Standing Postures

1. Padangusthasana ( Big toe Posture)

  • You’re in the position of Samasthitih (Equal Standing Posture).
  • Make your feet one foot apart. Place your palms on your hip joint. Look up Inhale and back.
  • Exhale, bend forward and grab your both big toes by your index and middle fingers along with the support of thumbs.
  • Inhale. Make your head up and straighten your hands and look at your third eye.
  • Exhale. Bend down as much as possible keeping your knees straight. Crown of your head to the floor and elbows to the sides still grabbing the big toes. Hold in this position for 5-8 breathing.
  • Inhale. Slightly head up. You will not come all the way up.

2. Padahasthasana ( Hands Under Feet Posture)

  • Exhale. Put your palms under feet.
  • Inhale. Again make your head up. Straighten your spine while hands under feet. The back of the wrists should touch the floor and front part of the wrist should touch the toes. Look at the third eye.
  • Exhale. Bend down to the floor. Stay in this position for 5-8 breathing.
  • Inhale. Come up making the head up straighten your spine .
  • Exhale. Put your palms on the waist.
  • Inhale. Look up and back.
  • Exhale to Samasthitih.

3. Utthitha Trikonasana ( Extended Angle Pose)

  • At the position of samasthitih. Make your palms together in namaskar mudra.
  • Inhale. Lift your right leg up to go to right and make about three feet apart. Hands to the sides.
  • Exhale. Bend to the right side to grab your right big toe by your first two fingers (index and middle) and thumb. Raising your left arms straight up creating the straight line between two hands while bringing counter tension by pulling your left hands up and pushing your right hands down. Drishthi should be on the left fingers. Hold on this position for 5-8 breathing.
  • Inhale. Come up and hands to sides.
  • Exhale. Go to the other sides. Hold your left big toes with your first two fingers and thumb applying the same process as it was implemented on the right side. Stay on this position for 5-8 breathing looking at your right fingers.
  • Inhale. Come up and hands to the sides.

4. Parivritta Trikonasana ( Revolving Angle Pose)

  • Exhale. Revolve around pulling left hip back. Place your left palms outside of the right foot. Raise your right hands straight up in the same life of left arms. You’re your shoulders moving down and away from the ears. Look at your right fingers. Hold on this position for 5-8 breathing.
  • Inhale. Come up. Hands to the sides.
  • Exhale. Bend to the other sides putting your right palms outside of the left foot. Take your left straight above the body in the line of right arms. Stay on this position for 5-8 breathing.
  • Inhale come up. Hands to the sides.
  • Exhale to Samasthitih.

5. Utthitha Parsvakonasana (Extended Side Angle Posture)

  • Inhale. Put your palms together in namaskar Mudra. Lift your right leg up and place it about 4 feet apart making parallel to the edge of the mat while left foot inward. Hands to the sides.
  • Exhale. Bend your right knee over the ankle. Place your right palms outside of the right foot. Extend your left arms over the head straight forward. Keep your chest facing the ceiling.  Look at your tip of the left fingers.  Remain on this position for 5-8 breathing.
  • Inhale. Come up and straight your legs and hands to the sides.
  • Exhale. Go to the other side. The procedure is same it is practiced on the right. Hold on the position the left side for 5-8 breathing.
  • Inhale. Come up making your legs straight and hands to the sides.

6. Parivritta Parshvakonasana ( Revolving Side Angle Posture)

  • Exhale. Bend your right knee over the ankle. Place your lefts palm outside of the right Foot stretching your ribs and facing your chest to the ceiling. Right palm over the head extended forward. Look at your right fingers. Hold on this position for 5-8 breathing. Deep breathing. Ujjayi breathing.
  • Inhale. Come up and straighten your leg keeping hands to the sides.
  • Exhale. Bend your left knee over the ankle to hold on the position for other side. Rest of the procedures is as same as it is to the right side. You will also hold on this posture for 5-8 breathing.
  • Inhale. Come up. Straighten your legs and hands to the sides.
  • Exhale to Samasthitih.

7,8, 9, 10. Prasarita Padottanasana (Wide Stretch Leg Posture) A B C D

  • Jump back or go back. Make your leg four feet apart. Put your palms on your waist. Look up and inhale.
  • Exhale. Bend down to the floor and place your palms on the floor. Make the fingers and toes on the same line.
  • Inhale. Straighten your spine without leaving the palms off the floor. Look at your third eye.
  • Exhale. Bend forward and try to touch your crown of the head on the floor to Prasarita Padottanasana A. Hold on this position for 5-8 breathing.
  • Inhale. Look up still palms on the floor.
  • Exhale. Come up and place your palms the hip joint.
  • Inhale. Look up and back.
  • Exhale. Bend down to Prasarita Padottanasana B. Try to touch your crown of the head on the floor. Stay on the posture for 5-8 breathing.
  • Inhale. Look up.
  • Exhale. Interlock your fingers back and come all the way up.
  • Inhale. Look up and back.
  • Exhale. Bend down as much as you can to Prasarita Padottanasana C. You can touch your crown of the head on the floor. Remain on this pose for 5-8 breathing.
  • Inhale. Come all the way up.
  • Exhale. Put your palm on the hip joint.
  • Inhale. Look up and back.
  • Exhale. Bend down and grab your both big toes by your first two fingers as well as with the support of your thumb.
  • Inhale. Look up with your spine straight while holding the toes by your fingers.
  • Exhale. Bend forward to Prasarita Padottanasana D. Hold on this pose for 5-8 breathing.

11. Parsvottanasana (Intense Side Stretch Pose)

  • Join your palms together on the back in namaskar mudra. Look up. Inhale. Make your leg two feet apart to right side.
  • Exhale. Bend down to touch your shin by your chin. Look at your big toes. Deep breathing. Ujjayi breathing. Hold on this pose for 5-8 breathing.
  • Inhale. Come up. Remaining still putting palm together. Turn to left side.
  • Exhale. Bend down to touch your left shin by your chin. Gaze at your big toes. Hold on the pose for 5-8 breathing.
  • Inhale. Come up. Bringing your head up. Look up.
  • Exhale. Make your palms apart to come to Samasthitih.

12,13,14,15.  Utthitha Hasta Padangusthasana (Extended Hand to Big Toe Posture) A,  B, C & D

  1. Lift your right foot and grab your big toe by your right hand. Inhale. Put your left hand on the waist.
  2. Exhale. Straighten your right leg forward.
  • Inhale. Look up.
  • Exhale. Bend forward to touch your right knee by your nose. If possible go even farther to touch your shin by your chin. Keeping your left legs straight on the ground and right leg straight forward still holding right big toe with first two finger and thumb. Look at your right toes. Stay on this posture for 5-8 breathing.
  • Inhale. Come up. Straight your spine. Look up.
  • Exhale. Go to Utthitha Hasta Padangusthasana B. Straight your right leg to the right side. Look over the left shoulder to the far i.e. parshva dristhi. And don’t forget to keep your spine straight even though you are look far and stretching your leg.  Hold on this position also for 5-8 breathing.
  • Exhale. Bend down to Utthitha Hasta Padangusthasana C. Hold on this position only for one breath.
  • Inhale. Bring your right leg front. Keep in straight forward.
  • Inhale. Come straight up. Leave your leg straight while toes pointing forward without holding by your first two fingers and thumb. Make your spine straight. Putting your both palms on the hip joints.This is Utthitha Hasta Padangusthasana D. Hold on this position with ujjayi breathing for 5-8 times looking you at the toes.
  • Exhale. Put right leg down. Join with left foot and arms straight fingers facing the foot to Samashthitih.
  • Then repeat to the other side of Utthitha Hasta Padangusthasana A, B & C.

16. Ardha Baddha Padmottanasana (Half Bound Lotus Posture)

  • Inhale. Look up only making the head up and Exhale.
  • Exhale. Bend down and place on your left palm on the floor outside of the left foot. Try to touch your chin to the shin. Look at your toes. Stay on this position for 5-8 breathing.
  • Place your right foot on the left thigh in half lotus posture. Wrap your right arm around to grab your right big toe with your index, middle and thumb. Raise your left arms up. Inhale.
  • Inhale. Look up again.
  • Exhale. Make your left palm off the floor and release your right foot from the left thigh to put on the floor together with left foot to Samasthitih.

17. Utkatasana (Chair Pose)

  • Inhale. Raise your both hands up to Urdha Hastasana. Look at your thumbs.
  • Exhale. Bend forward to Utthanasana. Try to touch your chin to the shin. Look at your tip of the nose.
  • Inhale. Look up. Ardha Utthanasna.
  • Exhale. Jump back to Chaturanga Dandasana.
  • Inhale to Urdhva Mukha Shvanasana.
  • Exhale to Adho Mukha Shavansana.
  • Inhale. Jump forward. Bend your both knees. Raise your both hands up keeping together to Utkatsana. Look at your thumbs. Stay on this position for 5-8 breathing.

18,19. Virabhadrasana (Warrior Posture) A & B

  • Exhale. Bend forward to Utthanasana. Look at your tip of the nose.
  • Inhale. Look up to Ardha Utthansana. Look at your third eye.
  • Exhale. Jump back to Chaturanga Dandasana. Look at your tip of the nose.
  • Inhale to Urdhva Mukha Shvanasana. Keeping your shoulder away from the ear    stretching your spine. Palms on the floor and tucking your pelvic down and legs stretched off the floor with point toe looking at the third eye.
  • Exhale. Bend down to Adho Mukha Shvanasana. Lift your buttock up and keeping legs and arms straight to the ground. Look at your navel centre.
  • Inhale. Bring your right leg forward and bend knee over the ankle and raise your both hands up to Virabhadrasana. Stretch your palms joining each other. Keep your left leg straight with left heel inward placing both heels on the same line. Look at your thumbs. Hold on this position for 5-8 breathing.
  • Exhale. Go to the other side. Repeat the same procedure. Hold again for 5-8 breathing.
  • Inhale and exhale keeping your arms to the sides. Go to Virabhadrasana B. Proceed the same side you just completed your Virabhadrasana A posture. Look at your left fingers. Stay on this position for 5-8 breathing.
  • Exhale. Turn to the other side. Repeat the same procedure of Virabhadrasana B. After holding for 5-8 breathing release.

Sitting Postures

20. Dandasana

  • Place your palms on the side of left foot. Raise your right leg up first and then also lift the left leg up then jump to Chaturanga Dandasana.
  • Look up and stretch your spine along with the tip of the toes to neck and head up to Urdhva Mukha Shvanasana.
  • Make your buttock high and straighten the arms and legs placing on the ground to Adho Mukha Shvanasana then jump through. While you are on the Downward Facing Dog, you lift your both leg up and enter through two palms to Dandasana.
  • Straighten your legs putting together and flex your toes.
  • Keep your palms to side of the body on the floor close to side muscle of the buttock.
  • Spine straight and look up.
  • Lock your throat putting your chin on the upper part of the chest. Ujjayi breathing. Deep inhalation and exhalation for 5-8 times.
  • Release your chin lock. Then exhale. Go to Vinyasa

21, 22, 23. Paschimottanasana  A, B & C

  • Inhale. Lift your body up bending knee in lotus posture.
  • Exhale. Throw your body back.
  • Inhale. Straighten your leg and go to plank position.
  • Exhale to Chaturanga Dandasana.
  • Inhale to Urdhva Mukha Shvanasana.
  • Exhale to Adho Mukha Shvanasana then go through Paschimottanansan. Make your leg straight. Grab your big toes by your first two fingers.
  • Inhale. Make your spine straight as much possible while holding the toes with the fingers.
  • Exhale. Go to the position. Bend forward. Look at your tip of the nose. Stay on this position for 5-8 breathing.
  • Inhale. Look up.
  • Exhale. Bend down and hold by your palms outside of the feet to the position again for 5-8 breathing.
  • Inhale. Look up.
  • Exhale. Release the position.
  • Inhale. Look up.
  • Exhale. Wind your palms around of the foot to lock your wrist. Then, go to the position to stay 5-8 breathing.
  • Inhale. Lift your body up to throw back your leg to Vinyasa.

24. Purvottanasana (East Stretch Posture)

  • Exhale to Chaturanga Dandasana.
  • Inhale to Urdhva Mukah Shvanasana.
  • Exhale to Adho Mukha Shvanasana.
  • Inhale. Then go through to Purvottanasana. Stretch your leg and point your toes putting your heel and toes on the ground. Lift your body up
  • Exhale. Make your head back with spine straight on the plank position facing your front part of your body to the ceiling. Staying on the position for 5-8 breathing release and go to Vinyasa.

25. Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Forward Bending Posture)

  • Put your right foot on the left thigh in half lotus posture. Left leg should be straight. Bind your right arms around the back to grab right big toe. Look up. Inhale. Raise your left up.
  • Exhale. Bend forward. Grab your left big toe by your two left fingers. And touch your chin to shin.  Look at your toes. Stay on this posture called Ardha Baddha Padma Paschimottanasana for 5-8 breathing.
  • Release your posture. Inhale. Lift your body up and go to Vinyasa.
  • Exhale. Go through other side. Repeat the same procedure on that side. Stay on the position for 5-8 breathing.
  • Inhale. Lift your body up placing the palms on the floor, go to Vinyasa.

26. Trianga Mukha Ekpada Paschimottanasana (Three Limbs Facing One leg Forward Bending Posture)

  • Bend your right knee. Straight your left leg. Place the right foot close to your buttock. Make your wrist lock by right palms to the left hand. Inhale and look up.
  • Exhale. Bend forward to touch your chin to the shin and look at your toes. Stay on this pose for 5-8 breathing.
  • Inhale. Lift your body up putting your palms on the floor and go to Vinyasa.

27. Janu Sirasasana A (Head to Knee Posture)

  • Put your right foot into the groin creating 90 degree ankle of your right knee. Make your left leg straight. Raise both hands up making the wrist lock your right palms to the left hand.
  • Exhale. Bend forward try touch your chin to the shin. Look at the toes. Hold on this posture for 5-8 breathing.
  • Inhale. Lift your body up still keeping your palms on the floor. Go to Vinyasa.
  • Repeat your other side.
  • Go to Vinyasa.

28. Janu Sirasasana B (Head to Knee Posture)

  • Put your right heel into the groin. Slightly come forward placing your heel into the perineum while positioning your right knee about 70-80 degree angle. Straighten your left leg. Hands over the head to lock your wrist. Look up. Inhale.
  • Exhale. Bend forward to touch your chin to the shin. Look at your toes. Ujjayi breathing. Keep yourself on the posture for 5-8 breathing.
  • Inhale. Lift your body up. Jump back to Vinyasa.
  • Repeat other side.
  • Go to Vinyasa.

29. Janu Sirasasana C (Head to Knee )

  • Bend your right a bit and slide your right arm back of the knee to grab outside of the right big toe. Pull the right foot while bringing toes near the groin to the floor and the heel touching your swadisthan chakra. Left leg should be straight. By your right knee your try to make 45 degree angle. Inhale. Raise your both hands up and wrist lock.
  • Exhale. Bend forward to touch your shin to the chin. Hold on the posture for 5-8 breathing. Go to Vinyasa.
  • Repeat other side. Go to Vinyasa.

30. Marichyasana A

  • Bend your right knee placing your foot on the ground around side of your left thigh and left knee. Keep about 4 finger width between the bent foot and thigh of straight leg. Bind your right arm inside out around to lock your wrist back to with another arm. Inhale. Look up.
  • Exhale. Bend forward to touch your shin to the chin. Look at your toes. Hold on this posture for 5-8 breathing. Go to vinyasa.
  • Repeat other side. Go to Vinyasa.

31. Marichyasana B

  • Place your left foot on the right thigh. Bend your right knee. Wrap your right arm inside out around to the bent knee to lock wrist back with other arms. Inhale. Look up.
  • Exhale. Bend down to touch your chin on the ground in front of the left knee. Ujjayi breathing. Stay on the position 5-8 breathing.
  • Inhale. Lift your body up and go to Vinyasa.
  • Repeat other side. Go to Vinyasa.

32. Marichyasana C

  • Bend your right knee. Make your left leg straight. Inhale and raise your left arm up and wrap around the right knee from outside to make a wrist lock with other arm.
  • Exhale. Turn your head around to the right and look over the shoulder to Parshva Dristhi. Hold on the posture for 5-8 breathing. Go to Vinyasa.
  • Repeat other side. Go to Vinyasa.

33. Marichyasana D

  • Put your left foot on the right thigh. Bend your right knee. Inhale and take left arms up to bind around your right knee from outside to lock the wrist of other hand. You also can touch and hook the fingers of both hands.
  • Exhale. Turn around to the right side. Look far ahead to Parshva Drishti over your right shoulder. Hold on the position for 5-8 breathing. Go to Vinyasa.
  • Repeat other side. Go to Vinyasa.

 

34. Navasana ( Boat Posture)

  • From Adho Mukha Shvanasana, you go through to Navasana. Exhale.  Lift your legs up putting your both legs together on the same line of your head. Bring body part up only placing your tailbone on the ground. Arms to the side and straight ahead. Look at your toes. Hold on the position with deep breathing for 5 times.
  • Inhale. Make your legs lotus putting right foot above for the first time while you lift your body up still your palms on the floor. Go back not letting legs go down on the floor and go through again to Navasana. Repeat this for 5 times alternating your legs to keep one foot above another.
  • Go to Vinyasa after completing your fifth times of Navasana.

35, 36.  Bhujapidasana (Shoulder Pressure Posture) A & B

  • From Adho Mukha Shvanasana, jump legs outside of the palms. Inhale. Look up.
  • Exhale. Interlock your feet and lift them. Hold on the position for one breathing.  This is Bhujapidasana A.
  • Slightly bring your head down to the floor not touching the ground and crossed leg back up. You can’t hold this way, touch your head on the ground still keeping your crossed legs off the ground. Hold on this posture for 5-8 breathing.

37. Tittibhasana (Firefly Posture)

  • Go to Vinyasa.
  • After one breathing in Tittibhasana, you go to Bakasana. You bring your foot back bending your knee on the armpit possible. Otherwise on the part between your armpit and elbow. Hold on this position for one breathing.

38. Bakasana (Crane Posture)

  • From Bhujapidasana B, go to Tittibhasana. You keep your legs straight ahead outside of your arms. Toes pointed and look at the toes. Hold on this position for one breathing.

39. Kurmasana (Tortoise Posture)

  • Exhale. Slide your arms under the both legs. Make your arms and legs straight. Lift your buttock of the ground and try to touch your chin and chest along with shoulder on the ground. Hold on the position for 5-8 breathing.
  • Through Adho Mukha Shvanasana, lift your legs up to jump outside of the arms. Sit on the buttock. Inhale. Look up.

40. Supta Kurmasana (Sleeping Tortoise Posture)

  • Exhale. Go down and try to touch your chin, chest and shoulder on the ground. Hold on the position for 5-8 breathing. Put your palms in front of your buttock little wider. Raise your legs straight up to firefly posture (Tittibhasana). Then go to Vinyasa.
  • Immediately after your release Kurmasana, inhale and bring your legs to cross each other.

41. Garbha Pindasana (Embryo in the Womb Pose)

  • Inhale. Rock and Roll. Roll backwards on the exhale and forwards on the exhale for 9 times.
  • Exhale. Slip hands through space between thighs and calves so that arms are through legs up to elbows. Bend arms and place hands in prayer in front of chest, or place chin on palms. Look straight ahead.
  • Inhale. Fold legs into lotus putting your right leg first. Bring the feet as high up on the thighs as possible. Push knee close together.

42. Kukkutasana (Rooster Posture)

  • Exhale.
  • Inhale, roll up, place palms flat on floor still keeping arms through legs, lift bottom and knees off floor and hold on the position. Look at your third eye. Hold on the posture for 5-8 breathing.
  • Exhale, release the posture taking hands out putting on the floor. Go to Vinyasa.

43. Baddha Konasana A & B (Bound Angle Posture)

  • Inhale, bring feet in towards perineum, hold feet with hands and open soles out to ceiling like a book. Let knees move down towards the floor while opening the hips.
  • Exhale. Bring chest towards chest. Sit up straight. Go to Baddha Konasana A. Engage all three bandhas. Look at your tip of the nose. Hold on this position for 5-8 breaths.
  • Exhale, try to touch your toes by your forehead. Go to Baddha Konasana B. Look at the nose. Hold on the posture for 5-8 breaths.

44. Upavista Konasana (Seated Angle Posture) A

  • Inhale, come through to sitting with legs wide apart holding onto outside edges of both feet. Look up, lift chest.
  • Exhale. Bend forward lengthening your spine while bringing your chin, chest and shoulder to floor. Look at your third eye if you’re deep into pose. Otherwise look at your tip of the nose. Stay on the position for 5-8 breathing.

45. Upavista Konasana B (Seated Angle Posture)

  • Inhale, lift straight legs still holding onto the outside edges of both feet if possible and sit on the tailbone. Look at your third eye or nose. Hold on for one breath.
  • Release the posture. Inhale.
  • Exhale. Go to Vinyasa and then lying down.

46. Supta Konasana A (Lying Down Angle Posture)

  • Exhale, Rock back, lift legs over head to floor with legs spread wide, fingers inserted between big toes. Look at the tip of the nose. Remain on the posture for 5-8 breaths.
  • Inhale. Rock up. Pause with legs up.

47. Supta Konasana B (Lying Down Angle Posture)

  • Exhale, roll over, chin and chest to floor. Land on calf muscles. Look at your third eye or tip of the nose. Hold on the pose for one breath.
  • Inhale. Come up.
  • Exhale. Jump back to Vinyasa. Then Lie down.

48, 49, 50. Supta Padangusthasana  A, B, & C ( Reclining Big Toe Posture)

  • Jump through. Lie down on your back on supine position.
  • Inhale. Bring your right leg up holding onto right big toe with first two fingers and thumb of right hand. Leg should be as vertical as possible. Place left hand on left thigh while keeping head down.
  • Exhale.
  • Inhale. Lift up your torso so chin touch your right knee. Look at your toes. Stay on the posture for 5-8 breaths.
  • Exhale. Keep your head down. Take right leg out to the side. Bring heel to floor. Turn head to look over your left shoulder still keeping left hand on left thigh. Make both legs straight. This is Supta Padangusthasana B. Look far to left. Hold on the pose for 5-8 breaths.
  • Inhale. Bring your right leg up again.
  • Exhale. Stretch in towards the torso still keeping head down on the ground. Hold on the pose for one breath. This is Supta Padangusthasana C.
  • Inhale. Release the legs from your fingers.
  • Exhale. Lie down on supine posture. Repeat other side. Then go to Chakrasana to Vinyasa.

51, 52. Ubhaya Padangusthasana A & B (Both Big Toe Posture)

  • Inhale. Bring both legs over your head to touch the floor by your toes holding onto big toes with thumbs and first two fingers of each hand, chin to chest. Hold on the posture for one breath.
  • Exhale.
  • Inhale. Roll up to balance on tailbone and sit bones. Extend arms and legs. Make your head back and look up. Look at your third eye. Stay on the posture for 5-8 breaths.
  • Release the pose. Put your palms on the floor. Go first to Vinyasa then to lie down.

53, 54. Urdhva Mukha Paschimottanasana  ( Upward Facing Full Forward Bending Posture)

  • Exhale. Bring both legs over your head touching your toes to the floor holding outside of the edge of feet with hands. Hold for one breath.
  • Exhale.
  • Inhale. Roll up forward and up. Pull chest to thighs. Look at your third eye. Stay on the posture for 5-8 breaths.
  • Go to Vinyasa and lie down

55. Setu Bandhasana (Bridge Posture)

  • Inhale. Bend knees. Bring feet in towards buttocks keeping your heels together, toes pointed ahead or outwards. Use elbow for support. Lift chest off floor.
  • Exhale.
  • Inhale. Tuck pelvis and lift hips upward. Roll head creating balance on the head and feet. Look at your third eye. Hold on the posture for 5-8 breaths.
  • Exhale. Go back to lying on floor. Bend knees open while coming out of the posture. Go to Chakrasana to lying down.

Finishing Postures

56. Urdhva Dhanurasana (Upward Bow Posture)

  • Roll for five times and then come to Dandasana.
  • Exhale. Come down with shoulders to floor while making double leg lock.
  • Inhale. Lift up into Urdhva Dhanurasana for the last time staying on the pose for 5-8 breaths.
  • Exhale. Dome down. Bring your knees to the chest.
  • Inhale. Come up into Urdhva Dhanurasana for the second time. Remain for 5-8 breaths.
  • Exhale. Bend your knees while bringing feet in towards buttock. Fee should be firmly planted and parallel. Place palms onto floor by ears, making your fingers pointed towards feet.
  • Inhale, press up lifting pelvis and straighten your arms and legs. Hand your head, neck long. Look at your third eye. Stay on the position for 5-8 breaths.
  • Exhale. Come down with shoulders and then rolling spine down to floor. Repeat three times, resting for a couple of breathes between back bends.

57. Paschimottanasana ( Full Forward Bending Posture)

  • Inhale. Head up. Lengthen spine.
  • Exhale. Bend forward. Clasp wrist with hand.
  • Inhale. Take your arms up. Look up.
  • Exhale. Bend fully forward. Look at your tip of the nose or toes. Stay on the pose for 5-10 breaths.
  • Inhale. Make your head up and look up between eyebrows.

58. Lie Down

  • Lie down on Savasana for 5 breaths.

59. Salambha Sarbhangasana ( Supported Shoulderstand)

  • Inhale. Raise legs directly over your head while supporting back with arms and hands. If you can make, make your elbows together. Look at the toes. Stay on the posture for 5-8 breaths.
  • Exhale. Lift legs over your head touching your toes to the floor. Place hands on back as close to shoulders as possible. Bring elbows in towards each other with chin to chest.
  • Inhale. Lift legs upward from lying down position.

60. Halasana (Plow Posture)

  • Exhale. Brings legs over your head to touch the floor. Make feet together with pointed toes. Interlock your fingers behind back and brings hands to floor. Keep your spine straight. Look at the tip of the nose. Hold on the posture for 5-10 breaths.

61. Karnapidasana (Ear Pressure Posture)

  • Exhale. Bring knees to floor by ears. Press the knees into ears and down to the floor. Keep hands to floor behind back, spine lengthens over. Look at the tip of the nose. Hold on the posture for 5-10 breaths.

62. Urdhva Padmasana ( Upward Lotus)

  • Inhale. Come back to shoulder stand while hands supporting back.
  •  Exhale. Put legs into lotus putting right leg first.
  • Inhale. Go to the position with hands pushing the bent knees and making the arms straight. Look at the tip of the nose. Stay on the posture for 5-10 breaths.

63. Pindasana ( Embryo Posture)

  • Exhale. Bring knees towards chest in full lotus. Wrap your arms around thighs and clasp hands together. Look at the tip of the  nose. Hold on the position for 5-8 breaths.

64. Matsyasana (Fish Posture)

  • Inhale. Take palms to floor along mat. Make your arms straight. Bring legs down to floor still in full lotus.
  • Exhale.
  • Inhale. Bring top of crown of head to floor. Grab your big toes and lift chest leaving all the weight on buttocks and crown of head. Look at your third eye. Stay on the position for 5-8 breaths.

65. Uttana Padasana (Extended Leg Posture)

  • Inhale. Release legs and extend them straight up to 45 degrees to the floor. Extend arms up parallel to legs, palms together. Look at your third eye. Hold on the position for 5-10 breaths. Go to Vinyasa or Chakrasan.

66. Sirsasana (Head Stand Pose)

  • Inhale. Create a triangle with your hands and arms; interlock fingers putting forearms and elbows on the floor.
  • Exhale.Keep crown of the head to the floor while palms facing back of the head.
  • Inhale. Walk feet in towards trunk of the body until toes lift up by themselves and keep back straight.
  • Exhale. Make your legs straight.
  • Inhale. Lift your legs up and straight.Look at the tip of the nose. Hold on this posture for 5-15 breaths.
  • Exhale. Lower your legs slowly until they are parallel to the floor. Go to Urdhva Dandasana (Upward Staff Pose). Hold on the posture for 5 breaths. Look at the big toes.
  • Inhale. Come to sitting.

67. Balasana

  • Exhale. From sitting bend your both knee touching the toes on the ground and heel to touch buttock or outer part of the thigh. Wrap your hands around outside of the toes or side of the both feet. Hold on the position for 5-10 breaths.
  • Yoga Mudra (Sealed Yoga Posture)
  • Inhale. Sit with legs extended out in front.
  • Exhale. Make a lotus.
  • Inhale. Grab your big toes with first two fingers and thumbs taking the arms around to grasp right toe by right hand’s fingers and left toes by left hand’s fingers. Look up.
  • Exhale. Bend down to touch your chin onto the floor. Stay on the posture for 5-15 breaths. Look at the third eye.
  • Inhale. Come up.

68. Padmasana (Lotus Posture)

  • Exhale. Keep your hands to knees. Put your fingers in chin mudra.
  • Inhale. Open your chest and bring chin toward chest. Sit straight.
  • Exhale. Engage mulabandha. Look at the tip of the nose. Hold for 5-15 breaths.

69. Uttpluti (Uprooting)

  • Go to last Viyasa then to lying down.
  • Inhale. Lift up off floor. Keep knees up. Look at the tip of the nose. Hold on the posture for 10-15 breaths.
  • Exhale.
  • Inhale. Press palms to floor still remain in lotus posture.

70. Savasana (Corpse Posture)

  • Lie down on supine position. Leave the body on the ground relaxed. Flex your feet. Keep your palms facing up. Keep your shoulder away from ears. Rest on this position for 10-20 minutes.

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