Lie on your back with feet together. Using
your arms for support inhale and raise both legs slowly roll the buttocks and spine on
the floor raising the trunk to a vertical position The elbows should be about shoulders
width apart. gently push the chest forward so that it presses firmly against the chin.
Release your hands and place your arms on the floor beside the body with the palms down.
Slowly lower the torso, the buttocks, and the legs. Relax in Shavasana.
Lie on your back with feet together. place your arms beside your body with your palms
facing down. Using your arms for support inhale and raise both legs keeping them straight
and together. Slip your legs in an arch over your head till your toes touch the floor.
Relax and hold the final pose for as long as its comfortable. Exhaling lower your legs
and go back to the starting position. Lie on your stomach palms to the side of your
shoulder. Slowly raise your head and straighten the elbows. The arms may or may not be straight.
Hold the position for few seconds. Slowly release the upper back by bringing the arms,
lower the navel, chest, shoulders and finally the forehead to the floor.
Lie flat on your stomach, bend your leg upwards and hold both the ankles with your hands.
Inhale while raising your thighs and chest simultaneously arching your spine as much
as possible.Hold the position for as long as its comfortable. Exhaling return t the
original position. Lie flat on your stomach with boh hands under
your thighs and chin on the floor. While inhaling only lift your left leg as high as possible
keeping the other leg straight. Keep the position for as long as possible without strain. Bring
it back to the original position. Repeat with the other leg.
Sit with the legs all stretched. Slowly bend forward and try to grasp your big toes with
your fingers. Try to touch your knees with the forehead. Hold the position for as long
as its comfortable. You can ask your instructor to help you with this asana,