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1.
Tada Asana (Mountain)
 Stand
erect, take a few deep and long breaths.
Maintain pose for three minutes.
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2.
Mahavir Asana (Hero)
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 stand
erect. lift your right foot and place it in
front of you as for as possible with the toes
for left foot and stand on toes. Both the feet
should be in a straight line. Bend the right
knee. Lift your right arm and bend the elbow.
Bend the wrist keeping the palm upward. Take
your left arm backward by twisting the spine at
the waist and bend the arm at the elbow and hand
at the wrist, keeping the palm upward. Now start
swinging up and down with bent right knee while
lifting the right heel. Stop and remain in the
posture for 10 seconds. Repeat on opposite side,
and hold posture for 10 seconds. Bring both feet
together and lie down in Shav Asana for about 2
minutes.
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3.
Veerabhadra
Asana (Warrior)
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 Stand
erect. Take one or two deep breaths. Spread you
feet three or four feet apart and raise you arms
horizontally to shoulder level. Now turn your
right foot to the right and bend the right knee
fifty degrees keeping the left leg straight. Now
turn your head to the right side and look
towards the right arm. Hold the posture for ten
seconds and repeat on the left side.
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4.
Trikon Asana (Triangle)
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 Stand
erect. Place the right foot in front with heel
pointing in. The distance between right and left
feet should be about two feet. The heels of both
the feet should be in one straight line, keeping
the left foot slightly slanted. Twist the chest
towards the left and bend the upper body so that
the right fingers touch the right toe and the
left hand goes over the head in a straight line
above the left shoulder. Turn your face toward
the left hand and gaze at the left palm. Be
careful that your knees do not bend. Remain in
this pose for 5 seconds and raise the body up
straight with the legs apart as before. Bring
the left arm down on your buttock. Practice
three times. Repeat this pose three times
starting with the left foot forward. Stand at
ease.
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5.
Padhast Asana (Hands to Feet)
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 Join
the heels together and keep the toes four or
five inches apart. Without lifting the heels,
inhale and raise your arms up sideways, keeping
them straight to the fingertips, pressing the
elbows to both sides of the head. Exhale, and
bend forward touching the right foot with the
right hand, and the left foot with the left
hand. Try to touch your forehead to your knees.
Inhale and lift the body up, bringing the arms
straight over the head. Exhale and bring your
arms down to your sides. Stand at ease for 10
seconds.
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6.
Bhujang Asana (Cobra)
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 Lie
face down. Keep the legs and feet close together
and stretch them backward by keeping the toes
pointing back. Keep the forehead on the ground.
Bend your arms at the elbows, keeping the palms
on the ground on both sides next to your
shoulders. With a slow inhalation, raise your
head and then chest bending the neck and spine
and look up. Retain the breath for 10 seconds
and then bring your head back down. Repeat 3
times. In this practice the weight placed on the
hands should be as little as possible.
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7.
Dhanur Asana (Bow)
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 Lie
face down. Bend the knees and lift them over
your back. Grasp the ankles with the hands.
Inhale, raise your head up and bend the neck
back. Raise the knees as far as possible. Hold
your breath, and hold the posture for 10
seconds. Exhale, bringing the body back on the
ground. Repeat three times. Last, turn over and
rest in Shav Asana.
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8.
Shalabha Asana (Locust)
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 Lie
face down with your chin resting on the ground
and your hands palms up under the thighs. Press
together the heels and toes and stretch your
legs backwards. Inhale, raise the legs together
as far as possible without bending the knees.
Hold for 10 seconds. Bring down the legs and
place them on the ground. Exhale and rest for a
few seconds. Repeat 3 times, then rest.
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9.
Ardha Matsyendra Asana (Spine Twist)
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 Sit
erect and stretch your legs forward. (Dandasana).
Bring the right foot over the left thigh. Place
the right palm on the ground right behind the
back, the fingers pointing backwards. With the
left arm, keep straight, push the bent leg
towards the left. If possible place the left
palm on the ground near the right knee. Pressing
against the right bent leg and ground, twist the
head and the shoulders as far back as possible.
While returning, first bring back the head and
shoulders. Hold the posture for 30 seconds and
repeat on the other side.
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10.
Akarna DhanurAsana (Shooting Arrow)
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 Sit
erect and stretch your legs forward. (Dandasana).
Place the right foot on the left thigh. Catch
hold of the right toe with the left hand and
raise the right toes up to the left ear. Then
grasp the left foot with the right hand and bend
your head a little. Hold the posture for 30
seconds and repeat on the other side.
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11.
Janu Shira Asana (Head to Knee)
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 Sit
erect and stretch your legs forward. Slowly bend
the left leg and place the left heel under the
perinium. Bend forward and grasp the right foot
with both hands and try to touch the right knee
with the forehead. Hold the posture for 30
seconds and repeat on the other side.
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12.
Pashchimotan Asana (Forward Bend)
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 Lie
on your back with feet together. Bring your arms
straight overhead and rest them on the ground.
Inhale, raising the arms, head, chest and belly
and sit erect with legs stretched in front.
Exhale, lowering the arms, chest and belly
forward and grasp your big toes. Keeping the
legs straight, place the forehead on the knees.
Let the body lean forward as far as is easily
possible. Do not strain. Inhale, lifting the
hands, head, chest and belly and sit erect.
Repeat three times.
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13.
Sarvang Asana (Shoulder Stand)
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 Lying
face up, place your feet together and place the
palms facing down at your sides. Raise the legs
30 degrees and pause. Raise more to 60 degrees
and pause again. Raise more to 90 degrees and
hold. Now raise the legs up, raising the
buttocks and back until the body is resting on
the shoulders in a straight line, while
supporting your back with your hands behind your
waist. Press your chin down on your throat. Hold
for 30 seconds to 5 minutes, depending on your
ability. Now bring the body slowly back, with
control, to the ground. Relax in Shav Asana.
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14.
Hal Asana (Plough)
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 Lie
on your back with feet together and palms facing
down. Raise your legs as in the Shoulder Stand,
but without pausing. Keeping the legs straight,
lower them over your head, until the toes touch
the ground, or as far as you can go comfortably.
When the toes touch the ground overhead, remove
the hands from your back and stretch forward and
put your palms on the ground. Remain in this
pose up to 2 minutes. Now lift the toes from the
ground and bring the body back slowly and
smoothly so that each vertebra of the spine
touches the ground one by one while . Relax in
Shav Asana.
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15.
Matasya Asana (Fish Pose)
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 Sit
up with the left foot resting on the right
thigh, and the right foot resting on the left
thigh. Lie down on your back, keeping the knees
on the ground. Press the shoulders back, and
place the center of the head on the ground. Left
the trunk to form an arch on the support of the
head and buttocks. Grasp the big toes with both
hands. Hold for 30 seconds to 1 minute. Release,
bringing the head back, and lifting the feet
from the thighs. Relax in Shav Asana pose.
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16.
Pavan Mukta Asana (Gas Removing)
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 Lie
down, facing upward, with the feet together,
palms at your sides. Inhale, and raise the right
leg up to an angle of about 30 degrees. Bend the
right knee, catching the knee with both hands
and pressing into the chest. Exhale, and raise
your head, touching the forehead to the knee.
Inhale and bring the head back to the ground.
Stretch the right leg forward at an angle of
about 30 degrees. Exhale, and bring the right
leg back to the ground. Repeat the steps with
the left leg. Next do the steps with both legs
together. Repeat a second time first with the
right leg, then with the left leg, and finally
with both legs together. Rest in Shav Asana.
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17.
Padma Asana (Lotus Pose)
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 Sit
erect, then lift the right leg and place the
right foot on the left thigh so that the heel
touches the joint of the abdomen and the thigh.
Lift the left leg and place in a similar way on
the right thigh. Place the right palm on the
right knee, and the left palm on the left
knee.Keeping the backbone, neck and head all in
a straight line, fix your gaze at the tip of the
nose. Remain in this pose for one minute. When
meditating one can sit in this asana for one
hour.
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18.
Shav Asana (Blissful Relaxation)
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 Lie
on your back with hands a little apart from the
body with palms upward and with feet a little
bit apart. You can use a pillow under the head
if you so desire. Close your eyes, take two or
three deep and long breaths. Feel that you are
growing lighter and lighter and also feel that
you are floating in the "blue sky".
Enjoy this "blissful relaxation"
technique (Shiv Asana) for five or ten minutes.
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