FOREWARD

I first met Stan Hafner, his brother Steve, and his lovely wife, Johanna Sullivan, almost
forty years ago - sometimein the early/mid 70s. I got to know them well as they were
students of mine at The Yoga Institute in Houston.
They would bike to the studio, their dog trailing behind,and all three beamed with joy
every time they set foot in class. Stan was like a dry sponge, absorbing everything that
was thrown at him. There was nothing he could not do, and might I add, do with grace
and ease. When introduced to the most advanced asanas, he would simply smile and
chuckle and look up as if to say, "Is that all there is?"
The Yoga Institute has long been a launching pad for lots of folks on the path. Many
came, got the teaching and moved on to more advanced teachers/teachings. It became
very clear to me that the chela was soon to become the master. When Stan told me he
and Johanna would be moving to Austin I encouraged him to spread the dharma in that
community. Start teaching! And teach he did, first at the local YMCA before starting his
own studio, The Austin Yoga Shala.
Shortly after his move to Austin, Stan continued his studies with Pattabhi Jois - as one
of his first American students - and then with Mary Louise Skelton, both world class
teachers. Stan learned yogaold-school and to this day teaches old-school - that is, oneon-one, undiluted transmission in its purest form. The teachings he has received from
the masters are part of his DNA - they are literally tattooed to his soul. His daily practice
includes not only a hatha yoga routine but also the chanting of Patanjali's sutras (all
195) in Sanskrit, and for the most part,from memory. To step into his studio and be
greeted by an 800 pound hand-crafted marble rendering of Patanjali is indeed a blast
from the past (as well as the present). Stan is an embodiment of the ancients and
suffice it to say, he is The Real Deal.
While today's teaching styles and offerings have changed with the availability of the
internet, this eBook is the next best thing to being with Stan. Having said that, if ever in
Austin, stop by The Austin Yoga Shala and learn the old-school way, one-on-one.
And don't miss Johanna's weekly sutra class.
Let it shine!
Lex Gillan
Houston
December, 2011

USING THE VINIYOGA MASTER eBOOK

This eBook should be used as a reference in learning how to safely take the included
postures. In the Viniyoga method taught by Stan Hafner, the postures should be done
in a non-harmful way. Great care was taken to present the postures and practices in a
way that starts gently with intelligent sequencing then leads to the peak of each posture
or practice. The postures are explained in detail and have associated videos. They
start from the easiest version then proceed to the more advanced. Convenient links are
provided to navigate the book with ease. Take care to follow Stans instruction as he
explicitly tells you how to take the postures safely. Also included is the associated text
for each posture. Please make an effort to read about the specific cautions and aspects
of each pose. If you feel fatigued, short of breath, dizzy, or out of sorts in any way,
please stop and rest before proceeding. Though this information should be of great
use to anyone, it will be of particular value to yoga teachers due to the precise
articulation and minute details of the instruction contained in the videos.
The information contained in this eBook is in no way meant to replace a qualified
teacher, but is merely a reference. This information should be of great use to anyone
wishing to study the practice of yoga, but it should prove to be of particular value to
yoga teachers wishing to teach in the Viniyoga method.
For further details, please see our website at ViniyogaMaster.com.

ABOUT VINIYOGA
Viniyoga was first taught by T. Krishnamacharya after long and intense study of the
Yoga Sutras of Patanjali. His teachings were continued by his son, T.K.V. Desikachar.
According to the Sutras, yoga is the ability to quiet the disturbances of the mind. Within
this calmness, clear perception is attained.
Viniyoga is a Sanskrit word that means "adaptation". Viniyoga is therefore an approach
to yoga that is adapted to the particular needs of each practitioner. The tradition
acknowledges that each of us is different in age, constitution, mental clarity, body
geometry, abilities, and so forth. This demands that the practice of yoga be appropriate
and useful to each student, regardless what his or her circumstance in life might be.
With this in mind, the Desikachar method of Viniyoga is particularly suited to one-on-one
instruction.
Along life's journey, we evolve in many ways. Our physical, emotional, and intellectual
selves are constantly changing. Our yoga should be tailored to these progressive
transitions.
As youngsters, we should be using yoga as a tool for the balanced development of body
and mind. As we mature into adulthood, our practice should preserve our physical and
mental health to effectively interact and be productive in the world around us. At this
point in life, our practice should protect and maintain our physical beings while it helps
us to achieve lucidity and reduce suffering. Progressing into the second half of middle
age, our yoga should be more psychological and spiritual in nature. And in the latter
stages of life, we should be practicing to prepare for our departure from this world.
Likewise, one's practice might change from day to day, or morning to night. For
instance, to wake the body, an energizing practice might be in order in the morning,
where, in the evening, one might use a more relaxing sequence to relieve the stresses
of the day and prepare for sleep. The Desikachar method of Viniyoga considers a
person's present circumstance in life, then designs a yoga practice accordingly.
FOUR REASONS WHY VINIYOGA IS DISTINCT FROM OTHER STYLES OF YOGA
One, the yoga postures are done repeatedly and aren't just held in a position. Students
change the lengths of their inhalations and exhalations, and sometimes briefly hold the
breath, to achieve certain effects. Postures may be deepened or held depending on the
individual.
Two, the goal with asana practice is not to achieve a picture perfect form, but to have
the optimum effect on the mind and body. Yoga is not about competition, with others or
with oneself. Forcing the body into certain positions to master the form of a posture
leads to bad effects, the wrong direction with one's practice, and sometimes a trip to the
hospital. In short, Viniyoga strives for function over form.

Three, a key to the method is the coupling of movement and breath. Breath is combined
with movement to develop awareness of the relationship of the body to the breath. The
breath, in turn, compliments each movement.
Four, Viniyoga is an intelligent sequential process, or vinyasa krama, the mindful
structure of a yoga practice for a specific intention or goal. In the conscious
development of a yoga practice, we first observe where we are and where we want to
go. After determining our intention, we develop the proper sequence of postures,
pranayama or breathing exercises, meditation, and study of the many other aspects of
yoga to help us achieve our goal. The intention of the practice might be short-term in
nature, such as simply relaxing, or it could be long-term, like pursuing a new career. It
could be as simple as working toward a peak pose in your practice.
WHAT TO EXPECT FROM THIS TRAINING
Krishnamurti once said that he practiced yoga, but he tried not to make a habit of it, a
way of saying that he tried to make it fresh everyday. Teaching the student to penetrate
the moment is a large part of this Viniyoga course. Like the Japanese tea ceremony,
Stan Hafner teaches how to keep it simple, but to practice with great awareness. This
is one of the keys to a concentrated mind.
A goal of the program is to instill in the student a true sense of self efficacy: the ability to
see clearly what life is presenting you, coupled with the confidence to respond
accordingly. You will learn how to use yoga as a tool to wisely maneuver your way
through the twists and turns of your life.
Some styles of yoga adhere to a "strong" asana practice and a very physical approach
as a way to tap into our inner regions. As taught by Stan Hafner, Viniyoga works from
the inside out, developing and balancing the human aspects of love, discipline, and
intellect as a path to perceiving the world in a healthy, positive way.

ABOUT STAN HAFNER

"Yoga is about having a very stable, focused, and directed mind. Its about being able to
look into your situations with lucidity and hopefully make the right decisions in your life.
It's about developing emotional buoyancy, because life has a way of taking that away
from you. For a lot of people, yoga is just the discipline, or tapas, without any philosophy
or spirituality. Lots of people think tapas means to burn as in a strong workout, but it
means to live a disciplined life. That can mean going to bed at a decent hour, waking up
and making your bed, washing your dishes, cleaning your clothes, taking the time to
cook food, taking the time to walk, and do your practice. It takes a disciplined life, but
that doesnt mean that we cant have fun.
I must admit, in the morning Im very yogic, but around 5 or 6 oclock, I want to
celebrate life.with some music, a glass of wine, and a nice meal. I try not to get
everything out of yoga asana and yoga philosophy. We all need to enrich our lives in
whatever way we can, whether thru yoga, or art, or literature, or music. And
relationships are very important. Yoga can be a great way to enrich your life. It makes
things go easier, especially if you have a yoga thats realistic. That can be a big problem
with yoga, and its one of the reasons that I like Viniyoga, not the brand name, but the
teaching technique of Viniyoga.
The first thing you do is figure out where you are, then where you want to go, and
where you want to go has to be realistic and achievable. Viniyoga is how to go from
where you are to where you want to go, whether thru exercise, or diet, or meditation, or
counseling, or relationships. Its a process thats real. It's an age appropriate yoga, and
a yoga that adapts to the individual's circumstance. And Viniyoga is a work in progress.
As we continue, we keep learning more and more. As my late, great, philosopher
teacher, Robert Solomon said, "Its about educating yourself in public."
~Stan Hafner
STAN'S BIO
In 1974, Stan Hafner began his study of yoga with Lex Gillan in Houston, Texas, with
the opening of the Yoga Institute, now one of the oldest studios in the country. A year
later, with Lex's blessing, and permission to use his study sheets, Stan moved to Austin
with his wife, Johanna Sullivan. There he made the commitment to become a yoga
teacher. He started by teaching 6 classes per week at the YMCA in the method he had
been taught by Lex. For awhile, he was the only yoga teacher in Austin. A short time
later, Stan crossed paths with a guy by the name of Doug Swenson at Barton Springs in
Austin.
As Stan recalls, "He was doing the most acrobatic yoga I'd ever seen, long hair, beard,
no shirt. I was very impressed. He said, 'you come back here tomorrow, and I'll show
you how to do this.' And sure enough, at Barton Springs, he showed me how to do the

primary series of Pattahbi Jois's Ashtanga yoga. Later Doug mentioned that he had a
friend, Gary Lopedota, at the Ashtanga yoga center in Encinitas, California, and
recommended that I go there to study. Unbelievably, I knew Gary Lopedota. A friend of
mine owned a health food store in Encinitas and Gary worked there. I went out there
and he became my teacher. And he taught me the series. Pattahbi Jois had just been
there, but I didn't think I was good enough to study with him at the time. So, I waited
until the next time he came, in 1978, his second time in Encinitas. That was when I did
yoga with Pattahbi Jois for the first time. When I got back to Austin, I decided that when
I taught at the YMCA, I would teach the Ashtanga primary series. So, that's what I did.

Stan practicing Ashtanga Yoga at Barton Springs in Austin, TX, 1980

"Sure enough, Pattahbi Jois flew into Texas with his wife, and stayed here for 2
1/2 months. There were all sorts of people here..."
"Pattahbi Jois had invited me to come to India. He liked me for some reason. So I saved
up my money, went to Mysore, and studied privately with Pattahbi Jois. There were only
two of us there, Gary Lopedota, who at that time we considered the greatest hatha yogi
in this hemisphere, and me. It was so amazing, because Pattahbi Jois's Indian students,
the police chief, the mayor, and a few other guys, all very overweight, would come in
and just gawk at Gary and I doing the series. They couldn't believe what we were doing.
Gary told me that they thought because they were Indian they didn't have to do the yoga
as hard, but because we were westerners, there was something about us, and we
needed strenuous yoga. Patthabi Jois would actually go out into the alley, and
sometimes do a little skip of beetle nut with tobacco, and boy, when he came back in,
he would climb on us, and try to make us perfect as he said. Before Gary and I got
there, he didn't have any students. He was kinda sleepy. He was waiting for some new
blood to come in and excite him. This was at a time when very few people were doing
Ashtanga yoga. While I was there that time, I told him one day that my wife said I should
invite him to come to Texas. I had a little picture of me and my students practicing yoga
in the front room of our house in Austin. He looked at it and said, 'I'm going to Texas.'
I'm like, wow, look out what you ask for. So, sure enough, Pattahbi Jois, in 1982, flew
into Texas with his wife, and he stayed here for 2 1/2 months. I taught one class per day,
in my front room, and he taught two. In those two classes, he would teach me how to
teach in the Ashtanga method. There were all sorts of people there: Tim Miller, Chuck
Miller, Gary Lopedota's wife, Spring, my wife, Johanna, my twin brother, Steve, and all
of our students. A lot of teachers came out of that time, including Peggy Kelly, who
became an Iyengar teacher.And Gary Lopedota would drop in from time to time."
Stan continued to practice Ashtanga yoga for the next 8 years true to Guruji's instruction
going deeply into the primary and intermediate series. As time passed, he developed a
severe back problem.
"Hmm, I realized I need to rethink this, because every time I'd get healed, my back
would go out again."
As Stan explains, "I asked Pattahbi Jois about it, I used to call him Guruji, "beloved
teacher", he said, 'yoga pain, good pain'. Someone mentioned maybe I wasn't holding
mula bandha enough. I doubled my effort on mula bandha, and I had so much faith in
the yoga, I was dedicated, I'd gone to India and brought back the master, but the pain
didn't go away. I asked Guruji, 'what if this kills me?' he said, 'yoga death, good death'.
Hmm, I realized I need to rethink this, because every time I'd get healed, my back would
go out again. I was about to give up yoga, actually, after all this time.

Photos - (top left) Pattahbi Jois with his wife, Ama, Stan, far left, Gary Lopedota, right of Stan with other
students in Stans backyard, (top right) Stan and his wife, Johanna with Pattahbi Jois in their front room in
Austin, (bottom left) Pattahbi Jois with Stan and Johanna, (bottom right, left to right) Stan, Tim Miller,
Ama, Tims friend, Pattahbi Jois

Then, Tim Miller, the Ashtanga yogi, gave me a book, "Religiousness in Yoga". I read it
and I thought, wow, this is yoga about self-discovery and self-understanding. I saw that
it was written by T.K.V. Desikachar, T. Krishnamacharya's son, and edited by Mary
Louise Skelton. It was about a class that she had taught in 1976 at Colgate University.
Some great yogis came out it, one of whom was Gary Kraftsow. So I called her up and
told her I was about to give up yoga. I was about to throw it out the door. And she said,
'come up here and see me.' I saved up some money, flew up to Hamilton, NY and she
started mentoring me."
Mary Louise Skelton explained to Stan that he was addicted to the asanas. After years
of practice and study, if Stan didn't do 100 or more asanas per day, he didn't feel right.
Mary Louise slowly weaned him down to a routine of only 12 postures per day. He
eventually got to a place where his back was pain-free. He was sold. He enrolled into a
teacher training program with Skelton. Over the next ten years, he slowly transformed
himself from an Ashtanga yogi to a Viniyogi with intense study and practice, and
extensive written exams. He taught practice classes that were witnessed, and any
mistakes were corrected before going on. Of the 5 people who went into this teacher

training, only two finished, Stan and Steve Feikes, a professor at Syracuse University.
Part of the process was going to India to study privately with Desikachar, attending his
asana and sutra classes. Mary Louise Skelton's husband, Bill, facetiously described it
as a "guru factory". Suffice to say, it was much more than just how to be a hatha yoga
teacher.
There is no perfect asana form. We all start where we are.
As "Religiousness in Yoga" had described, the training was based on some important
principles. There is no perfect asana form. We all start where we are. Desikachar used
simple drawings of human figures rather than photos of attractive and athletic young
people modeling perfect asana forms. It was strong on beginning poses, counter poses,
and the use of vinyasa krama, series of asanas building toward a goal. Mary Louise
Skelton and Desikachar both emphasized the dual aspects of theory and practice with a
thorough overview of the 8 limbs of Patanjali. There was special emphasis on personal
effort and how to use it to overcome obstacles. There was corresponding deemphasis
on "religiousness in yoga". Since the book was sponsored by the Colgate Department of
Philosophy and Religion, perhaps there was a need for something "religious" in the title,
though it's a misnomer. Desikachar tells the story that he was slow coming to yoga, and
actually climbed a coconut tree one day to avoid practice with his father. He thought that
yoga was boring and laden with religion. It was later, in his 20's, that he enthusiastically
took to formal training, but initially he was unwilling to acknowledge a spiritual force any
higher than his own ego.Over time he began to see that the spirituality of yoga was
expansive, where religion could often be restrictive.

left to right - TKV Desikachar, T Krishnamacharya, and Mary Louise Skelton

Unfortunately, Mary Louise Skelton died of cancer before Stan's training ended in 1998,
so his certification process was completed by Martine Burat and Sonja Nelson. Since
then, Stan has continued to teach and practice the Desikachar Method of Viniyoga. He
lives with his wife, Johanna Sullivan, in their home of more than 30 years near
downtown Austin. He has taught a multitude of classes and numerous teacher trainings
over the years. He's a warm, generous, and compassionate teacher with a unique ability
to offer intelligent instruction to meet the needs of the individual. He revels in one-onone sessions and specializes in mentoring aspiring and practicing instructors of yoga.
He excels at bringing the art and practice of beginner's mind into his teachings. He is a
true teacher of teachers, and a genuine master of Viniyoga.

Stan Hafner - November 2009

POSTURES
[click posture for associated text and videos]
STANDING
1. Samasthiti - standing in balance
2. Tadasana - tree
3. Uttanasana a-b - intense stretch
4. Ardha Uttanasana - half intense stretch
5. Parsva Uttanasana - intense stretch
6. Prasrita Pada Uttanasana - intense stretch with feet spread
7. Utthita Parsva Konasana a-b - standing lateral stretch to the side
8. Utthita Trikonasana a-b-c-d - standing triangle pose
9. Utkatasana - squat pose
10. Ardha Utkatasana - half squat
11. Virabhadrasana - hero pose
12. Caturanga Dandasana a-b - stick with four supports
13. Adho Mukha Svanasana a-b - downward faced dog
14. Urdhva Mukha Svanasana - upward faced dog
SUPINE
15. Urdhva Mukha Samasthiti - upward faced stable pose
16. Savasana - corpse pose
17. Apanasana - lower abdomen pose
18. Urdhva Prasrita Padasana - legs extended upward pose
19. Jathara Parivrtti a-b-c-d - twisting abdomen pose
20. Dvi Pada Pitham - two legged table
PRONE
21. Adho Mukha Samasthiti - downward faced pose
22. Bhujangasana a-b - cobra
23. Cakravasana a-b ruddy goose
24. Salabhasana a-b-c - locust
25. Dhanurasana - bow
26. Ustrasana a-b-c - camel
SEATED
27. Seated Samasthiti - seated stable pose
28. Dandasana - seated stick pose
29. Janusirsasana - head to knee
30. Vajrasana - thunderbolt
31. Paschimattanasana - back of the body stretch

32. Catus Pada Pitham - four legged table

33. Navasana a-b-c-d - boat with oars
34. Ardha Matsyendrasana a-b-c - Rishi Matsyendra Pose
35. Maricyasana - Sage Marici Pose
36. Sukhasana - easy pose
37. Padmasana - lotus pose
38. Baddha Konasana - tailor pose
INVERTED
39. Viparita Karani - partial shoulder stand
40. Sirsasana - head stand

STANDING POSTURES
1. SAMASTHITI - STANDING IN BALANCE - [click to index]
CHARACTERISTICS
Standing posture
Stand like a pillar of strength with your head over your feet and be sharp as a tack
EFFECTS
Improves postural alignment
HOW TO TAKE THE POSTURE
Feet are slightly apart and parallel, weight is even on both feet
Legs straight with knees unlocked
Chin is level and slightly lowered
Abdomen is slightly drawn in to lessen the lumbar curve
Shoulders are drawn back and down
Eyes open
Do complete breath
CLICK TO WATCH THE VIDEO [1 Samasthiti]
USE OF THIS POSTURE
All standing postures begin and end with Samasthiti
Good posture for observing student and for student to return to while the rest of the
students are finishing

2. TADASANA - STRAIGHT TREE POSE - [click to index]

CHARACTERISTICS
Standing and balancing
Used mostly at beginning of practice
EFFECTS OF POSTURE
Develops a focused and stable mind
Strengthens feet, legs, and hips
Lengthens spine to prepare for forward, backward, twisting or lateral movements
Energizes the body
HOW TO TAKE POSTURE
Start from Samasthiti, feet together, eyes open, chin level
On inhale, raise arms from sides, overhead. Go up on balls of feet, bring palms of
hands together. Arms are straight overhead, legs are straight, gaze at a point in front
and slightly down
Return to Samasthiti on the exhale
CLICK TO WATCH THE VIDEO [2 Tadasana]
BREATHING
Posture develops thoracic muscles because of arm movements
Emphasis on inhalation, opening rib cage
USE OF POSTURE
Brings about calmness and strength, both mental and physical.
Reduces nervousness and fatigue
Good for flat feet
COUNTERPOSE
After staying for several breaths flex legs and relax arms

3. UTTANASANA - INTENSE STRETCH - [click to index]

CHARACTERISTICS
Standing posture used in beginning of practice
Forward bending with complete flexion of hips
Head lower than waist
EFFECTS OF POSTURE
Stretches and strengthens the back of spine
Back of body is being stretched equally through the neck, upper back, middle and
lower back, back of thighs and calves.
Muscles of the front are shortened.
Abdomen and rib cage are compressed.
Posture is relaxing.
Warms the whole body.
HOW TO TAKE THE POSTURE--Uttanasana (a)
Start from Samasthiti, feet slightly apart, parallel, chin level, shoulders relaxed
On inhale, place the arms behind the back, shift the hips forward, arching the upper,
then the middle, then the lower back
On the exhale, bend forward from the hips shifting the hips backward, keeping the
back fixed or arched until you feel a pull behind the knees, then slightly bend the
knees to prevent pulling too hard on hamstrings
Back is draped beginning from the lower to the upper back
Relax the head and arms.
On inhale, chin level, lift the trunk, straightening the upper back first, then the middle,
then the lower. Return to Samasthiti.
Avoid locking knees to prevent using legs to push yourself up. You want the work to be
in the back
CLICK TO WATCH THE VIDEO [3 Uttanasana(a)]
HOW TO TAKE THE POSTURE--Uttanasana (b)
Start from Samasthiti, feet slightly apart, parallel, chin level, shoulders relaxed
On inhale, place the left arm behind the back, raise the right arm in front of you and
overhead, arching the upper, then the middle, then the lower back
On the exhale, bend forward pivoting from the pelvis shifting the hips backward,
keeping the back flat until you feel a pull behind the knees to prevent pulling too hard
on hamstrings
Back is draped rounding from the lower to the upper back
Relax the head and arms.

 On inhale, chin level, lift the trunk, straightening the upper back first, then the middle,
then the lower, once the back is fixed, lift the right arm putting the load of the right arm
into the torso
On exhale, lower the right arm, release the left arm, and return to Samasthiti
Now repeat on the other side, then repeat raising both arms overhead
Avoid locking knees to prevent using legs to push yourself up. You want the work to be
in the back
CLICK TO WATCH THE VIDEO [3 Uttanasana(b)]

BREATHING
Focus is on the exhale, lengthening the exhale while slowing down the forward
movement of the trunk.
The inhale is free and both inhale and exhale need to be smooth and regular
Breathing does not end before the movement.
COUNTER INDICATIONS
Avoid staying in posture if you have a history of migraine, high blood pressure, nose,
throat, or ear problems, pain in the torso or lower back, or have a bad cold
Should not be practiced by pregnant women because of compression of the abdomen
COUNTER POSES
Utkatasana
Apanasana
Dvi Pada Pitham

4. ARDHA UTTANASANA - HALF INTENSE STRETCH - [click to index]

CHARACTERISTICS
Standing symmetrical posture in a half-flexion and the back arched
Builds strength in posterior spinal musculature
EFFECTS OF THE POSTURE
Combines the effects of forward bends with inverted posture
Increases circulation in the pelvic area
Helps strengthen hip muscles and stabilizes pelvis
PREPARING & CAUTIONS FOR THE POSTURE
Prior to teaching this posture, one must teach Uttanasana, Trikonasana and
Bhujangasana
Beginners will start with their feet apart
Head will be in line with the spine, be careful not to let the head collapse or raise too
much
If necessary the knees and elbows can be bent #
Parsva Uttanasana, Ardha Mukha Svanasana, Bhujangasana, Dwi Pada Pitham,
Trikonasana, to help strengthen hip muscles and stabilize pelvis
HOW TO TAKE THE POSTURE
Start in Samasthiti with feet slightly apart, put the hands in back of the back, palms up,
arms straight
On inhale, arch the upper, the middle, then the lower back, allowing the hips to shift
forward
Keeping the back and legs straight, exhale forward, when you feel a pull behind the
knees let them bend slightly, and allow the back to drape from the upper to the lower
Keeping the knees slightly bent, inhale and straighten the back until youre at half
flexion with trunk parallel to the ground or higher, exhale and stay in this position, and
inhale and stay
On the next exhale, let the back round from the lower, to the middle, to the upper back
Keeping the knees slightly bent, inhale and straighten the back coming away from the
thighs all the way up, then straighten the legs, let the hips shift forward, arching the
back, exhale and let the hips shift back, arms to the side in Samasthiti
Next version, repeat with the left arm behind the back, right arm overhead
Next version, repeat with the right arm behind the back, left arm overhead
Next version, repeat with both arms overhead
CLICK TO WATCH THE VIDEO [4 Ardha Uttanasana]

COUNTERPOSE
Utkatasana, Cakravakasana, Urdhva Prasrita Padasana or Vajrasana.
BREATHING
Helps develop the respiratory muscles in the back
USES FOR THE POSTURE
Often used as a preparation for Salabhasana, Ustrasana, Dhanurasana, Urdhva
Dhanurasana, Dandasana, Adho Mukha Svanasana, but can also be the crown of
practice

5. PARSVA UTTANASANA - INTENSE STRETCH TO THE SIDE - [click to index]

CHARACTERISTICS OF THE POSTURE
Standing posture, close to a walking posture
Asymmetrical posture, one leg is forward
Rotation of the back foot creates an asymmetry in the hips
Involves forward bending, slight rotation and slight side bending at the waist
It is a balance pose
HOW TO TAKE THE POSTURE
From Samasthiti, place feet 3 inches apart, place the hands behind the back, palms
up, arms straight
Push into your right heel and toe out less than 30 degrees, take a good step forward
with left leg without stepping to the center, hips should face forward
On inhale, arch the back
On exhale, push into the back heel, bend forward keeping the back straight and the
legs straight until you feel a pull in the back of the knee, then let the knee bend and
the back drape from the lower to the upper
Pushing into the back heel, inhale, straightening the back, coming away from the thigh
all the way up, then straighten the left leg, and release the arms to the side
Next version, repeat with the left leg forward, left hand behind the back, and right arm
overhead
Next version, repeat with left leg forward, and both arms overhead
Next three versions, repeat the above cycle with the right leg forward
Classically, both legs stay straight and face touches knee at end of exhale
CLICK TO WATCH THE VIDEO [5 Parsva Uttanasana]

EFFECT
Prepares for postures that require the same movements of the hip, i.e. sitting postures
Stretches and strengthens the legs
Stretches the whole back and the neck
Compresses the abdomen and the rib cage
BREATHING:
Exhale is lengthened
Retention after exhale comes naturally
Ratios 6-8 seconds on exhale hold 4 seconds after exhale, staying in the posture
Avoid staying in posture as it can push imbalance into the hips
COUNTERPOSE

 Utkatasana, Dvi Pada Pitham, Cakravakasana, Apanasana

HOW TO MODIFY THE POSTURE TO ACCOMMODATE YOUR NEEDS
Stiffness in neck and shoulders; arms to the back
BENEFITS OF POSTURE
Posture is good for runners. It is a good leg stretcher. However, if tight Achilles
tendons, use a stool
WHO SHOULD AVOID THE POSTURE
People with lower or neck pain
People with problems in the tendons and ligaments of the knee, especially the inside
of the knee, unstable knees
People with vertigo, headaches, migraines, fragility of the retina

6. PRASRITA PADA UTTANASANA - INTENSE STRETCH WITH FEET SPREAD [click to index]
CHARACTERISTICS OF THE POSTURE
Standing posture
Deep forward bend
HOW TO TAKE THE POSTURE
From samasthiti, step left foot out as wide as possible and still be able to step foot
back without losing balance, feet are parallel, hands behind thighs, palms down
behind thighs
On inhale arch the back letting the hips shift forward and the hands slide down the
backs of the legs
On exhale, bend forward, letting the hips shift back, when you feel a pull behind the
knees let them bend slightly, and let the back drape down from the lower to the upper
until the hands are around the ankles
Come up on inhale, letting the hands slide behind the legs, straighten the back all the
way up, then straighten the legs, coming all the way up, shift the hips back to center
Exhale, lower the chin, shift the hips back to center and step the feet back together in
Samasthiti
CLICK TO WATCH THE VIDEO [6 Prasrita Pada Uttanasana]

EFFECTS OF POSTURE
Combines the effect of forward bends with inverted posture
Increases circulation in the pelvic and genital area
PREPARATION FOR POSTURE
Prepare for the posture by doing dynamically first or by Parsva Uttanasana, Utthita
Trikonasana with twist or with lateral bend, with a stay half way down
Uttanasana and Supta Parsva Padangusthasana to stretch the abductor muscles
COUNTERPOSES
Samasthiti, Utkatasana, then Cakravakasana or Urdva Prasrita Padasana, Dwi Pada
Pitham
BREATHING
Posture develops posterior thoracic breathing
USES OF POSTURE
Works on the hip joint
Preparation for classical inverted posture

7. UTTHITA PARSVA KONASANA a-b - STANDING LATERAL STRETCH TO THE

SIDE - [click to index]
CHARACTERISTICS AND EFFECTS
Standing asymmetrical posture with trunk in lateral stretch, the foot and knee on the
side of the bend is at a ninety degree angle working the hip joint and legs building
strength and flexibility
The back hip and leg stay in a forward direction stretching the front of the pelvis
HOW TO TAKE THE POSTURE - Utthita Parsva Konasana (a)
From Samasthiti, place the left hand on the left hip, exhale pushing your hips to the
right as you turn your head to the right
On inhale, raise the right arm overhead lifting the rib cage
Exhale, lower the arm, palm down, shifting hips back to center as the head turn back
to center, lower the arm to Samasthiti and repeat on the other side
This is used to prepare for the more intense Utthita Parsva Konasana (b)
CLICK TO WATCH THE VIDEO [7 Utthita Parsva Konasana(a)]

HOW TO TAKE THE POSTURE - Utthita Parsva Konasana (b)

From Samasthiti, take a large step with the left leg, then turn the left foot 90 degrees,
turn the hips forward, slightly bend the left knee, and rotate the thigh outward
Inhale the arms up from the sides, palm down, rotate the head to the left,
Exhale, push into the right foot, bend the left knee, and go down laterally and you look
at the hand in front of the left knee
Inhale, rotating the head and look up at the right hand overhead, as you lift the arm
forward, palm down
Take a breath, then exhale, rotating the head to look down, as you straighten the arms
across from each other
Inhale, push into the left heel, come up laterally as you straighten the left leg and turn
the head back to center
Turn the left foot in, exhale and lower the arms
Now repeat on the other side
CLICK TO WATCH THE VIDEO [7 Utthita Parsva Konasana(b)]

PREPARATION FOR ASANA

Tadasana, with side bend
Parsva Uttanasana, Ardha Uttanasana

 Ardha Utkatasana, Prasrita Pada Uttanasana

COUNTERPOSE
Gentle flexion for trunk and legs
Utkatasana, Apanasana, Urdhva Prasrita Padasana, Vajrasana, Cakravakasana or
Uttanasana, all dynamically with breath and movement coordinated or Savasana with
knees bent
BREATHING
Because of lateral stretch, breath is asymmetrical
USES OF THIS POSTURE
Preparation for side bends, twists and seated postures
Serves as a test of sufficient strength and flexibility

8. UTTHITA TRIKONASANA a-b-c-d - STANDING TRIANGLE POSE - [click to index]

CHARACTERISTICS AND EFFECTS
Standing posture, lateral bending, trunk is horizontal, requires tremendous flexibility,
forward bend with a twist
Primary effect lateral stretching of the torso and pelvis
USE OF THE POSTURE
Used to prepare for side bends, twists and seated postures because of work on hips
HOW TO TAKE THE POSTURE - Utthita Trikonasana Parsva Lateral (a)
From Samasthiti spread the feet slightly, inhaling raise the arms to shoulder level,
palms
Keeping the hips restrained, twist to the left from the waist, the ribs, the shoulder
girdle, then the head
Inhale back to the center, and lower the arms to the sides in Samasthiti
Repeat on the other side
CLICK TO WATCH THE VIDEO [8 UtthitaTrikonasana(a)]

HOW TO TAKE THE POSTURE - Utthita Trikonasana Parsva (b)

From Samasthiti, take a broad step with the left leg, turn the left leg 90 degrees, turn
the hips forward, slightly bend the left knee and turn the left thigh outward
Inhale the arms up parallel to the ground
Rotate the head to the left, shift the hips to the right, exhale and go down laterally
putting the hand on the left shin as you look at it
Inhale, straighten the leg, and look up as you bring the right arm overhead, palm
down, stay and take a breath
Exhale, slightly bend the left leg, rotate the head to look down, and bring the right arm
straight across from the left, push into the left heel and come up laterally, straighten
the left leg, turn the left foot in, and lower the arms to the sides
Repeat on the other side, and inhaling, step the feet back together into Samasthiti
CLICK TO WATCH THE VIDEO [8 Utthita Trikonasana(b)]

HOW TO TAKE THE POSTURE - Utthita Trikonasana Parivrtti Center Twist (c)
From Samasthiti, take a broad step with the left leg, put the left hand behind the back,
palm up

 Inhale the right arm in front of you, and overhead, arch the back slightly letting the hips
shift forward
Exhale forward, when you feel a pull behind the knees let them bend slightly and let
the back drape rounding from the lower to the upper
Inhaling, straighten the upper, the middle, then lower back until the torso is parallel to
the ground
Slightly bend the left knees, exhale, twist from the waist, the ribs, the shoulder girdle,
then the head
Staying in this position, inhale and let the head unravel to look down at the right hand
Exhale, and twist again from the waist, the ribs, the shoulder, then the head and push
into the heel of the right hand, stay and take a breath
Inhale, unraveling the head and the torso, then lift the arm, coming all the way up
Exhale, lower the right arm, and release the left
Repeat on the other side, then step the left leg back to Samasthiti
CLICK TO WATCH THE VIDEO [8 Utthita Trikonasana(c)]

HOW TO TAKE THE POSTURE - Utthita Trikonasana Parsva (d)

From Samasthiti, take a broad step with the left leg
Inhale the arms up parallel to the ground, palms down
Exhale with the back straight halfway forward, then twist to the left looking at the hand
as you place it by the left foot
Inhale, straighten the arms and look up, stay and take a breath
Inhale, twist to come up halfway, then all the way
Exhale, lower the arms
Repeat on the other side
CLICK TO WATCH THE VIDEO [8 Utthita Trikonasana(d)]

WHO SHOULD AVOID

People with knee problems and/or hip problems, lumbar pain, lower back pain, sciatic
pain, upper back pain, neck pain
Utthita Parsva Konasana is the safer posture
COUNTERPOSE
Gentle dynamic Utkatasana, Apanasana, Urdhva Prasrita Padasana, Vajrasana,
Cakravakasana or Uttanasana and Savasana
Parivrtti Utthita Trikonasana, stretches and strengthens the muscles of spine, shoulder
and pelvis

BREATHING
Abdominal contraction on exhale

9. UTKATASANA - SQUAT POSE - [click to index]

CHARACTERISTICS
Standing posture, symmetrical, flexion of legs
Upper back straight, lower back or slightly rounded
Forward bend requires strength in back and legs and flexibility of the ankles, knees
and hips
EFFECTS
Strengthens the body and makes supple
Develops the muscles of thighs
HOW TO TAKE POSTURE
From Samasthiti, inhale the arms in front of you and overhead, lengthening the torso
Keeping the back arched, let the hips shift back as you exhale keeping the weight in
the heels, let the buttocks go all the way the heels as the back rounds and the hands
go all the way to the ground
Inhale, lift the arms, shoot the buttocks back toward the heels, coming all the way up
while the hips shift forward
Exhale, lower the arms
Again from Samasthiti, lift the arms, lengthening the torso, the hips shift forward
Exhale, letting the hips shift back, let the buttocks go toward the heels, and round the
back from the lower to the upper, and place the hands on the ground
Inhale, lift the arms overhead, come up halfway, then let the buttocks come down an
inch, and stay for a breath
Exhale, let the buttocks go toward the heels, round the back and let the hands go to
the ground
Inhale, lift the head, lift the arms, shoot the buttocks back, coming all the way up, arch
the back, hips shifting back to center
Exhale and lower the arms to Samasthiti
CLICK TO WATCH THE VIDEO [9 Utkatasana]

PREPARATION
Uttanasana, Parsva Uttanasana, Cakravakasana and Vajrasana
COUNTERPOSE
Combination of Apanasana and Urdhva Prasrita Padasana done dynamically to relax
the ankles, knees, and thighs
BREATHING
The posture helps to empty the lungs completely

10. ARDHA UTKATASANA - HALF SQUAT - [click to index]

CHARACTERISTICS
Standing posture, feet together, legs flexed halfway, knees together, back as straight
as possible
Develops muscles of the thighs and knees
HOW TO TAKE THE POSTURE
From Samasthiti, inhale the arms in front of you and overhead, lengthening the torso,
allowing the hips to shift forward slightly
Keeping the back arched, let the hips shift back as you exhale keeping the weight in
the heels, lower the arms parallel to the ground, while bending the knees, stay for one
breath
Inhale, lift the arms overhead, shift the hips forward
Exhale, lower the arms, shift the hips to center into Samasthiti
CLICK TO WATCH THE VIDEO [10 Ardha Utkatasana]

ADAPTATION
A block under the heel is often used by Westerners
PREPARATION
Virabhadrasana, Dvi Pada Pitham
COUNTERPOSE
Savasana, Apanasana, Uttanasana done gently, and Urdhva Prasrita Padasana
BREATHING
Done on exhale
USE OF POSTURE
Strengthening of the legs
Strengthening and stimulation of the whole body
COUNTER INDICATION
If pose creates lasting pain in the knee

11. VIRABHADRASANA - HERO POSE - [click to index]

CHARACTERISTICS
Standing posture, asymmetrical, back bend, mostly for upper back, like Salabhasana
HOW TO TAKE THE POSTURE
From Samasthiti, spread the feet to 3 to 4 inches apart, push into the right heel toeing
out less than 30 degrees, without stepping to the center take a big step with the left
leg, make sure the hips are straight and forward
Exhale completely, push into the back heel, lean forward 2 inches, then bend the left
knee, and inhale the arms in front of you and overhead, palms down
Pushing into the left heel, exhale and straighten the left leg as you lower the arms
Push into the back heel, lean forward, bend the left knee, and inhale the arms
overhead, keeping the left knee bent, place your hands together, interlock your
fingers, and pull your palms tight bending your elbows
Inhale the hands toward the ceiling, arms toward ears
Keeping the fingers locked, push the palms up toward the ceiling
Inhale, lift the chest a little higher, keeping the left knee bent, release the fingers and
exhale the arms down to the side, palms down
Lean forward 2 inches, put the hands behind the back, interlock the fingers, open
palms, straighten the arms
Inhale, arch the back, and pull the hands away from the hips
Letting the hands go back toward the hips, release the fingers and inhale the arms
overhead, palms down
Push into the left heel, exhale straighten the leg, lower the arms, and step back into
Samasthiti
Repeat on the other side
CLICK TO WATCH THE VIDEO [11 Virabhadrasana]

EFFECTS OF THE POSTURE

Develops strength and breathing capacity, balance, straightens the back
Complete breath is arousing, makes one more alert, more awake
Strengthens thigh muscles and knee muscles
Develops thoracic lumbar rhythm
USE OF THE POSTURE
Develops self-confidence
Good for working on the upper back, use complete breath to extend the spine
To strengthen legs and knee, for Ardha Utkatasana
COUNTERPOSE

 Modified Uttanasana
Urdva Prasrita Padasana
BREATHING
Use complete breath

12. CATURANGA DANDASANA a-b - STICK POSE WITH FOUR SUPPORTS - [click
to index]
CHARACTERISTICS AND EFFECT
Prone posture, feet together, legs straight, the legs and torso held parallel to the
ground on the hands and balls of the feet
Requires strength in abdominals, low back, legs and shoulders
HOW TO TAKE THE POSTURE - Caturanga Dandasana (a)
Starting from Urdhva Mukha Samasthiti, place your hands by your lower ribs, palms
down, fingers forward, take a deep inhale and exhale the body to an inch off the
ground keeping the body straight
Inhale the body back to the ground, exhale the body again off the ground, take a
breath, then inhale the body back to the ground
Place the hands to the side, palms down into Urdhva Mukha Samasthiti
CLICK TO WATCH THE VIDEO [12 Cataranga Dandasana(a)]

HOW TO TAKE THE POSTURE - Caturanga Dandasana (b)

Starting from Adho Mukha Svanasana, step the feet back 2 inches, straighten the
body out to a high pushup, keeping the body straight, exhale down until the body is an
inch off the ground, take a breath
Exhale and straighten the arms to a high pushup, walk the feet in a couple of inches,
and return to Adho Mukha Svanasana, downward facing dog
CLICK TO WATCH THE VIDEO [12 Cataranga Dandasana(b)]

USE OF THE POSTURE

To link Adho Mukha Svanasana and Urdva Mukha Svanasana

13. ADHO MUKHA SVANASANA a-b - DOWNWARD FACING DOG - [click to index]
CHARACTERISTICS
Standing posture, feet and hands supporting the weight, trunk in inverted, and held at
ninety degrees to legs, hips in a half-flexion, fixed-frame, extension posture
HOW TO TAKE THE POSTURE - Adho Mukha Svanasana, Puppy Dog (a)
From Vajrasana, come forward, stretching your arms out, placing your hands on the
ground and resting your forehead on the ground, your buttocks should be slightly
behind your knees, your upper back should be flat, and your lower back should be
slightly rounded or flat
After taking a few breaths, let your buttocks go toward your heels as your chest goes
toward your thighs, move hands toward knees
Inhale, sit up into Vajrasana
CLICK TO WATCH THE VIDEO [13 Adho Mukha Svanasana(a)]
#
HOW TO TAKE THE POSTURE - Adho Mukha Svanasana (b)
Starting in Cakravakasana, tuck your toes, push into your palms, push your buttocks
into the air keeping the knees slightly bent
Keeping the back straight, slightly straighten the legs, pushing into the palms take a
couple of breaths
Inhale, bend the knees, letting the chest come forward, and drop the tops of the feet to
the ground
Exhale, let the hips shift back, and the back round, place the hands by the knees,
palms, inhale, straighten the back and come up into Vajrasana
CLICK TO WATCH THE VIDEO [13 Adho Mukha Svanasana(b)]

EFFECTS
Strengthening of the arms, opens the rib cage, making for better breathing
Stretches back of legs, calves and the lumber area
Has quality of forward and back bending
Hands and feet further apart heel off the ground, works the back more
Palms and feet closer together heels down works on legs
Most people will not put their head on the ground, distance between hands and feet
vary, unlock the knees to work on upper back, keeping head in line with spine instead
of chin lock works upper back more
CLASSIC POSTURE

 In Adho Mukha Svanasana, the feet are together, heels touching the ground, and most
of the weight is on the feet, the knees are in extension, the arms are straight and in
line with the back, the chin is in jalandhara bandha and the top of the head touches
the ground (crown of head on the ground)
COUNTERPOSE
Dvi Pada Pitham or Vajrasana or Urdva Prasrita Padasana or Savasana
BREATHING
Taken on the exhale
USE OF POSTURE
Used toward end of standing postures
As transition between standing and lying postures
As transition between standing and inverted postures
As preparation for inverted postures
To jump into other postures
WHO SHOULD BE CAREFUL
Those with stiff shoulders, hypertension, heart conditions, migraines, ears ringing
(tinnitus), neck pain, wrist problems, lower back and shoulder pain

14. URDHVA MUKHA SVANASANA - UPWARD FACING DOG - [click to index]

CHARACTERISTICS
Feet and hands support the weight, upper back and neck are extended
Loosens the back
HOW TO TAKE THE POSTURE
From Adho Mukha Samasthiti, relax the legs putting the tops of the feet on the ground,
remaining passive from the waist down place the hands by the lower ribs, fingers
forward
Inhale, pull into the palms and into Bhujangasana, then exhale straightening the arms
into Urdhva Mukha Svanasana
Stay and inhale, lifting the chest forward
Exhale and lower the torso to the ground, place the hand to side, palms down, tuck
the toes and lift the knees of the ground
Classic breathing is to go into posture on inhale
However, can be done on an exhale, if weak or certain problems or when learning the
posture
CLICK TO WATCH THE VIDEO [14 Urdhva Mukha Svanasana]

EFFECTS
Strengthens the arms, opens the rib cage, makes for better breathing
Stretches back of legs, calves and the lumber area
Uses the muscles of the back, the arms and shoulders to arch back

SUPINE POSTURES
15. URDVA MUKHA SAMASTHITI - UPWARD FACED STABLE POSE - [click to
index]
CHARACTERISTICS
Supine posture asana with legs extended
It serves to mobilize the body before going into or out of a supine posture
Same as Standing Samasthiti, but the plane is changed
It is different from Savasana in the sense that it is an active posture
HOW TO TAKE THE POSTURE
Sitting in Vajrasana, move from a sitting position into supine by shifting the weight to
the right side extending the legs out with the legs bent, put the hands behind the hips,
drop back on one elbow, then the other, then spread the elbows in increments to let
the lower, the middle, then the upper back go to the ground, then stretch one leg out,
then the other, palms are down, eyes closed, with attention in the feet pointing
vertically toward the ceiling
People with exaggerated lumbar do bent knee variation
CLICK TO WATCH THE VIDEO [15 Urdva Mukha Samasthiti]

USE OF POSTURE
All supine postures start and end with it
Serves as a transition between supine postures
BREATHING
After supine asana, take one or two deep breaths before the next posture or relaxing in
Savasana
Is used in Pranayama when you cant do a seated posture
Lying on back tends to lengthen the breath
COUNTER INDICATIONS
For persons who suffer from an exaggerated lumbar lordosis (overarched lower back),
they can have their knees bent and feet away from buttocks
People with kyphosis (rounding of the thoracic spine) should use a cushion under the
head to keep the chin from tilting up

16. SAVASANA - RELAXATION POSE OR CORPSE - [click to index]

CHARACTERISTICS
Supine posture where the feet are apart, at least a foot
Arm to the side palms up, eyes closed, and head in comfortable position
Brings heart beat back to a normal rhythm
HOW TO TAKE THE POSTURE
From Urdva Mukha Samasthiti completely relax, turn the palms up, lie down on the
back with legs apart and feet relaxed, arms are close to sides, palms up, letting the
feet drop to the side, relax the ankles, eyes closed with the head in a comfortable
position
If the chin tends to go back, bring it down, if necessary, place something under their
head
The importance is to have the proper spinal alignment while keeping the muscles as
relaxed as possible
Stay and breathe naturally
CLICK TO WATCH THE VIDEO [16 Savasana]

EFFECTS
For rest, relaxation, and observation between postures
Rest long enough for breath to be normal
Scan the body and observe the effects, tensions of the body
Used as a transition between asanas and pranayama
Used for progressive relaxation and guided imagery, gradually lengthening the exhale
COUNTER INDICATIONS
People with low back discomfort can bend the knees with feet away from buttocks

17. APANASANA - LOWER ABDOMEN POSE - [click to index]

CHARACTERISTICS OF THE POSTURE
Supine posture where the legs are completely folded over the abdomen
HOW TO TAKE THE POSTURE
From Urdhva Mukha Samasthiti place your heels comfortably by your buttocks, then
exhale your thighs toward your knees putting your hands on top of your knees with the
palms passive and feet relaxed
Inhale, straighten your arms as the thighs go away from the chest with feet relaxed
Exhale, naval sinking as the thighs come toward the chest keeping the entire back on
the ground
Inhale, straighten the arms, feel the naval rise
Exhale, feel the naval sink as the thighs go toward the chest
Inhale, straighten the arms, release the legs one at a time
Push one heel into the ground, extend the leg, then the other leg back into Urdhva
Mukha Samasthiti
CLICK TO WATCH THE VIDEO [17 Apanasana]

USES OF POSTURE
Used mostly as a counterpose after prone postures, spinal twist and lateral flexion
Can be used as a preparation for forward bends
Can be used for working on the breath
Used to let joints realign themselves
Lets heart and lungs rest
Helps lengthen the exhale
COUNTER POSE
Apanasana doesnt usually require a counter pose. Apanasana is usually used as a
counter pose for supine postures, such as Dvi Pada Pitham and for all variations of
Jathara Parivrtti
VARIATIONS OF APANASANA
Eka Pada Apanasana, Ardha Padma Apanasana, Tiryang Mukha Eka Pada
Apanasana, and Ardha Baddha Konapanasana, and Urdhva Prasrita Eka Padasana
COUNTER INDICATIONS
don't use if you have sciatic pain

18. URDHVA PRASRITA PADASANA - LEGS EXTENDED UPWARD POSE - [click to

index]
CHARACTERISTICS
Supine posture, the legs are together, extended and perpendicular to the ground, the
chin is down a little, arms along the side with the palms down, the feet are relaxed, the
eyes closed
Soothing and energizing
HOW TO TAKE POSTURE
From Urdhva Mukha Samasthiti, place your feet comfortably by your buttocks
Exhale the left thigh toward the chest
Inhale the arm overhead as you lift the left leg toward the ceiling
Exhale, lower the leg, thigh toward the chest, as you lower the arms
Inhale the foot on the ground
Exhale the right thigh toward the chest
Inhale the arm overhead as you lift the right leg toward the ceiling
Exhale, lower the leg, thigh toward the chest, as you lower the arms
Inhale the foot to the ground
Exhale both thighs toward the chest
Inhale the arms overhead as you lift both legs toward the ceiling
Exhale, lower the legs, thighs toward the chest, as you lower the arms
Inhale the arms overhead as you lift the legs toward the ceiling
Exhale the hands to the tops of the knees
Inhale the arms overhead
Exhale, stay in this position and tighten the abdominal area
Keep the naval tight and inhale into the chest
Exhale the hands to the tops of the knees, stay for a breath
Exhale the heels toward the buttocks, then the thighs toward the chest keeping the
back flat on the ground
Inhale, straighten the arms as the thighs go away from the chest, release one leg,
then the other, straighten legs one at a time into Urdhva Mukha Samasthiti
CLICK TO WATCH THE VIDEO [18 Urdhva Prasrita Padasana]

EFFECT OF THE POSTURE

To strengthen the abdominal muscles and lower back
To lengthen the spine and all the muscles of the back of the body to prepare for
seated Paschimattanasana postures
Used as a transition between the standing postures and all the other postures, (supine
abdominal twists, prone, inverted. etc.)
Combined with Apanasana used as counterpose to Virabhadrasana

COUNTERPOSE
The best counterpose is a dynamic variation of Apanasana
After staying in the posture, do Dvi Pada Pitham dynamically
BREATHING
Certain variations of this posture can allow a person to become more aware of the
expansion of the ribcage on inhale and of the contraction of the abdomen on the
exhale
USE OF POSTURE
The regular and dynamic practice of both the posture and the half-posture will bring
many benefits such as a strengthening of the abdominal muscles the lower back,
lengthening of the spine and expansion of the rib cage
COUNTER INDICTIONS
If the back arches as one starts to raise both legs, it means that the abdominals are
too weak and the posture should not be practiced this way until the abdominals are
strengthened

19. JATHARA PARIVRTTI a-b-c-d - TWISTING ABDOMEN POSE - [click to index]

CHARACTERISTICS
Jathara Parivrtti is a supine posture where the lower part of the body moves to create a
spinal twist while shoulder girdle remains in place. Jathara Parivrtti refers to four supine
postures
HOW TO TAKE THE POSTURE - Jathara Parivritti (a)
From Urdhva Mukha Samasthiti, inhale the arms to shoulder level, walk the feet to the
left in very small increments until you feel a stretch in the right hip, do not go beyond
the point where the pelvis can remain flat on the ground
Inhale move the left arm down as you move the right overhead bending the right
elbow, stay and breathe, your hips should be resting on the ground without any
twisting at the waist
Inhale, straighten the arms and torso, walk the legs back to center
Repeat on the other side, lower the arms to side into Urdhva Mukha Samasthiti
CLICK TO WATCH THE VIDEO [19 Jathara Parivrtti(a)]

HOW TO TAKE THE POSTURE - Jathara Parivritti (b)

From Urdhva Mukha Samasthiti place the feet comfortably by the buttocks, legs and
feet together, lift the arms to shoulder level, palms up
Inhale deeply, then exhale letting the legs go to the left, stacking the feet one on top of
the other, stopping before the opposite shoulder comes off the ground
Inhale the legs back to the center
Repeat on the other side, then straighten the legs into Urdhva Mukha Samasthiti
CLICK TO WATCH THE VIDEO [19 Jathara Parivrtti(b)]

HOW TO TAKE THE POSTURE - Jathara Parivritti (c)

From Urdhva Mukha Samasthiti place the feet comfortably by the buttocks, legs and
feet together, lift the arms to shoulder level, palms up
Lift the hips shifting them to the right then move the feet in line with the hips then
exhale the thighs to the chest
Inhale, stay
Exhale and twist to the left side with the thighs as close to the chest as possible
Inhale your feet toward the left hand bending the bottom leg to keep the feet even

 Exhale, fold the legs, bring the thighs to the chest and twist back to the center, place
your feet on the ground, move hips to the center, then feet to the center
Repeat on the other side, then straighten the legs into Urdhva Mukha Samasthiti
CLICK TO WATCH THE VIDEO [19 Jathara Parivrtti(c)]

HOW TO TAKE THE POSTURE - Jathara Parivritti (d)

From Urdhva Mukha Samasthiti place the feet comfortably by the buttocks, legs and
feet together, lift the arms to shoulder level, palms up
Lift the hips shifting them to the right then move the feet in line with the hips, exhale
the right thigh toward the chest, then extend the left leg to the ground
Take a deep inhale, then exhale twisting to the left keeping the right thigh as close to
the chest as possible
Inhale back to the center, then exhale back to the left, inhale the right foot toward the
left hand keeping the 4 inches off the ground
Exhale, fold the leg, inhale, foot toward hand
Inhale, keeping the leg straight, lift the right leg toward the ceiling, then roll off of the
left hip, put the right foot on the ground, bend the left leg aligning the feet, shift the
hips toward center, then the feet toward center
Repeat on the other side, then straighten the legs into Urdhva Mukha Samasthiti
CLICK TO WATCH THE VIDEO [19 Jathara Parivrtti(d)]

PREPARATION
Utthita Trikonasana, Parsva and Parivritti and using simplified variations of supine
postures
COUNTERPOSE
Apanasana
BREATHING
Always taken on exhale
Use complete breath, emphasizing the exhale and holding a few seconds after exhale

20. DVI PADA PITHAM - TWO LEGGED TABLE POSE - [click to index]
CHARACTERISTICS
Weight on back of head, neck, shoulder, arms and the feet, classified as a supine
asana, but has characteristics of inverted postures
Abdomen higher than head
The shoulder, hips and knees are in straight line in the beginning
Supine fixed-frame back bend
Eventually the hips raise higher with chin tucked
HOW TO TAKE THE POSTURE
From Urdhva Mukha Samasthiti place the feet comfortably by the buttocks, feet
slightly apart, palms down to the side
Inhale, push into the feet partially lifting the hips off the ground, then lift then all the
way up
Exhale let the back unravel from the upper to the lower
Pushing into the feet, inhale, lift the hips all the way up
Exhale, lower the hips 1 inch, then interlock the fingers behind the back, open the
palms, straighten the arms, gently roll one shoulder under, then the other, then push
into the feet lifting the hips all the way up, and stay for a breath
Exhale, release the hands, put the palm down on the ground and unravel the back
from the upper to the lower, straighten the legs one at a time back into Urdhva Mukha
Samasthiti
CLICK TO WATCH THE VIDEO [20 Dvi Pada Pitham]

PREPARATION
Usually does not require preparation as its used to prepare for other postures
COUNTERPOSE
Savasana, Apanasana, combination of Prasrita Padasana and Apanasana with arm
movements, Cakravakasana, and for neck, gently take Bhujangasana
BREATHING
Used for exploring the breath, allows diaphragm to move freely on inhale and exhale.
Used to become acquainted with Uddiyana bandha (drawing in the organs)
Use complete breath, abdomen must not bloat
Use to prepare for Sarvangasana
USE OF THE POSTURE
Dvi Pada Pitham brings the benefits of inverted postures

 Can be felt in the abdomen, in the circulation, in the position and functioning of the
organs, in the muscles and joints, and in the muscles of respiration
Used to prepare for Bhujangasana and Viparita Karani

PRONE POSTURES
21. ADHO MUKHA SAMASTHITI - DOWNWARD FACED STABLE POSE - [click to
index]
CHARACTERISTICS
Prone posture with similarities with standing and supine Samasthiti
This is the starting posture of prone postures
HOW TO TAKE THE POSTURE
Lay on the ground, face down, palm down, chin tucked with the forehead on the
ground, tuck your toes, take a deep inhale, then exhale straightening the legs keeping
the toes on the ground
Inhale, lift the torso off the ground keeping the palms on the ground
Exhale, forehead on the ground
CLICK TO WATCH THE VIDEO [21 Adho Mukha Samasthiti]

USE OF POSTURE
As transition between relaxed postures on abdomen and prone backbends like
Bhujangasana Salabhasana, and Dhanurasana
It serves to mobilize all the muscles of the back of the body before going into these
extension postures

22. BHUJANGASANA a-b - COBRA POSE - [click to index]

CHARACTERISTICS
Prone posture where abdomen and thighs touch the ground and the head and upper
chest are up
The main focus is the back, which is mobilized, extended and strengthened
These prone postures aim mostly at preserving or increasing the tone of the muscles
of the back of the body, helping to maintain good posture and fight the natural
tendency to bend over with age
HOW TO TAKE THE POSTURE - Bhujangasana, Baby Cobra (a)
From Adho Mukha Samasthiti place the tops of the feet on the ground, rotate the
palms up, rotate the head to the right side keeping the chin level, completely relax
taking 5 breaths, keeping the chin level rotate the head back to the center then to the
left keeping the chin level, take five more breaths remaining completely passive from
the waist down, then rotate the head back to center
Put the hands on top of each other under the forehead and where your thumbs touch
a small air hole for your nostrils, take five breaths
Gently lift your head and pull your hands toward the opposite elbows, pull your elbows
back in small increments until they are under your shoulders, open your hands putting
them parallel to each other on the ground, push the legs together and remaining
passive from the waist down, inhale and pull from the elbows to the palms, lifting the
torso, retract the head, exhale and come down enough to release tension from the
back, and inch or two
Inhale, pull from the elbows to the palms, feel the hips push into the floor, then lift the
torso, retract the head, and bend the left leg, exhale, let the leg come down, and drop
the head about an inch
Inhale, pull from the elbows to the palms, feel the hips push into the floor, then lift the
torso, retract the head, and bend the right leg, exhale, let the leg come down
Inhale pull from the elbows to the palms, lift the torso, retract the head, and bend both
legs, remain in this position and roll the feet in small circles, let the feet go down, let
the elbows go back about 3 to 4 inches, pivoting from the elbows, put the head on the
ground, put your hands to the side palms down, tuck the chin, tuck the toes, exhale, lift
the knees off the ground
Inhale lift the torso, then lay the forehead on the ground returning to Adho Mukha
Samasthiti
CLICK TO WATCH THE VIDEO [22 Bhujangasana(a)]

HOW TO TAKE THE POSTURE - Bhujangasana (b)

 From Adho Mukha Samasthiti place the tops of the feet on the ground, rotate the
palms up, then put the palms by the head, palms down, elbows close by the torso,
remaining passive from the waist down, inhale, pull from the elbows into the palms, lift
the torso and retract the head, exhale, stay
Inhale, pull from the elbows to the palms and lift a little higher, exhale the torso to the
ground
Inhale, pull from the elbows to the palms, lift the torso and retract the head, exhale,
stay, inhale, pull, lift a little higher bending the right leg, exhale, lower the leg, then
lower the torso
Inhale, pull from the elbows to the palms, lift the torso and retract the head, exhale,
stay, inhale, pull, lift a little higher bending the left leg, exhale, lower the leg, then lower
the torso
Inhale, pull from the elbows to the palms, lift the torso and retract the head, exhale,
stay, inhale, pull, lift a little higher bending both legs, exhale, lower the legs, then lower
the torso
Change the hand placement placing them by the lower ribs, palms down, fingers
forward
Inhale, pull into the palms, feel the hips push into the floor, lift the torso, retract the
head, exhale, stay, inhale, pull the elbows toward each lifting higher, exhale, lower the
torso
Inhale, pull into the palms, feel the hips push into the floor, lift the torso, retract the
head, exhale, stay, inhale, pull the elbows toward each other lifting higher, bend the
right leg, exhale, lower the leg, then lower the torso
Inhale, pull into the palms, feel the hips push into the floor, lift the torso, retract the
head, exhale, stay, inhale, pull the elbows toward each other lifting higher, bend the
left leg, exhale, lower the leg, then lower the torso
Inhale, pull, lift the torso, feel the hips push in, retract the head, exhale, stay, inhale,
pull the elbows toward each other lifting higher, bend both legs, exhale, lower the legs,
then lower the torso
Inhale, pull into the palms, exhale, lift the palms off the ground an inch, pull the elbows
toward each other, place the hands back on the ground by the lower ribs, inhale,
straighten the arms as you inhale, lift the torso, lift the hips, walk the knees
underneath the hips
Once the tension is out of the back, let the hips shift back two inches, let the elbows
drop to the ground, stop halfway, on the next exhale go of the way down, on the
next breath go all the way back, put the hands by the knees, palms down, inhale, sit
up into Vajrasana
CLICK TO WATCH THE VIDEO [22 Bhujangasana(b)]

BREATHING
The classic breathing pattern is to go up into the posture on an inhalation

 In certain cases of obesity, heart problems, weak lumbar area, or weak abdominal
wall, the posture will be taken on a exhale
USE OF POSTURE
Bhujangasana is often used as a counterpose for the inverted postures that stretch the
neck or upper back

23. CAKRAVAKASANA a-b - RUDDY GOOSE POSE - [click to index]

CHARACTERISTICS
Modified it is often used as counterpose for back bending and extensions, the back is
in extension, weight is on palms, posture is often modified and combined with
Vajrasana for use as a counterpose
Prone posture, asymmetrical, of medium difficulty, provides fine and precise work on
spine
HOW TO TAKE THE POSE - Cakravakasana, Symmetrical Version (a)
Start on your hands and knees, hands under shoulders, knees under hips, knees and
feet together, tops of the feet on the ground, back slightly arched
Exhale, let the hips shift back two inches, drop the elbows to the ground, relax the
forehead to the ground, move the chest toward the thighs, buttocks toward heels
Inhale, lift the head, pull into the palms, arching the upper, the middle, then the lower
back
Exhale, let the hips shift back two inches, drop the elbows to the ground, relax the
forehead to the ground, move the chest toward the thighs, buttocks toward heels
Inhale, lift the head, pull into the palms, arching the upper, the middle, then the lower
back, hands by knees and sit up into Vajrasana
CLICK TO WATCH THE VIDEO [23 Cakravakasana(a)]

HOW TO TAKE THE POSE - Cakravakasana, Asymmetrical Version (b)

Start on your hands and knees, hands under shoulders, knees under hips, knees and
feet together, tops of the feet on the ground, back slightly arched
Inhale, without shifting to the left, extend the right leg behind you keeping the foot on
the ground
Exhale, lift the leg parallel with ground keeping the hips level, after a couple of breaths
put the knee down, once the tension is out of the back, exhale, let the hips shift back
two inches, drop the elbows to the ground, relax the forehead to the ground, move the
chest toward the thighs, buttocks toward heels
Inhale, lift the head, pull into the palms, arching the upper, the middle, then the lower
back
Inhale, without shifting to the right, extend the left leg behind you keeping the foot on
the ground
Exhale, lift the leg parallel with ground keeping the hips level, after a couple of
breaths, put the knee down, once the tension is out of the back, exhale, let the hips
shift back two inches, drop the elbows to the ground, relax the forehead to the ground,
move the chest toward the thighs, buttocks toward heels
Inhale, lift the head, pull into the palms, arching the upper, the middle, then the lower
back, hands by knees and sit up into Vajrasana

CLICK TO WATCH THE VIDEO [23 Cakravakasana(b)]

PREPARATION
Some standing postures practiced dynamically to warm up the body
COUNTERPOSE
Some gentle flexion
USE OF THE POSTURE
To strengthen the back of the body and stabilize the pelvis, this can be done by
staying in the posture for several breaths, gradually extending the numbers of breaths
MODIFICATIONS
The most useful variation is the symmetrical Cakravakasana with both knees on the
ground, it has many applications
It puts the back through its full arc of mobility from flexure to extension with very little
resistance which has a loosening effect
BREATH
It strengthens the respiratory rhythm

24. SALABHASANA a-b-c - LOCUST POSE - [click to index]

CHARACTERISTICS
Its a prone posture in which the head, upper trunk, and head are raised from the floor,
the legs are kept straight
It involves all muscles of the back of the body
Very stimulating
Half locust is easier, the weight rests on the abdomen, the trunk and head are lifted,
one arm and the opposite leg are lifted up, then repeated on the other side
HOW TO TAKE POSTURE - Salabhasana (a)
From Adho Mukha Samasthiti, relax the legs, tops of feet on the ground, stretch the
arms out in front of you, palms down
Inhale, pull into the palms and gently lift the torso off the ground with the naval
remaining on the ground
Exhale the left leg off the ground, inhale, lift the right arm keeping the shoulders level,
exhale, stay, inhale, pull into the left palm and lift a little higher, exhale all the way
down
Inhale, pull into the palms and gently lift the torso off the ground with the naval
remaining on the ground
Exhale the right leg off the ground, inhale, lift the left arm keeping the shoulders level,
exhale, stay, inhale, pull into the right palm and lift a little higher, exhale all the way
down
Place the arms to side palms down, tuck the toes, lift the legs into Adho Mukha
Samasthiti
CLICK TO WATCH THE VIDEO [24 Salabhasana(a)]

HOW TO TAKE POSTURE - Salabhasana (b)

From Adho Mukha Samasthiti, relax the legs, tops of feet on the ground, place the
hands behind the back, interlock the fingers, open the palms, straighten the arms
Inhale, lift the torso off the ground, exhale, lift the legs off the ground, inhale lift the
arms away from the hips, stay and breathe
Exhale, lower the arms to the hips, legs to ground, then torso to the ground, release
the hands, arms to the side, palms down, tuck the toes, straighten the legs into Adho
Mukha Samasthiti
CLICK TO WATCH THE VIDEO [24 Salabhasana(b)]

HOW TO TAKE POSTURE - Salabhasana (c)

 From Adho Mukha Samasthiti, relax the legs, tops of feet on the ground, stretch the
arms out in front of you, palms down
Inhale, pull into the palms and gently lift the torso off the ground with the naval
remaining on the ground, exhale, lift the legs off the ground, inhale, lift the arms, stay
and breath
Exhale all the way down, arms to the side, palms down, tuck the toes, straighten the
legs into Adho Mukha Samasthiti
CLICK TO WATCH THE VIDEO [24 Salabhasana(c)]

USE OF THE POSTURE

Used to prepare for more advanced postures.
Salabhasana is used for increasing muscle strength.
PREPARATION
Ardha Uttanasana, Parsva and Parivritti Utthita Trikonasana and Utthita Parsva
Konasana and Bhujangasana with arm movements
Practice the posture dynamically first.
Cakravakasana is a good preparation
COUNTERPOSE
Savasana, Apanasana, Vajrasana-Cakravakasana, Apanasana-Urdhva Prasrita
Padasana or gentle Paschimattanasana
BREATHING
Exhale as the legs are raised

25. DHANURASANA - BOW POSE - [click to index]

CHARACTERISTICS
Prone posture, weight on the abdomen, hands around ankles, the whole body arched
backwards
Does not involve strength as much as ability to arch backward, stretching front of the
body
Creates compression in the abdominal area
Very stimulating posture
Considered a youthful posture
HOW TO TAKE THE POSTURE - Dhanurasana
From Adho Mukha Samasthiti rotate the palms up, bend the knees toward the ceiling,
exhale completely
Inhale, lift the torso off the ground, then the knees off the ground, stretch the hands
toward the feet, exhale down keeping the knees bent
Inhale, lift the torso, then lift the knees, stretch the hands toward the feet, exhale down
Bend the legs gripping the ankles with the hands
Inhale, lift the torso, then the knees and push the feet away from the back while lifting
the back
Exhale the heels toward the buttocks, the torso goes to the ground, release the feet
dropping the legs to the ground
Counter stretch by putting the hands by the lower ribs, palms down, fingers forward,
tops of feet on the ground
Inhale, pull into the palms and into Bhujangasana, exhale, straighten the arms into
upward dog, lift the hips up, walk the knees in, drop the elbows to the ground, the
forehead to the ground, exhale halfway, then , then all the way back, chest toward
thighs, buttocks toward knees, hands by the knees and push up into Vajrasana
CLICK TO WATCH THE VIDEO [25 Dhanurasana]

PREPARATION
Uttanasana dynamically with arm movement, Urdhva Mukhasana, Virabhadrasana,
Utthita Parsva Konasana, Cakravakasana, Apanasana, Urdhva Prasrita Padasana,
Dvi Pada Pitham, variation of Bhujangasana Salabhasana, or Ardha Salabhasana
COUNTERPOSE
Urdhva Mukha Svanasana/Symmetrical Cakravakasana
It is a good idea to rest in Savasana or with knees bent and feet flat on ground, giving
time for the heart and breath to return to a resting rhythm
Apanasana, Urdhva Prasrita Padasana
Gentle Paschimattanasana, Dvi Pada Pitham

USE OF THE POSTURE

Useful for strengthening the back of the body and stretching the shoulder, hip and
knee joints as well as the whole spine
It is for young, strong and healthy people as a preparation for more acrobatic
backbends
With spine arched, shoulders pulled back, chest open, head raised, has favorable
impact on determination, self esteem and ability to act

26. USTRASANA a-b-c - CAMEL POSE - [click to index]

CHARACTERISTICS
Kneeling back bend
Uses muscles of arms, shoulders, legs, and hips to arch back, the shoulder are
dropped down, the hands are on feet, very energizing
HOW TO TAKE THE POSTURE - Ustrasana (a)
Starting in Vajrasana, come up on your knees, step out with the left leg, foot on the
ground, lean forward as you lift the arms overhead, keeping the hips low, exhale and
lower the arms to the side, continuing to keep the hips low, bend the right leg and grip
it with the right hand and then the left, straighten the arms and arch the back, stay for
a breath, release the leg, come back to vertical, step back with the left leg and back
into Vajrasana
come back up on your knees, step out with the right leg, foot on the ground, lean
forward as you lift the arms overhead, keeping the hips low, exhale and lower the
arms to the side, continuing to keep the hips low, bend the left leg and grip it with the
left hand and then the right, straighten the arms and arch the back, stay for a breath,
release the leg, come back to vertical, step back with the right leg and back into
Vajrasana
CLICK TO WATCH THE VIDEO [26 Ustrasana(a)]

HOW TO TAKE THE POSTURE - Ustrasana (b)

Starting in Vajrasana, come up on your knees, place the hands on the lower back,
fingers down
Take a deep inhale, then exhale, push the hips forward as the torso leans back, stay
and breathe
Inhale, let the hips shift back as the torso comes up, and sit back into Vajrasana
CLICK TO WATCH THE VIDEO [26 Ustrasana(b)]

HOW TO TAKE THE POSTURE - Ustrasana (c)

From Vajrasana, place hands on the soles of the feet, palms down
Inhale, push the hips up, exhale, push the hips forward, stay and breathe
Exhale, drop the hips all the down, place hands on knees in Vajrasana
CLICK TO WATCH THE VIDEO [26 Ustrasana(c)]

USES OF POSTURE
Stretches front of torso
Useful for strengthening the back of the body
PREPARATION
Uttanasana dynamically, Urdhva Mukhasana, Virabhadrasana, Cakravakasana,
Vajrasana-Urdhva Mukha Svanasana
COUNTERPOSE
Vajrasana Cakravakasana, Apanasana/Urdhva Prasrita Padasana, Dvi Pada Pitham,
gentle Paschimattanasana
COUNTER INDICATIONS
Low back pain or weak lower back

SEATED POSTURES
27. SEATED SAMASTHITI - SEATED STABLE POSE - [click to index]
CHARACTERISTICS
Floor exercise, seated, legs extended, back straight
Almost all seated postures start and end with a posture called Seated Samasthiti
HOW TO TAKE THE POSTURE - Seated Samasthiti
Sit with the legs and the back straight, chin slightly down, and arms comfortably at the
sides with a slight curve in the lumbar
CLICK TO WATCH THE VIDEO [27 Seated Samasthiti]

USES OF POSTURE
Prepares one to sit for observation, rest, pranayama, chant, reading, meditation or
prayer
The seated asanas are taught at end of sequence with eyes closed

28. DANDASANA - STICK POSE - [click to index]

CHARACTERISTICS
Seated, legs extended, arms overhead
It stimulates deep breathing, and strengthens the torso
HOW TO TAKE THE POSTURE
From the seated Samasthiti, tuck the chin slightly, and the palms at the side of your
hips, with the base of the palms in line with the hips and the elbows slightly bent
The back is arched a little and the chest is up
Place the hands on the knees and inhaling bring the arms overhead, straighten and
arch the back so it is perfectly vertical
Press the heels into the ground, with the feet together and the toes slightly pointed
Stay and breathe.
On exhale, tighten the navel and lower the arms
Inhale, lift the arms arching the back
Exhale, tighten the navel and lower the arms, and put the hands to the side in Seated
Samasthiti
Put the hands together prayer fashion in front of the chest, then interlock the finger,
exhale and push the palms toward the knees, inhale the arms in front of you and
overhead, exhale, tighten the navel and push the palms toward the ceiling, inhale, lift
the chest a little higher, exhale, lower the hands to the knees, put the hands to the
side in Seated Samasthiti
CLICK TO WATCH THE VIDEO [28 Dandasana]

PREPARATION
Ardha Uttanasana, Utthita Trikonasana Parsva, Ardha Utkatasana, Uttanasana, Adho
Mukha Svanasana, Urdva Prasrita Padasana, Dwi Pada Pitham, Salabhasana,
Janusirsasana, Navasana, gentle Paschimattanasana
COUNTERPOSE
Dvi Pada Pitham, Catuspadapitham, Apanasana, Savasana
BREATHING
Use complete breath, long deep and fine breathing
Work up to 12 breaths
COUNTER INDICATIONS
If lower back is rounded, unlock the knees, sit on a cushion, and place the feet apart
slightly

29. JANUSIRSASANA - HEAD TO KNEE POSE - [click to index]

CHARACTERISTICS
Floor exercise, asymmetrical seated forward bend
Combines action of Siddhasana and Paschimattanasana
Stretching lower back and legs, one side at a time
Distribute the work harmoniously along the back of the body
HOW TO TAKE THE POSTURE - Janusirsasana
From the Seated Samasthiti, fold the left leg keeping the hips level, place the right
hand under the right knee and grab the left toe with the left hand, sit up straight, then
put the right hand behind the back, inhale the left arm in front of you and overhead
Exhale, fold forward, when you feel the pull behind the knee let the right knee bend,
then the back drape from the lower to the upper
Inhale, straighten the back come back up to vertical, exhale, lower the arm
Inhale the both arms in front of you and overhead
Keeping the back and legs straight, exhale, fold forward, when you feel the pull behind
the knee, let the right knee bend, then the back drape from the lower to the upper
Inhale, pull into your palms and come up halfway, exhale, letting the lower, middle,
then upper back round
Inhale, straighten the back come back up to vertical, exhale, lower the arms, and
straighten the left leg out and place the hands to the sides in Seated Samasthiti
Repeat on the other side
CLICK TO WATCH THE VIDEO [29 Janusirsana]

PREPARATION
Uttanasana, Parsva Uttanasana, Adho Mukha Svanasana, Urdhva Prasrita Padasana,
Ardha Baddha Konasana, Vajrasana
Preparation will vary if person is used to sitting cross legged and/or does
Paschimattanasana on regular basis
COUNTERPOSE
Symmetrical dynamically Dwi Pada Pitham, Cakravakasana, Catuspadapitham
BREATHING
Use complete breath is used in this posture
Used for preparing for pranayama

30. VAJRASANA - DIAMOND OR THUNDERBOLT POSE - [click to index]

CHARACTERISTICS
Posture that is very firm and very stable
Dynamic variation and static variation
Kneeling, sitting posture, done after standing postures
Safe stretching of lower back, as transition to supine or prone postures
Close to Utkatasana, Ardha Utkatasana, and Apanasana
Used to stretch back gently and symmetrically, and to get rid of any misalignment of
spine
HOW TO TAKE THE POSTURE - Vajrasana
Static version, sit on your heels with your back straight, palms on the thighs close to
knee, and chin tucked slightly, heels are together, big toes are touching, and knees
are together
Dynamic version, come up on your knees, put your hands behind your back, arch your
back as your hips shift forward, keeping the back straight, exhale forward, the hips
shift back, then the back rounds from the lower, the middle, then the upper
Inhale, straight the back coming away from the thighs as the hips shift forward, exhale
sit on your heels
Come up on your knees, put the right hand behind your back, raise the left arm in front
of you and overhead, arch your back as your hips shift forward, keeping the back
straight, exhale forward, the hips shift back, then the back rounds from the lower, the
middle, then the upper
Inhale, straighten the back coming away from the thighs as the hips shift forward,
lower the left arm and switch arms
Inhale, raise the right arm in front of you and overhead, arch your back as your hips
shift forward, keeping the back straight, exhale forward, the hips shift back, then the
back rounds from the lower, the middle, then the upper
Inhale, straighten the back coming away from the thighs as the hips shift forward,
lower the right arm and sit back on your heel into Static Vajrasana
CLICK TO WATCH THE VIDEO [30 Vajrasana]

EFFECTS
When done with Cakravakasana, Adho Mukha Svanasana, Urdhva Mukha Svanasana
it energizes and warms up body
When done alone used for observation, rest, pranayama, reading, or meditation, this
posture is stable and comfortable
Helps keep back straight and front of body relaxed for good breathing, eyes are
generally closed
Emphasizes the lumbar lordosis, therefore its good for people with a rounded lower
back

PREPARATION
Usually does not require preparation
COUNTERPOSE
Savasana
BREATHING
Vajrasana is one of the postures used for the practice of pranayama
Many breathing technique can be practiced in this posture
It can create circulation problems when it is used for an extended session of
pranayama
COUNTER INDICATIONS
In cases where the knees and/or ankles are fragile.
In case of poor circulation or varicose veins, the posture should be avoided altogether

31. PASCHIMATTANASANA - BACK OF THE BODY STRETCH - [click to index]

CHARACTERISTICS
Seated posture, legs together and extended, trunk flexed forward with head resting on
the legs and hands holding feet
This posture stretches the entire back of body and compresses the abdominal area
HOW TO TAKE THE POSTURE - Paschimattanasana
From the seated Samasthiti, tuck the chin slightly, chest up, back straight
Put the left arm behind your back and inhale the right arm in front of you and overhead
Pivoting from the pelvis, exhale forward keeping the legs and the back straight, when
you feel the pull behind the knees, let them bend slightly and the back drapes
Inhale, straighten the back, going all the way up, straightening the knees, exhale lower
the right arm, release the left arm from behind the back
Put the right arm behind your back and inhale the left arm in front of you and overhead
Pivoting from the pelvis, exhale forward keeping the legs and the back straight, when
you feel the pull behind the knees, let them bend slightly and the back drapes
Inhale, straighten the back, going all the way up, straightening the knees, exhale lower
the left arm, release the right arm from behind the back
inhale both arms in front of you and overhead
Pivoting from the pelvis, exhale forward keeping the legs and the back straight, when
you feel the pull behind the knees, let them bend slightly and the back drapes
Keeping the hands on the ground, straighten up halfway, then exhale back down
Inhale, straighten the back, going all the way up, straightening the knees, exhale lower
the arms, place hands to sides in Seated Samasthiti
CLICK TO WATCH THE VIDEO 31 Paschimattanasana]

PREPARATION
Standing: Prasrita Pada Uttanasana, Uttanasana, Parsva Uttanasana.
Supine: Jathara Parivritti.
Seated: Vajrasana, Janusirsasana
Rest supine first then do posture
EFFECTS
The posture stretches the back, but also the gluteal muscles and the hamstrings
COUNTERPOSE
Purvatanasana, Catuspadapitham, Dvi Pada Pitham, Cakravakanasa, Urdhva Prasrita
Padasana, Apanasana
Rest on prone

BREATH
Paschimattanasana is a forward bend that compresses the front of the torso, the
internal organs and the ribcage, it is therefore taken on an exhale
Like most forward bends it emphasizes the exhalation process

32. CATUS PADA PITHAM - FOUR-LEGGED TABLE POSE - [click to index]

CHARACTERISTICS
Catuspadapitham is a posture where weight rests on the hands and feet with the front
of the body facing upward
The feet and knees are slightly apart, the arms are straight with the palms on the
ground and the fingers pointing forward, the hips are lifted as high as possible, and the
neck is extended without exaggeration
HOW TO TAKE THE POSTURE - Catus Pada Pitham
Start from Seated Samasthiti, bend the legs placing the feet comfortably by the
buttocks, feet slightly apart, hands are behind the hips a few inches
Inhale and lift the hips as high as you can, then lean toward you knees stretching your
shoulders, come away from the knees and exhale all the way down, stretch one leg
out, then the other, placing the hands by the sides in Seated Samasthiti
CLICK TO WATCH THE VIDEO [32 Catus Pada Pitham]

PREPARATION
Uttanasana, and Ardha Uttanasana, Urdhva Mukhasana, Dvi Pada Pitham, Urdhva
Mukha Svanasana, Dhanurasana
COUNTERPOSE
Paschimattanasana, Apanasana
BREATHING
Breathing takes place mostly in the diaphragmatic area, since the upper chest is
locked

33. NAVASANA a-b-c-d - BOAT POSE - [click to index]

CHARACTERISTICS
Seated posture where one balances on the sitting bones while all other parts of the
body are raised
Stimulating posture which strengthens the abdominal muscles and hip flexors and the
lumbar area
HOW TO TAKE THE POSTURE - Navasana (a)
Laying on your back, feet by buttocks, arms palm down to the side, exhale thighs to
the chest, inhale arms overhead as you lift your left leg toward the ceiling keeping your
right thigh close to your chest, exhale, tighten the navel and come up no more than ,
arms parallel to the floor, inhale, arms overhead laying back, exhale the left leg in line
with the right close to the chest as you lower the arms
Inhale arms overhead as you lift your right leg toward the ceiling keeping your left
thigh close to your chest, exhale, tighten the navel and come up no more than ,
arms parallel to the floor, inhale arms overhead laying back, exhale the right leg in line
with the left close to the chest as you lower the arms
Inhale arms overhead as you lift both legs toward the ceiling, touching opposite
shoulders with you hands exhale, tighten the navel and come up no more than
Keeping your hands on your shoulders, inhale and lay back, exhale, tighten the navel
and come up no more than
Inhale arms overhead laying on your back, exhale, heels to buttocks, thighs to chest,
then lower your arms, place the feet back on the ground
CLICK TO WATCH THE VIDEO [33 Navasana(a)]

HOW TO TAKE THE POSTURE - Navasana (b)

Laying on your back, feet by buttocks, arms palm down to the side, inhale your arms
overhead, exhale your left thigh toward your chest, keeping arms overhead inhale the
left foot toward the ceiling, exhale, tighten the navel and come up no more than as
your left thigh drops to line up with the right thigh, exhale the left foot to the ground
and inhale your arms overhead
inhale your arms overhead, exhale your right thigh toward your chest, keeping arms
overhead inhale the right foot toward the ceiling, exhale, tighten the navel and come
up no more than as your right thigh drops to line up with the left thigh, exhale the
right foot to the ground and inhale you arm overhead
inhale your arms overhead, exhale both thighs toward your chest, keeping arms
overhead inhale both feet toward the ceiling, exhale your thighs away from you as you
tighten the navel and come up no more than , exhale both feet to the ground, inhale
arms overhead, exhale, lower the arms to the side

CLICK TO WATCH THE VIDEO [33 Navasana(b)]

HOW TO TAKE THE POSTURE - Navasana (c)

Laying on your back, feet by buttocks, arms palm down to the side, get up on your
elbows with you hands palm up toward the waist, elbows should be under your
shoulders with your lower back in your hands
Exhale the left thigh toward your chest, inhale the left leg out in line with the right
thigh, exhale the left thigh toward the chest, inhale the foot to the ground
Exhale the right thigh toward your chest, inhale the right leg out in line with the left
thigh, exhale the right thigh toward the chest, inhale the foot to the ground
Exhale both thighs toward your chest, inhale, extend the legs out, take a breath, bend
the knees and exhale the thighs toward the chest, inhale the feet to the ground,
spread your elbows letting the back go to the ground and your arms to the side, palms
down
CLICK TO WATCH THE VIDEO [33 Navasana(c)]

HOW TO TAKE THE POSTURE - Navasana (d)

From Seated Samasthiti, place the hands on the knees, exhale completely, then
inhale the arms in front of you and overhead, exhale lift the legs as you lean back
arms parallel to the ground
Inhale, legs on the ground, arms overhead, exhale lower the arms, hands to the side
in Seated Samasthiti
CLICK TO WATCH THE VIDEO [33 Navasana(d)]

PREPARATION
Ardha Uttanasana, Urdhva Prasrita Padasana
Variation of Apanasana and Navasana
COUNTERPOSE
Rest supine, Apanasana, Dvi Pada Pitham, Cakravakasana
BREATHING
Because of its intensity, Navasana makes breathing faster and does not facilitate
opening of chest for breathing

34. ARDHA MATSYENDRASANA a-b-c - RISHI MATSYANATHA POSE - [click to

index]
CHARACTERISTICS
Seated twist, arms and legs used as a lever, pelvis stabilized, rotation in spine and
shoulder mostly
HOW TO TAKE POSTURE - Ardha Matsyendrasana (a)
From Vajrasana, inhale the arms in front of you and overhead, exhale twisting the left
from the waist, the ribs, the shoulder girdle, then the head, left arm behind the back,
right hand outside of the left knee
Inhale, straighten, exhale twist a little deeper, inhale, unravel, then arms overhead
Exhale twisting to the right from the waist, the ribs, the shoulder girdle, then the head,
right arm behind the back, left hand outside of the right knee
Inhale, straighten, exhale twist a little deeper, inhale, unravel, then arms overhead
Exhale, lower the arms, hands on top of the knees in Vajrasana
CLICK TO WATCH THE VIDEO [34 Ardha Matsyendrasana(a)]

HOW TO TAKE POSTURE - Ardha Matsyendrasana (b)

From Dandasana, place the hands on the knees, inhale the arms in front of you and
overhead, exhale, lower the arms and twist to the left from the waist, the ribs, the
shoulder girdle, then the head, left arm behind back, right hand outside of left knee
Inhale, straighten the back, exhale, twist a little deeper, inhale, unravel, then lift the
arms overhead, exhale the arms to the knees, then to the sides in Seated Samasthiti
CLICK TO WATCH THE VIDEO [34 Ardha Matsyendrasana(b)]

HOW TO TAKE POSTURE - Ardha Matsyendrasana (c)

From Seated Samasthiti, bend the left leg putting the left heel under the right hip, bend
the right leg putting the heel at the front of the knee, inhale, sit up straight, exhale,
twist to the right, putting the left elbow outside of the right knee, right hand behind you
Inhale, sit straight, exhale, twist a little deeper, inhale, unravel and straighten the legs
Bend the right leg putting the right heel under the left hip, bend the left leg putting the
heel at the front of the knee, inhale, sit up straight, exhale, twist to the left, putting the
right elbow outside of the left knee, left hand behind you
Inhale, sit straight, exhale, twist a little deeper, inhale, unravel and straighten the legs,
placing the hands to the sides in Seated Samasthiti

CLICK TO WATCH THE VIDEO [34 Ardha Matsyendrasana(c)]

MAIN CHARACTERISTICS
Spine is erect
Limbs brought against body
Torso in a twist, with a fixed base and lever effect created by hand on ground
Keeping these characteristics in mind, one can come up with a lot of simplified
versions
PREPARATION
Uttanasana, Utkatasana, Utthita Parsva Konasana, Utthita Trikonasana, Parsva and
Parivritti supine Jathara Parivritti
COUNTERPOSE
Mild Paschimattanasana, Dvi Pada Pitham then symmetrical Cakravakasana
Apanasana
BREATHING
Twisting activates the digestive system
Twisting is always done on an exhale

35. MARICYASANA - SAGE MARICIS POSE - [click to index]

CHARACTERISTICS
Maricyasana is a seated fixed-frame asymmetric forward bend, one leg extended the
other folded stretching the shoulder and arm and back of body
Used to stretch muscles in shoulder to spine and neck
Because of the hyper flexion of the lumbar, one should be careful with this posture
HOW TO TAKE POSTURE - Maricyasana
From Seated Samasthiti, bend the right leg, placing the heel by the groin, turn the right
foot out and pull the thigh close to the chest, exhale forward, wrapping the right arm
around the outside of the right knee and grabbing your hands behind your back
Inhale, sit up, straighten the left leg, right hip on the ground, exhale forward allowing
the left knee to bend and the right hip to come off the ground
Release the hands, inhale, sit up, straighten the left leg
Bend the right leg, placing the heel by the groin, turn the left foot out and pull the thigh
close to the chest, exhale forward, wrapping the left arm around the outside of the left
knee and grabbing your hands behind your back
Inhale, sit up, straighten the right leg, left hip on the ground, exhale forward allowing
the right knee to bend and the left hip to come off the ground
Release the hands, inhale, sit up, straighten the right leg, place the hands by the sides
in Seated Samasthiti
CLICK TO WATCH THE VIDEO [35 Maricyasana]

36. SUKHASANA - EASY POSE - [click to index]

CHARACTERISTICS
Cross-legged floor exercise with each leg resting on the opposite leg while keeping
the back straight and the front of the body relaxed, the eyes are generally closed
One must have a feeling of immobility and stability while also feeling comfortable and
content
HOW TO TAKE THE POSTURE - Sukhasana
From Seated Samasthiti, fold the right leg, putting the right foot under the left thigh,
fold the left leg, putting the left foot on top of the right calf, hands on the knees, pulling
the waist out of the hips and the rib cage out of the waist
If taken for a long period of time, legs should be changed on a regular basis
Use of a cushion is recommended
CLICK TO WATCH THE VIDEO [36 Sukhasana]

USES OF POSTURE
Used at the end of a practice to feel the effects of that practice, or anytime one wants
to transition to another activity such as meditating, chanting, or practicing pranayama

37. PADMASANA - LOTUS POSE - [click to index]

CHARACTERISTICS
Floor exercise, seated posture with legs crossed while keeping the back straight and
the front of the body relaxed
HOW TO TAKE POSTURE - Padmasana
From Seated Samasthiti, fold the left leg, placing the left foot on top of the right thigh,
fold the right leg placing the right foot on top of the left thigh, hands on top of knees
pulling the waist out of the hips, and the rib cage out of the waist, putting a slight curve
in the lower back
If taken for a long period of time, legs should be changed on a regular basis
CLICK TO WATCH THE VIDEO [37 Padmasana]

EFFECTS
This posture is slightly asymmetrical, this asymmetry can be used to bring about some
fine corrections to the spine
USES OF POSTURE
Used at the end of a practice to feel the effects of that practice, or anytime one wants
to transition to another activity such as meditating, chanting, or practicing pranayama
COUNTER INDICATIONS
Although this is a good posture because one is locked in and has a good base, this
posture stresses the knees, the ankles, and the truck muscles that support the back.
If this is the case, use Sukhasana

38. BADDHA KONASANA - TAILOR POSE - [click to index]

CHARACTERISTICS
Floor exercise with the soles of the feet together, holding the arches of the feet in the
hands, back straight, front of the body relaxed
Blocks the forward rotation of the hips, making full extension of the spine very
challenging
Use of a cushion is recommended
HOW TO TAKE THE POSTURE
From Seated Samasthiti, fold the right leg, then the left leg putting the soles of the feet
together, place the hands behind the back and lift the chest, straightening the back,
inhale pulling the feet up, lift the chest up as you push your knees down to the ground
CLICK TO WATCH THE VIDEO [38 Baddha Konasana]

EFFECTS
This posture is often used during pregnancy to stretch the groin and the thighs in
preparation for birth
This posture is sometimes combined with a forward bend, but this creates great strain
on the groin
This forward bend variation would not be done during pregnancy because of the
pressure on the uterus
It strongly stretches the inner thigh and groin

INVERTED POSTURES
39. VIPARITA KARANI - PARTIAL SHOULDER STAND - [click to index]
CHARACTERISTICS
Upside down posture
Upper back, shoulders back of neck and head form base, trunk, legs in a slight angle
between pelvis and legs
Minimizes hyperextension to neck and upper back
Arms and hands help support posture
HOW TO TAKE THE POSTURE
From Urdhva Mukha Samasthiti, bend the arms pushing into the elbows, lift the leg
until theyre parallel to the ground, place the hands on the back, inhale, lift your legs
up and breathe
Exhale the legs parallel to the ground, straighten the arms, put your palms on the
ground, inhale, roll out
In the final posture, proper positioning ensures that both the head and the abdomen
can move freely for easy breathing
One should be able to take the palms off the back and lift the head
CLICK TO WATCH THE VIDEO [39 Viparita Karani]

PREPARATION
To observe then prepare, do dynamically first then stay
Uttanasana, Ardha Uttanasana, Utthita Trikonasana, Urdhva Prasrita Padasana,
Bhujangasana, Dvi Pada Pitham
COUNTERPOSE
Bhujangasana, Cakravakasana or Vajrasana, Savasana, Rest
BENEFITS
Less pressure on neck than Sarvangasana
Strengthens the back
MODIFICATIONS
The legs may spread slightly apart to release the back
If legs gradually go down as you stay in the posture, it shows a weakness in the low
back, in that case, put feet against a wall
BENEFITS
Easier than Sarvangasana: less pressure on the neck.

 Good for strengthening back (back muscles have to remain contracted and active to
prevent legs from failing)
Relieves tendency of the blood to pool in one's legs (varicose veins) and improves
one's general circulation
Prevents and alleviates sinus congestion and sore throat (single knee bends and both
knee bends are recommended in this posture to help clear a blocked nose)
COUNTER INDICATIONS
Hiatal hernia, flat or "military neck" (reverse cervical curvature), neck problems or
injuries, chronic back problems, tendency to detached retina, glaucoma, problems with
the head (headaches, concussion, problems with ears), pregnancy, high blood
pressure

40. SIRSASANA - TRIPOD HEADSTAND - [click to index]

CHARACTERISTICS
Upside down posture
Top of head, forearms and hands are supporting approximately 30 percent of weight of
trunk and legs, 70 percent in shoulder and arms
Spine and legs held in vertical alignment above the head
Cumulative disk compression is a risk of Sirsasana, so benefit/risk ratio should be
considered, should not be done casually
HOW TO TAKE THE POSTURE
From Vajrasana, come forward into Cakravakasana, place your elbows on the ground,
touch your hands to the opposite elbows, open the forearms, interlock the fingers and
place the little fingers on the ground, put your head in your hands forming an
equilateral triangle with your head and elbows, tuck your toes and walk the feet toward
the head as close as you can, exhale one leg up then the other into a vertical position,
as you inhale arch your back, as you exhale push the feet up toward the ceiling
Never make adjustment while in the headstand
CLICK TO WATCH THE VIDEO [40 Sirsasana]

PREPARATORY ASANAS
Uttanasana warms up the whole back
Ardha Uttanasana to check and prepare upper back and neck
Trikonasana to check if the neck can be supportive and weight-bearing, warms up the
neck
Adho Mukha Svanasana to check strength of upper back and shoulders and the
response to a partial upside down feeling (inversion blood flow pattern)
Urdhva Prasrita Padasana to check and strengthen the legs
Dvi Pada Pitham to check and stretch the back of the neck
Salabhasana to check and strengthen the lower back
Navasana to check and prepare abdominals
Viparita Karani to test ability to do Sirsasana and as preparation for Sirsasana
COUNTER INDICATIONS
Pregnancy, arteriosclerosis, high blood pressure, ow blood pressure, glaucoma,
detached retina, extreme nearsightedness, any problem with the head, such as
frequent headaches, problems with the ears, concussion, deafness, vertigo, chronic
sinus problems, heart problems, obesity, back pain, weak or stiff neck, cervical arthritis
One should be able to stay still in Sirsasana without sway or movement
COUNTERPOSES:

 It is suggested first resting the neck in a supine posture with the knees bent and the
feet flat on the ground, then using a modified Cakravakasana (do not go all the way
back, let the head hang to free the neck on the exhale, raise the head on the inhale),
followed by Dvi Pada Pitham with arms overhead, then, one can do Viparita Karani

PRACTICES
BRAHMANA PRACTICE
invigorating
This is an invigorating, energizing practice used to reduce heaviness or inertia. It
activates the sympathetic side of the autonomic nervous system. Its good for
strengthening the trunk. This practice emphasizes the inhalation.
2 Tadasana
4 times then stay 4 breaths
3(a) Uttanasana
4 times then stay 4 breaths
4 Ardha Uttanasana
4 times then stay 4 breaths
11 Virabhadrasana
4 then stay 4 breaths
9 Utkatasana
4 times then stay 4 breaths
23(b) Cakravakasana
4 times then stay 4 breaths
14 Urdhva Mukha Svanasana
4 times then stay 4 breaths
20 Dvi Pada Pitham
4 times then stay 4 breaths
22(b) Bhujangasana
4 times then stay 4 breaths
14 Urdhva Mukha Svanasana
4 times then stay 4 breaths
25 Dhanurasana
4 times then stay 4 breaths
16 Savasana
4 times then stay 4 breaths
36 Sukhasana

4 times then stay 4 breaths

LANGHANA PRACTICE
calming
This is a calming, relaxing practice used to reduce hyperactivity. It activates the
parasympathetic side of the autonomic nervous system. It makes a person feel lighter,
and its good for losing weight and toning the abdominal area. This practice
emphasizes the exhalation.
3(b) Uttanasana
6 times then stay 6 breaths
5 Parsva Uttanasana
6 times
8(c) Utthita Trikonasana
6 times then stay 6 breaths
3(a) Uttanasana
6 times
13(b) Adho Mukha Svanasana
6 times then stay 6 breaths
33(a) Navasana
6 times then stay 6 breaths
19(a) Jathara Parivrtti
6 times
19(b) Jathara Parivrtti
6 times then stay 6 breaths
17 Apanasana
6 times
20 Dvi Pada Pitham
6 times
34(b) Ardha Matsyendrasana
6 times then stay 6 breaths
30 Vajrasana
1 time
29 Janu Sirsasana

6 times then stay 6 breaths

32 Catus Pada Pitham
6 times then stay 6 breaths
36 Sukhasana
12 breaths
16 Savasana
6 times then stay 6 breaths
36 Sukhasana
12 breaths
20 Dvi Pada Pitham
6xs staying 6 breaths
16 Savasana
6 times then stay 6 breaths

SAMANA PRACTICE
maintain emotional balance
This practice is for maintaining a state of balance. If you wake up feeling great, use this
practice to maintain that feeling. It also induces a meditative state. Keep the breath
even unless otherwise noted.
36 Sukhasana
6 breaths
2 Tadasana
6 times then stay 6 breaths
13(a) Adho Mukha Svanasana
stay 6 breaths
14 Urdhva Mukha Svanasana
6 times
18 Urdhva Prasrita Padasana
6 times
19(a) Jathara Parivrtti
6 times alternating sides
17 Apanasana
6 times
20 Dvi Pada Pitham
6 times then stay 6 breaths
14 Urdhva Mukha Svanasana
6 time
16 Savasana
4 minutes
36 Sukhasana
12 breaths

THERAPEUTIC PRACTICE
healing
This practice reduces compression in the spine, relieves stiffness, loosens the
shoulders, soothes the nervous system, strengthens the respiratory, tones the
abdomen, and safely stretches the body
23(a) Cakravakasana
6 times
19(a) Jathara Parivrtti
6 times alternating sides
17 Apanasana
6 times
18 Urdhva Prasrita Padasana
3 times
20 Dvi Pada Pitham
6 times
16 Savasana
4 minutes
22(a) Bhujangasana
1 time
17 Apanasana
6 times
16 Savasana
4 minutes
36 Sukhasana
12 breaths with long exhale

BACK PAIN PRACTICE

prevents lower back pain
This practice is to prevent the return of low back pain or sciatica after it has occurred. If
youre presently experiencing sciatic pain, do not use this practice. Instead do 22(a)
Bhujangasana up to six times per day, until the pain subsides.
33(a) Navasana
6 times
20 Dvi Pada Pitham
6 times
19(a) Jathara Parivrtti
6 times then stay 6 breaths
22(a) Bhujangasana
1 times
14 Urdhva Mukha Svanasana
6 times
23(b) Cakravakasana
6 times
13(b) Adho Mukha Svanasana
6 times then stay 6 breaths
20 Dvi Pada Pitham
6 times
16 Savasana
4 minutes
36 Sukhasana
12 breaths

STRESS PRACTICE
lowers anxiety
This practice creates a level of physical activity equal to the level of bodily stimulation
generated by mental anxiety, then gradually reduces both. This practice should begin
with a walk. Start slowly, then walk faster about halfway through the walk staying at a
brisk speed, then gradually reduce your speed, then proceed with the practice below.
2 Tadasana
6 times
11 Virabhadrasana
6 times
7(a) Utthita Parsva Konasana
3 times
7(b) Utthita Parsva Konasana
3 times then stay 3 breaths
9 Utkatasana
6 times then stay 3 breaths
23(b) Cakravakasana
2 times then stay 3 breaths
18 Urdhva Prasrita Padasana
1 time
16 Savasana
6 breaths
36 Sukhasana
12 breaths increasing then lowering intensity

VIPARITA KARANI PRACTICE

partial shoulder stand
This practice is a vinyasa to prepare for partial shoulder stand. It is good for
strengthening the back and minimizes hypertension in the upper neck and back. It can
also relieve pooling of blood in the legs, i.e., varicose veins. It also improves general
circulation.
2 Tadasana
6 times
3(b) Uttanasana
6 times
4 Ardha Uttanasana
2 times then stay 2 breaths
8(a) Utthita Trikonasana
3 times then stay 3 breaths
9 Utkatasana
6 times then stay 6 breaths
33(a) Navasana
3 times
20 Dvi Pada Pitham
6 times then stay 3 breaths
22(b) Bhujangasana
3 times then stay 1 breath
16 Savasana
2 minutes
39 Viparita Karani
1 time then stay 6 breaths
16 Savasana
2 minutes
22(a) Bhujangasana
3 times
30 Vajrasana

6 times
18 Urdhva Prasrita Padasana
1 time
29 Janu Sirsasana
3 times stay 1 breath each time
36 Sukhasana
12 breaths
16 Savasana
5 minutes

ARDHA UTKATASANA PRACTICE

half squat
This practice is a vinyasa for the preparation of half squat pose. It strengthens the legs
and stimulates the whole body. Its used to enhance the mastery of body, breath, and
mind. It should be approached gradually.
3(b) Uttanasana
6 times
11 Virabhadrasana
6 times then stay 6 breaths
6 Prasrita Pada Uttanasana
3 times
7(b) Utthita Parsva Konasana
3 times then stay 3 breaths each side
10 Ardha Utkatasana
5 times
16 Savasana
4 minutes
18 Urdhva Prasrita Padasana
6 times
20 Dvi Pada Pitham
6 times then stay 6 breaths
23(a) Cakravakasana
6 times
16 Savasana
4 minutes
36 Sukhasana
12 breaths

DANDASANA PRACTICE
seated stick pose
This practice is a vinyasa to prepare for seated stick pose. It stimulates the breathing
and strengthens the body, especially the torso.
3(b) Uttanasana
6 times
4 Ardha Uttanasana
3 times staying 1 breath
13(a) Adho Mukha Svanasana
3 times staying 2 breaths
16 Savasana
4 minutes
18 Urdhva Prasrita Padasana
3 times staying 6 breaths
17 Apanasana
3 times
22(b) Bhujangasana
3 times staying 1 breath
24(a) Salabhasana
3 times staying 1 breath
14 Urdhva Mukha Svanasana
1 time
23(a) Cakravakasana
1 time
31 Paschimattanasana
3 times
28 Dandasana
3 times then stay 3 breaths then 3 times
16 Savasana
4 minutes

20 Dvi Pada Pitham

6 times
30 Vajrasana
6 times
36 Sukhasana
12 breaths

ARDHA MATSYENDRASANA PRACTICE

rishi matsyendra pose
This practice is a vinyasa to prepare for Rishi Matsyendra pose. The is a practice for
building strength of the spine. Twists should be done from the abdomen and not from
the torque of the arms or legs. Spine should be erect. It activates the digestive system
and helps in weight loss.
2 Tadasana
6 times
3(b) Uttanasana
3 times
8(a) Utthita Trikonasana
3 times
8(b) Utthita Trikonasana
3 times staying 1 breath each side
8(c) Utthita Trikonasana
3 times staying 1 breath each side
9 Utkatasana
6 times
7(b) Utthita Parsva Konasana
3 times stay 3 breaths each side
6 Prasrita Pada Uttanasana
3 times
7(b) Utthita Parsva Konasana
1 time staying 3 breaths each side
9 Utkatasana
6 times
36 Sukhasana
4 minutes
17 Apanasana
6 times
19(a) Jathara Parivrtti

3 times alternating sides

19(d) Jathara Parivrtti
3 times stay 3 breaths then other side
17 Apanasana
6 times
16 Savasana
4 minutes
34(a) Ardha Matsyendrasana
3 times alternating sides staying 1 breath
34(c)Ardha Matsyendrasana
Stay each side 6 breaths
23(a) Cakravakasana
6 times
16 Savasana
4 minutes

NAVASANA PRACTICE
boat pose
This practice is a vinyasa to prepare for boat pose. Navasana is a demanding and
stimulating posture which strengthens the abdominal muscles and hip flexors and the
lumbar area.
4 Ardha Uttanasana
4 times
13(a) Adho Mukha Svanasana
4 times staying 3 breaths
16 Savasana
4 minutes
19(a) Jathara Parivrtti
4 times alternating each side
33(a) Navasana
3 times alternating each side
20 Dvi Pada Pitham
4 times
33(b) Navasana
3 times each side then 3 times both legs
20 Dvi Pada Pitham
4 times
33(c) Navasana
3 times each side then 3 times both legs staying 1 breath
16 Savasana
4 minutes
20 Dvi Pada Pitham
4 times
23(a) Cakravakasana
4 times
16 Savasana

4 minutes

SIRSASANA PRACTICE
headstand
This practice is a vinyasa to prepare for headstand. Headstand tends to bring a sense
of wellbeing. As disk compression is a risk, it should not be done casually. For the
young, the risk of headstand is not as great, and it can be a springboard for the more
acrobatic postures which will develop strength, agility and balance.
2 Tadasana
4 times then stay 4 breaths
3(b) Uttanasana
4 times then stay 4 breaths
4 Ardha Uttanasana
4 times staying 1 breath
8(a) Utthita Trikonasana
4 times alternating sides staying 4 breaths
3(a) Uttanasana
4 times
30 Vajrasana
1 time
13(b) Adho Mukha Svanasana
4 times then stay 2 breaths
14 Urdhva Mukha Svanasana
4 times then stay 1 breath
20 Dvi Pada Pitham
4 times then stay 4 breaths
18 Urdhva Prasrita Padasana
4 times both legs then stay 4 breaths
16 Savasana
4 minutes
40 Sirsasana
stay 4 breaths
16 Savasana

4 minutes knees bent

23(a) Cakravakasana
4 times
20 Dvi Pada Pitham
4 times with arm raises
16 Savasana
4 minutes
39 Viparita Karani
4 to 8 breaths
16 Savasana
4 minutes
15 Urdhva Mukha Samasthiti
4 times with arm raises
22(b) Bhujangasana
4 times staying 1 breath
24(c) Salabhasana
4 times staying 1 breath
23(b) Cakravakasana
4 times
16 Savasana
4 minutes