General Instructions for all Asanas
Do’s
- If at any point of time you feel uncomfortable,
immediately release the position slowly.
- Try to keep the body relaxed as much as you can.
- While taking the position and releasing the
position, follow the breathing instructions and after taking the asana
position breathe normally.
- Make slow & controlled movements
- Maintain the steady and comfortable position.
- Avoid excessive strain in any part of the body
while taking the position, releasing the position and maintaining the
position.
- Relax the position if you tremble.
Don’ts
- Do not strain yourself beyond personal comfort.
- Do not make fast jerky movements.
- Do not compare yourself with other students.
- 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 Mudra (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
- Take the
right leg forward and place it between the hands
- 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 # 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
- 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 # 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
- Toes and
heels touch together.
- Knees
are straight.
- Head,
neck and back straight, shoulders back
- Gaze is
forward.
Hari Om Tat Sat
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