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To perform this asana: Lie flat on the stomach. Raise the head and shoulders and rest the chin in the palms of the hands witrh the elbows on the floor. Keep the elbows together for for a more pronounced arch to the spine. Seperate the elbows slightly to relieve excess pressure on the neck. [...] To perform this asana Get in Vajrasana (Thunderbolt pose). Keep the spinal chord and the neck straight. Raise the right knee and place the sole on the floor. Retain the left leg in Vajrasana pose. Attempt to touch the anal point with the heel. Hold the right knee at the shoulder level. Stretch forward the [...] To perform this asana Sit on the floor with both legs outstretched. Separate the legs as far apart as possible. Do not allow the knees to bend. Stretch the arms sideways at shoulder level. Keeping the arms straight, twist the arms to the left and bring the right hand down towards the left big [...] Ardha Shalabhasana (Half Locust Pose) Lie flat on the stomach with the hands under the thighs, palms downwards or hands clenched. Keep both legs straight throughout the practice. Place your chin on the floor, slightly stretched forward, to give the best possible stretch to the neck muscles and nerves Using the back muscles, raise the [...] To perform this asana: Assume the standing position and focus the gaze on a fixed point on the floor in front of the body. Bend the right leg and twist it around the left leg. The right thigh should be in front of the left thigh nad the top of the right foot should rest [...] To perform this asana: Lie down flat on a mat palms facing down. Keep the eyes open through out. Breath in deeply. Hold the breath and then slowly raise the legs, arms, shoulders, head and trunk off the ground. Balance the body on the buttocks and keep the spine straight. The arms should be [...] |
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