1. Ardha Titali Asan (Half Butterfly)
Poorna Titli Asan (Full Butterfly)
1. Sit with legs outstretched. Bend the right leg and place
the rt foot as far up on the left thigh as possible.
2. Place the right hand on top of the bent right knee.
3. Hold the toes of the right foot with the left hand.
4. While breathing in, gently move the right knee up towards the chest.
5. Breathing out, gently push the knee down and try to touch the floor.
6. The trunk should not move.
7. Movement of leg should be achieved by the exertion of the right arm.
8. Repeat with left leg.
9. Slowly practice about 10 up and down movements with each leg.
3. Supta UdarakarshanAsan (Sleeping Abdominal Stretch)
1. Lie in the back.
2. Interlock fingers of both hands and
place hands beneath the head.
3. Bend knees, keeping the soles of feet on the floor.
4. While breathing out lower the legs towards the right,
trying to touch the knees on the floor.
5. At the same time move the head towards the left,
giving uniform twisting stretch to the entire spine.
6. Repeat on the other side by bending legs towards left,
and head towards right.
5. Chakki Chalan Asan (Churning the Mill Pose)
1. Sit with legs stretched out in front of the body about one foot apart.
2. Interlock fingers of both hands and hold the arms out
straight in front of the chest.
3. Make large circular movements over both feet,
trying to take the hands over the toes on the forward swing
and coming as far back as possible on the backward swing.
4. Practice 10 times in each direction.
2.
1. Sit with legs outstretched.
2. Bend the knees and bring the soles of the feet
together, keeping the heels as close to the body as
possible.
3. Fully relax the inner thighs.
4. Clasp the feet with both hands.
5. Gently bounce the knees up and down,
using the elbows as levers to press the legs down.
6. Do not use any force. Repeat up to 20-30 times.
7. Straighten the legs and relax.
4. Kashta Takshan Asan (Chopping Wood Pose)
1. Sit in squatting pose w/ feet flat on the ground & 1.5 ft apart
2. Clasp fingers of hand & place them on the flr betn the feet.
3. Straighten the arms & keep them stret thruout the practice.
4. Elbows should be inside the knees.
5. Imagine the action of chopping wood.
6. Raise arms as high as possible, behind the head, stretching
the spine upward. Look up towards the hands.
7. Make a downward stroke. Expel the breath making an "Ha" sound
and removing all air from the lungs.
8. Hands should return towards the feet. This is one round.
9. Practice 5-10 rounds
6. Marjari Asan (Cat Stretch Pose)
1. Sit with buttocks on the heels (Vajrasan). Raise the buttocks and stand on the knees.
2. Lean forward and place the hands flat on the floor. This is the starting position.
3. Inhale while raising the head and depressing the spine so that the back becomes concave.
4. Exhale, while lowering the head and stretching the spine upward.
5. At the end of the exhalation contract the abdomen and pull in the buttocks.
6. Head will be now between the arms, facing the thighs. This is one round.
7. It may be done for 5-10 times.
8. Be careful not to strain yourself.
7. Kati Chakrasan (Waist Rotating Pose)
1. Stand w/ the ft abt 0.5 mtr apart & arms by the sides.
2. Inhale while raising the arms to shoulder level.
3. Exhale and twist body to left.
4. Bring right hand to left shoulder and wrap left arm
around the back. Look over left shoulder.
5. Hold breath for 2 seconds, inhale and return to
starting position. Keep feet firmly on ground while
twisting.
6. Repeat on other side. Twist smoothly w/o any jerks.
7. Do about 5-10 rounds.
9. Utthanasan (Squat and Rise Pose)
1. Stand erect on feet about a meter apart,
with toes turned out.
2. Interlock fingers of both hands and let them hang
loosely in front of the body.
3. Slowly bend knees & lower buttocks.
4. Straighten knees and return to upright position.
8. Tadasan (Palm Tree Pose)
1. Stand with feet together and arms on the side.
2. Raise arms over head, interlock fingers & then turn the palms
upward.
3. Place hands over the head.
4. Inhale and stretch the arms, shoulders and chest upwards.
5. Raise heels to come up on the toes.
6. Stretch whole body from top to bottom.
7. Lower heels while exhaling and bring hands on top of the head.
8. Relax for few seconds and repeat whole round 5-10 times.
10. Kandharasan (Shoulder Pose)
1. Lie flat on back. Bend knees, place soles of feet
flat on the flr w/ the heels touching buttocks.
2. Feet and knees may be hip width apart.
3. Grasp ankles with hands.
4. Raise buttocks and arch back backward.
5. Try to raise the chest &vel as high as possible,
without moving feet or shoulders.
6. In final position, support body by the head, neck, shoulders, arms & feet.
7. Hold pose as long as it is comfortable.
8. Release ankles and relax.