Content

Page no.
1. Paece prayer ..................................................................................................04
2. Preface...........................................................................................................05
3. Introduction...................................................................................................08
4. Opening Resolution........................................................................................10
5. Description of Yoga postures................... ..........................................................
1. Vandana sthitih : prayer position………………………………………………………..11
2. Cat concave strech................................................................................12
3. Marjari kriya : cat breathing ……………………………………………………………….14
4. Ashtang namaaskaar : 8 limbs salutation…………………………………………….16
5. Urdva mukha svanasana : upward facing dog……………………………………..17
6. Adho mukha swanasana : downward facing dog…………………………………19
7. Veerbhadrsasana 1: worrior pose 1 ……………………………………………………21
8. Trikonasna : triangle pose ………………………………………………………………….23
9. Parivratt trikonasna : twisted triangle pose …………………………………….…25
10. Padahast asana: forward bend ………………………………………………………….27
11. Tiryak tadasana : lateral bend…………………………………………………………….29
12. Paschimhastanansa: backward bend ………………………………………………….31
13. Purva hastatanasana : forward hand stretch ……………………………………..33
14. Aseen pwanmuktasna: wind releiving sitting pose...............................35
15. Vajra asan: thunderbolt pose……………………………………………………………..37
16. Saral supts vajra asan: easy sleeping thunderbolt pose………………………38
17. Vajra vipreet vajra namaskaar asan : thunderbolt posterior………………40
namaste asan
18. Parivrat janusirasna: revoled head to knee pose……….……………………….42
19. Saral kronch asnans: easy kronch pose………………………………………………44
20. Bhadhakonasana: butterfly forwarded bend…………………….………….......46
21. Bhadhakonasana kati chakrasana: butterfly spinal twist pose……….…..48
22. Aseen vishramasna: sitting relaxing pose……………………………………….….50
23. Ek pada marjari dhanuradasana : one leg cat bow pose …………………….51
24. Balasana : childs pose …………………………………………………………………….…53
25. Malasana : squat pose……………………………………………………………………….55
26. Setubandhasana : half bridg pose………………………………………………………57
27. Padasirasna : foot to forehead asana rolling ……………………………………..59
28. Shavasana : corps pose……………………………………………...........................61
29. Enhance your potency with life force – Breathing Exercise………………...62 2
 30. Recharge your mind meditation ………………………………………………..………67
31. Healing meditation -2 ……………………………………………….........................70
32. Series in flow………………………………………………………………………………………71
5. Genaral instruction............................................................................................76
6. About authar......................................................................................................77
7. Progress prayer .................................................................................................78

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 Peace Prayer

Om Sarve Bhavantu Sukhinah

Sarve Santu Nir-Aamayaah
Sarve Bhadraanni Pashyantu
Maa Kashcid-Duhkha-Bhaag-Bhavet
Om Shaantih Shaantih Shaantih
-
Om, May All become Happy,
May All be Free from Illness.
May All See what is Auspicious,
May no one Suffer
Om Peace, Peace, Peace

4
 Preface
Yoga has reached almost all regions and societies in the
world. And the meaning of word ‘YOGA’ is also not any
secret anymore. Just short description here. Yoga comes
from India, and primary benefits of yoga is that it keeps
body healthy by doing some gestures and activities. It
used to be secret practice previously, done by some
special people. They were called sadhus, yogees or monks.
Most of them used to leave material life and practice
yoga for self purification and religious growth purpose.
But time has changed and this knowledge is available to
everyone. Also yoga has reached and touched most of the
industries, it means people belonging to different
industries also have joined yoga and practiced yoga for
health purpose or as a treatment.
In the era or digital money and digital society, where
someone is super active even sitting in the sofa or laying
in the bed. The era of signals and waves have affected
our mind and body. And this intrusion has significantly
shaken our physical wellbeing term. Such people who are
5
active digitally are more found in corporate world. Here
corporate refers to all working people from CEO to
EXECUTIVEs. Thus this world is running on their
shoulders. And all the burden comes to the individuals
who make things happen for everyone. In the complexity
of keep things running, the main shoulders, the main
people have stressful and traumatic life. And this
continuous stress hangs on them most of the time. Even
being in the center of everything they miss out on the
fruits of their own tree. In this whole stressful process
the one(the person) who is behind everything looses all
from self esteem, self centeredness, self respect, inner
growth, vital energy, and his own personality that he
used to love the most. And the result is a weak and low
esteemed ordinary person, who is not wanted by anyone.
In this digital era the key issues are Anger, Over Stress,
Over Aggressiveness, Short Temper, Depression, Anxiety,
Low Self Esteem, Lack of Focusing Power, inability To
Concentrate, Sleeplessness, Introvertness, Hesitations In
Common Behavior and so on Having been through such
experiences, makes me forward and recommend this
yoga practice to you personally. So that if you are having6
such issues you can chase then out and overcome. And be
the strong and effective person again. To uplift and
rebuilt your self, corporate yoga practice can be a great
help. With only one condition-
‘YOU MUST TRY - ‘NOW’

7
 Introduction
Centre Point - Keeping you in the center view, yoga for
Corporate individuals has been combined with yoga
practice to target the vibes that will help the elements to
become active, confident, full of vital energy and be a high
self esteemed person again. With easy and timesaving
approach.
Unique structure and progress - Every gesture has some
special effects and reflect on the human body and mind.
And this the source to arrange and build this program
for you.
You might have done some yoga postures before, where
you bend and stretched your body just to relax and flex
muscles and bones. That kind of yoga is called exercise
and because that kind of exercises are not structured
that’s why it leaves no effect than making you more tired
and stressed and break confidence. Yoga for corporate
individuals has a unique structure to make it more
effective and easy to practice. In this series the only asana
( postures) are added which have some specific feeling
output once done correctly and regularly. So that you can
enhance on the element that are lacking. 8
Easy and simple - This is not just yoga exercise chart, this
is a rebuilding program. In this series simple and easy
instructions will help you to understand and make is easy
to follow. If this series is followed on daily basis one can
improve remarkably.
Time effective - the structure of this series is compact and
time saving where we work on all key aspects of progress
and improving. The whole practice can be done in 25-30
minutes. As the fact in mind that the time is everything
for working people. Hence structure need to be compact,
full but ore effective
Key Effect –In this series each pose has been given with
some key benefits which increases such senses and
strength. Key effect point will help to decide on which area
you wish to improve more to build the element you lack
upon.
And this series is being given with free internet link of
Healing and relaxing meditation for extra support for you
to enhance and improve mental state.

Keeping it short to get you start right now!

Best Wishes 9
Opening Resolution

I CAN - I WIN
I SERVE
I DESERVE

I CAN
I WILL

I’M IN
I WIN

10
 1. VANDANA STHITIH : PRAYER POSITION

• To practice this pose, kneel down

on the ground
• keep legs together
• Adjust your feet to bring your heels
under your buttocks while sitting
• With inhalation, Bring your palms
together in Namaste position
• Close your eyes
• Chant any Mantra or OM 3 times Or
take few deep breath to prepare
your mind
• After completing this state move to
the next pose

Benefits
• By keeping hands together
this pose calms adown the Limitations
mind and brings spiritual • People who have injuries in
energy the knees, ankles or hips
• Helps contol ego • People who have recent
• Strengthens whole legs ankle or knee surgeries
• Strengthens knees and ankle
joints
• Helps elongating spine and KeyBenefit:
lower back and helps
reducing low back pain Controls anger
• Increases digestive fire and
improves digestion 11
 CAT CONCAVE STRECH

• To practice this pose after previous position

• Bring your hands on the ground
• Hands should come under the shoulder
• This is similar to table top position
• With exhalation Raise your spine up , while making a arch
with your back
• Bring your chin close to your collar bone
• Stay in the pose for few seconds with comfortable breathing
• With inhalation make your spine straight and look forward
• Relax for while and move to next pose

12
 Benefits Limitations

• This is relaxing and • People with pelvic, shoulder,

complementary relaxing pose knee injuries should avoid
for One Leg Cat Bow Pose this pose
• at this pint this is starting • Peope with cervicle should
pose consult before practice this
• This releases tension from pose
spine • Heart problems should avoid
• Brings mobility in shoulder this pose
and scapula

Key Benefit :
Helps overcome sadness

13
MARJARI KRIYA : CAT BREATHING

14
• To practice this pose , come in to the table top position
Step A:
• Exhale and raise your spine towards ceiling, making an arch in your spine
• Bring your chin close to collar bones and if possible touch your chin to
your collar bones.
• Push your hips towards belly, simultaneously pull your belly inward
Step 2:
• While inhaling raise your face toward ceiling, push your belly towards
floor.
• Move your hips outwards and upward as showed in the photo.
• Do not squeeze your shoulders. Keep yours hands straight.
• Do not bend your elbows while moving up and down

Benefits Limitations
• Key effect area of this pose
are wrists strengthens, arms, • People who have injuries in
shoulders, knees, ankles and the knees, ankles, wrists,
toes shoulders
• Strengthens pelvic • People having scoliosis
• Makes spine flexible should be careful
• Improves digestion • People with heart illness
• Reduces fat from belly should avoid
• Reduces fat from waist
• Tones buttocks and thighs
muscle Key Benefit :
• Improves lungs capacity and Helps overcome
makes lungs healthy
•
•
Improves breathing
Improves oxzgen level in the
repentance
body
• Good for asthmatic people,
should do it slowly
15
 ASHTANG NAMAASKAAR : 8 LIMBS SALUTATION

• To practice this pose after practicing previous pose

• Exhale and bring your chest and chin on the floor between your palms
• Keep your hip lifter towards the ceiling.
• Keep your arms close to your body.
• you can keep your knees and feet together while practicing this asana
individually. But in the sequence of cat salutation keep knee and feet
apart.
• Look forward and Stay in the pose for some time.
• Then move to next pose.
Benefits Limitations
• Key effect area of this pose • People having knee, elbow
are shoulders, elbows joints, injuries
knee joints, ankles, throat • People having hear related
and neck illnesses
• Strengthens chest and lungs • people having scoliosis must
• Impove thairoids gland also be careful while performing
helpful in thairoid related this posture
illness
• Imporves flexibility of the Key Benefit :
spine
Increases boldness
URDVA MUKHA SVANASANA : UPWARD FACING DOG

• To practice pose from previous pose

• Straighten both legs
• With Inhalation, raise your upper body upward
• Straighten your hands
• Turn your face upward towards ceiling
• Keep your hands in line of your shoulders
• Do not squeeze your shoulder keep them expended backwards
• Tuck your toes in.
• Stay in the pose for sometime with comfortable breathing
• and move to next pose

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 Benefits Limitations

• Key effect of this posture, • People Having weak wrists,

shoulders, wrists, arms, neck shoulders must be careful
chest, thaighs, low back • People suffering with
ankles arthritis, also must be careful
• Removes fat from belly, lower while performing this posture
abdomen and thaighs • People suffering with asthma
• Tones buttocks also should be careful
• Strengthnds core muscle because this stretch might
• Helpful in thairoid related bring asthmatic attack
illness • And any other sever illnesses
• Strengthens whole body and
spine and makes spine
flexilble
• Removes lethargy and
• activates the body
• Helpful curing lower back
pain

Key Benefit :
Increase stress bearing power and
tolerance

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ADHO MUKHA SWANASANA : DOWNWARD FACING DOG

• To practice this pose from Upward facing dog position

• With exhalation push your hips upwards
• Keep your back elongated and straight
• Turn your head inward
• Touch your chin to your color bone if possible
• Keep your eyesight at naval or close your eyes as comfortable
• Keep your both feet at hip distance as in the previous pose
• Keep both legs straight
• Keep your heals on the ground if possible, if hamstring is too stiff then
bend your knee a little
• Keep comfortable breathing
• Stay in the pose for few seconds , and move to next pose
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 Benefits Limitations

• Key effect are of this • People Having weak wrists,

posture are wrists, arms, shoulders, knee should avoid
shaulders, thaighs, ankles this pose
and spine • People having artiritis should
• Stretches hamstring avoid
• Strenthens knee, elbow • People having high blood
and shaulders joints presseure
• Expands whole spine • Woman while menstruation
• Remeoves disc and pregnancy should also
compression avoid
• Helpfull in headache and
migrane by improving
• Helpful balancing blood
pressure
• Tones stomach and
reduces fat from baly and
back
• Helpful for gaining hight

Key Benefit :
Increase focusing

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 VEERBHADRSASANA 1: WORRIOR POSE 1

• To practice this pose from downward facing dog

• Inhale and Bring your right leg in between your hands
• Exhale and make your left leg straight as shown in the photo
• With inhalation Raise your both hands up bring them together in Namaste
position
• Turn your face towards ceiling
• Keep your belly tucked in
• Stay in the pose few seconds 21
• With exhalation bring your hands down on the mat both side of the right leg
( at the place in the downwards facing dog pose )
• Then come back to downward facing dog pose
• And repeat the pose for left side
• And move to next pose

Benefits Limitations

• Key effect of this posture are • People having knee, hips or

shaulders, thighs, knees, ankle injuries should avoid
ankles, hips • Man having hydrocele
• This pose strengthens thighs, problem should avoid this
core muscle, knee and ankles pose
• Reduces fat and tones ball y, • And people with severe
buttocks and thighs hemorrhoids also avoid it
• Gives flexibility to perineum may increase pain
area and improve vital
energy
• Strengthens side lobes
• Strengthens diaphragm and
improves breathing

Key Benefit :
Increase braveness

22
 TRIKONASNA : TRIANGLE
POSE

• To practice this pose from downward facing dog

• With exhalation bring your right feet between your hands.
• With inhalation Straighten your right leg as shown in the photo.
• With exhalation, place your right hand on the ground in font or behind
your feet as shows in the photo
• Ten with Inhalation Raise your left hand up and turn your body
23
• Turn your face towards ceiling.
• Stay in the pose for few seconds
• With exhalation come back in downward facing dog position
• And complete the pose on left side

Benefits Limitations

• Key efect area of this pose • People having knee

are waist, pelvic, lower
back, neck, knees, thighs,
calfs and hamstring
• This pose strengthens all of
these body parts
• Helps reducing back pain
• Helps in flat foot problem
• Reduced fat from waistline
• Stretches and opens
hamstring
• Improves vital energy
• Helpful in varicose veins
shoulder, spine or neck
injuries
• People with slip/herniated
disc must be consult
before practicing this pose
• Women's during pregnancy
should avoid
• People with vertigo

Key Benefit :
Increases grounding of thoughts

24
 PARIVRATT TRIKONASNA : TWISTED TRIANGLE POSE

• To practice this pose come in Downward facing dog pose

• With Exhalation bring your right feet between your both hands and
straighten the right leg
• Then with Inhalation twist your torso towards right
• And raise your right hand towards the ceiling
• Simultaneously turn your face towards ceiling
• Stay in the pose for few seconds
• Then with Exhalation bring your right hand on the ground
• Inhale and bring back your right leg close to left leg to starting position
• And complete the pose on left side 25
Benefits
• Key efect area of this pose are waist,
pelvic, lower back, spine, neck,
knees, thighs and hamstring
• This pose strengthens all of these
body parts
• Helps redeucing back pain
• Helps flat foot problem
• Reduced fat from waitline
• Stretches and opens hamstring and
calfs
• Makes spine flexible
• Tones core muscles and low
abdomen
Key Benefit :
Increases broad thinking
Limitations
• People having knee shoulder,
spine or neck injuries should
avoid
• People with slip/herniated disc
must be consult before practicing
this pose
• Women's during pregnancy
should avoid
• People with severe internal organ
illness should avoid this and
cunsult before practice
26
 PADAHAST ASANA: FORWARD BEND
• To practice this pose stand
straight with both legs
together,
• Keep your knees straight.
• Put your hand on your
waist
• With exhalation Bend
forward, place your hands
on the ground ( If
possible) as shown in the
photo.
• Try to touch your head to
your knees ( Not
Mandatory)
• Do not bend your knees.
(If hamstring is too stiff
then you can bend your
knee a little to bring head
close to knee )
• With inhalation look
forward
• Then brinng your boths
hands on your waist, one
by one
• And slowly with
inhalation, raise your
torso up and move to next
pose.

27
 Benefits
• Key efect area of this pose
are waist,belly, pelvic, lower
back, neck, knees, thighs and
hamstring
• This pose strengthens all
these body parts
• Helpful redeucing back pain
• Helpful in flat foot problem
• Reduced fat from belly and
waitline
• Stretches and opens
hamstring
• Improves digestion
• Improves vital energy
• Makes spine felxibe
Limitations
• People having knee shoulder,
spine or neck injuries
• People with slip/herniated
disc must be consult before
practicing this pose
• Women's during pregnancy
should avoid
• Asthmatic people should
avoid

Key Benefit :
Increases acceptance and clears
mind

28
 TIRYAK TADASANA : LATERAL BEND
• To practice this pose
from previous position
• keep your feet together
• With inhalation raise
your both hands above
your hands and interlock
your fingers
• With exhalation bend
laterally towards right
side as much as possible
• And turn your face
towards left and upward
towards, look at ceiling
• Keep your arms straight
• Stay in the pose for few
seconds
• With inhalation bring
your torso back straight
again
• And with exhalation
bend towards left and
complete the pose on
left side
• Again with inhalation
bring back your torso
straight again
• With exhalation bring
your hand down
• And move to next pose

29
 Benefits Limitations

• Key efect area of this pose are • People having knee shoulder, spine
waist,belly, upper back, scapula or neck injuries
• This pose strengthens all of these • People with slip/herniated disc
body parts must be consult before practicing
• Helpful redeucing low back pain this pose
• Reduced fat from belly and waitline • Women's during pregnancy should
• Improves digestion avoid
• Makes spine felxibe • Asthmatic people should avoid
• Helpful
• Hepful for diabetic people

Key Benefit :
Increases to know unknown
capabilities

30
PASCHIMHASTANANSA: BACKWARD BEND

• To practice this pose

from previous pose
• Keep your legs
together
• With one breath, bring
your hands behind
your back and
interlock your fingers.
• Then with Inhalation
bend backward
• Push your hips forward
• Drop your head back
and look backward,
• Keep holding the
breath,
• Stay in the pose for
few seconds
• Then with exhalation
bring your torso up to
the center
• Keep your hands
behinds with
interlocked finger
• And move tot the next
pose

31
 Benefits Limitations

• Key efect area of this pose are • People having knee shoulder, spine
chest, throat, shoulders, belly, or neck injuries should avoid
upper and middle back and scapula • Women's during pregnancy should
• Helpful redeucing low back pain avoid
• Reduced fat from belly • Bend acoording to capacity
• Tones buttocks
• Opends shoulders and schapula
• Makes spine felxibe

Key Benefit :
Increase Memory

32
 PURVA HASTATANASANA : FORWARD HAND STRETCH

• From previous pose

• Keep feel together or you can keep your feet apart a little until you built
forward balance
• Then with exhalation bend forward
• Exhale more and Bring your head close to your knee as much as possible
• Keep your knees straight.
• Push your hands in forward direction as much as possible
• Stay in the pose for few seconds
• Then with Inhalation bring your hands on your waist and lift your torso up
• Then bend your knee and sit down with exhalation
• Move to next pose 33
 Benefits Limitations

• Key efect area of this pose • People having knee shoulder,

are shoulders, scapupla
waist,belly, pelvic, lower
back, hamstring
• This pose strengthens all of
these body parts
• Helpful redeucing back pain
• Helpful in flat foot problem
• Reduces fat from waitsline
spine or neck injuries
• People with slip/herniated
disc must be consult before
practicing this pose
• Women's during pregnancy
should avoid

Key Benefit :
increases Strength

34
ASEEN PWANMUKTASNA: WIND RELEIVING SITTING
POSE

• To practice pose from previous position

• With exhalation sit down by bending your knee
• Bring your body weight on your feet
• Move your body weight a little forward to maintain balance on your feet
• With exhalation wrap your arms around your knees.
• And rest your head on your knees
• Maintain comfortable breathing
• Keep your legs together
• Stay here for few second and move to next pose 35
 Benefits Limitations
• Key efect area of this pose • People having knee, ankles
are belly, low back, ancles or herniated disc problems
• This pose strengthens ancles, should avoid this pose
knees
• Massages the internal organs
• Improves digestion
• Releases ecces gas in the
instestine
• Increase the balancing sense
• This is relaxing poses it cals
down the mind
• Helps collecting thought
process

Key Benefit :
Helps realeaving stress calm downs
mind

36
 VAJRA ASAN: THUNDERBOLT POSE

• To practice pose from

previous pose
• With exhalation bring your
knee down on the ground
• With inhalation Sit on your
heels and Keep Heals
tucked-in under your
buttocks.
• Streighten your spine
• Keep your arms on your
thighs
• Stay in the pose for some
time with comfortable
breathing
• Then move to next pose

Benefits
• Key efect area of this pose
back, knees, ancles low back
• This pose calms down the
mind Limitations
• Increases digstive fire • People having knee, ankles
• Improves digestion injuries should avoid
• Can be done after eating
food Key Benefit :
• Straightens low back
• Helps releaving low back Increases
pain
concentraion 37
 SARAL SUPTS VAJRA ASAN: EASY SLEEPING
THUNDERBOLT POSE

• To practice pose from previous pose

• With inhalation bring your hand behind
• With exhalation bend your elbows bring them on the ground
behind your feet
• And bend backward as in the photo
• Pace right hand on right feet and left hand on left feet.
• Drop your head backward
• Try to keep knees close to each other
• Stay in the pose for few seconds
• Then with inhalation put your hands on the ground one by
one
• Then further with inhalation straighten your hands
• With exhalation bring your body back up
• Then rest and move to the next pose

38
 Benefits Limitations

• Key efect area of this pose are • People having knee, ankle,
knees, ancles, shoulders, low back, shoulder or low back injuries
knees and neck should avoid
• This pose strengthens al lof these • women during pregnancy
parts • People with slip disc
• Reduces fat fron belly • People with heart illness should
• Strengthens lungs and improves avoid this pose
breathing
• Opens shoulder blades and scapula
• Tones thighs and butts
• Makes ancles fleible
• Makes spine fexible

Key Benefit :
Enhances openness

39
 VAJRA VIPREET NAMASKAAR ASAN :
THUNDERBOLT POSTERIOR NAMASTE ASAN

• To practice pose
from previous
• With inhalation
bring both hands
behinds your
back
• Bring hand
together like
Namaste position
if possible
• Keep your
shoulder rolled
back
• Keep your chest
expanded
• Keep your whole
spine straight
• Look forward
• Stay in the pose
few seconds
• Then with
exhalation bring
your hands back
on your thighs
and rest
• Then move to
next pose

40
 Benefits Limitations
• Key efect area of this pose • People having knee, ankle,
are knees, ancles, shoulders, shoulder or low back injuries
scapula, elbowas, low back should avoid
• This pose strengthens all of • Asthamatic people should be
these parts careful while practicing this
• Reduces fat from Chest and pose
sides of chest
• Opens shaoulders and brings
mobilty
• Good for asthamtic people
• And other benefits as
THUNDERBOLD POSE

Key Benefit :
Improves creavity

41
PARIVRAT JANUSIRASNA: REVOLED HEAD TO KNEE POSE

• To practice this pose from previous pose

• With exhalation bring your hips on the ground
• With inhalation straighten your legs
• Then bend your right knee
• And keep your right heal close to perineum
• Then stretch left leg out to left side
• Catch your left feet with left hand
• With exhalation bend over left
• Then catch the left feet with right hand too if possible
• Stay in the pose for few seconds
• Then with inhalation release right hand
• And with further inhalation bring up your torso
• Release the left hand
• Then repeat the same steps on the other side
• after completing the pose both side moveot next pose

42
 Benefits Limitations

• Key efect area of this pose • People with pelvic injuries

are waist, sides of torso,
knee,neck, shoulder, scapula, •
spine and hamsring
• It strengthens all these body
parts
• Removes from waist and
sides od torso
• Gives mobility to shoulders •
and acapulae
• Makes spine flexible
• Good for dibetic people
• Strengthens lungs
• Good foro peole having
scoliosis problem
• Good for flat foot problem
• Corrects pevic alianment
• Strenghtns perinium area
• Increses vital enegry
• Good for kidneys
should avoid it
People with scoliosis should
be careful while practicing
this pose
• Asthamatic people should be
careful while practicing this
pose
People with hydrocele should
be careful
• People with kidney stone
must be careful it may cause
pain

Key Benefit :
Increases progressive
intentions

43
 SARAL KRONCH ASNANS: EASY KRONCH POSE

• To practice this pose after previous pose

• Bring your leg in front, stretch both legs forward
• Then with inhalation catch your right leg with both hands
• With exhalation streighten the your right leg
• Then inhale and with exhalation bring your right leg close to
your forehead
• Touch your head to your knee if possible
• Keep left foot active(straight) while pulling the right leg up
• Try to keep your spine elongated and
• Stay in the pose for few seconds
• Then with inhalation slowly bring your leg back on the ground
• straighten your back
• And repeat same steps with left leg
• And move to next pose
44
 Benefits
• Key efect area of this pose are •
hammstrings, shoulders.
Pelvic and lover back
• This pose strengthns lower
back
• Corrects pelvic allianment
• Streches and open hamstrings
• Reduces fat from buttockes
and thighs
• Strenthns knees
• Good for internal organs
Limitations
People with pelvic, knee
injuries should avoid it
• People with kidney stone
must be careful it may cause
pain
• People with gallbladder stone
should avoid it, it may cause
pain

Key Benefit :
Remeoves blokages and barriers in
the mind

45
 BHADHAKONASANA: BUTTERFLY FORWARDED BEND

• To practice this pose after previous pose

• Straighten your goth legs in front of you
• Then bring your feet together
• Then keep your both heels close to your perineum
• Catch your feet with both hands
• With inhalation straighten your back
• And with exhalation bend forward and bring your head on
the ground if possible
• Hold the pose for few seconds
• Then with inhalation raise your body back up
• Straighten your legs and rest then move to next pose

46
 Benefits
• Key efect area of this pose
perinum, pelvic,low back,
knee
• This pose gives mobilit y to
knee and strengthens
ligaments
• This is hip opener
• Strengthens genitalia and
Improves vital energy
• Good for menstrual problems
• Helpful for infertility
problems
• Corrects alignments of pelvic
Limitations
• People with pelvic, knee, low
back injuries should avoid
this pose
• Men's having hydrocele
should be careful
• People with hemorrhoids
should careful it may
increase pain
• People with herniated and
disk bulge should avoid this
pose

Key Benefit :
Increses grounding

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 BHADHAKONASANA KATI CHAKRASANA:
BUTTERFLY SPINAL TWIST POSE
• To practice this pose
bring your feet
together
• With inhalation bring
your right hand on the
floor behind your back
close to your spine
• And left hand on the
right knee
• Then with exhalation
twist your torso
towards right and
twist your spine as
much as possible
• Turn your face
towards right
• You may look
backward or close
your eyes
• Stay in the pose for
few seconds
• And with exhalation
turn your face back to
the front
• And then turn your
torso back to center
• And complete the
pose on left side
• Then move to next
pose
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 Benefits Limitations
• Key efect area of this pose • People with pelvic, knee, low
spine, perinum, pelvic,low back injuries should avoid
back, knee this pose
• This is hip opener pose • Men's having hydrocele
• Gives flexibility to whole should be careful
spine • People with hemorrhoids
• Reduces fat from belly and should careful it may
waist increase pain
• Key efect area of this pose
spine, perinum, pelvic,low
back, knee
• This is hip opener pose
• Gives flexibility to whole
spine
• Reduces fat from belly and
waist
• Strengthens genitalia and
Improves vital energy
• Good for menstrual problems
• Helpful for infertility
problems
• Corrects alignments of pelvic

Key Benefit :
Helps control habits

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 ASEEN VISHRAMASNA: SITTING RELAXING POSE
• This is a relaxing
pose, everybody sits
in this posture now
or then.
• Inhale and bend
your knee and knees
closer to the hips,
at a comfortable
distance.
• With exhalation
wrap your arms
around your knees
• Rest your head on
the knee
• Hold the pose for
few seconds then
move to next pose
Benefits Limitations
• Key efect area of this pose • People having knee, ankles
are belly, back, knees, ancles or herniated disc problems
• This is relaxing pose should not hold for long time
• This pose calms down the • People having low self
mind esteem should avoid in the
• Heps diabetic people begining. After practicing the
• Increases blod flow to brain sries for 3 weeks, they can
• Improves digstions add this in the practice
• Helpful in gastrc problems
Key Benefit :
Helps control over confidence 50
 EK PADA MARJARI DHANURADASANA :
ONE LEG CAT BOW POSE

• Come to table top position,

• Raise your left leg and bend.
• Maintain the balance one left hand right leg
• Then slowly with controlled breathing raise your left leg with bent knee
• Then with keeping control on your breath take right hand backward and
catch the left feet.
• After catching your left feet with right hand, with inhalation, pull your left
leg up with the help of right hand
• Keep face upward , gazing upward
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• Maintain the balance and hold the pose for few second
• Then with Exhalation leave the foot first and bring right hand on the
ground
• And slowly bring your left leg down on the ground
• And repeat similar steps to complete the pose on other side
• And move to next pose

Benefits
• Key efect area of this pose
spine, perinum, pelvic,low
back, knee, shoulders, arms
• Strengthns knee, arms and
legs
• Strengthens pelvic and
nperinum
• Makes spine slexible
• Gives flexibility to perinum
• Improve keney functioning
• Opens shoulders and brings
mobility in scaulae
• Improves flexibility of ankles
• This is helpful for spliting
legs
• Impeoves concentration
• Improves body balancing
sensse
Key Benefit :
Builds selfe centerdness
Limitations
• People with pelvic, knee, low
back, shoulder, wrist, ankle
injuries should avoid this
pose
• People with vertigo or
giddiness should avoid
• People with servere stomach
ilnesses should be careful
while doing this pose
• Peole with scoliosis should be
careful
• People with pelvic and heart
problems should avoid this
pose

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 BALASANA : CHILDS POSE

• Top practice pose, after previous position sit in Vajrasana

• Sit on your heals
• Let your hands hang loosely in natural position
• With exhalation bend forward
• Bending forward has to go step by step -
• First - lower down your belly,
• Second - lower down your chest
• Third - bring your head on the ground
• Fourth – let your shoulder fall down towards ground
• Fifth – let your both arms rest on the ground
comfortably
• Stay in the pose for some time
• Then with inhalation slowly raise your head , chest and torso
back up
• Move to the next pose
 Benefits Limitations

• Key efect area of this pose • People having knee, ankles

are belly, back, knees,
ancles
• This is relaxing pose
• This pose calms down the
mind
• Heps diabetic people
• Increases blod flow to brain
• Improves digstions
• Helpful in gastrc problems
or herniated disc problems
should avoid this pose
• People having severe
stomach illnesses should
consult before practice
• People with heart illnesses
should avoid

Key Benefit :
helps manage over aggression

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 MALASANA : SQUAT POSE
• To practice this
pose from previous
position
• Sit in HEN POSE
• Keep normal
breathing
• Then keep your
hands of the ground
for support
• Then spread your
both legs as much
as possible as in the
photo
• Keep your spine
straight and erected
• Then place your
elbows beside
knees as in the
photo
• And joint hands
together in Namaste
position
• While keeping hands together simultaneously keep pushing
your kegs away with your elbows
• Keep breathing normal and close your eyes is you feel like
• Stay in the pose for few second
• Then with exhalation remove your hands from legs
• Take the support of the ground by keeping them on the ground
• Bring legs together as in HEN pose
• Then move to the next pose
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 Benefits Limitations
• Key effect of this pose are • People with pelvic, hips,
low back, thighs knee, knee and ankle injuries
ankles, perineum, wrist should avoid this pose
• This pose strengthens • People with hemorrhoids
thighs, knee, ankles and and hydrocele should
low back avoid this
• Strengthens lumber spine
• Stretches perineum and
gives flexibility
Key Benefit :
• Strengthens pelvic and
brings alignment Improves enegry
• This helps split legs
• Good for genitalia and level
improves vital energy
• This is good for woman's
having menstrual problems
• This improves the body
balance

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 SETUBANDHASANA : HALF BRIDG POSE

• To practice this pose from previous position

• Slowly lay down on your mat
• The bend your knees, keep your leg one by one
• Keep feet at a hip distance apart
• Bring your hands beside your bod
• Then with inhalation lift your buttocks of the ground
• Keep pushing waist upwards
• Hold the pose for few seconds with comfortable breathing
• Then with exhalation bring your hips on the ground
• And straighten your legs
• Move to the next pose
Benefits Limitations
• Key effect of this pose are low • People with pelvic, hips,
back, thighs knee, ankles, knee, shoulder and ankle
pelvic injuries should avoid this
• This pose strengthns low back, pose
middle back, thighs
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 Benefits Limitations
• Strengthens spine and makes • Peole with heart related
spine flexible sicknes should avoid this
• Helpful reducing weight pose
• Tones buttocs and thighs • People with servicle should
muscle do with some modificaton or
• Corrects pevicl allianments avoid it
• Reduces low back pain
• Helpful releave scia
• tica pain
• Helpful in piles problem
• Helpful in disk bulge problem
• Improves digestions
• Activates thiroid glands

Key Benefit :
build and control desires

58
 PADASIRASNA : FOOT TO FOREHEAD ASANA ROLLING

A B

• To practice this pose from previous position

• With inhalation bend your both legs
• Bring your feet together
• Interlock your fingers of both hands
• Catch your feet with interlocked hands
• Then give upward push to your body
• Keep your breath synchronized with movement
• To reach from position A to B, then B to A
• And repeat the movement for few ties to give some
massaging to your back
• then move to next pose
Benefits Limitations
• Key effect of this pose are • People with pelvic, hips,
low back, pelvic, perineum knee, shoulder, spine and
area, stomach, shoulder, ankle injuries should avoid
thighs and spine this pose 59
 Benefits
• Key effect of this pose are
low back, pelvic, perineum
area, stomach, shoulder,
thighs and spine
• this is relaxing and moving
pose
• It helps realiving tension
from whole spine and back
• It helps relaving stress and
anxiety and elevates mood
• Strengthens pelvic and
perineum
• Increases vital energy
• Improves digestions
Limitations
• People with pelvic, hips,
knee, shoulder, spine and
ankle injuries should avoid
this pose
• Peole with heart related
sicknes should avoid this
pose
• Do not give jerk while
pullling body up
• And keep attention about
head it shouldnt hit the
ground

Key Benefit :
Increases happness

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 SHAVASANA : CORPS POSE

After completing the series lie down on your spine and relax
for sometime.
While relaxing let your lower back touch the ground, and
whole spine touches the ground. Keep your chin a little
tucked in. Try to keep whole body still and do not move
yourself during the practice of shavasana
To make this pose more relaxing one can use rolled blanket
or bolster. Put rolled blanket under your knee to help bend
them slightly. This modification will help bring down the low
back on the floor,, making whole back and legs more
comfortable and relaxed.

Benefits Limitations
• This is relaxing pose after • There is no limitation to this
finishing whole practice pose.
• This pose relaxes whole body
• Calms down the mind
• It helps relaving stress and
Key Benefit :
•
anxiety
It helps people with sleep
Increases
disorder and helps getting Satisfaction
good sleep
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 ENHANCE YOUR POTENCY WITH LIFE FORCE
BREATHING EXERCISE
I designed these exercises mainly to work on correcting the breathing
patterns. Because due to incomplete breathing body lacks on vital energy.
When you are full of vital energy flow, then automatic it will enhance your
wellbeing and health, stamina and youth,

Step 1– With
inhalation
Raise your
hands
upwards from
the front of
your body,
take them
above your
head.
while
breathing out
bring them
down slowly.
Keep the
synchronicity
of breath with
the hand
movement.
62
Step 2 – Lift your hands up to the chest level, bring them in
front of the chest. Palms facing each other and close to each
other. Open your arms wide, while breathing in, while opening
turn your palm up. Then with breathing out bring your arms
back, while bringing back turn your palms facing each other
bring them close to each other feel the energy in between the
palms.
Step 3 – Raise your hands upwards from the sides of your body,
raise until both palms face each other inhale while going up,
then turn your palm down and bring your hands down while
exhalation.
Step 4 – take your hands backwards like a bird’s wing, and raise
them upwards (in this position hands will not go much up,
hands will go diagonally up - the movement of the hands in this
exercise is as if you are flying). Bring your hands up to the level
of shoulder or chest level as much up as you can. While raising
your hand turn your palms vertical to the ground and inhale
and while exhaling bringing down turn your palms down.
• These breathing exercises can be done prior to corporate
yoga series.
• You may practice this breathing exercises separately morning
or evening.
• These exercises should be done empty stomach specially.

Benefits Limitations
• `key effect of these • People with arm, shoulder
breathing exercises is on the injures should avoid this
lungs • People with high blood
• Increases oxygen level in the pressure should avoid
body
• Removes blockages and the
vains and body
• Improves the capacity of
lungs
• Helps redcing shoulder and
neck pain
• Done carefuly will help
asthamatic people and
improve their lungs
• Improevs stamina

Key Benefit :
Increase Vital energy
 RECHARGE YOUR MIND MEDITATION
People working in corporates have one major problem of unrestful brain.
Thye understand the basic concept of working and relaxing. Such people are
aunable to put their mind to relax, and if something that keepson working
will go crazy one day.
Keeping this problem in mind here are soem simple and yet effective
mediataton techiques to help your mind relax and rejuvenate.
Keep one thing in mind that to eneter total meditation state is not thetarget
here. Because that state can be attained by long and several yogic practices.
Here the man purpose is to let our brain get some rest from everyday trafiic

MEHOD 1 – REPEAT WRITING

This is meditation method is an technique used in india for meditation. And
still people do practice it. This comes under active medittaion as per my
understanding. We can understand by the name that this will include writing
the something again and again. But you dont have to write any story or any
pragragh and repeat it. Neither i am gong to give any speciel mantra for that
you have to must folllow. But i would like to give some uggestion tht you
can think upon if that can suit your mood to practice this meditation. In
india previously people used to write dieties names they worship.
For this meditation it is best to choose a quite place and time, so there is no
disturbence while you practice your meditation. You can also choose time
before you go to bed for practicec. Here are some pointers:
• Choose a simple and short word that suits your mood or your heart feels
good with
• Arrange a fresh blank or lined white paper and a new pen for this
meditation
• And arrange your self to sit comfortably
• Choose the undisturb and silence time
• Wash your hands, feet and face before practice
• Start wrting from top to bottom 67
• Set target to complete the front page, then after some time
complete both sIdes of the page. Or set minutes for practice
• After completing the practie, keep it filed, dont throw th paper.

In this picture i wrote the name of diety RAM, known as LORD RAMA
outside in INDIA. You may start this meditation with such examples.
Some of the religious examples are: RAM, SHIVA, HARI, KALI, LORD,
GOD, ALLA, JESU etc.
Some of the other example: LOVE, TRUST, WISH, WILL, ICAN ETC
Above examples can help yoo choose a word that you want to
practice with. To have more connection with your practice you should
practice in your mother tongue or favorite language.
Just keep in mind to choose a short three or four letter word. Because
we dont want mind to get stuck with comlex words. Chooses a sacred
word have some advantes that. first it will increase the spitual energy
in you. Second such words are easy to find, remeber and practice.

Benefits
• Cleans unwanted thoughts
and experiences from mind
• Clams down the mind
• Increases petience
• Relaves stress and anxiety
• Increases concentration
power
• Increases memory
• incresses will power
• Enhance creativity
Limitations
• Do not practice on electronic
devices
• Do know practice negative
worlds
• Do not practice name of
husband, wife, children,
beloved or ex ’s
• Do not practice in hurry
• Do not practice continuously
in one siting

Key Benefit :
Clears backlogs and blockages of mind
 MEDITATION - 2
HEALING MEDITATION
This meitation is called Healing Meditation. This guided meditation will
guide you into deep relaxation. This is approximately 20 minute session and
can be done any time. And its best to do while going to bed, if you are
having seeping issues. While this meditation includes imagination
instructions, thus this meditation will improves your imagination skills which
is a very powerful skill for internal growth. This process can bring very
positive changes and help overcome your mental blockages and improve
behavioral issues.
I want to guide you this meditation personally to you, so you can reach the
meditation by going on the link provided under. Its free for of charge.

https://theyogee.com/healing-meditiation/
Benefits Limitations
• Clams down the mind • Everyone can do it
• Relaves stress and anxiety
• Increases mental power
• Makes deep relaxation
• Helps to reduce sleep
disorder
• It increses healing process of
the body

Key Benefit :
Improves Imagination power
 SERIES IN FLOW

1 2

3
9

Power
Left Salutation 4
side
Cycle
8 (5-10 Cycles)
5

7 6
Right
side

71
 FOLLOW UP THE SEREIS

RELAX / START TRANSITION TRANSITION

HOLD RIGTH

HOLD LEFT

RELAX / START HOLD RIGTH TRANSITION HOLD LEFT

3 4

HOLD RIGTH HOLD LEFT

HOLD 72
5

HOLD
HOLD

6 7 8

HOLD/RELAX HOLD

HOLD

9 10

TRANSITION HOLD

11

HOLD LEFT HOLD RIGTH

73
12

HOLD LEFT HOLD RIGTH

13

HOLD RIGTH HOLD LEFT

14

15

HOLD RIGTH HOLD LEFT

74
16

HOLD/RELAX

17

RELAX / START HOLD LEFT TRANSITION HOLD RIGTH

18 19

20

21

75
 General instructions
1. This is advised not to change the series sequence of.
2. Meditation is not included in asana and breathing exercise sequence, hence
meditation can be done on different time.
3. To practice yoga, morning time empty stomach is the best.
4. To improve and have much benefits from your practice you can do morning and
evening. Specially this series can be practice twice due to its small schedule.
5. To practice yoga its better to wear comfortable cloths.
6. While practicing asana, be aware and listen to your body, and have patience to
master any asana by practicing everyday your posture will improve itself slowly.
7. Asana in the book are shown as complete as possible according to model capacity.
But everyone has its won limitations, use props and support if you need to complete
the pose and to get the maximum out from your practice. On the same time do not
over tense your body.
8. Any time during the practice if sickness or uneasiness is felt, immediately stop the
practice to relax and take appropriate action to cure it.
9. It is best do yoga empty stomach or 4-5 hours after any meal.
10. And after yoga do not consume cold beverages.
11. Do not take shower after yoga at least 45 minutes if possible.
12. In this series keep your normal breathing flow throughout the practice. This means
breath as your body allows in the pose and do not overstretch inhalation and
exhalation.

76
 About the Author
An ordinary and common man From New
Delhi, India. Pushpender Pandey (I) Started
yoga from school at early age. In the
Brahmin priest family religious rituals and
activities were the part of life.
I am 200, 500 hours toga teacher. And reiki
master 3rd level degree. Also learned Tai
chi in china.

Having experience of teaching in Rishikesh, Dharamshala, Goa, China and

Switzerland
During the process of life. Life has been on the wheels and full of rich
experiences. That has lead my life. Starting yoga from school and going away
from yoga and collected many experience of the common mans life to find
the most common in us. And still looking forward and open for the beauty,
wonders and experiences of the life.

………………………………………………………………………………………………..
77
 Progress Prayer
Sanskrit Mantra typed in English

Asato Mā Sadgamaya
Tamaso Mā Jyotirgamaya
Mṛtyormā'mṛtaṃ Gamaya
Translation In English

From the unreal lead me to the real

From the darkness lead me to the light
From death lead me to immortality

78
Love-Hope-Peace-Bliss-Yoga

79