General
Instructions for all Asanas
Do’s
1.
If at any point of time you feel uncomfortable, immediately
release the position slowly.
2.
Try to keep the body relaxed as much as you can.
3.
While taking the position and releasing the position, follow the
breathing instructions and after taking the asana position breathe normally.
4.
Make slow & controlled movements
5.
Maintain the steady and comfortable position.
6.
Avoid excessive strain in any part of the body while taking the
position, releasing the position and maintaining the position.
7.
Relax the position if you tremble.
Don’ts
1.
Do not strain yourself beyond personal comfort.
2.
Do not make fast jerky movements.
3.
Do not compare yourself with other students.
4.
Do not drink any liquid while performing asanas
Asanas in
Supine Position
Ekapada Uttanapadasana (One Leg-Raised Pose)
Do’s
From left side
-
Raise the left leg at 90 degrees to ground and keep it straight
in knee with toes pointing to the sky.
-
Keep the back & buttocks on the ground
-
Palms of the hands resting on the ground close to the body.
-
The other leg should be straight in knee and resting on the
ground with toes pointing to the sky.
-
Head straight and eye sight fixed on the raised toes.
Don’ts
-
Do not bend the legs in the knees.
-
Do not lift the lower back & buttocks.
Dwipada Uttanapadasana (Two Legs Raised Pose)
Do’s
-
Raise both the legs at 90 degrees to ground keeping them
straight in knees with toes pointing to the sky.
-
Keep the back & buttocks on the ground
-
Arms straight with palms resting on the ground close to the
body.
-
Head straight and eye sight fixed on the raised toes.
Don’ts
-
Do not bend the legs in knees.
-
Do not lift the lower back or buttocks.
Viparitakarni (Inverted Pose)
Do’s
-
Keep the legs straight in knees with toes pointing to the sky.
-
Raise the lower back & buttocks off the ground.
-
Hands, upper arms & elbows on the ground while supporting
the waist with the hands.
-
Shoulders resting on the ground.
-
Head straight and eye sight fixed on the raised toes.
-
Note that the legs can be taken towards head for maintaining the
balance.
Advanced variation – legs can be straightened at 90
degrees to the floor.
Don’ts
-
Do not bend the legs in knees.
-
Do not take the legs over your head in the position, but you can
take the legs over your head while taking & releasing the position.
-
Do not move the neck while in the position.
-
Do not keep the legs and back in one straight line as in
Sarvangasana (Shoulder stand).
Sarvangasana (Shoulder Stand Pose)
Do’s
-
Keep the legs straight in knees with toes pointing to the sky.
-
Raise the entire back & buttocks off the ground.
-
Legs, hips and back are in one straight line.
-
Hands, upper arm & elbows on the ground while supporting the
back behind chest.
-
Shoulders resting on the ground.
-
Head straight and eye sight fixed on the raised toes.
-
The chin resting in the sternal notch. (In Chin lock position)
Don’ts
-
Do not bend the legs in knees.
-
Do not take the legs over your head in the position, but you can
take the legs over your head while taking & releasing the position.
-
Do not move the neck or overstrain it in chin lock position.
Ashwini Mudra (Horse Gesture)
Do’s
-
Raise the entire back & buttocks off the ground.
-
Legs are bent in knees and knees are just above the head or
towards the ears so that the back remains straight & vertical.
-
Try pressing the thighs in to abdomen and chest.
-
Hands, upper arm & elbows on the ground while supporting the
back behind chest.
-
Shoulders resting on the ground.
-
The chin resting in the sternal notch. (In Chin lock position)
Don’ts
-
Don’t bend the back.
-
Don’t let the knees come to the ground or away from the body.
-
Do not move the neck or overstrain it in chin lock position.
Matsyansana (Fish Pose)
Do’s
-
Lift the head with the support of hands, elbows.
-
Try to rest the crown of the head on the ground.
-
While taking, releasing & maintaining the position, support
the head and neck very carefully.
-
Try to keep soft cushion under the head.
Simple variations –
-
One can keep the legs straight
-
The legs can be folded in swastikasana or samasana or a simple
cross legged position.
-
For taking the position,
one can go on the elbows from sitting position and while resting on the elbows,
try resting your crown on the floor.
Advanced variation –
-
Legs are in padmasana (lotus pose), try holding toes with hands
without elbows resting on the ground.
Don’ts
-
Do not move or pull or turn the neck while you are in the
position.
-
Do not remove the support of the elbows to neck.
Halasana (Plough Pose)
Do’s
-
Keep the legs straight in knees with toes vertical on the ground
over your head.
-
Raise the entire back & buttocks off the ground.
-
Legs are in one straight line.
-
As far as possible, the back remains straight & vertical.
-
Arms straight with palms on the ground.
-
Shoulders resting on the ground.
-
The chin resting in the sternal notch. (In Chin lock position)
Advanced variation –
-
One can extend the toes backwards so that top of the foot on the
ground.
Don’ts
-
Do not bend the legs in knees.
-
Do not move the neck or overstrain it in chin lock position.
Naukasana (Boat Pose)
Do’s
-
Keep the legs straight in knees and inclined at 45 deg angle
with the floor.
-
As far as possible the back remains straight.
-
Arms straight with fingers holding the toes.
-
Eye sight fixed on the toes.
-
You may start from sitting position if it is difficult to
achieve the position from supine position.
-
Try to balance on the buttocks.
Don’ts
-
Do not bend the legs in knees.
-
Do not bend the arms in elbows.
Pavanmuktasana (Gas Release Pose)
Do’s
-
Keep the legs folded in knees and pressed on the abdomen using
the folded arms.
-
Try to touch the chin to the knees.
-
Try to keep the legs together.
-
Point the toes.
Simple variation – keep the head on the ground instead of
trying to touch the chin to the knees.
Don’ts
-
Do not strain your neck.
Shavasana (Corpse Pose)
Do’s
-
Keep 1 to 1.5 feet distance between the feet.
-
Hands 5 to 8 inches away from the body.
-
Neck turned to any suitable direction or straight but relaxed.
-
Keep your eyes closed.
-
Try relaxing all the parts of the body.
Don’ts
-
Do not wear tight clothes.
-
Do not sleep in the asana.
Asanas in
Prone Position
Saralahasta Bhujangasana (Straight Arm Cobra Pose)
Do’s
-
Arms straight, palms on the ground, fingers together and
pointing forward, thumbs 90 degree angle from fingers.
-
Toes, heels, knees together as far as possible, toes pointing
backwards
-
Looking at the sky.
-
You can lift the hips and thighs if back is not flexible.
-
Open the chest; pull the shoulders backwards and downwards.
Don’ts
-
Do not have any distance between the legs.
-
Don’t let the shoulders hunch upwards towards the ears.
Vakrahasta Bhujangasana (The Bent Arm Cobra Pose)
Do’s
-
Bend arms, fingers together and pointing forward with palms on
ground.
-
Toes, heels, knees together as far as possible, toes pointing
backwards
-
Looking at the sky.
-
Elbows and hands close to the body.
-
Open the chest; pull the shoulders backwards and downwards.
-
You can lift the palms off the ground, if you can maintain the
steady position
Note – there will be some rocking movement because of
diaphragm movements for breathing.
Don’ts
-
Do not have any distance between the legs.
-
Don’t let the shoulders hunch upwards towards ears
-
Don’t let the elbows point away from the body
Ardha Shalabhasana (Half-Locust Pose)
Do’s
-
Keep both the legs straight in knees.
-
Chin on the ground.
-
Palms pressing in to the ground.
-
Keep the lower abdomen, hip, thigh, knee on the ground for the
leg which is not raised.
-
Toes pointing backwards for both the legs.
Don’ts
-
Avoid bending the knees.
-
Do not touch the forehead on the ground.
-
Do not raise hip, knee or thigh of the leg which is on the
ground.
Shalabhasana (Locust Pose)
Do’s
-
Keep both the legs straight in knees and together
-
Chin on the ground
-
Palms pressing in to the ground
-
Toes pointing backwards for both the legs
Advanced variation –
-
Arms inserted below thighs with palms facing downwards, to lift
the legs more.
-
Hands together with fingers interlocked supporting on the
ground.
Don’ts
-
Do not bend the knees.
-
No distance between the legs.
-
Do not touch the forehead on the ground.
Dhanurasana (Bow Pose)
Do’s
-
Hold the ankles with hands and pull them towards head at the
same time try to bend the head backwards looking to the sky.
-
Also pull the arms with legs pushing backwards.
-
Try to balance on the abdomen.
-
Keep the knees, thighs off the ground; one can keep about 1 foot
distance between knees.
-
Raise the chest and shoulders off the ground.
-
Open the chest and pull the shoulders back.
Advanced variation – Hands holding toes instead of ankles
and knees together
Note – there will be some rocking movement because of
diaphragm movements for breathing.
Don’ts
-
Do not bend the arms
-
Do not drop the head.
Naukasana (Boat Pose)
Do’s
-
Keep both the legs straight in the knees and toes pointing
backwards.
-
Keep both the arms straight in elbows and palms joined in
Namaskar position over the head.
-
Head in between the arms with ears touching the upper arms.
-
Try to balance on the abdomen.
-
Keep the knees and thighs off the ground.
-
Raise the chest and shoulders off the ground.
Advanced variation – Head is extending in backward
direction.
Note – there will be some rocking movement because of
diaphragm movements for breathing.
Don’ts
-
Do not bend the arms in the elbows or legs in the knees
-
Do not keep distance between legs or knees
Asanas in
Sitting Position
Dhyana Mu dra (Meditation Gesture)
Do’s
-
Keep the palms relaxed; try to touch the tip of index finger to
the tip of thumb.
-
Keep other fingers relaxed and together.
Don’ts
-
Do not strain the fingers.
-
Do not strain the hands or arms.
Swastikasana (Auspicious Pose)
Do’s
-
Sit with back erect, neck straight, shoulders relaxed, legs bent
in knees.
-
Left foot touching the right thigh from inside, right foot
touching left thigh from inside.
-
One can fold left leg first or right leg first as per the
convenience.
-
Eyes closed, hands in Dhyan mudra (meditation gesture)
Don’ts
-
Do not hunch your back.
-
Do not strain the hands or arms, keep them relaxed.
-
Do not overstrain the knees.
Samasana (Balance Pose)
Do’s
-
Sit with back erect, neck straight, shoulders relaxed, legs bent
in knees.
-
Left foot touching the right thigh from inside and left heel
pressed in to perineum, right foot touching left thigh from inside and right
heel pressed in to perineum.
-
One heel is on top of the other heel. (Important feature of this
asana.)
-
One can fold left leg first or right leg first as per the
convenience.
-
Eyes closed, hands in Dhyan mudra (meditation gesture)
Don’ts
-
Do not hunch your back.
-
Do not strain the hands or arms, keep them relaxed.
-
Do not overstrain the knees.
-
Do not press the heels hard in to perineum.
Padmasana (Lotus Pose)
Do’s
-
Sit with back erect, neck straight, shoulders relaxed, legs bent
in knees.
-
Left foot on the top of the right thigh, right foot on top of
the left thigh.
-
If it is difficult then one can keep only one foot on the
opposite thigh and other foot on the floor.
-
One can fold left leg first or right leg first as per the
convenience.
-
Eyes closed, hands in Dhyan mudra (meditation gesture)
Don’ts
-
Do not hunch your back.
-
Do not strain the hands or arms, keep them relaxed.
-
Do not overstrain the knees. (Very Important)
Baddha Padmasana (Tied Lotus Pose)
Do’s
-
Sit with back erect, neck straight, shoulders relaxed, legs bent
in knees.
-
Left foot on the top of the right thigh, right foot on top of
the left thigh.
-
If it is difficult then one can keep only one foot on the
opposite thigh and other foot on the floor.
-
One can fold left leg first or right leg first as per the
convenience.
-
Try holding the left big toe with left hand from behind and
right bog toe with right hand from behind.
-
If it is difficult then, one can hold only one toe with the hand
and keep the other hand on the back so that the erect position of the back is
maintained.
-
Eyes closed, hands in Dhyan mudra (meditation gesture)
Don’ts
-
Do not hunch your back.
-
Do not strain the hands or arms, keep them relaxed.
-
Do not overstrain the knees. (Very Important)
Utthita Padmasana (Lifted Lotus Pose)
Do’s
-
Sit with back erect, neck straight, shoulders relaxed, legs bent
in knees.
-
Left foot on the top of the right thigh, right foot on top of
the left thigh.
-
If it is difficult then one can keep only one foot on the
opposite thigh and other foot on the floor.
-
One can fold left leg first or right leg first as per the
convenience.
-
Try lifting your legs folded in lotus pose with the support of
your arms, with palms very close to the hips on the ground.
-
Head straight and gaze forward.
-
Lift the back side with arms and with abdominal muscles lift
knees.
-
If it is difficult then, one can lift back and keep the knees on
the ground.
Don’ts
-
Do not take the arms / hands away from the body.
-
Do not bend the neck forward.
-
Do not overstrain the knees. (Very Important)
Parvatasan (Mountain Pose)
Do’s
-
Sit in padmasana or swastikasana or cross legged position.
-
Fingers interlocked and arms stretched over head with palms
facing sky.
-
Arms straight facing sky beside your ears.
-
Head straight and gaze forward.
Don’ts
-
Do not lift the buttocks off the ground.
-
Do not bend the elbows.
-
Do not bend the neck forward.
-
Do not overstrain the knees. (Very Important)
Akarna Dhanurasana Type 1 (Stretched Bow Pose Type 1)
Do’s
-
From Left side Type 1
-
Hold toes with opposite hands.
-
Right leg straight and left leg folded in knee.
-
Pull left foot to right ear with right hand. (If it is painful
then, one can hold all the toes together.)
-
Right elbow pointing to the sky.
-
Keep the back straight as far as possible while holding the toe
of the extended leg.
-
Open the chest and pull the right shoulder back.
-
Head straight and gaze forward.
-
From Left side Type 2
-
Hold toes with same hands.
-
Right leg straight and left leg folded in knee.
-
Pull left foot to left ear with left hand. (If it is painful
then, one can hold all the toes together.)
-
Left elbow pointing to the sky.
-
Keep the back straight as far as possible while holding the toe
of the extended leg.
-
Open the chest and pull the left shoulder back.
Don’ts
-
Do not bend the neck forward or side ways.
-
Do not bend the back.
-
Do not bend the left leg in knee.
Padmasana Yogamudra Type 1 & Type
2 (Lotus
Pose with Yoga Mudra)
Do’s
-
Sit in padmasana position.
-
Type 1 –Take the arms behind the back, place
one hand on top of the other, palms facing upwards and interlock the thumbs.
-
Type 2 – Put the arm in front of the
abdomen, place one hand on top of the other, palms facing upwards and cover the
naval region.
-
Bend forward in the waist and try to touch the forehead on the
floor.
Don’ts
-
Do not lift the buttocks off the ground.
-
Do not overstrain the neck while bending forward.
-
Do not overstrain the knees. (Very Important)
Vakrasana Type 1 & Type 2 (Twisted Pose Type 1 & Type 2)
Do’s - Type 1 (From
the left side)
- Fold the left leg in knee and take it close
to the left buttock.
-
Right leg straight.
-
Turn to the right side in the spine, turn the shoulders and head
to the right.
-
Try keeping both the buttocks firmly on the ground
-
Try to keep the left foot close to the body.
-
Both the palms on the ground close to the right thigh with
finger tips facing each other.
-
Only twist as far as you can keep your back & neck straight.
-
Gaze backwards
Type 2 (From
the left side)
- Fold the left leg in knee and take it close
to the left buttock.
-
Right leg straight.
-
Turn to the left side in the spine, turn the shoulders and head
to the left.
-
Try keeping both the buttocks firmly on the ground
-
Press the left knee with right upper arm towards right and keep
the left foot close to the body.
-
Both the palms on the ground close to the left thigh with finger
tips facing away from each other.
-
Only twist as far as you can keep your back & neck straight.
-
Gaze backwards.
Don’ts
-
Do not lift either of the buttocks off the ground.
-
Do not let the bent leg fall away.
-
Do not let the back or neck bend.
-
Do not overstrain the knees. (Very Important)
Ardhamatsyendrasana (Half Spinal Twist)
Do’s (From the left
side)
-
Fold the left leg in knee and take it over the right leg and
place it beside the right knee.
-
Fold the right leg in knee and right heel beside the left
buttock.
-
With the right hand, hold the left big toe from the left of the
left knee. If it is difficult to hold the toe then one can hold the ankle or
raise the toes keeping the heel on the ground.
-
Left arm encircling the lower back, palm facing outwards.
-
Turn to the left side in the spine; turn the shoulders and head
to the left.
-
Try keeping both the buttocks firmly on the ground
-
Only twist as far as you can keep your back & neck straight.
-
Gaze backwards.
Simple variations –
-
Hold the left knee with right arm encircling around the knee.
-
Put the left hand close to the body with palm on the ground
supporting the torso.
Don’ts
-
Do not lift either of the buttocks off the ground.
-
Do not let the bent leg fall away.
-
Do not let the back or neck bend.
-
Do not sit on the right heel.
-
Do not overstrain the knees & hips. (Very Important)
Sharanagata Mudra (Gesture of Surrender)
Do’s
-
Sit in padmasana or swastikasana or cross legged position.
-
Hands in Namaskar position (palms joined together) and arms
stretched over head.
-
Touch the forehead on the ground by bending forward in the
waist.
-
Keep the hands in Namaskar position on the ground.
Don’ts
-
Do not lift the buttocks off the ground.
-
Do not bend the elbows.
-
Do not overstrain the knees. (Very Important)
Vajrasana (Thunderbolt Pose)
Do’s
-
Fold the legs in knees and place them on the ground.
-
Keep the knees together.
-
Touch both the big toes together, let the heels fall outside.
-
Sit with buttocks resting between both the heels.
-
Hands on knees, palms facing downwards.
-
Back & neck straight, shoulders relaxed, gaze forward.
-
Open the chest.
Don’ts
-
Do not lift the buttocks.
-
Do not sit on the heels (Rest the buttocks in between the heels).
-
Do not bend the back or neck.
-
Do not overstrain the knees. (Very Important)
Vajrasana Yogamudra (Thunderbolt with Yoga Gesture)
Do’s
-
Sit in Vajrasana position.
-
Bend forward in the waist.
-
Type 1 –Take the arms behind the back, place
one hand on top of the other, palms facing upwards and interlock the thumbs.
-
Type 2 – Put the arm in front of the
abdomen, place one hand on top of the other, palms facing upwards and cover the
naval region.
-
Bend forward in the waist and try to touch the forehead on the floor.
Don’ts
-
Do not lift the buttocks.
-
Do not overstrain the neck while bending forward.
-
Do not overstrain the knees. (Very Important)
Ardha Paschimottanasana (Half-forward bending Pose)
Do’s
From Left side
-
Bend the left leg; place the sole of the left foot on the inside
of right thigh.
-
Bend forward in the waist and grab the right big toe with left
hand.
-
Place the right arm behind encircling the lower back, palm
facing outwards.
-
Try to touch the forehead to the knee.
Don’ts
-
Do not bend the right leg in knee.
-
Do not overstrain the neck while bending forward.
-
Do not overstrain the knees. (Very Important)
Paschimottanasana (Forward bending Pose)
Do’s
-
Hold the toes with hands, keep the legs straight.
-
Bend forward in the waist.
-
Try to touch the forehead to the knees and elbows to the ground.
Don’ts
-
Do not bend the legs in knees.
-
Do not overstrain the neck while bending forward.
Asanas in
Standing Position
Vrikshasana (Tree pose)
Do’s
-
Stand straight, keep the body upright.
-
Pull the shoulders back, open the chest.
-
Arms raised over head, palms joined in Namaskar position, upper
arms touching the ears.
-
Raise the heels and stand on the toes.
-
Stretch the entire body in upward direction while maintaining
the balance.
Don’ts
-
Do not bend the arms in elbows.
-
Do not lose the balance.
Veerasana (Warrior pose)
Do’s (From the Left
side)
-
Left leg placed straight in front of the body.
-
Right leg stretched behind, the right foot at 45 deg angle to
the left foot. (the angle may vary as per the convenience of every individual)
-
Hips / Torso facing front.
-
Bend the left leg to a 90 degree angle so the thigh is parallel
with the floor
-
Raise the arms straight over head with palms joined in Namaskar
position.
-
Take the arms backwards as far as possible
-
Pull the shoulders back, open the chest.
-
Keep both the heels on the ground.
-
Stretch the entire body in backward direction while maintaining
the balance.
Don’ts
-
Do not bend the arms in elbows and the right leg in knee.
-
Do not try to align the left foot and right foot in one line.
-
Do not lose the balance.
Trikonasana (Triangle pose)
Do’s (From the Left
side)
-
Left leg placed to the left of the body at distance of about 4
to 5 feet (Distance depends on individual height and ability to stretch the
body).
-
Left leg bent in knee so that the thigh and calf make 90 degree
angle with each other the thigh will be parallel with the ground.
-
Left foot turned to the left side making 90 deg angles to the
right foot.
-
Right leg stretched to the right, the right foot pointing
forward.
-
Hips / Torso facing front.
-
Raise the right arm over head while keeping the arm straight in
the elbow.
-
Try to align head with the right arm, with the right ear
touching the right upper arm.
-
Place the left hand on the ground parallel and close to the left
foot, fingers pointing the same direction as the toes.
-
Pull the shoulders behind, open the chest.
-
Keep both the heels on the ground.
-
Stretch the entire body to left side while maintaining the
balance.
Don’ts
-
Do not bend the arms in elbows.
-
Do not overstrain your left knee. (Important)
-
Do not bend the right leg in knee.
-
Do not try to align the left foot and right foot in one line.
-
Do not lift the sole of the back foot off the ground
-
Do not lose the balance.
Surya
Namasakar (Sun Salutations)
Preposition:
Do’s
-
Hands in Namaskar position, palms together thumbs at a 90 degree
angle to the fingers and pressed into the sternum
-
Toes and heels touch together.
-
Knees are straight.
-
Head, neck and back straight, shoulders back
-
Gaze is forward.
Position #1
Inhale
Position # 2
Exhale
Do’s
-
While exhaling bend forward in the waist
-
Palms touching the ground, fingers pointing forward, thumbs at
90 degree angle
-
Legs straight
-
Try to touch the forehead to the knees
-
Relax the neck
Don’ts
-
Do not bend the knees.
-
Do not keep the neck tense.
Position # 3
Inhale
Dos
-
Take the left leg backwards and touch the knee to the floor,
keeping the toes erect.
-
The knee of the right leg will be bent
-
The knee of the left leg should touch the ground
-
Drop the waist/ hips towards the floor
-
Gaze is forward, both arms are straight
Don’ts
-
Do not bend the neck forward.
-
Do not bend the elbows.
Position # 4
Hold the breath
Dos
-
Take the right leg back and place it beside the left leg,
keeping the toes erect
-
Keep the body in one straight line – plank position
-
Keep the arms straight
-
Gaze forward
Don’ts
-
Do not bend the arms
-
Do not look towards the floor
-
Do not drop the hips/waist towards the floor
-
Do not stick the buttocks into the air
-
Do not bend the knees
Position # 5
Exhale
Dos
-
Bring the body towards the floor placing the 8 parts on the
floor: Toes, knees, chest, palms, and forehead
-
Keep the hands close to the body, next to the shoulders
-
Keep the elbows pointed to the sky and close in to the body
Don’ts
-
Do not touch the thighs, hips, waist or abdomen to the floor
-
Do not touch the chin to the floor
-
Do not let the elbows fall away from the body
Position # 6
Inhale
Dos
-
Push the upper body upwards so that the arms are straight
-
Keep the fingers pointed forwards, palms on the ground, thumbs
at 90 degree angle
-
Open the chest, pull the shoulders downwards
-
Drop the head and neck backwards and gaze upwards towards the
sky
-
Keep the heels, legs and knees together
-
Keep the toes erect
Don’ts
-
Do not let the legs or heels be apart
-
Do not bend the elbows
-
Do not hunch the shoulders towards the ears
Position # 7
Hold the breath
Dos
-
Push the body upward so the buttocks and waist are raised into
the air, leaving the body in an Inverted ‘V’ position
-
Take the head and chin towards the chest
-
Try to touch the heels to the floor
Don’ts
-
Do not bend the legs in the knees
-
Do not bend the arms
Position # 8
Hold the breath
Dos
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Take the right leg forward and place it between the hands
-
The knee of the right leg will be bent
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The knee of the left leg should touch the ground
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Drop the waist/ hips towards the floor
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Gaze is forward, both arms are straight
Don’ts
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Do not bend the neck forward.
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Do not bend the elbows.
Position # 9
Exhale
Do’s
-
Take the left leg forward and place it beside the right
-
Palms touching the ground, fingers pointing forward, thumbs at
90 degree angle
-
Legs straight
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Try to touch the forehead to the knees
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Relax the neck
Don’ts
-
Do not bend the knees.
-
Do not keep the neck tense.
Position # 10 Inhale
Do’s
-
Raise the upper body by bending in the waist
-
Hands in Namaskar position, palms together thumbs at a 90 degree
angle to the fingers and pressed into the sternum
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Toes and heels touch together.
-
Knees are straight.
-
Head, neck and back straight, shoulders back
-
Gaze is forward.
Hari Om Tat Sat