosetip. Spiritual - on mooladhara chakra.

Benefits: This is predominantly a pose for spiritual aspirants as it has a stimulating influence on mooladhara chakra. It is an excellent meditation pose. The benefits are basically
the same as for vajrasana.

Practice note: If necessary, a folded blanket may be placed under the buttocks. Whether a blanket is used or not, it is important that the buttocks rest firmly on the ground in order to stimulate mooladhara chakra.