Yoga Asanas An Illustrated guide for practitioners 9798689963204

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YOGA ASANAS AN ILLUSTRATED GUIDE FOR PRACTITIONERS by

ANIL MELWIN MACHADO postures by DOROTA DOMIŃCZAK Photography

Aleksandra Piekarska, Renata Brzozowska and Karina Domińczak

©

“All Rights Reserved” ISBN: 9798689963204 WCTTA

World Complementary Trainers and Therapists Accreditation Poland

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© 2020 Editorial matter, Anil Melwin Machado. Copyright Notice All rights reserved. No part of this book may be reprinted or reproduced or utilized in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including photocopying and recording, or in any information storage or retrieval system, without permission in writing from the publishers or author. The publisher makes no representation, express or implied, with regard to the accuracy of the information contained in this book and cannot accept any legal responsibility or liability for any errors or omissions that may be made. Disclaimer and /or Legal Notices The information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences, research, as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to ensure the tips given in this book are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. The product is for informational and training purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the information in this book.

INTRODUCTION Yoga is one of the six, among the ancient Vedic philosophies. Mimamsa – reflection or critical investigation. Vedanta – last segment of Vedas. Nyaya – logic and explores source of knowledge. Vaiseshika – an empirical school of atomism. Sankhya/Samkhya – an atheistic and strongly dualistic theoretical exposition of consciousness and matter. Yoga – Yoking, union of Self with Divine Self. Achievement of a state of Samadhi or Ultimate goal as Moksha or Kaivalya.

“There are as many postures as there are species of beings. Only Maheshvara (Lord Shiva) knows all their varieties. Of the 8,400,000 (asana) one for each 100,000 has been mentioned. Thus Shiva created eighty four seats (pitha) for Yogins.” - (Goraksha Paddhati 1.8 – 1.9)1 It is understood by most Yogis and throughout the Indian history that Lord Shiva was the originator of the 84 asanas, those which are mentioned in several classical Yogic texts. These 84 asanas symbolizes the 8,400,000 states embraced by Shiva and Parvati that brings into existence the life force in the Universe. The number 84 is symbolic and not to be taken in literal sense an important aspect of the Yoga philosophy, that's why the classical texts and Yogis frequently mention 84 basic asanas. Among the Vedic traditions 84 is a sacred number, meaning the harmonious connection between the individual and the cosmos. Therefore, enumerating of 84 asanas has a spiritual background. However, the complete list of Shiva’s asanas cannot be described, with only one text Hatharatnavali, metaphorically mentioning the names of all 84 asanas but without any detailed descriptions about them. In the Patanjali’s Ashtanga system (eight limbed system) of the Yoga Sutras, Asana is the third limb. Patanjali specifies asana as ‘Sthiram sukham asanam’ meaning ‘steady comfortable position’. Yoga Yajnavalkya (est. Between 500 BCE-400CE) lists 8 asanas. Yoga Tattva Upanishad (100BCE-150CE) states 4 asanas. Goraksha Paddhati, also known as Goraksha Samitha. It is considered to be authored by Gorakhnath. 1

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Shiva Purana (2nd-1st BCE) mentions 8 asanas. Yoga Kundalini Upanishad (written sometime after Yoga Sutras) mentions asana as to sit down in Padmasana and Vajrasana for Pranayama. Vimanarcanakalpa (10th-11th century CE) prose on Hatha Yoga describes 9 asanas. The Goraksha Sataka in the 10th century mentions 84 asanas and Hatha Pradipika of the 15th century lists 15 asanas. The Hatha Pradipika considers that without strengthening the body and making the mind healthy, no spiritual endeavour gets accomplished. The Gheranda Samhita, 17th century text on Hatha Yoga mentions 32 asanas. Shiva Samhita, a 17th century (some scholars claim it to be written around 13th century) names 84 asanas but describes only four. Bahr al-Hayat (Ocean of life) by Muhammad Ghawth published in 1602 is the first Persian language illustrated text book on Hatha Yoga, has paintings of 22 asanas. Likewise there are several Upanishadic and Tantric texts which mentions the importance of asanas in the practice of Yoga. The key aspect of an asana is often overlooked in modern times, the foundation of asana always meant a profound mental focus. It’s supposed to exert specific impact on human consciousness, through the process of drdhata (which incorporates attributes of strength, steadiness, determination and solidity). To the extent the recondite element of the asanas is concerned, a fundamental thought, driving the disciple to relate to a divinity, is required. This consideration acquaints the understudy with the elusive importance of every asana. Real stances ought to be experienced as images and as perfect seals. When one assumes a given position, he ought to do it with the aim of turning into the living statue of a divine being. This state decides the halting of the dissemination of the body's pranic flows. The non-partisanship and the clear fixedness of a mind that is free from mental arrangements ought to be implanted into the body through an otherworldly picture, for example, the "statue of a divine being." This procedure is significant from a material perspective too, since it enables the disciple to keep up a still stance for quite a while never getting drained or sore (particularly in the spinal line), in goodness of a mysterious order transmitted to the practitioner. This is so far the preliminary realization of an asana. As per modern day yoga, asanas range from simple, relaxation, restorative, regenerative, therapeutic, complicated, twisted, extreme or balancing ones and most of the times the practice of asana is considered as the concept of Yoga, largely ignoring the general philosophy of Yoga. Some consider that the term Yogasanas means certain postures, by assuming any one of which the individual soul is united with the Supreme Soul quite easily by the Yogic practitioner.

But the large number of population practice Yogasanas simply as an all-round fitness through holistic way, to improve elasticity, flexibility, to lose weight, to improve overall balance, as a stress buster, to combat depression, anxiety, tension, to cure certain diseases, prenatal, post-natal, detoxification, cure for backaches, better sleep, better sex, better immunity, opening of chakras, awakening of Kundalini and so forth and so on., The relationship between mind and body is so complete and so subtle that it is no wonder that certain physical training will induce certain mental transformations and its benefits. Therefore, I wouldn't be critical of the modern day practice of asanas or postural yoga which is under the disguise of the term yoga, but I would like to create an interest or awareness in practitioners to also understand the real philosophy of Yoga. Although the original intention of asana was something spiritually profound, be that as it may, the current studies and research have shown to benefit the body and mind in myriad ways and its practices are best for the physical activity of every cell, organ and system in the human body. Both body and mind need exercise. It is quite obvious that when asanas are performed, one can gain flexibility for the tendons, muscles and spine. The health benefits are much more than flexibility. All asanas increase blood flow and supply of oxygen to particular body organ, of course to the entire body to a certain extent. It benefits the cardiovascular and lymphatic systems. As the lymphatic system does not have a heart to help pump the toxins, asanas practices help keep lymphatic system functioning smoothly preventing the lymph nodes from becoming stagnant or obstructed. The practice is about controlling and forming perfect positions. It also tones and builds muscle strength. One can correct bad postures and work out pains and the knots which cause problems with one’s mobility. Bad joints like knees and elbows can be worked on. Tight neck, shoulders or other muscle groups can also be loosened. These are some of the benefits out of the many.

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RESURGENCE OF ASANAS IN THE MODERN TIMES In the 20th century Yoga gained popularity, re-emerged and transformed into the practice of postural Yoga. Presently emphasis is on asana (posture) and vinyasa (sequence from the postures) and this practice is considered as Yoga, whereas some others use the New Age meditation techniques to call it as Yoga. Surya Namaskar (sun salutation) also made its place and gained great importance in the Modern postural yoga. Surya Namaskar is neither ancient nor it is rooted in ancient Yogic texts, but we can trace back the practice of Surya Namaskar2 to Sant Samarth Ramdas and Raja of Aundh, Sri Bhawanrao Pant Pratinidhi. Presently it has transformed into other variations such as Surya Namaskar A, B, Dancing Warrior A, B, C, D and into other Vinyasa forms. In-fact T. Krishnamacharya had a powerful influence on modern day postural yoga. Krishnamacharya's teachings, made possible by the patronage of the Maharaja Krishnaraja Wodeyar of Mysore, flourished in the 1930s and 40s at the Mysore Palace as part of the education of young boys, mostly of the elite class. The Yoga Tradition of the Mysore Palace, offers an in-depth look at the set of circumstances that allowed Krishnamacharya's style of yoga to evolve and promulgate, particularly through his influential students B.K.S. Iyengar and K. Pattabhi Jois. The 19th century manuscript from Mysore palace named Sritattvanidhi, authored by the Maharaja of Mysore, Krishnaraja Wodeyar III, has descriptions and illustrations of 122 postures which includes handstands, lotus pose variations, postures by the use of ropes, backbends and foot behind the head poses. The manuscript also includes certain poses from the 19th century gymnastics manuscript, Vyayama Dipika. Arguably, several Indian and European contortions, bodybuilding and gymnastics exercises and poses was getting incorporated in the practice of Yoga in the beginning of the 19th century. One can observe that the Sritattvanidhi was heavily influenced by gymnastics and T. Krishnamacharya was influenced by the Sritattvanidhi. Since then there has been a rapid growth in the number of asanas, popularized, reinvented or included by various Yoga schools as an age old tradition. Most Yoga schools in India do not have a written text or curriculum of detailed description on asanas, and yet they claimed that these asanas have been transferred in a form of oral knowledge through the Guru-Shishya tradition. (Master – student tradition). Some schools may say that the asanas have always been a part of the larger goal of Yoga in India, but its only in the 20th century that the trend of Surya Namaskar is different than the ancient Sun Worship or invocation to the sun practised by Brahmins. 2

postural yoga has overtaken and spread throughout the modern world. However, browsing through the ancient texts and their practices one can see that asanas were basically seated postures and with the advent of Tantra and Hatha Yoga in medieval times it got evolved and in the 20th century it had over thousand new postures which were added under the banner of Yoga. A large number of professionals are doing their best to recover the profound legacy of real Yoga. While Yoga's focal subject remains the most noteworthy objective of the otherworldly way, Yogic practices give immediate and substantial advantages to everybody paying respect to their profound points. Physical and mental treatment is a standout amongst Yoga's most significant achievement's. What makes it so incredible and viable is the way that it chips away at the holistic standards of amicability and unification. Yoga has likewise prevailing as an elective type of treatment for certain ailments. As per medicinal researchers, Yoga treatment is fruitful due to the equalization made in the apprehensive and endocrine frameworks which straightforwardly impacts the various frameworks and organs of the body. For most people, in any case, Yoga is essentially a method for keeping up well-being and prosperity in an inexorably upsetting society. Asanas expel the physical uneasiness aggregated amid multi work day. During a time of technology and shopping sphere, Yogasana practice makes an incredible individual and even negotiating prudence. Past the requirements of people, the hidden standards of Yoga give a genuine device to battle social disquietude. When the world is by all accounts at a dilemma, dismissing past qualities without having the capacity to build up new ones. Yoga gives a way to individuals to locate their own particular manner of interfacing with their actual selves. Through this association with genuine selves it is workable for individuals to show concordance in the present age, and for sympathy to develop where until now there has been none. In this regard, Yoga is a long way from essentially being physical activities, rather, it is a guide to setting up another lifestyle which grasps both inward and external substances. In any case, along these lines of life is an encounter which can't be seen mentally and will just turned out to be living learning through training and experience. Whether the emphasis is on the spiritual side, or meditative side or the physical postural side of Yoga. It still offers the practitioner the peace and calm and makes better individuals.

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Classifications of postures or asanas in modern times:Standing postures – Uttistha sthiti asana. Sitting postures – Upavistha sthiti asana. Forward extension postures – Paschima pratana sthiti asana. Backward extension postures – Purva pratana sthiti asana. Lateral twisting postures– Parivritta sthiti asana. Inversion postures – Viparita sthiti asana. Body knotting postures – Grathen sthiti asana. Supine postures – Supta sthiti asana. Balancing postures – Bhujatolana sthiti asana. Resting postures – Visranta karaka sthiti asana. The asanas of the above classifications are graded from simple to the complicated by an experienced Guru, Instructor or Teacher. Asanas indicated with Sanskrit affixes in modern times:Adho – Downward (like in Adho Mukha Svanasana – downward dog) Ardha – Half (like in Ardha Padmasana – half lotus) Baddha – Bound (Baddha Konasana – bound angle) Dvi – Two (Dvi Pada Koundinyasana – two legged Sage Koundinya’s pose) Eka – One (Eka Pada Sirsasana – one-legged headstand) Parivritta – Revolved (Parivritta Trikonasana – reverse triangle) Prasarita – Spread out (Prasarita Padottanasana – wide stance forward bend) Salamba – Supported (Salamba Sarvangasana – supported shoulder-stand) Supta – Supine, reclining (Supta Virasana – reclining hero) Upavishta – Seated (Upavishta Konasana – wide angle seated forward bend) Urdhva – Upwards (Urdhva Mukha Svanasana – upward facing dog) Utthita – Extended (Utthita Parsvakonasana – extended side angle) Viparita – Inverted (Viparita Namaskar Tadaasana– inverted Prayer Mountain)

DRISHTI It’s the point of focus when you are performing the asana. The aim of Drishti is to strengthen your concentration and helps you look inward and within yourself. Nasagre – nose. Ajna or Bhrumadhye – third eye, between the eyebrows. Nabi – navel. Padayoragrai/Padayoragre – toes or feet. Parshva – to the right or to the left side. Angushtamadhye – thumbs Hastagre/Hastagrai – hands. Urdhva – up to the sky. Antara-Internal. PRECAUTIONS AND ADVISE Before commencing with the Yoga-Asanas practice, the bladder and the bowels should be emptied. It’s always advisable to perform on empty stomach or at-least three to four hours from the last meal. Always breathe through the nose and do not hold your breath, When starting positions of gazing on top always start with inhale. When starting positions of forward bend or twists, always start with exhale. On twists and forward bends you will be tempted to inhale or hold your breath. Do not perform asanas after long day in sunbathing. Perform asanas in a well ventilated room/space, calm and peaceful. If practising outdoors do not perform under extreme sun, strong winds, polluted or dirty places. Do not lit artificial incense sticks or other artificial aromatic candles in your room during the practice. Never exert undue pressure or strain yourself while performing the asanas. Yoga-Asanas can be practised by every age group. Persons suffering from chronic diseases, or who have undergone surgeries in last six months, pregnant ladies or persons with slipped discs and spinal problems must consult the Physician before commencing the practice. Yoga-Asanas are best practised between 4 and 6 a.m. However, other times of the day are also suggested except immediately after meals. Wear comfortable clothing. Avoid chewing gum or any other eatable during the practice. Do not drink too much water. Have one or two sips only to keep your mouth hydrated. It’s advisable to take cold shower before commencing the practice as it will be effective for the practice and after practice shower once again to wash away 9

the toxins from your body. After you finish the Yoga-Asanas practice, always lie down on your back in Shavasana (corpse pose) for 10-15 minutes, then slowly turn right and relax on your right side for 2-5 minutes, then slowly come to a seated pose.

Perform the poses for 20 seconds until you reach proficiency to reach next level. Beginners: Perform each asana on both sides for 20 seconds. Intermediate: (after 3-6 months of regular practice). Perform 4 breaths of 8 seconds each for an asana (that is 4 seconds deep inhale and 4 seconds completely exhale). As you progress add 1 second to each breath, such as 9 seconds each breath, then 10 seconds each breath and then 11 seconds each breath. Advanced: (intermediate practitioner after 6-8 months). Perform 7 breaths of 12 seconds each. (that is 6 seconds inhale and 6 seconds exhale). You may then add to your progress 1 second for each breath or after proficiency the number of breaths can range from 4 to 10, if each breath is of 21 seconds (6 seconds inhale+15 seconds exhale = 21 seconds each breath). Kindly note that, in order to avoid too much repetitions, for some Asana and variations the Drishti, benefits and precautions are not mentioned, because one of its pose is already covering it.

This mantra which occurs in Katha Upanishad, emphasises the importance of the fruitful relationship between the teacher and the students. The feeling of togetherness and the unity of purpose enhances the efficacy of their efforts to the pursuit of spiritual knowledge. The desire for having this relationship free of any discord arises from the deep humility and the unbounded love felt in the presence of the divine energy within one’s own. I always start my practice with this Mantra.

Om saha naavavatu Saha nau bhunaktu Saha viryan karavaavahai Tejasvi naavadhitamastu Maa vidvishhaavahai Om shantih shantih shantih

Aum. May god protect us together May he accept and nourish us together May work together with great power May our learning shine brightly Let there be no discord amongst us Aum. Peace. Peace. Peace.

TADASANA – MOUNTAIN POSE Also known as SAMASTHITI – STATE OF BALANCE This pose is the basic foundation for all the standing poses. Often used as preparation for other standing poses. Method: Standing with your feet together. Let your feet root down into the floor. Engage your thighs, drawing them upwards, causing your kneecaps to rise. Rotating the thighs inward, thus creating the widening of the sitting bones. Maintain erect posture of your upper torso. Pull your belly slightly inwards. Your shoulders should be relaxed and pulled backwards. Your arms hanging by the side naturally. Lengthen your neck and chin should be parallel to the floor. Initially you may check your alignment in the mirror. Ensure that your shoulders are directly stacked in line with your hips and your hips stacked directly over your feet. You may also close your eyes in order to build the body awareness. Benefits: This pose improves the posture and creates a good alignment. Drishti: Nasagre (nose). Precautions: If you feel dizzy or if you are pregnant then you may stand with a slightly wider stance.

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TADASANA NAMASKAR MOUNTAIN POSE IN PRAYER variation: Hands joined together in prayer (Anjali mudra, namaste). The techniques of the body remain the same as in the previous Tadasana. This pose is often used in the beginning of a yoga class or starting the Surya-namaskar (Sun salutation series). This pose is the greeting or salutation to your teacher or students and also to thank the space and world around you. VIPARITA NAMASKAR TADASANA REVERSE PRAYER MOUNTAIN POSE The method remains the same as in the Tadasana, except the palms will be in prayer behind the back with fingertips pointing upwards and the feet turned to the sides. Do not drop your shoulder blades in front. On an exhale bring both hands behind your back to join in Anajli Mudra/Namaskar. Benefits: This pose opens up the stiffness of elbows and shoulders. Stretches the upper back. Opens up the chest and abdominal area, creating more space in the chest area for deeper breathing. Furthermore, it also stretches the forearms and wrists. Drishti: Nasagre (nose). For both the above poses. Precautions: If you had any recent elbow or shoulder injury then do not try this pose.

BADDHA HASTA TADASANA BOUND HANDS MOUNTAIN POSE Start from Tadasana. Inhale and bring both arms behind your back and interlace the fingers. Slowly on exhale straighten the arms and push your arms higher towards the ceiling and your gaze above. Do not touch the shoulders to your ears. Perform 20 seconds. Benefits: Stretches the armpits and shoulders. Improves posture. Improves the capacity of the lungs. Helps blood circulation in the body. Relieves upper body stiffness and eases sciatica nerve problems. Most importantly helps persons with upper back pain or scapula stiffness. Drishti: Bhrumadhye (between the eyebrows). Precautions: Not recommended for persons with shoulder or wrist injuries. URDHVA HASTASANA – UPWARD SALUTE POSE This is the key pose used during the Surya Namaskar. Start from Tadasana. Inhale raise your arms overhead joining the palms and simultaneously drop your head back gaze to the ceiling. Benefits: Stretches the upper body and front of the neck. Drishti: Angusthamadhye (thumbs). Precaution: People with high blood pressure should simply gaze ahead without dropping their head behind.

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TADASANA URDHVA BADDHA HASTASANA MOUNTAIN WITH RAISED BOUND HANDS (variation) Start from Tadasana. Inhale, raise your arms overhead. Bring your palms together interlocking the fingers. Exhale, straighten the arms activating throughout the fingertips. The palms can face the ceiling or downward to the crown of your head. Drishti: Nasagre (nose). Benefits: Stretches the shoulders, chest and abdominal area. TADASANA URDHVA HASTASANA MOUNTAIN UPWARD SALUTE POSE (variation) Start from Tadasana. Inhale, raise your arms overhead and on an exhale slowly straighten the arms. Completely stretch your palms. Let your palms be aligned with your shoulders. Drishti: Nasagre (nose). Benefits: Stretches the shoulders, chest and abdominal area. Tadasana, Urdhva Hastasana and the other poses mentioned above are excellent for beginners. These poses give that initial confidence and sense of balance on the feet, yet opening up any stiffness in the upper body and encouraging the practitioners for other standing poses. Each of the above poses serve as warm-up and should be performed for 20 seconds with normal breathing.

BONUS POSES INDUDALASANA – STANDING CRESCENT POSE Starting from Tadasana. Inhale, raise both arms overhead. Grab unto the wrist of the left (top) hand. Exhale, straighten arms, then slowly side bend to right. Do not arch your back, nor drop your arms forward. Ensure that your arms are exactly aligned to your sides. Perform 20 seconds, exhale return back to the starting position then repeat the other side. Drishti: Nasagre (nose). INDUDALASANA (variation) In this variation the feet are slightly wider and upper torso slightly turned towards the top arm side. The head is also turned towards the top arm side. Grab onto the wrist of the top hand. Drishti: Urdhva (towards the sky). Benefits: The above two position have the same effects as Tadasana and its variations, but there is an added benefit that it stretches the sides of the body and relieves the stiffness of the arms, shoulders, upper back, hips and obliques. Precaution: Not recommended for those with shoulder and wrist injuries. Incase if you have problems with balance then you may take a wider stance between your feet.

Indudalasana’s are excellent poses to do in the morning just after you wake up or even before going to bed. A great pose which not only stretches but also rejuvenates and energizes the body and mind. 15

EKA HASTA PARSHVASANA ONE HAND SIDE STRETCH POSE Start from Tadasana. Inhale, raise left arm from side overhead. The right arm remains down by the side of the right thigh and palm firmly pressed on it. Exhale, bend sideways to the right, fully lengthening the left side. Ensure not to bend forward. Top palm faces downward. You may place your feet 5cms width apart if you find difficulty balancing. Perform for 20 seconds then exhale, return back to starting positing and repeat the same techniques on the other side. Drishti: Nasagre (nose). PARSHVASANA- SIDE STRETCH Start from Tadasana. Inhale raise both arms overhead, interlock the fingers and straighten the arms. Palms will be facing the crown of your head. Exhale, bend sideways slowly without holding your breath. Stay there for 20 seconds then take a deep breath and on an exhale, bend sideways to the other side. Do not drop your arms or upper torso in front and do not round your back. The bend has to be exactly sideways. Drishti: Nasagre (nose). Benefits: Both these poses stretches the chest, shoulders, upper back, lower back, hips, sides of your body, wrists and arms. This also expands your chest making breathing much more deeper for the other asanas. Precautions: The above two are excellent side stretches, however if you have problems with balance, then it’s better to take slightly wider stance.

BADDHA HASTA UTTHITA STITI SHALABHASANA – HANDS BOUND RISING STANDING LOCUST POSE This pose prepares body for more intense poses. Start from Tadasana. Exhale, bring your arms behind your back and interlace fingers. Take a deep breath, then on an exhale, straighten your arms. Inhale, gaze up, roll the head behind, expand the chest and pull the shoulders behind. Draw your body into a back bend, while your arms are away from your body. Remain in this pose for 20 seconds. Then inhale come back to the neutral position. Drishti: Bhrumadhye (between the eyebrows). Benefits: Stretches the shoulders, chest and massages the upper back. Helpful for persons with slipped discs in lumbar spine where the disc is pushed toward

the back of the body. Precaution: Persons suffering from high blood pressure may gaze straight ahead and should not roll their head behind. If you have slipped disc in the lumbar spine where the disc is pushed inside the body, then avoid this pose.

Tadasana, Tadasana Namaskar, Viparita Namaskar, Baddha Hasta Tadasana, Urdhva Hastasana, Tadasana Urdhva Baddha Hastasana, Tadasana Urdhva Hastasana, Indudalasana (and its variation), Eka Hasta Parshvasana, Parshvasana & Baddha Hasta Utthita Stiti Shalabhasana are all excellent warm-up stretching standing poses which prepares the body for more intense poses later on. One can perform each of these above poses for 20 seconds or simply choose minimum 4 poses to begin with on a busy day. Elderly persons and persons with no physical fitness experience may start these poses with slightly wider stance, such as feet 5-7cms width apart.

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UTTHITA HASTA ARDHA UTTANASANA EXTENDED ARMS HALF INTENSE STRETCH POSE Start from Tadasana (beginners may have feet 5-7cms width apart). Take a deep breath, then exhale, bending your torso forward to bring it parallel to the floor. Keeping the back erect. Inhale, extend your arms in front and ensure that the arms and back are in one line. Your hips should be engaged and legs straight. Perform for 20 seconds. (Beginners may slightly bend their knees). Drishti: Nasagre (nose). Benefits: An excellent pose that stretches the body from the hips to the feet and shoulders to the palms. Precautions: Avoid this pose if you have lower back injury. If there is discomfort then take a wider stance or you may only do a forward bend to such a point, so that it does not cause strain in your lower back. ARDHA PADANGUSHTASANA HALF BIG TOE POSE Start from Tadasana. Contract your thigh muscles and kneecaps. Keeping your legs straight, exhale slowly bending forward from your hips. Bring the index middle fingers of each hand between the big toes and the second toes. Curl those fingers under the big toes and the thumbs around the other two fingers to form a wrap. Lengthen the front torso on exhale, straightening the elbows. Lift the top of your sternum as high as possible, but do not lift your back higher so that it gets compressed at the back of your neck. Your head should not feel the strain. Perform this for 20 seconds and then on an inhale, slowly return back to Tadasana. Drishti: Nasagre (nose).

PADANGUSHTASANA BIG TOE POSE Start from Tadasana. Contract your thigh muscles and kneecaps. Feet 5-10cms width apart, keeping your legs straight, exhale slowly bending forward from your hips. Bring the index middle fingers of each hand between the big toes and the second toes. Curl those fingers under the big toes and wrap the thumbs around the other two fingers. Lengthen the front torso on an exhale, straightening the elbows. Exhale, bend your elbows out to the sides, pull up your toes, elongate the front and sides of your torso, gently lowering to a full forward bend. You may draw your forehead towards the shins or between the knees, Keep the torso long and avoid rounding your back. Perform this for 20 seconds and then inhale, slowly return back to Tadasana. Drishti: Nasagre (nose). UTTANASANA INTENSE STRETCH OR FULL FORWARD BEND POSE This pose is also a part of the Suryanamaskar series. Start from Tadasana. Focus on your breath for few seconds. Then inhale raise your arms overhead to Urdhva Hastasana. Exhale, forward bend by sweeping your arms down on both sides of your body so that it comes by your feet. You head will touch your knees or lower than your knees depending upon your anatomy. Reach your palms behind you on the mat as far as possible. Press the palms flat on the mat or you may hold the back of your legs or simply hug your calf muscles with both hands. Never hold your breath in this pose. Engage your quadriceps muscles. Inhale, come to upright with Urdhva Hastasana and exhale drop your arms by the side coming to Tadasana. 19

Drishti: Nasagre (nose). Benefits: (Ardha Padangushtasana, Padangushtasana and Uttanasana) Relieves stress, anxiety and calms the brain. Stimulates the liver and kidneys. Stretches the arms, hamstrings and calves. Strengthens the legs. Improves digestion. Helpful during menopause. Relieves headaches and insomnia. Precaution: Avoid these poses if you have recent back injury, high blood pressure, glaucoma or eye disorders. Variation of Uttanasana with grabbing onto the elbows behind the calves

PADA HASTASANA HAND UNDER FOOT POSE This is a deeper forward bend with hands under the feet. Continue from Padangushtasana. Inhale, look up and bend your legs. Exhale, slide the palms under feet with palms facing upwards. Inhale, then upon exhale. lower the abdomen and draw your head between the knees, straighten your legs, draw the chest towards the thighs, shoulders away from the ears and elbows bent to the sides. Try to lower your head as much as possible. Perform 20 seconds. Then slowly return back to the starting position on an inhale. Drishti: Nasagre (nose). Benefits: Excellent stretch for the torso. Stretches the hip muscles, lower back, abdomen, hamstrings and upper back. Helpful for persons with sciatica nerve problems. Prevents Carpal Tunnel Syndrome as it stretches the tips of fingers that activates the nerves to the neck, elbows and wrists.

PARIVRITTA UTTANASANA NAMASKAR REVOLVED INTENSE STRETCH POSE WITH NAMASKAR In continuation to Uttanasana. Take a deep breath and exhale, bring your right elbow across left knee. Join both hands in Namaskar. Turn your head towards right side or towards the ceiling. Keep your legs straight. Perform for 20 seconds and then release from the pose and repeat the other side starting from Uttanasana. Drishti: Urdhva (the sky) or Parshva (right/left side). Benefits: This pose stretches your legs, massages your internal organs and prepares you for other intense twisting poses. Precautions: Not recommended for persons with hip or lower back injuries. BONUS POSE TITTIBHASANA- FIREFLY POSE or UTTANASANA variation Continue from Uttanasana, slightly wider stance and legs bent. Exhale, then wrap your arms around the legs, bring your head between your legs and once again on an exhale reach your palms behind your head and interlock fingers. Exhale straighten your legs. Drishti: Nasagre (nose)

Benefits: Same as Uttanasana, but also stretches the neck, entire spine and the ignored parts of the glutes. Precautions: Avoid all the standing forward bend poses if you have lower back injuries and slipped discs or any other chronic condition of the spine. Avoid Tittibhasana – Firefly pose if you have neck injuries.

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SUKHA PRASARITA PADA URDHVA HASTASANA – EASY FEET SPREAD UPWARD HANDS POSE This pose is a part of the Vira Parampara Vinyasa. Start from Tadasana. Inhale, stand with feet approximately 1 meter width apart. Toes facing in front. Hands placed on the hips. Inhale, raise your arms overhead and join palms in Namaskar. Exhale, roll your head back. Ensure that your face doesn't touch your shoulders. Legs should be straight. Perform 20 seconds. Drishti: Angushtamadhye (thumbs). Benefits: Excellent pose to stretch your legs and open up your chest. Good for people suffering from thyroid problems. Strengthens the legs and hips. Precaution: Do not gaze on top if suffering from high blood pressure. PRASARITA PADOTTANASANA 1 FEET SPREAD INTENSE STRETCH POSE 1 Start from Tadasana. Inhale, stand with feet approximately 1 meter width apart. Toes facing in front. Hands placed on the hips. Exhale, slowly Forward bend from hips and place your palms on the mat in line with your feet with fingers pointing in front. Exhale, gently place the crown of your head on the mat. Ensure that your body weight is not shifted to your head, but the head should lightly touch the mat with no strain on your neck. Your elbows will be bent at 90 degrees angle aligned with your wrists and shoulders. Perform for 20 seconds. Then inhale rise on top to starting position. Drishti: Nasagre (nose). In another variation you may begin from Suhka Prasarita Pada Udrhva Hastasana and transition to Prasarita Padottanasana 1.

PRASARITA PADOTTANASANA 2 FEET SPREAD INTENSE STRETCH POSE 2 Follow the same techniques as in Prasarita Padottanasana 1, except in this pose reach your arms maximum behind on the mat and the palms facing towards the ceiling. Elongate your spine and do not put your body weight on your head. PRASARITA PADOTTANASANA 3 Follow the same techniques of the feet spread wide forward bend as in Prasarita Padottanasana except the hands placement will be different, the fingers will be grabbing the big toes and elbows pointing to the ceiling. Drishti: Nasagre (nose). PRASARITA PADOTTANASANA 4 Same techniques as the Prasarita Padottanasana 1 variation, the hands will be reverse prayer position. This pose is also called as

Viparita Namaskar Prasarita Padottanasana. Drishti: Nasagre (nose). Precaution: All the poses when the head is rested on the mat, avoid to transfer your body-weight on the head. The head has to lightly rest on the mat, without any load on it.

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PRASARITA PADOTTANASANA – 5 also known as BADDHA HASTA PRASARITA PADOTTANASANA Remaining in Prasarita Padottanasana 1, thereafter exhale and bring your arms behind your back, interlacing fingers. Inhale, then on an exhale straighten your arms with the back of your palms in front. You may also try to lower your interlaced palms to touch the mat. Drishti: Nasagre (nose). You may perform Sukha Prasarita Pada Urdhva Hastasana, Prasarita Padottanasana and its variations in one continuous sequence for optimum results. Benefits: The Sukha Prasarita Pada Urdhva Hastasana, Prasarita Padottanasana and its variations improves strength and flexibility. It opens up the hamstrings and quadriceps, therefore, increasing the overall strength of legs. Makes your grip of feet on the floor much more stronger and thus giving you rooting and firmness in feet and calf muscles for other advanced poses. It opens up the hips, puts in use the muscles of lower back which becomes an important aspect for every other pose. Increasing the overall range of motion and flexibility. Tones the abdominal area and massages the internal organs. Increases the flow of prana which helps reduce tiredness and regenerates the body. Improves the respiratory and relaxes the nervous system. Delivers fresh blood to the head, thus controls the mild depression symptoms. Precautions: If you are not confident of a wider stance then take a comfortable stance/width between the feet. If you cannot touch your head to the mat, then simply make use of Yoga blocks. Avoid these poses if you have knee, hip, ankle, neck or shoulder injuries and if you are recovering from a surgery. If you suffer from migraine or blood pressure then refrain from doing these forward bend poses.

PARIVRITTA ARDHA PRASARITA PADOTTANASANA REVOLVED FEET SPREAD OUT HALF FORWARD BEND POSE Stand with feet spread out at a comfortable distance. Exhale, bend forward place your palms on the mat. Your back should be parallel to the floor and palms placed down in line with your face. Inhale, then on exhale, raise your right arm from the side towards the ceiling. Bring both arms and shoulders in one line, the top arm pointing to the ceiling. Keep your legs straight. Perform for 20 seconds breathing naturally and then exhale bring your right arm down on the mat and then do the other side. Drishti: Urdhva (towards the sky). Benefits: Stretches and strengthens the legs. Tones the abdominal area and massages the internal organs. Precaution: Avoid this pose if you have knee, hip or lower back injuries. If you have weak wrists, then perform carefully with lesser duration. 90 DEGREES AND 45 DEGREES FEET PLACEMENT

The placement of the feet, such as right leg 90 degrees angle and the other leg (left leg) straight with left foot pointing forward or turned 45 degrees inwards and vice versa is very important in the Utthita Parshvakonasana (Extended Side Angle), Virabhadrasana (Warrior), Trikonasana (Triangle) and all of their variations. Not only does these placement (which we will use in the next poses) gives you an exact distance between the feet but also makes your legs stronger and gives you firm grounding and rooting for all the other standing and balancing poses, where one leg is at right angle and the other leg is stretched out straight.

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UTTHITA PARSHVA KONASANA EXTENDED SIDE ANGLE

Utthita – extended, Parshva - side, Kona angle. Start from the center of your in Tadasana. Inhale, step the right foot to the right side of the mat, with the right foot facing to the right side. Arrange your right leg at such a distance that your right knee is at 90 degrees angle (right knee exactly above the right ankle). Your left leg will be straight and left foot pointing forward or turned inwards at 45 degrees angle. Exhale, lower the right arm and place it on the mat in front of your right inner ankle. Inhale, reach your left arm overhead alongside the ear with palm facing downward. Exhale, rotate the rib-cage toward the ceiling, keep your head in neutral position or gaze up at the top hand. Ensure that the side of your body starting from left foot, left leg, left hip, left side of upper torso and left arm is in one line and your back is straight. Perform 20 seconds each side. Drishti: Nasagre (nose) or Hastagre (hands). Benefits: Improves the alignment of the legs for other poses such as Virabhadrasana and Trikonasana. Enhances the muscular strength of the legs. Improves flexibility and stretches the legs, hips, obliques and ankles. Tones the abdominal muscles and reduces the fats around the belly and hips. Massages the internal organs. Strengthens the upper back, shoulders and arms. Precautions: Persons with knee injury or weak joints should avoid this pose and persons suffering from High Blood Pressure should keep the head neutral.

VIRABHADRASANA 1 WARRIOR 1 Stand in Tadasana from the back of your mat. Inhale, step in front left leg to a lunge position in such a way that your left leg is 90 degrees angle with the left knee exactly over the left ankle. Inhale, raise your arms overhead with palm facing each-other or joined together or interlace fingers with index fingers pointing upward in Ksepana Mudra3. Your shoulders and your hips should be aligned and avoid turning your shoulders or hips to the side. Your arms, shoulders and hips should be in a line from top to down. The right leg will be straight and right knee contracted. Right foot is slightly turned inwards to 45 degrees angle. Beginners gaze straight ahead. Intermediate/advanced may roll the head back and gaze to the ceiling. Perform for 20 seconds. Exhale, drop your arms by the side straighten the left leg. Come back to Tadasana. Then do the same techniques on the other side. Drishti: Nasagre (nose) or Urdhva (up to the sky). Benefits: Strengthens the legs, opens the stiffness from hips and stretches the chest, arms and legs. Develops concentration and gives you a sense of grounding. A useful pose in Vinyasa. Precautions: Ensure that your leg which is 90 degrees angle has the knee exactly over the ankle. Do not shift the alignment of the knee to right or left side. Avoid the pose if you have recent chronic injury to knees, hips or shoulders. To begin with preferably gaze in front until you have achieved 4 breaths of 8 seconds each, and then you may proceed to next level by rolling the head behind and gazing upward.

Virabhadra, the warrior, is an extremely fierce and fearsome form of Lord Shiva.

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VIRABHADRASANA 2 WARRIOR 2

From the center of your mat, start from Tadasana. Inhale, step to the right, bringing right leg to a lunge position in such a way that your right leg is 90 degrees angle with the right knee exactly over the right ankle. Your left leg will be straight and left foot pointing to side or turned inwards to 45 degrees angle. Turn your hips and shoulders to left in such way that your hips and shoulders are aligned sideways with your feet. Join palms in Namaskar. Inhale, then stretch your arm sideways until its raised to the shoulder level and is in line with the shoulders. Inhale, then on an exhale turn your head to right, bringing your chin in line with your right shoulder and gaze directly through your right fingertips. The back has to be erect and palms flexed. Perform for 20 seconds, exhale release from the pose and repeat the same techniques on the other side. Drishti: Hastagre (hands). Benefits: This deep stretch gives a great opening to the upper thighs and hamstrings. In addition it also stretches the ankles, knees, calves and strengthens your legs. Excellent pose to treat the stiffness in lower back. Precautions: Ensure that your leg which is bent at 90 degrees that knees is not collapsing to right or left but is exactly stacked over the ankle. Furthermore, do not stretch that knee further than the line of the ankle. Avoid leaning towards the bent leg, but keep you spine in one line from the base to the neck.

VIRABHADRASANA 3 WARRIOR 3

From the center of your mat, start from Tadasana. Inhale, raise both arms overhead. Stay in this pose for few seconds until you gather your focus. Then slowly exhale, bend forward and simultaneously raise your right leg behind. Breathing slowly bring your upper torso, arms and right leg in one line so that its parallel to the floor. Join your palms together or adopt Ksepana Mudra and straighten your left leg. Your body will be resemble alphabet ‘T’. Avoid rotating your hips and do not raise one buttock higher than the other. Perform 20 seconds. Inhale, come back to Tadasana and repeat the other side with the same techniques. Drishti: Nasagre (nose). Benefits: Virabhadrasana 3 is a challenging balance pose, it energizes to build lower body and core strength. The steadiness and flexibility gained in this pose can assist you in achieving the other balancing or challenging poses. Furthermore, it develops focus and concentration. Precautions: Do not perform this pose if you have difficulty balancing. You may touch the back leg to the wall behind you for support, if you are determined to practice until you gain proficiency, without the support of the wall. Avoid this pose if you have high blood pressure, injury to the knee, hip or lower back, or weak spinal, abdominal muscles or weak hamstrings.

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VIPARITA VIRABHADRASANA REVERSE WARRIOR From the center of your mat, start with Tadasana. Inhale, step right leg in front to a lunge position in such a way that your right leg is 90 degrees angle with the right knee exactly over the right ankle. Your left leg will be straight and left foot pointing to side of the mat or turned inwards to 45 degrees angle. Turn your hips and shoulders to left in such way that your left hip and shoulder are aligned sideways with your left ankle and right hip with right foot/knee. Inhale and reach your left palm on exhale to your left thigh. Inhale, raise your right arm overhead sideways flexing your right palm and on exhale do a side bend to left reaching your left palm as far as possible to your left calf. Turn your head to your right side and on an inhale, gaze upward through your right fingertips. Ensure that your shoulders and hips are exactly aligned sideways. Perform 20 seconds, exhale release from the pose and do the other side. Drishti: Hastagre (hands). Benefits: In addition to the Virabhadrasana 2 benefits, this pose also offers a full side stretch to your body and reduces fats from the waist. Precautions: Virabhadrasana 1 and this pose, do not hold the pose for longer duration if you have recent heart surgery or weak heart. Knees and hips problems. Persons with high blood pressure do not gaze on top, but keep your head neutral. Ensure that your body is completely aligned to the sides during the side bend and do not lean in front or drop your shoulders in front.

ARDHA BADDHA VIPARITA VIRABHADRASANA HALF BOUND REVERSE WARRIOR POSE Start from Tadasana. Inhale, Step forward right leg to a lunge position in such a way that your right leg is 90 degrees angle with the right knee exactly over the right ankle. Your left leg will be straight and left foot pointing to the side of the mat or turned inwards to 45 degrees angle. Turn your hips and shoulders to left in such way that your hips and shoulders are aligned sideways like in the previous pose. Now straighten your right leg for a short moment. Exhale, bring your left arm behind your back and reach your left palm to grab over the right upper thigh. Exhale, once again bring your right leg to 90 degrees angle. Inhale, raise your right arm overhead. Exhale, a slight side bend to your left. Turn your head to right and on an inhale gaze on top through your right hand. Perform 20 seconds. Exhale slowly release from the pose and do the other side. Drishti: Hastagrai (hands). Benefits: Offers the same benefits as Virabhadrasana 2, but also adds a full side stretch, shoulder stretch, arms stretch and upper back stretch. Gives you a sense of achievement, because it’s a challenging pose. Precautions: If your back hand doesn't touch the other side on the thigh then simply reach that arm behind your lower back.

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ANJANEYASANA LORD HANUMAN (SON OF ANJANI) LUNGE POSE Start from Tadasana. Inhale, step forward

right leg to a lunge position in such a way that your right leg is 90 degrees angle with the right knee exactly over the right ankle. Your left leg will be slightly bent and the left knee slightly lowered towards the mat and toes curled in. The upper torso will be just like in the Virabhadrasana 1. Place palms by the hips, pull your shoulders behind and squeeze the scapula muscles of the upper back and gaze straight ahead. Expand your chest and suck in your belly. Do not lean in front. Keep your shoulders aligned with your hips. Drishti: Nasagre (nose). Benefits: Makes your legs stronger and gives you grounding and prepares you for the balancing poses. Persons who find Virabhadrasana variations can work on this pose for longer duration. Precautions: Be careful if you have weak knees or try the next variation. ANJANEYASANA variation also known as Crescent Lunge pose Follow the same techniques as the previous Anjaneyasana. But in this pose, you may rest your back leg knee on the mat so that it provides additional support. Inhale, raise your arms overhead. Gaze straight ahead. This pose is excellent for beginners who find the earlier standing Anjaneyasana difficult. Drishti: Nasagre (nose) or Urdhva (up to the sky). Benefits: Stretches legs, hips, thighs and upper body. Strengthens the legs. Precaution: Place a folded blanket, yoga block, towel or pillow below the knee of the back leg.

ANJANEYASANA variation Also known as Crescent Moon Lunge pose, Ashwa Sanchalanasana (Equestrian pose) or Kapyasana (monkey pose) sometimes done with arms down on the mat. Follow the same techniques as the earlier Anjaneyasana variation. But here the back foot top part and shin is placed on the mat with toes pointing backwards. Arms are outstretched overhead and back arched in a back-bend with the head rolled back and facing the ceiling. Drishti: Bhrumadhye (between the eyebrows). Precaution: Avoid the back-bend if you have weak lower back or lower back injuries. Gaze straight ahead in-case of High Blood Pressure.

UTTANA PRISTHASANA -EXTENDED LIZARD TAIL LUNGE From the above variation of Anjaneyasana you may continue this pose. As you conclude the Anjaneyasana with exhale drop your arms by the side. Exhale, bring forearms to rest on the mat to right side of the left inner ankle or your place left forearm outside the left foot. Your left leg can be 90 degrees or slightly moved in front, for a deeper stretch. Your spine should be long and the back not rounded. Slightly lift your head to gaze ahead or you may gaze downward. Forearms parallel to each-other. Drishti: Nasagre (nose). 33

Benefits: Gives deeper stretch to the pelvic area. Strengthens the reproductive organs. Tones the gluteus maximus muscles (the buttocks). Shoulder muscles become stronger. Opens up the stiffness from the hips, making it one of the best hip openers. Gives deeper stretch to the hamstrings and quadriceps. Excellent pose to balance the secretion of hormones and reduce the problems related to Menopause. Great pose for runners and sportspersons as it stretches and strengthens the entire hips and legs. Precautions: Avoid this pose if you have injury to knees, hips, weak shoulder joints or forearms, or lower back pain. UTTHITA TRIKONASANA- EXTENDED TRIANGLE POSE It’s one of the basic standing poses in modern yoga with several variations and modifications to suit the practitioners. This pose first appears in the 1934 book ‘Yoga Makaranda’ by Tirumalai Krishnamacharya. Practitioners may use a Yoga block in-case the bottom hand does not touch the mat or try this pose with the back supported to the wall. Different schools of Yoga offer different methods for this pose. However, the instructions here does not disapprove the other methods. The method is one of the common techniques practiced in western India.

Method: Stand in Tadasana in the center of your mat. Thereafter, lets proceed with our basic feet placements we have been following in the Virabhadrasana poses, right leg is 90 degrees angle with right foot pointing to right side and the left leg straight with left foot pointing either in front or turned inwards at 45 degrees angle. Once you get the desired stance, then exhale, slowly straighten the right leg. Now both your legs are straight. Engage your right thigh and right hip tucked. Bring your upper torso to sideways alignment with your feet, simultaneously raise your arms sideways as in Warrior 2, aligning with your shoulders. Exhale, lower your right arm down to your right shin or ankle or grabbing right foot or bit toe or hand in front of the foot or behind the foot. (Do whichever you feel comfortable). The left shoulder is stacked above the right and chest wide open with the left hand raised on top pointing to the ceiling. Exhale, turn your head upwards to gaze at the left thumb or keep head in neutral position. To prevent hyper-extension do not tighten your right knee. Perform for 20 seconds then slowly with a deep inhale, return back to upright position from your hips, then drop your arms to the sides. Do the other side. Drishti: Nasagre (nose) if head in neutral position or Angusthamadhye (thumb). Benefits: Strengthens the legs, stretches the groin, hamstrings, hips and opens up the chest and shoulders. Relieves stress, back pain and stimulates abdomen. Precaution: Do not rest the hand on the knee. Your shoulders, arms and legs will be aligned sideways. UTTHITA PARSHVA TRIKONASANA EXTENDED SIDE TRIANGLE

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This pose is nearly the same as in the previous Utthita Trikonasana. However, in this pose the top arm is extended over to opposite side parallel to the floor. Right palm (bottom hand) is resting on the mat (it can be placed in front or behind your right leg). You may also place the bottom palm on the shin, ankle or grabbing the big toe or use a Yoga block. Head neutral position or turned towards the ceiling. Shoulders and arms aligned from top to down. Drishti: Nasagre (nose) or Urdhva (up to the sky). ARDHA BADDHA UTTHITA TRIKONASANA HALF BOUND EXTENDED TRIANGLE

Maintain the same stance as in Utthita Trikonasana. If performed on right side then on an exhale bring the left arm behind your back to reach it on the top of the right thigh. Take a deep breath then exhale, bending sideways to the right until your torso is parallel to the floor to the right side and your left palm is locked between the right thigh and right hip. Inhale, extend right arm to the side at the same level of your right shoulder, with the right palm in Jnana Mudra. Let your right arm, torso be aligned sideways with your legs. Engage your left thigh and expand your chest. Head can be in neutral position or turned to the ceiling. Perform for 20 seconds, then inhale come back to upright position and release left hand from behind and drop both arms to your sides. Repeat the same techniques on the left side or continue to the next pose on same side to increase the intensity of the pose and then do both these poses on the other side. Drishti: Nasagre (nose) & Urdhva (up to the sky). Benefits: Apart from the Utthita Trikonasana benefits, this pose also stretches the upper back, shoulders and arms. Expands the chest and tones the abdominal muscles. Strengthens the lower back. Precaution: This is advanced position and needs thorough practice with the above other variations of Trikonasana.

BADDHA UTTHITA TRIKONASANA variation BOUND EXTENDED TRIANGLE (advanced pose) In continuation to the previous pose, in comparison, here is a slight modification. On an exhale, from the outside of the right thigh the right arm is brought from below to the inside of the same thigh. The top arm (left arm) remains locked on the right upper thigh. To intensify this pose you may try touching the fingertips of both hands. Gaze at the foot. Keep your right shoulder stacked above the left. Engage your right thigh and keep your back erect. Drishti: Padayoragrai (toes/feet). PARIVRITTA TRIKONASANA REVOLVED TRIANGLE Adopt the Utthita Trikonasana stance to the left side and the arms raised at shoulder level as in the Virabhadrasana -2. Exhale, twist your upper body to the left side so that your right arm is in line above the right foot and left arm behind. Exhale, bend down with your right palm placed on the mat outside the left ankle and your left arm and shoulder is directly stacked above the right arm and shoulder. Inhale, then once again on an exhale, rotate your hips and upper torso to the left side and head turned upwards gazing at your left thumb. Perform for 20 seconds. Inhale, come to upright position. Exhale, turn your upper torso to right and drop your arms to sides. Do the other side. Drishti: Angushtamadhye (thumbs). Benefits: Increases flexibility and mobility. Improves overall balance and core strength, opens up chest and shoulders, stretches the legs and especially hamstrings. The maximum twist on your core and hips massages and detoxifies the internal organs. Strengthens the legs and back. 37

Precautions: Beginners and intermediates who are still not confident with this pose may practice it with the back supported to the wall and touching the back of the top arm to the wall for maximum effects. PARSHVOTTANASANA 1 variation INTENSE SIDE STRETCH Stand in Tadasana at the end of your mat, step left foot in front at a comfortable distance. Raise both arms on top and on an exhale slowly bend forward place both hands on the shin of the front leg. Keep back parallel to the floor and gaze downward. Ensure both legs are straight. Perform 20 seconds. Drishti: Padayoragrai (toes/feet). Benefits: Stretches the back, shoulders, and legs. Expands chest. Relieves lower back stiffness and pain. Relieves stress. Tones abdominal muscles. PARSHVOTTANASANA 2 variation Intermediate practitioners may extend the arms in front on an inhale, so that it’s in line with the ack and parallel to the floor. Turn the back turned inwards to 45 degrees angle. Focus on your breath and lengthen the spine. Keep hands parallel and fingers outstretched or join hands together in Ksepana Mudra. Perform 20 seconds, exhale, rest the hands on the shin of front leg. Inhale, raise both arms on top coming to upright position using the movement from the hips. Come to Tadasana. Do the same technique on the other side. Drishti: Padayoragre (toes/feet). Benefits: Stretches and strengthens the legs, back, shoulders and arms. Tones abdominal muscles. Relieves lower back stiffness and pain. Relieves stress. Precautions: Avoid it if you have back injuries or weak lower back.

PARSHVOTTANASANA 3 Variation INTENSE SIDE STRETCH Continue from the previous, follow the same techniques with the stance or get both feet in one line. The back foot will be slightly turned outwards. Inhale, raise your arms overhead and on an exhale bend forward, placing the palms on the mat, on both sides of the front foot. The nose/face will either touch your front knee or the shin, depending upon your anatomy. Legs should be straight. Abdomen resting on the front thigh. Perform 20 seconds, then take a deep breath, simultaneously raising your hands and bringing your upper torso to upright position. Drop your arms. PARSHVOTTANASANA 4 variation with chin to the knee hands extended and fully stretched on the mat behind you.

PARSHVOTTANASANA 5 variation with chin to the shin hands extended and fully stretched on the mat behind you.

Drishti: Nasagre (nose) Benefits: Regular practice of these poses brings balance and stability. The entire body is expanded in this deep stretch. Massages the internal organs and aids digestion. Helpful for people suffering from sciatica nerve problems. Precautions: Avoid this if you have weak lower back or high blood pressure. 39

PARSHVOTTANASANA INTENSE SIDE STRETCH also called as VIPARITA NAMASKAR PARSHVOTTANASANA REVERSE PRAYER INTENSE SIDE STRETCH Follow the same stance as in previous, but get both feet in one line. Back foot turned in or outward. Exhale, bring Both arms behind your back adopting upward Namaskar/Anjali Mudra. Inhale, gaze to the ceiling. Exhale, bend forward touching nose or chin to the front leg knee/shin. Ensure that when you start from upright position to forward bend, do not round your back in transition, movement has to come from your hips. You should not feel the strain in your back muscles. Engage your shoulders and do not drop your shoulders. Keep your legs straight. Perform for 20 seconds, then inhale come back to upright position and change the position of your legs and do the other side. BADDHA HASTA PARSHVOTTANASANA HANDS BOUND INTENSE SIDE STRETCH Follow the same techniques as in previous, except here the hands instead of Namaskar will be bound behind your back and your fingers interlaced or adopt Ksepana Mudra. While in forward bend, engage your arms stretch and push it to the maximum in the opposite direction, without bending at the elbows. Perform 20 seconds. Inhale, return back to upright position and do the other side. Drishti: Padayoragrai (toes/feet). Benefits: Relieves stiffness from the shoulders and upper back. Stretches your arms, shoulders, back and legs. Strengthens the legs. Tones the abdomen. Precaution: If you cannot adopt Namaskar behind the back then simply grab the elbows behind your back.

VRIKSHASANA NAMASKAR TREE POSE HANDS IN PRAYER Start from Tadasana. Lift your right leg and bend at your knee (you may adjust the right leg with the help of your right hand) position your right foot high above at the left inner thigh. Your right knee should be sideways in line with your right hip. Keep your back erect and let the shoulders be dropped backwards, but passive. Engage your left leg and do not lock your left knee but simply engage the entire leg. Do not push your body to the left side at hip when your right foot is placed to left thigh. Inhale, bring your arms in front of your solar plexus adopting Namaskar. The toes of the right foot points directly down. You left foot is firmly rooted on the mat the weight distributed evenly through it. The left foot, center of pelvis, shoulders and head are vertically aligned. Keep your chin line parallel to the floor. Perform for 20 seconds or even more. Drishti: Nasagre (nose). Benefits: One of the foundational balancing poses in Yoga. It will improve your concentration and focus. Improves neuro-muscular coordination. Stretch your groins, knees, ankles and hips. Strengthen your legs and lower back. Helps in pelvic stability. Strengthens the ligaments and tendons of the feet. Precautions: Not recommended for longer periods if you have high blood pressure, or at-least take support of the wall. Avoid this if you have insomnia or migraine. Best time to perform is always in the morning. Ensure that both the shoulders are at same level and rectify if one shoulder is slightly higher than other. In the beginning its always better to practice in front of a mirror, until you gain perfection with your alignment without the help of the mirror.

In the ancient times, Sadhus in India disciplined themselves by performing Dharana/Dhyana in this pose, standing for longer duration. This pose is described in the 17th century Yoga text, Gheranda Samhita . 41

VRIKSHASANA TREE POSE

Follow the same techniques with stance as in the previous Vrikshasana Namaskar. However, in this pose, inhale as your raise both arms overhead with fingertips pointing up. Arms should be straight. Ensure to lengthen your neck and keep your shoulder blades downwards to your back. Exhale, as your bring the gaze to straight ahead or as in the first pic you may roll your head all the way back, giving a deep stretch to your front neck. When your shoulders are open and the neck is long, your breathing is more expanded and not constricted. You may bring both palms together as in the second picture or adopt Ksepana Mudra as in the 4th picture. Ensure that the bent leg knee, at the side is aligned to the hip. Drishti: Nasagre (nose) if the head is not rolled back. Angusthamadhye (thumbs) if the head is rolled back. Precautions: If you are suffering from blood pressure, then simply keep your head neutral and do not roll back to gaze on top. PARSHVA VRIKSHASANA SIDEWAYS TREE POSE Start from Tadasana. bring the left foot to place high above at the right inner thigh, and toes pointing down. Inhale, raise both arms sideways to the shoulder level with palms facing downward. Exhale, turn your head to right, bringing the chin over the right shoulder. Exhale, slowly side bend from your hips to the left side. Ensure that your left knee, left hip and left arm is aligned sideways. Similarly your right arm aligned to the right side. Do not round your back or bend your balancing leg. Perform for 20 seconds. Drishti: Hastagre (hands). Benefits: Apart from the benefits mentioned in the earlier Vrikshasana poses, this one also stretches the sides and gives more power to your balancing postures. Precaution: Avoid this pose if you suffer from Blood pressure. 43

URDHVA EKA HASTA ARDHA BADDHA PADMA VRIKSHASANA UPWARD ONE HAND HALF BOUND LOTUS TREE POSE Start from Tadasana. Bend right leg and with the help of left hand bring it on top to the crease of the left hip, as if in a Ardha Padmasana – Half Lotus (pg 175). Hold that foot with your left hand so that it should not slip lower. Exhale, bring your right arm behind your back to grab the right foot. Exhale, straighten the back. Release the left arm from your right foot if you are confident that your right arm has proper grip of the right foot. Inhale, slowly raise your left arm overhead bringing it in line with your left shoulder, with your fingers pointing up. Perform 20 seconds, release from the pose and do the other side. In-case if you are still unable to grab the right foot with your right arm from behind the back then you may hold the right foot with your left arm and try to reach your right arm from behind the back as nearer you can bring it to your right foot. Drishti: Nasagre (nose). Benefits: Strengthens and tones the entire standing leg, up to the buttocks. Stretches the bent leg, especially the outer parts of the leg, the knee area, ankle and opens up the stiffness in hips. Improves balance and stability in the legs. Strengthens ligaments and tendons of the feet. Establishes pelvic stability. Builds self-esteem and confidence. Precautions: This is an Intermediate to advanced pose. Persons with knee or lower back problems should avoid this pose. People with hypertension and high blood pressure should also avoid this.

BONUS POSES TANDAVASANA 1 – DIVINE DANCE OF GODS POSE 1 Start from Tadasana. Inhale, lift right at the hip level with toes pointing down. The left leg can be bent or straight. Inhale raise your arms and bend at the elbows at 90 degrees angle with the palms open and fingers pointing up to the ceiling. Your elbows should be at the level of your shoulders. Exhale, twist your upper torso to your right side while keeping the back erect. Drishti: Parshva Drishti (right/left side).

Vedic scriptures mention several occasions when Gods have performed the Tandava dance. Such as Krishna dancing Tandava in the Bhagavata Purana, Shiva dancing the Rudra Tandava and Ganesha dancing the Tandava. According to Shaivism, Tandava is the vigorous dance that is the basis of the cycle of creation, preservation and dissolution. Shiva as Nataraj is considered as the ‘King of dance” or the “Supreme Lord of dance”. LASYASANA PARVATI’S RESPONSE TO SHIVA’S TANDAVA POSE Start from Tadasana. Step left foot in front across the right leg at a comfortable distance. Both legs will be bent at knees. The front leg toes turned in and ankle stretched. Raise right arm overhead. Exhale, bend from the hip at the left side with your left outer forearm placed over the left thigh. Stretch to the side at a maximum. Gaze at your top hand. Drishti: Hastagrai (hands).

Parvati, is the wife of Shiva. Lasya dance is Parvati’s response to Shiva’s Tandava. A feminine version of Tandava,

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NATARAJASANA – LORD OF DANCE POSE

Start from Tadasana. Bend your right leg at the knee to fold behind and your foot as high as possible to your right glute. Grab your right foot with your right hand and extend your left hand in front in Jnana Mudra. Exhale, slowly bending forward and simultaneously pull your right leg higher from behind. Your back leg thigh can be parallel to the floor or higher, depending upon your flexibility level. Your extended front arm can be straight or bent at the elbow. Ensure that your balancing leg is straight. Fully expand your chest. If you find difficulty in balancing then you may gaze down to the floor or gaze straight ahead. You can have underhand grip of the back foot or inside grip. Drishti: Nasagre (nose) if you are gazing to the floor or Hastagre (hands) if you are gazing straight ahead. Benefits: Strengthens legs, ankles, chest, shoulders and core. Improves balance and opens up hip flexors. Expands the chest and improves lungs capacity for better breathing. Stretches the groins, abdominal organs and thighs. Helps in better digestion. Relieves stress and calms the mind. Precautions: An advanced pose, requires combination of various skills such as strong balance, intense back-bend, opening of chest and shoulders which will take some practice to achieve. Your standing knee should be slightly soft and not locked. Keep your hips square and knees aligned with the hips in order to avoid the rotation that disturbs the alignment. Engage your standing leg quadriceps.

DWI HASTA PADA UTTHITA STITI EKA PADA BHEKASANA BOTH HANDS TO FOOT RISING STANDING ONE-LEGGED FROG POSE This is a basic standing balancing pose. Start from Tadasana. Exhale, lift your foot from behind bending at the knee. Stretch your foot with your right hand, the heel touching your right buttock, then place the left hand on the right foot. Ensure that your knees are joined together Keep your back erect. Squeeze your upper back muscles and expand your chest. Bring your elbows behind you. Drishti: Nasagre (nose). Benefits: Stretches the thighs, knees, pelvic area, ankles and shoulders. Removes tiredness from legs. Expands the chest area for better breathing. Precaution: Avoid this pose if you have weak knees or ankles. NATARAJASANA for beginners In continuation to the Dwi Hasta Pada Utthita Stiti Eka Pada Bhekasana release the opposite arm from the foot and on an inhale, raise the other arm overhead. You may gaze straight ahead or gaze on top. With the right hand, stretch the right foot, with the heel touching the buttock of the same side. Expand your chest and elbows pointing towards wall behind you. Keep the right knee as close as possible to the left knee. Drishti: Nasagre (nose) if gazing ahead or if head rolled back then Hastagre (hand). Benefits: Apart from the previous, this pose also stretches the toes/feet. Precautions: People suffering from Blood pressure should not gaze on top, but keep the head neutral and gaze straight ahead. Avoid this pose if you have weak knees or ankles or injuries to them. 47

NANTUM NATARAJASANA BOWING TO NATARAJA Continue from Dwi Hasta Pada Utthita Stiti Eka Pada Bhekasana, inhale, then on an exhale, slowly bend forward until the upper torso is parallel to the floor and elbows pointing the ceiling. Maintain the grip on your raised foot with both hands and try to touch the heel to the buttock. Drishti: Nasagre (nose). EKA HASTA PADA UTTHITA STITI EKA PADA BHEKASANA ONE HAND TO FOOT RISING STANDING ONE-LEGGED FROG

Start from Tadasana. Bend the right leg, to lift the right foot behind and with the help of right hand reach the right foot towards the left buttock and now change the grip of right foot to left hand. Release the right arm grip from the right foot. Once again on an exhale try to bring the right foot as high as possible towards left hip with the help of left hand. Exhale, reach the right arm from front of your body to grab the right big toe on the left side of the body. Release the grip of left arm from the right foot. Inhale, raise the left arm in front of the body in Jnana Mudra for 20 seconds. Then proceed with other variation twisting upper torso to left with your left arm raised to the side,

bringing your right shoulder, left shoulder and left arm aligned sideways. And now perform this variation for 20 seconds. Exhale, release from the pose and do the other side, both poses 20 seconds each. Drishti: Nasagre (nose). Benefits: A challenging pose for advanced practitioners. Gives a sense of confidence, stretches the legs, hips, knees, ankles and feet. Tones the abdominal and core area. Massages the internal organs. Precautions: Avoid this pose if you have knee or hip injury or suffering from high blood pressure. ARDHA CHANDRACHAPASANA 1 HALF MOON BOW POSE 1 Start from Tadasana. Bend your right leg behind, bringing your right foot closer to your right buttock, then with your right hand grab the right foot. Exhale, bend forward with your left fingertips placed on the mat in such a way that your left shoulder is directly stacked above your left palm. Your right hip should not drop down to the right side but it should be stacked over the left hip. Similarly your shoulders should also be aligned sideways in such a manner that right shoulder is stacked above the left shoulder. Your right elbow will be pointing to the ceiling. You may gaze sideways to right or down to the mat or turn the face to right on an exhale to gaze to the ceiling. The left leg will be straight but not locked at the knee. Your right knee, right hip right shoulder should be in one line. Right heel touches the right glute. Ensure that your chest is well expanded and you are not restricting the breathing. Perform for 20 seconds to begin with then do the other side. Drishti: Nasagre (nose). Benefits: An intermediate/ advanced pose which stretches and strengthens the legs, shoulders, hips, arms and opens up the chest. Precaution: Avoid this if you have high blood pressure, leg injuries, hip injuries or lower back problems. 49

PARIVRITTA ARDHA CHANDRACHAPASANA REVOLVED HALF MOON BOW Start from Tadasana. Exhale, bend forward placing the left hand on the mat, with left shoulder above the left wrist. Lift your left leg from behind bending at the knee, reach the right arm behind and grab onto the left foot from outside. Exhale, stretch your right arm and try to bring your left foot as high as possible towards the ceiling while giving a maximum stretch to your left leg and right side of torso. Gaze downward or to the right side. Exhale, rotate your upper torso to right side bringing the shoulders aligned sideways in such a way that right shoulder is stacked above the left. Expand your chest sideways. Drishti: Nasagre (nose) if gazing down. Parshva drishtri (left or right side) if gazing sideways. HASTA PADA ARDHA CHANDRACHAPASANA HAND TO FOOT HALF MOON BOW POSE Start from Tadasana. Inhale, bend you right leg behind you and bring the right arm to grab the right foot from behind and touch the heel to your right buttock. Exhale, forward bend place left palm on the mat. Now slowly exhaling bring your left arm closer to your left foot and eventually place palm on left foot or grab the left ankle or shin. Other option you may continue from Ardha Chandrachapasana 1(revolved half-moon bow 1) slowly bring your bottom hand to the foot/ankle/shin. Drishti: Padayorgrai (toes/feet).

HASTA PADA PARIVRITTA ARDHA CHANDRACHAPASANA HAND TO FOOT REVOLVED HALF MOON BOW POSE Start from Tadasana. Exhale, lift the left leg behind and bring it towards right buttock. Exhale, bring your right arm behind from right side to grab onto the left foot. Exhale, slowly bend forward and place the left palm on the mat. Exhale, stretch your left leg to bring it as high as possible towards the ceiling. Bring the left knee in line with your left hip. Exhaling, slowly bring your left hand which is on the mat to place it on the right foot or grab onto the right ankle or lower shin. Gaze downward or to the right side. Drishti: Nasagre (nose) if gazing downward. Parshva drishti (right or left side) if gazing sideways. Benefits: Strengthens the legs and arms. Stretches the quadriceps and hamstrings. Removes stiffness from the hips. Stretches the arms, shoulders and upper back. Precaution: Both the above poses are only for advanced practitioners. ARDHA BADDHA NIRALAMBA EKA PADA UTTANASANA HALF BOUND UNSUPPORTED ONE LEGGED INTENSE STRETCH POSE Start from Tadasana. Exhale, bring the right hand behind your back and with the help of the left hand try to pull the right hand maximum towards the crease of the left upper thigh and hip, to grab with your right fingers onto upper thigh. Once your right hand is locked between the left upper thigh and hip, then on an exhale bend forward and place your left palm on the mat, the left shoulder and wrist should be aligned. You may place the entire palm or only the fingertips or even use a yoga block. Exhale raise your right leg from behind bending at the knee and flexing the toes. Rotate 51

your shoulders on an exhale lifting your right shoulder above the left. Gaze to the right side. Perform for 20 seconds. Drishti: Parshva (right or left side). Benefits: Strengthens and stretches the legs, arms, shoulders. Opens up the stiffness in the chest and scapula. Massages the abdominal organs. Precaution: For intermediate to advanced practitioners. ARDHA BADDHA NANTUM NATARAJASANA HALF BOUND BOWING TO LORD OF DANCE Continue from the previous pose. Lift the arm which is rested on the mat and on an exhale grab onto the foot which is raised on top. Exhale, try to touch the heel of that raised foot to the buttock on the same side. The upper torso will be roughly lower than the parallel and the thigh of the back leg will be slightly higher than the upper torso. Gaze straight ahead or downwards. Do not round your back and do not lock the knee of the standing leg. Drishti: Nasagre (nose). Benefits: Strengthens and stretches the legs, arms, shoulders. Opens up the stiffness in the chest and scapula. Massages the abdominal organs. Precautions: For advanced practitioners who have gained proficiency in balancing. But if you want, you can still attempt while taking the support of the wall on one side of your body. Avoid the standing balancing forward bend on leg poses if you have high blood pressure or low blood pressure or any injuries to the knee, lower back, wrists and shoulders.

NATARAJASANA 1 variation LORD OF DANCE 1 Start from Tadasana. Inhale, lift your right leg behind you bringing your right foot closer to your right side of your hip, then with the help of left hand try to place the right toes inside the right forearm-bicep crease. Exhale, straighten your back and raise arms to the sides. Elbows bent and pointing down. Adopt Jnana Mudra with both hands. Keep your left leg straight. Gaze upwards or in front. This pose is also preparation for the next pose. Drishti: Bhrumadhye (between the eyebrows). Precaution: Avoid this pose if you have weak knees or lower back/hip injury. NATARAJASANA 2 variation LORD OF DANCE 2 Follow the same technique as in the earlier Natarajasana 1 variation, except here the palms will be joined together and your head turned to the opposite side of the bent leg. Keep your shoulders aligned, The idea is to bring the leg as high as possible and not bend the upper torso to the side of the raised leg. Drishti: Parshva (left or right side). Benefits: Strengthens the legs and arms. Stretches the thighs, hamstrings, knees, ankles and toes. Massages the sides of the abdomen. Tones the buttocks and belly. Precaution: Avoid this pose if you have weak knees or lower back/hip injury.

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ARDHA CHANDRACHAPASANA 2 HALF MOON BOW POSE 2 Continue from the Natarajasana 1 variation. Take a deep breath and drop the left hand by the side while maintaining the right forearm-bicep hold of the right foot. Exhale, bend forward until your left palm or fingertips are rested on the mat the left wrist and shoulder are in one line. Ensure that your right shoulder is not dropping to the side, but is stacked above the left shoulder. Your right shoulder, right hip and right knee should also be aligned. Drishti: Hastagrai (hands). Benefits: Strengthens the legs and arms. Stretches the thighs, hamstrings, knees, ankles and toes. Massages the sides of the abdomen. Tones the buttocks. Expands the chest for better breathing. Precaution: Avoid this pose if you have knee or hip injuries.

PATAN VRIKSHASANA 1 TOPPLING TREE POSE 1 Start from Tadasana. Exhale, bring both arms behind your back and interlace fingers. Exhale, straighten your arms. Exhale, gently and slowly bend forward and simultaneously raise the left leg behind you bending at the knee and toes pointing up. Let your upper torso be slightly lower than the parallel (or it can be Parallel to the floor). The right leg will also be bent at the knee. Focus on your breath and your balance. Inhale, come back to Tadasana and do the other side. Drishti: Nasagre (nose) or Bhrumadhye (between the eyebrows). Precaution: Avoid this pose if you have knee injuries or weak knees. PATAN VRIKSHASANA 2 TOPPLING TREE POSE 2 Follow the Patan Vriksshasana 1 technique to begin with, but here you will go into a deeper forward bend and raise the back leg as high as possible, keeping both the legs straight and your face parallel to the floor. Ensure that your palms are firmly clasped and maintain the pressure on your arms to push it in the opposite direction above the back while keeping the arms stretched. Drishti: Bhrumadhye (between the eyebrows) or Nasagre (nose). Benefits: Stretches the arms, shoulders, upper back, scapula muscles and removes stiffness and pain from those parts. Strengthens the legs and gives a sense of balance and confidence. These two poses, not only stretches and strengthens, but also are relaxing and calming. Precautions: This is an intermediate pose. After gaining proficiency in PatanVrikshasana 1 you may try this or you may try this pose with your back leg supported to the wall behind.

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URDHA PRASARITA EKA PADA UTTANASANA UPWARD STRETCHED ONE-LEGGED INTENSE STRETCH/FORWARD BEND POSE

Start from Tadasana. Inhale, raise your arms overhead, then on an exhale forward bend until the palms are rested on the floor. Beginners may place the palms slightly in front. Focus on your breath. Inhale, then on exhale raise one leg behind bending at the knee. Raise your back leg as high as possible. Ensure that your raised back leg knee and the same side sitting bone is in one line. Intermediate/advanced practitioners may bring the palms closer to the standing foot by the sides. Inhale, then on exhale touch the forehead to the knee or to the shin. The standing leg must be straight. Perform for 20 seconds. Drishti: Padayoragai (feet/toes) or Nasagre (nose). Benefits: Stretches and lengthens hamstrings and calves. Stretches the quads. Also a relaxing and stress relieving pose, which also helps relieve insomnia. Strengthens the legs. Tones the abdominal muscles. Removes belly fat. Stretches the back. Flow of blood to the head. Precautions: Avoid this pose if you have injured lower, high blood pressure, glaucoma or dental bone grafts in last 45 days. As a beginner if you cannot straighten the standing leg then you may slightly bend at your knee. Furthermore, persons finding difficulty placing their palms on mat may use yoga blocks to place their hands. Ensure that your standing foot is spread out well and you are not exerting pressure on only one side of the foot.

BADDHA HASTA UTTHITA STITI VAYU MUKTYASANA 1 HANDS BOUND RISING STANDING WIND RELIEVING POSE 1 Start from Tadasana. Inhale, lift left leg at the level of your solar plexus with the toes flexed and pointing downward. Subsequently, bring both your arms at shoulder level and bent at elbows with each inner part of elbow rested on top of the fingertips. Arms have to be parallel to the floor. Knee of the lifted leg should touch the forearms. The standing leg will be slightly bent. Left foot in front of the right thigh. Keep your back erect. Drishti: Nasagre (nose). Benefits: Strengthens the legs, stretches the feet, ankles, creates balance and focus. Tones abdomen and removes gas. STITHI UTTHITA EKA PADA CHIBI JANU SHIRSHASANA STANDING RISING ONE-LEGGED CHIN TO KNEE variation 1&2

Start from Tadasana. Inhale, lift left leg bring it close to the abdomen and on an exhale interlock fingers over the shin. Try to press that lifted leg to your 57

abdomen. Thereafter, to deepen the pose (as per the 2nd pic), bring the right wrist across the left shin, with left hand grab the right wrist and press it firmly towards your abdominal area. Inhale, then one an exhale bring the chin closer to the left knee Perform the first pose for 20 seconds and thereafter the second pose for 20 seconds. Slowly release from the pose and do the other side. Drishti: Nasagre (nose). Benefits: Massages the abdominal organs, reduces bloating, eases tension in the lower back and improves overall circulation. Strengthens legs, arms, back, abs and tones the abs. Can get rid of belching and gas from the abdomen. Eases stomach pain and cramps. Improves digestion. Precautions: Do this with the back supported by the wall in-case of blood pressure problems. STITI UTTHITA VAYU MUKTYASANA STANDING RISING WIND RELIEVING Start from Tadasana. Inhale, lift your right leg and bring it closer to your right side of your rib-cage. Exhale, wrap right arm over the right shin and reach that arm from the side to bring it behind your back. Exhale, bring your left arm behind your back and reach it towards the right arm behind. You may simply interlace both hands behind your back or with your right arm grab your left wrist, while the left palm and fingers are stretched out. Take a deep breath, then on an exhale straighten your back and left leg. The toes of the lifted leg should be stretched downwards. Gaze straight ahead and perform for 20 seconds. Drishti: Nasagre (nose). Benefits: Improves your digestive system. Strengthens abdominal area. Massages internal organs. Stimulates reproductive organs. Burns belly fat. Relieves lower back tension. Improves balance and strengthens legs. Removes stiffness from the hips. Stretches the arms and shoulders. Precautions: Avoid if you suffer from severe hip problems, neck pain, leg injuries or underwent abdominal surgeries in last 6 months.

PARIVRITTA NAMASKAR STITI UTTHITA VAYU MUKTYASANA REVOLVED PRAYER STANDING RISING WIND RELIEVING POSE Start from Tadasana. Inhale, lift your right leg and place the right foot on top of your left thigh. Take a deep breath, then on an exhale bring your left elbow across the right knee and join both palms in Namaskar/Anjali Mudra. Lengthen your spine and then on an exhale, twist your body to the right side turning your head towards the right or right side up to the ceiling. Your left leg will be slightly bent at the knee. Ensure that you are not rounding your back. Your shoulders will be aligned sideways. Drishti: Parshva (right/left side) or Urdhva (up to the sky). Benefits: Massages the internal organs. Strengthens the legs. Gives a deeper stretch to your lower back. Removes gas and belching from stomach. Precaution: Avoid this if you have lower back, knees, hips or leg injuries. Do not hold your breath unconsciously during such poses as you might get abdominal cramps.

BONUS POSE PARIVRITTA BADDHA STITI UTTHITA VAYU MUKTYASANA REVOLVED BOUND STANDING RISING WIND RELIEVING POSE Start from Tadasana. Inhale, lift your right leg towards your belly. Inhale, then on an exhale bind the left arm across the right knee and turn it back over the right shin. Exhale, take your right hand behind your back and reach the left hand. Interlock/interlace both the hands. Exhale, twist upper torso to your right side. Drishti: Parshva (right/left side). 59

TANDAVASANA 2 – SHIVA’S VIGOROUS CYCLE OF LIFE DANCE Start from Tadasana. Inhale, lift left leg and place left foot on top of right thigh. Your right leg will be bent. Ensure that your left foot is comfortably rested on the right thigh. Exhale, bring your right elbow across the left knee and right hand adopting Jnana Mudra. Exhale, twist your torso and turn your shoulders to the left side. Extend the left arm behind you adopting Jnana Mudra. Your shoulders will be aligned sideways. Drishti: Hastagre (hands). Benefits: This pose strengthens the legs and tones the abdominal area and opens up stiffness from the hips. Overall it gives a sense of stability and calm. Precaution: Avoid the pose if you have knee or lower back problems. PARIVRITTA ARDHA STITI VAYU MUKTYUTTONASANA REVOLVED HALF STANDING WIND RELIEVING INTENSE STRETCH POSE Start from Tadasana. Inhale, bend forward on an exhale. Exhale, bring the right elbow to the left knee. Lift the left leg behind and keep the knees together. Inhale, extend left arm to the back. Adopt Jnana Mudra for both hands.To increase the intensity you may bring the right elbow across the left knee. Drishti: Bhrumadhye (between the eyebrows). Benefits: Strengthens the legs and back. Massages the internal organs and tones the abdominal muscles and removes excess gas from the stomach. Precaution: For intermediate/advanced practitioners.

PARIVRITTA EKA HASTA PADA ARDHA STITI VAYU MUKTYUTTONASANA REVOLVED ONE HAND TO FOOT HALF STANDING WIND RELIEVING INTENSE STRETCH POSE In continuation to the previous pose. Exhale, grab the left foot with left hand. Take a deep breath and on an exhale slowly bend the standing leg and try to press the raised leg heel behind. Do not round the back. Drishti: Bhrumadhye (between the eyebrows). PARIVRITTA ARDHA STITI VAYU MUKTYUTTONASANA NAMASKAR REVOLVED HALF STANDING WIND RELIEVING INTENSE STRETCH POSE NAMASKAR In continuation to the above pose. Release the left arm from the back foot. Exhale, bring from behind the raised leg left knee across the right calf or simply press it on the right calf. Take a deep breath, exhale bring your left elbow across the right knee and join hands in Namaskar/Anjali Mudra. The toes of the raised leg will be fully stretched behind. Twist your shoulders to the right side and gaze downward. Drishti: Bhrumadhye (between the eyebrows). Benefits: One of the excellent balancing pose which also tones the abdominal muscles, strengthens legs, strengthens the back and hips, massages internal organs and gives a sense of calm and confidence. Opens up stiffness from the shoulders. Strengthens the chest and arms. Precautions: Avoid this if you have knee injury or problems with balancing. Beginners may try with the support of the wall. 61

PARIVRITTA VISHAMA PADA ARDHA UTTANASANA REVOLVED UNEVEN LEGS HALF INTENSE STRETCH POSE also known as Revolved Uneven Legs Half Forward Bend pose. Continue this pose from Uttanasana or start from Tadasana. Inhale, raise both arms overhead, exhale forward bend resting both arms on the mat. Feet will be 5-7 cms width apart. Inhale, raise the right heel and rest your right hand just in front of your right knee on the mat, the back of triceps touching your right knee. Take a deep breath, then on an exhale raise your left arm sideways to the top bringing both the arms and shoulders aligned sideways. Your upper torso will be parallel to the floor sideways. Inhale, turn your head from left to face the ceiling. Drishti: Hastagre (hands). Benefits: Strengthens legs, stretches legs, hips, arms and opens up the chest. Precautions: Advanced pose. However, you may practice with your back supported by wall. VIPARITA NAMASKAR PARIVRITTA VISHAMA PADA ARDHA UTTANASANA REVERSE PRAYER REVOLVED UNEVEN LEGS HALF INTENSE STRETCH POSE Continue from the previous pose. Exhale bring both arms behind your back in Namaskar/Anjali Mudra or simply grab the elbows with the opposite hands. Bring the bottom arm elbow outside the same side thigh. Exhale, maintain the upper torso in a side twist with head facing to the ceiling. Keep your back erect and left leg straight. Drishti: Bhrumadhye (between the eyebrows).

BADDHA VISHAMA PADA ARDHA UTTANASANA BOUND UNEVEN LEGS HALF INTENSE STRETCH POSE In continuation to the previous pose. Move your front foot slightly forward and keep the heel raised. Exhale, from the inside of right thigh reach the same side arm below the thigh and bring it behind your back. Exhale, bring the left arm behind the back and interlace fingers or with the bottom arm grab the other wrist. Keep other leg in an intense stretch. Head should not feel the strain, face parallel to the floor. Drishti: Bhrumadhye (between the eyebrows). Benefits: Strengthens the legs, arms and shoulders. Massages the internal organs and opens up stiffness from the shoulders and arms. Precaution: If you find difficulty in balancing, then practice with the support of the wall behind your back leg. ARDHA AGNISTAMBHASANA ARDHA CHANDRASANA 1 HALF FIRELOG IN HALF MOON POSE 1 Continue from Uttanasana or start from Tadasana. Inhale raise both arms overhead, then exhale bend forward resting both palms on mat. Lift your left leg and with the help of right hand place the left foot on your right thigh, with the left outer ankle outside the right thigh. Keep your right leg straight. Inhale bring your right arm behind your back with your palm resting on your lower back and elbow pointing towards the ceiling and left hand placed on the mat. Drishti: Hastagrai (hands).

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EKA PADA GOMUKHASANA ARDHA CHANDRASANA ONE-LEGGED COW FACE IN HALF MOON POSE In continuation with the previous pose. Here we shall change the left leg positioning from Fire log to Cow face. Bring your left leg to tightly wrap over your right thigh with the left hamstring pressed over your right thigh and toes stretched behind. Left palm or fingertips on the mat (you may also use a Yoga block). Exhale, raise your right arm from side towards the ceiling, aligning right and left shoulders. Keep you right leg straight. Elongate your spine without strain on your back muscles. Inhale, gaze at your right (top) hand. Drishti: Hastagre (hands). Benefits: Opens up the hips. Strengthens legs, arms, shoulders and hips. Stretches the quads, hamstrings and calves. Opens up the chest. Precautions: Avoid the pose if you have knee, lower back or hip injuries. ARDHA BADDHA PADMOTTANASANA 1 HALF BOUND LOTUS FORWARD BEND POSE 1 Continue from the previous pose. With the help of the right hand bring the left foot as high as possible to place it between the crease of the right thigh and hip, with your foot slightly extended outside the right thigh/abdomen. Let the left knee point downwards. Both arms fingertips placed on the mat in line with your shoulders. Head facing down. Lengthen the spine in downward line. Drishti: Nasagre (nose). Benefits: Will stretch your legs, hips, knees, ankles, back and shoulders. Strengthens the legs. Tones and massages abdominal muscles/organs. Precaution: Avoid the pose if you have knee or lower back injuries.

ARDHA BADDHA PADMOTTANASANA 2 HALF BOUND LOTUS FORWARD BEND POSE 2 In continuation to the previous pose. Left foot remains locked in half lotus. Exhale, bring your left arm from behind to grab your left foot which is in half lotus. You may also use a Yoga strap in-case you are unable to grab the foot. Right palm or fingertips on the mat, but slightly closer to your right foot. Face parallel to the floor. Lengthen the spine and straighten your back. Drishti: Hastagre (hands). ARDHA BADDHA PADMOTTANASANA 3 HALF BOUND LOTUS FORWARD BEND 3 In continuation to the previous pose. The palm which is on the mat, bring it closer to the outside of the right foot. Inhale, then exhaling slowly bring your face closer to your standing leg and eventually touching the chin or nose or forehead to the knee or shin. In the beginning you may slightly bend your standing leg until you get proficiency in bringing the face closer to your standing leg without any strain. Drishti: Nasagre (nose). Benefits: Massages your internal organs and tones your abdomen. Stretches and strengthens your legs. Stretches your lower back.

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PARIVRITTA PARSHVA KONASANA NAMASKAR REVOLVED SIDE ANGLE POSE WITH NAMASKAR Lunge down with your left leg in front 90 degrees angle and (back leg) right knee, shin and foot (toes stretched behind or curled in) rested on the mat. Exhale, bring your right elbow across your left knee, once again exhale, then bring the back of your triceps across the outer knee (beginners may stay with their right elbow across the left knee). Join palms in Namaskar/Anjali Mudra. Your right arm (or the bottom arm) will remain passive and there should be no force applied from the right arm, but only the left arm will be active and with the power of the left arm, twist your upper body towards left (on an exhale) bringing both the shoulders sideways and back erect. Ensure that the knee of the front leg doesn't move away from its alignment over the ankle. Exhale, turn your head to the left side or towards the ceiling. Exhale, twist to your left from your midsection and hips. Keep your chest expanded and shoulders wide. To begin with perform this pose for 20 seconds. Exhale slowly release from the pose and repeat the same techniques on the other side. Drishti: Urdhva (towards the sky). Benefits: This pose targets the muscles of the hips, the side of the back, lower back, shoulders and entire abdominal area. Activates the solar plexus. Improves the functioning of the organs related to the abdomen, the glands in relation to the endocrine network, the pancreas gets activated to secrete hormones and keeps them balanced. Detoxifies the body. Reduces blockages of the lower spine and gives deep stretch to the legs. Improves the capacity of the lungs. Improves the digestion. Improves the functioning of the reproductive organs and removes problems related to infertility and problems related to the menstrual cycle for women. Most importantly cures the symptoms of the sciatica nerve problems. Precautions: Avoid this pose if you suffer from migraine, high blood pressure or have injured legs, knees, neck or lower back.

PARIVRITTA PARSHVA KONASANA NAMASKAR with back knee off the floor

The only difference in this pose is that the back knee is off the floor and the back leg is straight with the back foot turned inwards to 45 degrees angle. PARIVRITTA PARSHVA KONASANA -REVOLVED SIDE ANGLE Getting into the pose

Right leg 90 degrees angle and left leg straight off the floor or knee on the mat. Exhale, bring left arm across the right knee and place it in close contact outside right foot on the mat. Ensure that your right knee doesn't move away from its alignment. Straighten the left arm and twisting your upper torso to right from the midsection and eventually bringing your shoulders in alignment sideways. 67

This practice will enable you to perform the other poses which require a deeper and intense twist. It will open up your hips further for much more advanced poses. Perform 20 seconds then do the other side. In another method of getting into the pose, you may lunge down with right leg 90 degrees angle and left knee, shin, foot resting on the mat. Exhale, bring your left arm across the right knee. The back of your left shoulder should be across the right knee, with the arm straight and fingertips pointing downward. Inhale, extend right arm overhead in line with your right side. Exhale, turn your head from right side towards the ceiling. Perform 20 seconds and then do the other side. You may thereafter try the same method with the back leg straight (knee off the mat) and foot 45 degrees angle. PARIVRITTA PARSHVA KONASANA – REVOLVED SIDE ANGLE POSE After practicing the above preparations you will finally be able to achieve the Parivritta Parshva Konasana. Left leg in front, 90 degrees angle With your left knee exactly above the left ankle. Right leg straight and right foot turned inwards to 45 degrees angle. Take a deep breath, exhale, bring your right arm across the left knee and place the palm on the mat, in close contact outside the left foot. Right arm will be straight. Exhale, twist your upper torso to the left side bringing your shoulders in alignment, such as left shoulder is above the right. Inhale, extend your left arm straight overhead, elongating your left side fully till the end of your left fingertips. Exhale, turn your head towards the ceiling. Drishti: Urdhva (up to the sky). Benefits: Massages the internal organs and detoxifies the entire body. Strengthens the arms, shoulders, back, hips and legs. Reduces belly fat.

Tones the entire core and waistline. Strengthens the arms and upper back. You can also practice this pose with your back knee on the mat and the toes stretched behind or curled in. Precautions: Avoid these twisting poses if you were suffering from diarrhea in last 24 hours. BADDHA HASTA PARIVRITTA PARSHVA KONASANA HANDS BOUND REVOLVED SIDE ANGLE POSE In continuation to the previous pose, you had your right arm straight and placed outside the left foot. Inhale, then on exhale bend your right arm at the elbow and reach it from below the left thigh to bring it to inside the left thigh. Release the extended arm overhead and on exhale bring it behind your back. Take a deep breath, then on an exhale clasp both hands behind. Turn your head towards the ceiling from the left side and the shoulders aligned sideways. Exhale, twist upper torso to the left side. Once you gain proficiency in the above, then you may perform by straightening the back leg, with back knee off the mat and back foot turned inwards to 45 degrees angle. Ensure that your back is not rounded. Keep your shoulders aligned sideways, one shoulder stacked over the other. Gaze towards the ceiling. Drishti: Urdhva (up to the sky) for all the above variations of Revolved Side Angle poses. 69

ARDHA CHANDRASANA NAMASKAR – HALF MOON PRAYER

Start from Utthita Trikonasana – extended triangle pose (pg 34,35) with right foot in front and the right arm to the mat, from this pose slowly transitioning yourself, inhale and lift the left foot off the mat until your left leg is parallel to the floor. Keep the left leg straight and simultaneously straighten your right standing leg. Exhale, rotate your upper torso to the left side so that your shoulders are stacked one on top of the other. Inhale, bring both arms together at the solar plexus in Namaskar/Anjali Mudra. Gaze to the left side, or to the floor or towards the ceiling. Perform for 20 seconds then slowly return back to Utthita Trikonasana. Drishti: Nasagre (nose), Parshva (sideways) or Urdhva (up to the sky). VIPARITA NAMASKAR ARDHA CHANDRASANA – REVERSE PRAYER HALF MOON POSE Follow the same technique as in the previous pose, exhale, bring both your arms behind your back to join together in Namaskar/Anjali Mudra. However, here you may stretch your back leg as high as possible and slightly turn your balancing foot to 45 degrees angle. Both legs must be straight. Turn your head to the mat, or to the side or to the ceiling.

Drishti: Nasagre (nose), Parshva (sideways) or Urdhva (up to the sky). Benefits: Opens up stiffness and stretches the shoulders, upper back, pectoral muscles, arms, wrists and palms. An excellent balancing pose, also strengthens the legs and stretches the hips and legs. Persons with discomfort and tiredness in elbows and wrists will find relief. Improves concentration and focus. Precautions: Avoid this pose if you have injuries in wrists, elbows, shoulders or hips. Use wall as support if you find difficulty in balance. DWI HASTA PADA DANDAYAMANA JANUSHIRASANA BOTH HANDS TO FOOT STANDING HEAD TO KNEE POSE

Start from Tadasana. Inhale, lift you right leg, bending at your knee, towards your belly. Inhale, with both hands grab under the same foot, with interlaced fingers. Exhale, straighten the right leg in the air in front of you and keep it parallel to the floor. Once again, on an exhale, lower your upper torso in a forward bend bringing your face towards the right knee. To increase the intensity, lift your right leg higher than parallel and on an exhale touch your chin to the knee/shin. The standing leg should be straight. Elbows by the side. Drishti: Bhrumadhye (between the eyebrows). Benefits: Stretches and strengthens entire back, shoulders, glutes, hamstrings, legs and arms. Tones the abdominal muscles and reduces belly fat. Precautions: Don't force yourself in this pose as it may backfire with some injury. It can take a while for some people to open up the hips, lower back and hamstrings to get the full range of this pose. You may use a Yoga strap around your elevated foot instead of grabbing your foot with both hands. 71

KALI ASANA- GODDESS KALI’S POSE

Start from Tadasana. Take a wide stance, till your knees are stacked above your ankles and feet spread out sideways. Your thighs should be parallel to the floor. Inhale, raise your hands to sides, elbows at a shoulder level, forearms perpendicular and palms facing the ceiling. Keep your back erect and focus on your breathing. Elbows aligned with your shoulders. Drishti: Bhrumadhye (between the eyebrows). Benefits: This pose strengthens the legs, glutes, hips, back, shoulders, core and arms. An extremely dynamic pose which requires lots of determination and practice through basic standing poses. It also relieves stress, anger and makes you more composed and balanced. Precautions: Although this pose looks simple, if you have not developed strength in legs, lower back and arms, through the basic standing poses, then you might wrongly perform and create an injury. PADMA MUDRA URDHVA HASTA KALI ASANA LOTUS SEAL IN UPWARDS HANDS GODDESS KALI’S POSE Continue from the previous pose. Inhale, raise both arms by the side overhead, elbows slightly bent. Touch the base of the palms with each-other and stretch out the fingers pointing to the ceiling. Keep your back erect. Drishti: Bhrumadhye (between the eyebrows). Benefits: Apart from the above benefits, this also stretches the upper body.

PARSHVA BADDHA HASTA KALI ASANA-SIDEWAYS BOUND HANDS GODDESS KALI’S POSE Continue from the previous pose. Transitioning from the hands in Lotus seal to interlacing both hands. Palms facing the crown. Take a deep breath, exhale, bend sideways and turn head up to the opposite side. Ensure that your upper torso and hands are aligned with your thighs sideways. Drishti: Urdhva (up the sky). PARSHVA KALI ASANA-SIDEWAYS POSE OF GODDESS KALI Start from Kali Asana. Exhale, bend to your right side and place right palm on the mat slightly near your right (inner) foot. Inhale, raise your left arm straight on top bringing your shoulders aligned one stacked over the other. Back of the right shoulder touches the inner right thigh. Drishti: Urdhva (up to the sky). BADDHA HASTA KALI ASANA HANDS BOUND GODDESS KALI’S POSE Continue from the previous pose. Angle the feet slightly to front and knees slightly bent. Exhale, bend forward bring your right arm from below the right thigh to reach behind it. Exhale, bring your left arm behind your back and interlock fingers. Exhale, straighten your left arm, raise your hips and lower your head down towards the mat. Drishti: Bhrumadhye (between the eyebrows). 73

ADHO MUKHA SHVANASANA – DOWNWARD FACING DOG One of the most popular pose in Modern Yoga, often incorporated into the Vinyasa and is part of the Surya Namaskar (sun salutation). There are many variations practiced at different levels. A similar pose can be found in the 18th century ‘Hathabhyasa Paddhati’ by the name ‘Gajasana’ (elephant pose). The Indian Wrestlers and Gymnasts have been using this posture in the workout named Dhand. The Raja of Aundh, Bhawanrao Pant Pratinidhi (1868-1951) popularized this posture in the Surya Namaskar in his 1928 book titled, The

Ten Point Way to Health: Surya Namaskars. Start from all four (table top pose) on the mat, with your knees under your hips and palms aligned under your shoulders. Curl your toes under and press into the pads at the base of it. Take a deep breath, then exhaling slowly press down through the hands and lift your hips on top. Beginners, will keep the knees bent and find the neutral spine. Lengthen your spine by pressing back from the hands and lengthening from shoulders and armpits. Let your arms and back be aligned and the head relaxed. Your heels will be raised from the mat. Belly will be tucked in. Stay in the pose for 20 seconds focusing the gaze on the mat. If possible try to straighten your legs. With some practice you should be able to finally straighten your legs on exhale, soles of the feet in full contact on the mat and firmly rooted. The position should look similar to a mountain or triangle with your head passive. Now once you achieve this, try fixing your gaze at your navel. Your feet should be in line with your sitting bones and palms shoulder width apart. Palms fully spread out and firmly rooted on the mat. Press the heels to the mat. Keep the back erect and crown of the head as low as possible. Drishti: Nasagre (nose) or Nabhi (navel).

ADHO MUKHA SHIRSHA MAKARASANA-DOWNWARD FACING DOG HEAD TO THE FLOOR DEDICATED TO MAKARA Continue from the Adho Mukha Shvanasana. Exhale, lower your forearms and rest it on the mat and the crown of you head placed on the mat. Keep your legs straight. Drishti: Bhrumadhye (Between the eyebrows) or Nabhi (navel). EKA PADA ADHO MUKHA SHVANASANA-ONE-LEGGED DOWNWARD FACING DOG Continue from Adho Mukha Shvanasana. Inhale, raise your right leg from behind bent at the knee. Keep the knees together and the toes of the top leg pointing to the ceiling. Maintain the same technique with the rest of the body as in Adho Mukha Shvanasana. Drishti: Bhrumadhye (between the eyebrows) or Nabhi (navel). PADA ARDHA GOMUKH ADHO MUKHA SHVANASANA LEG POSITION IN HALF COW FACE IN DOWNWARD FACING DOG POSE Continue from the previous pose. Bring the left leg across the right thigh, keeping it close and tight. The left foot will be stretched and toes pointing to right side. Rest of the body as in Adho Mukha Shvanasana. Drishti: Padayoragrai (toes or feet). 75

HASTA KULPA EKA PADA ADHO MUKHA SHVANASANA 1 HAND TO ANKLE ONE-LEGGED DOWNWARD FACING DOG 1 Continue from Adho Mukha shvanasana. You have two options here, either you can grab your ankle first or raise your back leg first. Inhale, with the right arm grab the right ankle from outside. Then on an exhale, slowly raise your left leg behind bent at the knee. Keep the knees together and right leg straight. Your left toes will be stretched towards the ceiling. The left arm and the back will be aligned as in the Downward Facing Dog. Face parallel to the floor. Drishti: Angushtamadhye (thumbs) or Padayoragrai (toes/feet). HASTA KULPA EKA PADA ADHO MUKHA SHVANASANA 2 HAND TO ANKLE ONE-LEGGED DOWNWARD FACING DOG POSE 2 Continue from the previous pose. Release your right arm from the right ankle and place it on the point where your palm was placed during the Adho Mukha Shvanasana. Inhale, now bring your left hand to grab the right ankle from outside. Your standing leg should be straight and knees together. The left leg will remain raised on top, bent at the knee, with your foot pointing towards the ceiling. Engage your right arm strongly on the mat. Drishti: Angushtamadhye (thumbs) or Padayoragrai (toes/feet). Benefits: For all the above Adho Mukha Shvanasana and it variations. Strengthens arms and shoulders. Tones the core and the waist. Lengthens the hamstrings and the calves. Brings blood flow to the brain. Strengthens the back and stretches the spine. Strengthens and opens the chest. Opens up sinuses and nasal congestion. Gives glow to the face. Improves posture.

PARIVRITTA ADHO MUKHA SHVANASANA REVOLVED DOWNWARD FACING DOG POSE Begin from Adho Mukha Shvanasana. In this pose both the feet will be together. Inhale, then on exhale bring your left hand across the right foot and grab the outer ankle. Exhale, twist your body to right side bringing the shoulders aligned sideways. The head should be turned to the right side. Keep your back elongated and lengthen the spine. The right arm should be straight, but do not lock the elbow or shoulder joint. Drishti: Parshva (right/left side) Benefits: Apart from the benefits of the Adho Mukha Shvanasana, this pose also strengthens the arms, shoulders, legs and stretches the ignored parts of the hips and legs. It also tones and massages the abdominal organs. Increases blood flow to the brain. EKA PADA ADHO MUKHA SHVANASANA ONE-LEGGED DOWNWARD FACING DOG POSE Start from Adho Mukha Shvanasana. Shift your left foot approximately to the center, in line with your head. Inhale, then on an exhale raise your right leg fully stretched over your hip and in line with your right hip. Do not rotate your hips. Engage your right leg and fully stretching your right foot towards the ceiling. Your right leg starting from the right foot through the back and till the arms has to be aligned. The left leg should also be straight, but the knee should not be locked. Do not move your bodyweight to right or left arm, but distribute equally on both. Do not rotate your shoulders to right or left. Engage your upper back muscles by pressing the palms into the mat. Drishti: Padayoragrai (toes or feet). 77

Additional Benefits: For all the above Adho Mukha Shvanasana and its variations. Increases circulation of both blood and lymph systems. Nourishes and revitalizes cells throughout the body while also detoxifying. Expands chest and improves better respiratory function of the lungs. Persons with Sciatic nerve pain will find relief. Elongates the muscles of the legs and removes tightness around the back of legs and buttocks. Builds up strength in shoulders, arms and core which will be helpful during the Vinyasa. Decongests the spinal column, an important function that aids the free flow of energy and coordination between the brain and the body. Gives relief from headaches. Precautions: People with high blood pressure, wrist pain or weak wrists should avoid this pose or try to do minimum 5-10 seconds. NAMA BADDHA HASTA VIRABHADRASANA BOWING HANDS BOUND WARRIOR POSE Start from Virabhadrasana 2. Left leg is 90 degrees angle and right leg straight. Right foot turned outwards. Exhale, bring both arms behind your back and interlace fingers. Exhale, straighten your arms and bend forward until the crown of your head touches the mat. Engage your arms behind your back to fully stretch it upwards. Keep your left knee and ankle aligned. Perform for 20 seconds, then inhale return back to top and do the other side. Drishti: Padayoragrai (toes/feet). Benefits: Stretches the back, especially the upper back scapula. Stretches the arms, shoulders, hips and legs. Strengthens the legs. Increases blood flow to the brain. Strengthens the core muscles. Reduces the belly fat. Aid in good digestion. Relieves constipation. Precautions: For intermediate/advanced practitioners. Avoid this if you have High Blood Pressure or Low Blood Pressure or leg injuries.

NAMA BADDHA HASTA VIRABHADRASANA BOWING HANDS BOUND WARRIOR POSE , variation Slight variation from the previous pose, with back leg knee, shin and foot rested on the mat. The back foot can be stretched backwards or toes curled in. Keep the head closer to the front foot. Also called as Baddha

Hasta Uttana Pristhasana Hands Bound Extended Lizard Tail Lunge. Drishti: Padayoragrai (toes/feet). ARDHA BADDHA PARIVRITTA EKA PADA RAJA KAPOTASANA HALF BOUND REVOLVED ONELEGGED KING PIGEON From Tadasana lunge down on the mat with your right leg in 90 degrees angle. Place your back knee away from your body backwards. Exhale, bring your left arm behind your back and reach it on the top of the right upper thigh and grab there. Inhale, adopt Jnana Mudra with right hand place upper part of your wrist on the right knee. Exhale, twist your upper torso to left bringing your shoulders in alignment sideways. Turn your head to left and on an exhale lift your back foot off the mat with your toes stretched up. Drishti: Padayoragrai (toes or feet). Benefits: Strengthens and stretches the legs, shoulders, upper back, chest and arms. Tones abdominal area and opens up stiffness from the hips and groins. Precautions: Avoid this pose if you have knee injury or place a folded towel below the knee of the back leg.

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JANU PADA PARIVRITTA ANJANEY NAMASKAR ASANA FOOT TO KNEE REVOLVED (LORD HANUMAN THE SON OF ANJANI) LUNGE PRAYER POSE Lunge down with your right knee, shin and foot rested on the mat. Bring your left foot across the right knee. Exhale, bring your right elbow across your left knee and join palms in Namaskar. Exhale, twist your upper torso to left, turn your head to left facing the ceiling. Align your shoulders sideways. Back foot stretched or toes curled in. Do not round your back. Expand your chest and shoulders. Drishti: Urdhva (up to the sky). Benefits: Massages and detoxifies internal organs. Tones the abdominal muscles. Stretches the sides of the thighs and opens up stiffness from the hips. Improves digestion. Removes belly fat. Improves lungs capacity PARIGHASANA GATE POSE From Tadasana kneel down on the mat. Inhale, extend your right leg to the side with the right foot stretched sideways (toes can be lifted on top or foot can be firmly rooted). The right leg should be straight. Left knee should be in line below the left hip. Inhale, raise your left arm overhead. Exhale, bend sideways to right and slowly place your right palm on the mat in front of your right thigh or knee depending upon your anatomy. Try to extend your overhead left arm sideways, imagine as if someone is pulling your arm from the side. Keep your left shoulder stacked over the right shoulder and do not lean forward. Maintain your left arm, left side alignment sideways. Turn your head towards the ceiling. Perform 20 seconds. Beginners may place their right palm on right thigh or calf, if they are unable to place the palm on the mat. Parighasana is also performed differently, with the foot of the extended leg, instead of pointing to the side, is turned to point in front.

However, both methods are correct, with the foot of the extended leg facing in front or to the side. Different schools practice differently. Some schools incorporate both the methods. You may also practice both the methods. Drishti: Urdhva (up to the sky). To give a deeper stretch to the side you may reach the right palm on top of the right foot (or if possible you may place the right forearm on the mat in front of the right leg.

Or you may reach both arms to the right foot. Keeping rest of the method unchanged.

Benefits: This pose and its variations extends some of the neglected parts of the side of your body. Stretches quadriceps, hamstrings, calves, ankles and spine. It gives a full stretch from the IT muscles to the sides of quadriceps, the hips, obliques, intercostals, latissimus dorsi, triceps, biceps and also the wrists. Stretches and strengthens the inner thighs, groins and core muscles. Opens the shoulders. Stimulates abdominal organs and lungs. Reduces knee pain. Precautions: If you have knee problems or injuries then you should avoid this pose. Persons suffering from High Blood Pressure should not turn their head towards the ceiling and only half bend on the side, with the same side hand on the same side thigh.

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PRAPADA UTKATASANA – TIP TOE FIERCE POSE also known as Chair Pose in modern day yoga When the heels are raised its Prapada Utkatasana, if not, then simply Utkatasana Start from Tadasana. You might want to keep your feet 4-5 cm width apart in case if you find difficulty in balancing or else keep your feet and knees together. Exhale, sweep your arms in front of you at shoulder level and slowly lower your body bending at your knees and eventually lifting your heels off the mat. If you find difficultly in balancing while the heels are off the mat then you may perform the pose without lifting the heels. Do not arch your back. Gaze straight ahead. You may also join your palmstogether in Ksepana Mudra or Anjali Mudra, or for wider expansion of chest and shoulders you may raise your arms overhead aligned with your shoulders. Keep your thighs slightly above parallel. Drishti: Nasagre (nose). PRAPADASANA 1 TIP TOE POSE 1 also known as PURNA UTKATASANA FULL FIERCE POSE Continue from the previous pose. Exhale, sit on your heels, with the thighs rested on the calves. Both feet and thighs together. Hands extended in front of you at shoulder level. Engage the thighs firmly against each-other. Keep your back erect and gaze straight. Drishti: Nasagre (nose). Precautions: Avoid this pose if you have weak knees and ankles or any injuries to it.

PRAPADASANA 2 TIP TOE POSE 2 Continue from the previous pose. Inhale, sweep your arms from the side to overhead, joining palms together in Namaskar/Anjali Mudra. Elbows bent to the sides. Drishti: Nasagre (nose). Benefits: Excellent poses to strengthen the legs. Usually, practitioners perform for longer duration to get maximum results.

Prapadasana may be easy for some and difficult for others depending upon the strength of the legs and especially the knees. If you feel, continuing from Utkatasana or Prapada Utkatasana is difficult, then you may simply start from squatting down or from kneeling positing by keeping comfortable distance between your feet, then inhale slowly lift your knees off the mat and sweep your arms in front of you or overhead in Namaskar, keeping your back erect. Still you find difficulty then try to use the support of the wall from behind. The pose has to come easily and not create pain or injury. UTKATASANA FIERCE POSE Continue from the previous pose after you have finished the desired duration. Inhale, straighten your legs and rise up sweeping your arms from the side to overhead. Roll back your head and let the gaze be towards the ceiling. Arms will be straight and palms joined together overhead but the biceps should not touch your ears. Keep the legs slightly bent and back erect. Drishti: Hastagrai (hands). Benefits: Stretches the arms, shoulders, chest and strengthens the legs. Precaution: Do not gaze on top if you suffer from High Blood Pressure. 83

PARIVRITTA UTKATASANA REVOLVED FIERCE POSE In continuation from the previous pose. Exhale, bend your legs still further. Inhale, then on an exhale bring your left elbow across the right knee and join palms in Namaskar/Anjali Mudra. Twist the chest and shoulders towards the right. Ensure that both knees are closely held together and not collapsing from the alignment. Exhale, twist upper torso towards the right, turn your head towards the ceiling. With every exhale deepen the twist further. Try to bring both shoulders aligned sideways. Drishti: Urdhva (up to the sky). Benefits: This pose gently massages the middle of the back. The twist of the upper back and neck helps contract the muscles close to the lower back. SUKHA PADA GARUDA UPAVESHA NAMASKAR ASANA EASY LEG POSITION OF GARUDA IN YOGIC SQUAT HANDS IN PRAYER POSE Continue from Prapadasana. Bring your right leg over the left leg and place it on the mat, with the heel raised. The side of the right calf will be pressed against the outer side of the left thigh. While you are seated on your left buttock. Inhale, adopt Namaskar/Anjali Mudra. Keep your back erect and gaze ahead. Ensure that one shoulder is not higher than the other. Perform for 20 seconds each side. Drishti: Bhrumadhye (between the eyebrows). Precaution: Avoid this pose if you have weak or injured knees or ankles.

SUKHA PADA PARIPURNA HASTA GARUDA UPAVESHASANA EASY LEG POSITION COMPLETE ARM POSITION OF GARUDA IN YOGIC SQUAT Continue from the previous pose. Let the right foot which is across the left leg be fully rested on the mat. Adjust your posture. Raise your left arm in front of you at right angle, with palm facing the right side. Exhale, bring the right arm from below the left arm and bring the back of the right palm/fingertips in contact with the left palm. Exhale, slightly raise your arms higher. Keep your back erect and gaze at your arms. Drishti: Angushthamadhye (thumbs). Benefits: Both the above poses strengthens your legs and opens up the stiffness from the hips and stretches the knees. Stretches the upper trapezius, shoulders and arms. PARIVRITTA SUKHA PADA GARUDA UPAVESHASANA REVOLVED EASY LEG POSITION OF GARUDA IN YOGIC SQUAT

(1st pic) Continue from the previous pose. If the left leg is across the right leg, then adopt Jnana Mudra with your right hand and bring it in contact with your solar plexus and elbow in direction of the right knee. Exhale, twist your chest and shoulders to left, aligning sideways and extend left arm behind you to adopt upward Jnana Mudra. 85

In other variation (2nd pic), bring your right elbow across the left knee (you may even rest the right knee on the mat for proper balance). The other techniques remain unchanged. To increase the intensity of this pose, twist maximum towards your left side and turn your head to your left fixing your gaze on the hand (Jnana Mudra) extended behind you. Drishti: Nasagre (nose) and Hastagre (hands). Benefits: This pose is excellent twist which also gives a sense of balance and focus. Tones the abdominal muscles. Strengthens the legs and opens up the chest. Massages the internal organs. Precautions: You may use the support of the wall, if you find difficulty in balancing. Until you gain proficiency in balance, you may rest the squatted side knee on the mat. EKA PADA NAMASKAR UTKATASANA ONE-LEGGED PRAYER FIERCE POSE Start from Tadasana. Bend your left leg. Inhale, lift your right leg and place it on top of the left thigh. The outer ankle of your right leg will be outside the thigh. Press the right knee downward forming 90 degrees angle of your right leg. Exhale, bend forward from your hips, without rounding your back. Inhale, sweep your arms in front of you to join palms in Namaskar with the fingers pointing towards you. Let the back of your head and back be aligned. Gaze to the floor. Do not move your hips to the right or left side, but engage your core and sternum to stabilize your upper torso. Drishti: Bhrumadhye (between the eyebrows). Benefits: Strengthens the legs and stretches the outer muscles of the legs, groins, knees ad hips. Gives stability, balance and builds concentration. Precautions: Avoid this pose if you have knee and hip injuries.

DWI HASTA KULPA EKA PADA UTKATASANA BOTHS HANDS TO ANKLE ONELEGGED FIERCE POSE Continue from the previous pose. Exhale. release the Namaskar and bending forward, with both hands grab onto the left ankle. Thumbs in front, index finger pointing down and the remaining fingers onto your Achilles. Perform 20 seconds and then slowly return to starting pose and repeat same techniques on the other side. Drishti: Bhrumadhye (between the eyebrows). Precautions: Avoid both the poses if you have knee injuries. If problem with balance, then use the support of the wall behind you until you master the pose.

EKA PADA PRAPADASANA – ONE LEGGED TIP TOE POSE two variations Start from Prapadasana (1st pic). Lift your left leg and place it on top of the right thigh, at right angle. Keep the top leg fully engaged by pushing the left knee towards the floor, but without causing any pain or discomfort. Inhale, touch the fingertips to the mat next to your hips (or use Yoga blocks). Keep you back erect and gaze straight ahead. 87

(2nd pic). Join palms in Namaskar/Anjali Mudra. You might want to take the support of the wall behind you if you find squatting difficult on one leg. Drishti: Nasagre (nose). Benefits: As you progress through the poses, the full-fledged performance in this pose will give you sense of achievement and a build confidence in other challenging poses. This pose also strengthens your legs and stretches the side of your thighs, inner thighs, groins, knees and hips. Precautions: This is an advanced pose, do not hurry or feel disappointed if you are unable to do it. With perseverance and practice you shall surely get this right. It might take a few weeks or even a month. This is a part of yoga which tests your determination and patience. Don't give up. Avoid this pose if you have hip or knee injuries. HASTA PADASANA HANDS TO FOOT SQUATTING POSE also known as Marichiasana Start from Prapadasana. Then slowly lower your buttocks towards the floor bringing both your feet fully rested on the mat. Your thighs will no longer be parallel to the floor as in Prapadasana, but the knees will be pointing towards the ceiling. Place your hands on the mat next to your hips. Exhale, lift your left leg off the floor and extend it in front. Now you are squatting only on your right leg/foot. Inhale, slowly reach your arms in front to grab the left foot. Exhale, straighten your left leg. (You may place the right hand on the mat next to your right hip if you can’t balance, with only left hand to the left foot). Gaze at your foot and do not round the back. Drishti: Padayoragrai (toes/feet). Benefits: Strengthens and stretches the legs. Strengthens the hips and lower back. Stretches the chest, shoulder and arms. Precaution: To begin with, practice by placing both arms on the mat next to your hips and lifting only one leg off the floor extended in front of you without grabbing the foot.

GARUDA ‘Garuda’ means ‘eagle’, but it literally means ‘devourer’ and helps humanity fight against demons. Garudasana has several variations in modern yoga. Its an asymmetric pose with one leg crossed over the other and one arm crossed over the other. These poses needs an excellent balance and concentration. Usually some yogis start directly from Garudasana, however I’ve experienced that mastering the variations first will make the pose of Garudasana easier for the practitioners. Therefore, let’s start with the following variation. BADDHA HASTA PADA GARUDASANA- HANDS BOUND LEG POSITION IN GARUDA Start from Tadasana. Bend your left leg, exhale lift your right leg and cross over the left leg, reaching your right foot behind to the left calf. With your right foot tightly lock across your left calf, or simply press the right foot on left calf. Take a deep breath, then on an exhale bring both arms behind your back and interlace fingers. Exhale, straighten your arms and gently bend forward from the hips, without arching or rounding your back. Gaze to the floor and try to push the arms up, towards the ceiling on each exhale. Keep your chest expanded and shoulders stretched behind. Perform for 20 seconds then slowly release from the pose and do the other side. Drishti: Bhrumadhye (between the eyebrows). Benefits: Relieves the uneasiness from the legs and opens up stiffness from the legs. Stretches the back, shoulder and chest. Expands the chest, thus better lungs capacity for breathing. Removes fatigue from the shoulders. Precautions: Avoid this pose if you have knee or hip injuries. If balancing is difficult, then take the support of the wall by the side.

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VIPARITA NAMASKAR GARUDASANA REVERSE PRAYER IN GARUDA POSE Follow the same techniques as in the previous pose in relation to the legs. Here, keep your back erect instead of forward bend. Exhale, bring both arms behind your back with palms joined together in Namaskar. Head neutral and gaze ahead. Drishti: Bhrumadhye (between the eyebrows) Benefits: Relieves the uneasiness from the legs and opens up stiffness from the legs. Stretches the scapula muscles, shoulders and expands chest. Relieves the tension in wrists and elbows. Relieves disorders of testis, prostrate and premature ejaculation. GARUDASANA – EAGLE POSE There are two options to begin with: some practitioner might start crossing over the arms first or another practitioner might start with crossing the legs first. Both options are acceptable. Furthermore, someone might easily cross arms and legs at the same time. Start from Tadasana. Bend the left leg. Inhale, lift your right leg and wrap it over the left leg to bring the right foot across the left calf or pressing against the left calf as in the previous poses. Inhale, raise your left arm in front in right angle, with fingers pointing upwards and palm facing to right. Exhale, bring the right arm to cross below the left arm and grab the left thumb and around it form a clasp with right index, middle finger and thumb. Exhale, slightly raise both the arms. Gaze ahead. Keep you back erect and legs bent. Drishti: Angushtamadhye (thumbs).

Benefits: Strengthens legs, builds balance and core strength. Beneficial for low backache and sciatica nerve problems. Improves concentration. Relieves shoulder strain due to long hours at the desk job. Relieves prostrate disorders. Precautions: Avoid this if you have elbow, wrist, shoulder or knee injury. Incase difficulty in balance practice against a wall. Variation: Exhale, forward bend bringing the bottom arm elbow to touch the knee of the top leg. Do not arch or round your back. Drishti: Angushtamadhye (thumbs). Benefits: In addition to the previous benefits, this pose also massages internal organs, relieves gas from the stomach and improves digestion. PARIVRITTA BADDHA PADA GARUDASANA REVOLVED BOUND LEG POSITION IN GARUDA Start from Tadasana. Bend your right leg. Inhale, lift you left leg in front bringing that knee closer to your chest. Bring the left leg across the right leg but keep a slight gap between the top leg and standing leg in order to slide your right arm inside. Exhale, forward bend to half, then slide your right arm in between the gap of the legs. Exhale, bend the right elbow turning hand backwards to the right side of the abdomen/lower back. Exhale, bring your left arm behind your back and clasp index and middle fingers with the right hand index and middle fingers. Exhale, now try to close the gap between the legs by reaching your left foot to outer right calf. Twist to the left side and lift the left shoulder above the right. Twist and expand the chest to the left side. Gaze to the floor. Drishti: Bhrumadhye (between the eyebrows). Benefits: In addition to previous Garudasana poses, this pose also stretches the neglected parts of the shoulders and upper back and also effects detoxification. Precaution: Use a Yoga strap if you can’t clasp the fingers behind your back. 91

USTRASANA 1 – CAMEL POSE 1 Kneel on the mat, with knees hips width apart. The feet should be stretched back and pressing down all the toenails to the mat. Thighs perpendicular to the floor. The pelvis should not spill forward or backward, it should be neutral stacked over the knees. Bring the palms behind your back and place it on your buttocks or hips, either fingers pointing up or downward, to provide proper support to the lower back. Engage your legs from the top of your feet to the knees. Rebound up through the chest and with inhale lift your chest, press the shoulder blades forward and coil the thoracic spine to further lift the chest. Create more extension in the upper back, roll back the head and let it hang free. Gaze to the ceiling or backwards to the wall. Drishti: Nasagre (nose). USTRASANA NAMASKAR PALMS IN PRAYER CAMEL POSE Variation On an inhale, bring your palms on top of your chest in Namaskar/Anjali Mudra. Follow the same techniques as the previous pose. Drishti: Nasagre (nose). Precautions: Perform this once you have gained mastery over the previous pose and developed stronger lower back. In all the Ustrasana poses, ensure that your hips do not move back from its alignment over the knees.

USTRASANA 1 & 2 – CAMEL POSE 1 & 2 (Full form) Once you gain mastery with the palms on the lower back and palms in Namaskar Ustrasana, thereafter you may practice with the toes curled in and palms rested on the heels. Eventually, you may perform the pose with feet stretch behind and all toes firmly rooted to the mat and palms placed on the soles of the feet. Maintain the basic technique of this pose and eventually, try to push the chest as high as possible towards the ceiling so that your upper back is parallel to the floor. You can face the ceiling or head can be maximum rolled back to gaze at the wall behind you. Drishti: Nasagre (nose). Benefits: Improves posture and counteracts the negative effects of sitting long hours at desk and computer. Boosts energy and fights fatigue. Beneficial for persons who slouch and have Kyphosis of the spine. Relieves lower back pain. Strengthens the back muscles, hamstrings and glutes. Stretches the chest, shoulders, front of the thighs, hips and abdomen. Expands the chest, thus enabling full lung capacity for breathing. Good for persons suffering from thyroid problems and hormonal imbalance. Precautions: Avoid all the above variations if you feel discomfort or pain in your lower back or knees. However, a partner can provide support to your back and help you in modification of the pose. Avoid if you have neck or knee injuries. Persons with risk of stroke should not roll back the head.

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ARDHA HANUMANASANA HALF LORD HANUMAN’S POSE Start from kneeling position with your knees aligned below your hips. Inhale, extend your right leg in front. Exhale, slightly forward bend placing your arms down, with fingertips on the mat, on both sides of the extended leg. Exhaling, straighten your right leg and foot stretched in front firmly rooted on the mat. The back foot can be stretched behind or curled in. Keep you back straight and perform this pose for 20 seconds, then change sides. Variation: Deepen the pose. Exhale, walk your fingers maximum in front until you feel a full stretch to your back and your front leg. Back foot can be stretched back or toes curled in. Front foot can be on mat or toes raised on top. Gaze in front. You may also try a deeper forward bend by touching your head or chin to the front knee or shin. Drishti: Bhrumadhye (between the eyebrows) for both variations. Benefits: This is pose is an excellent counter pose after back-bends and also when practitioners feel uneasiness during the Yoga session they can add this pose which relieves the legs and back muscles. An excellent stretch for legs, glutes, hamstrings, back, shoulders, trapezius and arms. Tones abdominal muscles. Opens up stiffness from hips. Elongates the spine and rectifies posture. Often this pose is used and total body stretching before starting an intensive yoga practice. Precautions: Place a folded towel below the knee if you feel discomfort in it. If the front leg cannot be straight, don't force it. The flexibility should be developed on its own.

PARIVRITTA ANJANEYASANA REVOLVED HANUMAN (son of Anjani) LUNGE POSE Start from Tadasana. Step forward with your left leg and bring it to 90 degrees angle and your back leg straight with back foot toes curled in. Inhale, place your right hand on the mat approximately 30-40cms to the side of your left foot. Slightly turn your left foot outside in order to give a deeper hip opening. Take a deep breath, exhale raise your left arm sideways towards the ceiling. Ensure that your right arm, right shoulder, left shoulder and left arm are aligned sideways and the back erect sideways. Exhale, twist your waist towards your left side getting your left hip on top. Expand your chest muscles and shoulders. Let your arms be fully stretched from top to bottom. The more the twist, the deeper the stretch and hip opening and effectiveness on your abdominal organs. Engage your right leg and keep it straight throughout. Turn your head from the left side to gaze upwards to the thumb of the left hand. Drishti: Angushtamadhye (thumbs). Benefits: This pose stretches the legs, waist, relieves discomfort from the lower back and hips. In-fact, stretches the entire body. It’s a good pose to include anytime between your asanas when you feel exhausted and fatigued. Often when muscles get tight and tired this pose can re-boost your energy and open up the stiff muscles. Strengthens the arms, shoulders, chest, back and legs. Massages the internal organs. Tones the abdominal muscles. Removes belly fat. Detoxifies the internal organs. Improves digestion. Expands the chest for optimum capacity of the lungs for breathing. Precautions: Do not lock the elbow of the arm placed on the mat. Do not collapse the bottom shoulder inside or outside, but maintain steady alignment sideways from the top to the bottom hand.

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UTTHITA CHATTURANGA DANDASANA HIGH/ELEVATED FOUR LIMBED STAFF POSE ‘PLANK POSE’

This is one of the basic poses in modern day Yoga, often known as the ‘Plank Pose’. This pose is also part of the Surya Namaskar series and many other forms of Vinyasa. Start from all four on the mat (palms and knees on the mat). Palms placed on the mat shoulder width apart, with shoulders stacked above the wrists. Inhale, lift your knees off the floor and straighten your legs. You may bring your feet together or keep 5-7cms apart. Engage you core, and tuck in your belly. Lift your head slightly to gaze ahead. Your back and legs have to be aligned. Do no drop your belly lower or round your back.

VARIATION: From the back of the head to the end of the heels the body is aligned. Head is not raised and gaze to the mat. Drishti: Nasagre (nose). Benefits: Strengthens the arms, chest, shoulders, upper back, legs and especially the core muscles. Precautions: Avoid this if you have weak or injured wrists, elbows or shoulders.

The nine points technique of arm balance It’s very important to have a proper technique of palm placement during the

Utthita Chatturanga Dandasana, Chatturanga Dandasana, Urdhva Mukha Shvanasana, Adho Mukha Shvanasana, Bhujanasana and all the other poses where you have to support your body-weight on your palms, so that you may not create an injury in your wrists or arms. Although these arm balancing poses strengthen the arms, if done incorrectly, then it can cause injuries to the wrists or elbows or even the shoulders. Master the following method.

Method: Spread your fingers and place it firmly on the mat. Distribute the maximum body weight on the points marked 1 to 9 as in the picture. The base of the palm where two white patches are marked, the weight has to be minimum. This way you are not putting extra pressure on any one part of your palm which might cause pain and discomfort. During such poses where your palms support your body, ensure that you are not creating a hollow space inside the center of your palm by lifting it on a specific side. Do not lift any of the fingers or turn your palm sideways. During the pose all those 9 points have to be fully engaged and the base of palm secondary support.

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CHATTURANGA DANDASANA – FOUR LIMBED STAFF POSE

Variation 1: Beginners. Feet slightly apart and gaze ahead

Variation 2: Intermediate/Advanced. Feet together and gaze down. Chatturanga Dandasana is one of the pose in Surya Namaskar series and several other Vinyasas. This pose cannot be ignored by the practitioners. In the beginning you may rest your knees upon the mat until you are finally able to perform with your knees off the mat and legs straight. Start from Utthita Chatturanga Dandasana – High Staff Pose (or simply known as Plank Pose). Feet can be 5-10 cms width apart or together. Ensure that the body weight is equally distributed on your right and left sides. Take a deep breath. Exhale, lower your body, bending at the elbows, until your elbows come to a right angle with your wrists and shoulders. Your body has to be straight as a staff. Engage your core, lift your head slightly on top and gaze ahead or gaze down, keeping your head in line with your entire body up to the heels (entire body parallel to the floor). Pull your shoulders away from your ears, in order to avoid holding a shrugged shoulder. Prevent your chest from collapsing by broadening across your shoulders and chest area. The shoulders should not drop below the height of your elbows. Keep the elbows closer to the rib-cage, it should point behind and avoid pointing it to the sides. Elbows stacked over the wrists. The upper arm should be parallel to the floor. Lengthen your leg muscles by engaging through your calves and heels.

Drishti: Nasagre (nose) for both the above Chatturanga’s. Benefits: Is beneficial to entire body. Builds strength in erector spinae (the muscles on both sides of the spine). Improves core strength, posture and stability. Improves your alignment and awareness of your body. One of the poses which gives tremendous sense of achievement once performed with100% accuracy. Precaution: Do not perform if you have carpal tunnel syndrome, high blood pressure or injuries to the wrist, elbows, back and shoulders. URDHVA MUKHA SHVANASANA UPWARD FACING DOG

Another pose which is an important part of the Surya Namaskar series and several other Vinyasas. You may do this pose beginning with Utthita Chatturanga Dandasana (plank), then Chatturanga Dandasana, followed by Urdhva Mukha Shvanasana or you may lie with your chest flat on the mat. Feet 10 cms width apart and palms placed on the mat by the sides of the ribcage. Feet stretched with toes pointing behind. Inhale, press away from your mat, lifting up your chest, fully straightening your arms, thighs and knees will also be off the mat. Create a feeling of focus in the back-bend through your chest area and expanding your chest. Your wrists should be aligned directly below the shoulders. The shoulders should not drop in front, but keep it uptight rolled behind. You may gaze straight ahead or to intensify the back-bend you may roll back your head and gaze towards the ceiling. Perform for 20 seconds to begin with, then very slowly exhaling rest your body on the mat returning to the starting position. Drishti: Bhrumadhye (between the eyebrows) or Urdhva (up towards the sky). 99

Benefits: Stimulates abdominal organs and gives deep stretch to the upper and lower abdomen. The pituitary gland gets stimulated, which helps in secretion of various hormones controlling growth, blood pressure and keeps the metabolism in control. The pineal gland and thyroid glands also gets stimulated. Lengthens the spinal cord. Opens up chest area and increases the lung capacity for better breathing. Relieves back pain. Stretches shoulders. Improves overall blood circulation. Furthermore, it’s also good pose for persons suffering from asthma, as the deeper chest expansion and the diaphragm improves lung capacity for better breathing. Precautions: Go steady with this pose if you have weak wrists and elbows. Avoid this pose or at-least go easy with this if you have slipped disc or suffering from spondylosis. BHUJANGASANA – COBRA POSE

This is also one of the most popular poses in modern times and used in almost every Yoga class. Also part of some of the variations of Surya Namaskar series and other Vinyasas. Many practitioners get confused between the Urdhva Mukha Shvanasana (upward facing dog) and the Bhujangasana (cobra). The difference between the two is that, in Bhujanasasana the lower body rests on the mat during the back-bend, supported by palms on the mat and in Urdhva Mukha Shvanasana the thighs and knees are off the mat during the lift supported by the top portion of the feet and palms.

Method: You may begin from Utthita Chatturanga Dandasana (plank), then Chatturanga Dandasana, followed by Bhujangasana or you may simply lie with your chest flat on the mat. For beginners, feet 10 cm width apart and for intermediate/advanced feet should be together with palms placed on the mat by the sides of the rib-cage. Feet stretched behind with top portion of the toes on the mat. Inhale, press away from your mat, lifting up your chest in a gentle back-bend, keeping your elbows closer to the rib-cage, bent and pointing behind. Do not open up your elbows to sides. The lower body, from the lower abdomen to the end of the toes will be on the mat and only the upper torso will be off the mat. Do not lift your shoulders towards your ears or roll it in front. Engage your back muscles to pull the shoulders behind. Gaze to the floor or straight ahead, but ensure that your neck is neutral. Adopt a Muladhara Bandha to intensify this pose (contraction from the anus to the navel). Perform for 20 seconds, then release the Muladhara Bandha. Exhale, slowly come down to rest your upper torso and forehead on the mat and rest for a 30-60 seconds. Drishti: Bhrumadhye (between the eyebrows). Benefits: Strengthens the spine. Tones the buttocks. Stimulates abdominal area and the internal organs. Stretches the chest, shoulders and abdomen. Expands the lung capacity for improved breathing. Relieves stress, fatigue and lower back pain. Therapeutic for asthma. Soothes sciatica pain. Rectifies irregular menstrual cycles. Improves the reproductive organs. Increases blood circulation, especially to the face. Resolves Premature Ejaculation. Precautions: Avoid this pose if you have back injury. Carpal tunnel syndrome and headache. Bhujangasana was one of the poses practiced by random 99 subjects in a yoga group for 3 months in one of the study on Glycemic control and Psycholosocial parameters in Type 2 Diabetes Mellitus. Asanas used by subjects were Surya Namaskar, Tadasana, Trikonasana, Vajrasana, Padmasana, Ardha Matsyendrasana, Paschimottanasana, Bhujangasana, Dhanurasana, Halasana, Naukasana and Shavasana. Pranayama used by subjects were Bhastrika, Kapalbhati, Anulom Vilom and Bhramari. Conclusion: Yoga is superior to exercise alone as a lifestyle modification program in improving glycemic control, anxiety, depression and QOL as well as ESE4 4

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7336951/

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SALAMBA BHUJANGASANA SUPPORTED COBRA POSE also known as MAKARASANA (CROCODILE POSE) and popularly known as SPHINX Excellent counter pose after intensive back-bends or sequences. Lie down with your chest on the mat. Your forehead resting on the palms, fingers interlaced and elbows pointing outwards. Keep your feet approximately 10 cm width apart with the toes pointing behind. Remain in this pose for 20 seconds focusing on your breath. Then inhale slowly lift your head and bring your arms closer to the sides of the rib-cage. Arrange your arms in such a manner that the shoulders are stacked directly over the elbows and bottom of the forearms rested on the mat with the palms down and fingers pointing in front. Do not keep your elbows to wide nor tucked in towards the chest but in alignment with your shoulders. Inhale, give a slight upward lift to your chest expanding in front until the rib-cage is off the mat. The last point to be off the mat should be your navel. Do not straightaway lift your upper torso from the navel, but the navel has to be the last part to come off the mat. Maintain steady gaze straight ahead. Perform for 20 seconds, or even minute. This pose is very soothing for the lower back. Then exhale release from the pose relaxing once again with your forehead resting on top of your palms with interlaced fingers. Drishti: Bhrumadhye (between the eyebrows). Benefits: An excellent relaxation pose. Relieves fatigue, lower back pain and stiffness in the lower back. Tones the abdomen. The lower back, often gets exhausted after the back-bends and advanced poses. This particular pose relaxes, re-energizes and rejuvenates the lower back in order to continue the practice. People with disc problems find great relief after this pose. Expands the chest and stretches the shoulders. Strengthens the arms. This can be also used as restorative or relaxation pose. Precaution: Follow the same as in Bhujangasana.

DHANURASANA – BOW POSE Lie on your chest with your hands by the side of your torso and palms up. Exhale, bend your legs, bringing your heels close to your buttocks. Reach back your arms and grab your ankles. Do not grab the top of your feet or toes. The knees shouldn't be wider than your hips width. Inhale, then on exhale lift your heels away from your buttocks, then lift your thighs and head off the floor at the same time. Press the shoulder blades against your back to expand your chest further. The top of the shoulders should be drawn away from your ears. While the weight of your body is on your belly, breathing becomes difficult. Therefore, breathe more from the back of your torso and do not hold your breath. Perform for 20 seconds. Exhale, slowly release from the pose and rest for some time on your chest with your palms facing down, fingers interlaced and forehead resting on it. Drishti: Bhrumadhye (between the eyebrows). Benefits: Strengthens the back, improves posture and stretches the entire front body, throat, hip flexors, shoulders, arms, back, legs and ankles. The abdominal organs gets stimulated. Reduces belly fat. Improves digestion. Improves orgasm and beats premature ejaculation. Precautions: Avoid this pose if you have neck or back injury, migraine, blood pressure or insomnia.

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SHALABASANA 1 – LOCUST POSE 1

Lie down on your chest (prone position), with your arms by your side and palms facing upwards. Feet 10 cm width apart and toes pointing back. Chin will rest on the mat. Exhale, simultaneously lift your head and upper torso off the mat. Your belly and lower ribs, pelvis and palms will rest on the mat. Gaze forward, keeping the base of your skull lifted and the neck long. Perform for 20 seconds, then rest and repeat two more times. Some schools practice this with the palms facing down on the mat. Drishti: Bhrumadhye (between the eyebrows). SHALABASANA 2 – LOCUST POSE 2

Start from prone position on your chest or continue from the previous pose. Place the palms on the mat next to your chest. Exhale, simultaneously lift your head, arms and upper torso. Your belly and lower ribs and pelvis will rest on the mat. Your elbows will point behind and your palms facing in front. Keep your elbows closer to your body. Pull back your shoulders away from your ears. Gaze ahead, keeping the base of your skull lifted and the neck long. Drishti: Bhrumadhye (between your eyebrows).

SHALABASANA 3- LOCUST POSE 3

Start from prone position lying on your chest. Rest your palms by your sides with palms facing up or downwards. In this pose your feet will be together. Chin will rest on the mat. Exhale, simultaneously lift your head, upper torso and legs off the mat. Your palms, belly, lower ribs, pelvis and upper thighs will rest on the mat. Gaze ahead, keeping the base of your skull lifted and the back of neck long. Engage Muladhara Bandha (contraction from anus to navel). Do not drop your shoulders in front but secure it tightly with the shoulder blades. Ensure that your chest does not touch the mat. Perform 20 seconds, then rest. Drishti: Bhrumadhye (Between the eyebrows). SHALABASANA 4 – LOCUST POSE 4

Start from prone position lying on your chest. Rest your palms by your sides with palms facing up or downwards. Feet can be together or 10cms width apart. Chin will rest on the mat. Exhale, simultaneously lift your head, chest, arms and legs off the mat. Your belly, lower ribs, pelvis and upper thighs will rest on the mat. Gaze ahead, keeping the base of your skull lifted and the back of neck long. Engage Muladhara Bandha (contraction from anus to navel). Do not drop your shoulders in front, but pull it back with the shoulder blades. 105

Take one more breath, then exhale further lift your upper chest, arms and knees as high as possible and feet stretched behind. Perform for 20 seconds. Drishti: Bhrumadhye (between the eyebrows). Benefits: All the five Shalabasana variations, stretches the shoulders, chest, abdomen and thighs. Strengthens the back, and especially the muscles of the spine. Strengthens the buttocks. Strengthens the arms. Improves posture. Relieves stress and anxiety. Stimulates abdominal organs. Relieves from constipation and indigestion. Therapeutic for flatulence. Relieves from low back pain and excellent poses for healthy spine. SHALABASANA 5 – LOCUST POSE 5

Start from prone position lying on your chest. Rest your arms in front with fingers pointing in front. Feet will be together or 10cms width apart. Chin will rest on the mat. Exhale, simultaneously lift your head, chest, legs, arms extended in front of you. Your belly, lower ribs, pelvis and upper thighs will rest on the mat. Rotate your palms with your thumbs on top. Gaze ahead, keeping the base of your skull lifted and the back of neck long. Engage Muladhara Bandha (contraction from anus to navel). Take one more breath, then exhale, lift your chest, arms and knees as high as possible. Perform for 20 seconds. Exhale, release from the pose and rest with your forehead rested on the palms with fingers interlaced. Drishti: Bhrumadhye (between the eyebrows). Precautions: Avoid these poses if you have headache, back injury, neck injury and knee injury. Avoid these if you have undergone surgery in your abdomen organs in last six months. Persons with mild neck pain/injury may rest their head on a folded blanket and do not have to lift their head.

MAKARA DANDASANA – STAFF POSE OF MAKARA

Similar to Utthita Chatturga Dandasana except, here the forearms are on the mat.Start from Utthita Chatturanga Dandasana (High four limbed staff pose). Inhale, bend right elbow, exhale, rest your forearm on the mat, followed by the left forearm. The elbows should rest on the mat at the same points you had your palms placed during the plank pose. Keep your kneecaps fully activated by pulling towards your thighs. Engage your core muscles. Drishti: Bhrumadhye (between the eyebrows). Benefits: Persons with wrist pain and wrist problems who can’t do the poses on the palms can perform this pose for longer duration. Strengthens the entire core. Strengthens the legs and arms. Strengthens the back muscles. Precaution: Avoid this pose if you have serious back injuries. UTTANA PRISTHASANA – EXTENDED LIZARD TAIL LUNGE

This pose is often followed after the Makara Dandasana. Simply by bringing one leg in front on an exhale placing the foot outside the forearm/elbow, while the back remains straight with its knee off the mat or rested on the mat. The back should not be rounded and no strain should be felt at the back of the neck. The gaze is either in front or down between the forearms. 107

Perform for 20 seconds, then return back to Makara Dandasana, with both feet together and forearms on the mat. Thereafter, on exhale, bring the other leg outside the forearm/elbow, while the back leg can remain straight or knee on the mat. Ensure that the front leg knee and ankle is at right angle and the knee is directly stacked over the ankle. Keep the back leg knee contracted. Drishti: Bhrumadhye (between the eyebrows). Benefits: This is one of the best pose for runners and sports-persons. It relieves tiredness from legs and hips and opens up the stiffness. Stretches the legs, hips and lower back. Persons who yet cannot do the splits can get maximum benefits from this pose. Precautions: Drop the back knee to mat if it’s difficult with straight leg.

Vasistha is one of the oldest Vedic Rishis (Sages). One of the seven great Rishis of India and is best known as the priest and preceptor, teacher of the Ikshvaku Kings clan. He was also the preceptor of Manu, the progenitor of Kshatriyas and Ikshvaku's father. Nahusha, Rantideva, Lord Rama and Bhishma were his disciples. Ancient texts, such as Yoga Vasistha and Vasistha Samhita are attributed to him.

VASISTHASANA 1 – SAGE VASISTHA’S POSE 1

Start from lying down on your left side. Lift your right leg and bring it front of your mat resting the right foot across approximately 10-20 cms distance from your left thigh. The right knee and foot will face to the front of your mat. Inhale, lift your upper body from left side and place the elbow/forearm in line with your left shoulder, with palm resting down and fingers pointing in front. Take a deep breath, exhale, lift your body from side pushing your hips and sides of the abdomen upwards and pressing through your left forearm and left foot. Your right shoulder should be stacked above the left and keep your back erect. Inhale, raise your right arm up pointing towards the ceiling in Jnana Mudra (or you may place your right arm on the side of right hip or on your right thigh). To intensify the pose lift your right heel off the mat giving it a complete stretch and check if you can further lift from the side of your body. You may also keep the right foot fully rested on the mat. Inhale, turn your head towards the direction of your right arm, gazing at your Mudra. Drishti: Angushtamadhye (thumbs) or Nasagre (Nose). Benefits: Persons who cannot perform the Vasisthasana on the palm with straight hand can find this variation on the forearms much more easier and offering the similar benefits of the full form pose. Precautions: Do not gaze up, but keep your head neutral if you have blood pressure problems. Avoid this if you have elbow or shoulder injuries, or use a folded towel below the elbow. 109

VASISTHASANA 2 preparation After finishing the previous pose and while the side of your body is rested down and the elbows, forearms still in its place, check the elbow placement and place your left palm on that same spot with fingers pointing to the side. Exhale, lift your body up from side and place your right arm on the right thigh. Keep your head in neutral position or turn head up towards the ceiling. Ensure the right shoulder is stacked above the left. Bottom leg straight. Drishti: Nasagre (nose). VASISTHASANA 2 Right arm raised on top. Head turned towards the top arm or in neutral position. Keep back and bottom leg straight. Top arm/shoulder stacked over the bottom shoulder/arm. Drishti: Nasagre (nose) if head in neutral or Angushtamadhye (thumbs) if head turned to top.

VASISTHASANA 3 Starting from the left side. Place your left elbow on mat below your left shoulder. Right foot stacked over left. Right arm on right hip. Exhale, lift your body sideways up pressing through your left forearm and palm on the mat. Try to push your hips high, in order to bring your body in side plank, balancing on your left outer foot and left forearm/palm. Keep your right shoulder stacked above left and back erect. Drishti: Nasagre (nose).

VASISTHASANA 4 variation with right arm raised towards the ceiling and head either in neutral position or turned towards the ceiling gazing at your right thumb. Drishti: Nasagre (nose) if head in neutral position. Angushtamadhye (thumbs) if gaze up towards raised arm. VASISTHASANA 5 After releasing from the previous pose, place the left palm on the same spot where you had your left elbow. Right arm placed on the side of your body. Feet together, one stacked over the other. Exhale, straighten your left arm and lift your body up sideways coming to a side plank. Your legs and back will be straight. Contract your buttocks and abdominal muscles. Expand your chest and shoulders. Drishti: Hastagrai (hands). VASISTHASANA 6 Once you have achieved proficiency in the previous poses of Vasisthasana you will be prepare your arms for this pose. The practice of this pose will further strengthen your arms and especially your wrists. You will finally be able to balance without any difficulty. Your outer foot and supporting arm will be able to hold the weight of your body easily. The supporting palm on mat is slightly away from shoulder line and not directly below the shoulder. The arm is straightened by firming the triceps and pressing the base of fingers against 111

the mat (remember the 9 points). Ensure that your thighs are strengthened. Press through the outer heels toward the floor. Keep your entire body aligned into one diagonal line from the crown of head to heels. Keep your head in neutral position or turned to the top hand. Drishti: Nasagre (nose) or Angusthamadhye (thumbs). Benefits: Stretches the wrists. Strengthens the arms, shoulders, upper back, hips, core and legs. Improves balance. Precautions: Avoid these poses if you have wrist, elbow or shoulder injuries. VRIKSHA VASISHTASANA – TREE POSE IN VASISHTA

Start from lying down on your right side. With the help your left hand bring your left foot and place it high on your inner thigh, like in the Tree Pose. Slightly lift upper torso from your right side and bring your elbow closer, slightly away from your shoulder, place your right palm on that same spot where you had your elbow. Exhale, lift your body from the side upwards, straightening your right arm. Left knee pointing to the ceiling. Your body has to be in one line diagonally from the base of the right outer foot to the crown. Right shoulder stacked over the left. Head neutral position or turned toward ceiling. Right arm will be slightly further then the shoulder line. Keep your bottom leg straight and back erect. Place top arm on your thigh or raised on top in Jnana Mudra. Drishti: Nasagre (nose) or Urdhva (towards the sky). Benefits: This pose has the same benefits as in Vasisthasana, except this pose adds to your strength, confidence and balance.

PARIVRITTA VASISTHASANA – REVOLVED VASISTHA’S POSE

Start from your right side on the mat. Place your right palm slightly away from shoulder line and extend your left leg to the left side with the left foot stretched. Your right knee will be rested on the mat. Exhale, lift your body up sideways. Inhale, lift your right leg, bending at the knee and place the right heel on top of the left thigh, toes slightly above the left knee. Reach your left hand to the right knee and pull the leg slightly higher. Left shoulder stacked over the right. The left leg should be straight, with the foot firmly rooted on the mat. The foot can be stretched sideways or in front. Gaze at the balancing arm. In second method, you can start from a kneeling position. Extend the left leg to side and bend the upper torso to right and place the palm to the right side on the mat slightly away from shoulder line. Lift the right leg and place heel on the left thigh, toes slightly above the left knee. Exhale, lift your body up sideways, left hand placed on the right knee, pull the leg slightly higher. Head turned to the mat and gazing at the balancing arm. Ensure to fully extend the bottom leg and keep the back erect. Drishti: Hastagrai (hands). Benefits: In addition to the previous Vasisthasana poses. This pose further strengthens the legs, hips, core and arms and boosts energy. Tones the buttocks, legs and abdominal muscles. Precautions: Intermediate/advanced pose. Should require an adequate level of strength and proficiency through other Vasisthasana poses. Avoid this pose if you have wrist, elbow, knee or shoulder injuries. 113

EKA PADANGUSHTA VASISTHASANA 1 ONE BIG TOE POSE OF VASISTHA 1 Start from kneeling position. Bend to your left side and place the left hand, with fingertips on the mat, in line to the left hip. Exhale, lift your right leg, bend at the knee and bring it closer to your right hand. Grab the big toe of your right leg with the index and middle finger. Exhale, straighten your right leg to the side and lift it as high as possible in line to your right hip. Your right sole will face the ceiling. Inhale, turn your head to the right side and gaze at your right foot. Do not arch or round your back and keep your shoulders aligned to side. Drishti: Padayoragrai (toes/foot). Benefits: Strengthens and stretches the arms, legs, feet, groins, outer thighs and hips. Removes stiffness from the scapula, shoulders and arms. Expands and stretches the chest muscles giving full breathing capacity of lungs. Precaution: Avoid this pose if you have lower back, knee or leg injuries. EKA PADANGUSHTA VASISTHASANA 2 ONE BIG TOE POSE OF VASISTHA 2

According to Guru BKS Iyengar, this is the full form of Vasisthasana. Continue from Vriksha Vasisthasana (pg 112).

Inhale, grab the top leg big toe with the same side hand. Exhale, straighten the top leg towards the ceiling. Keep your head neutral or gaze at the top foot. Drishti: Padayoragrai (toes/feet).

HASTA PADA VASISTHASANA HAND TO FOOT SAGE VASISTHA’S POSE

Prepare from Parivritta Vasisthasana (pg 113) on your right side, with your right leg (bottom leg) off the floor and left leg straight with toes pointing in front. Inhale, with your left hand, grab the big toe of your right leg. Exhale, straighten your right leg, balancing on your right hand. Right palm is slightly away from the line of the right shoulder with fingertips pointing in front. Let your body be lifted sideways. The right foot should be directly in front of your chest. Keep your back erect and legs straight. If you find difficulty in balancing on your palm then you may perform this pose on your forearm with the same technique. Drishti: Padayoragrai (toes/foot). Benefits: Strengthens and stretches arms, shoulders, upper back, trapezius, obliques, legs, knees and feet. Strengthens the core and the hips. Precautions: Avoid if you have weak arms or injuries to your wrist or elbows. EKA HASTA PADA VISHWAMITRASANA ONE HAND TO FOOT POSE OF SAGE VISHWAMITRA Start from standing position. Place your right leg to the right side of the mat, about 60-70cms apart. Bend towards your right and place your right arm down to the mat from inside your right leg. The right hamstring will touch the back of your right triceps. Inhale, bend your right elbow and lift your right foot off the mat, with the right leg wrapped outside the right upper arm. Exhale, grab the right foot with your left hand. Exhale, extend and straighten your left leg sideways to 115

left, with toes facing in front. Exhale, rotate your left shoulder to top and straighten your back. Push the hips towards the ceiling in a diagonal lift. Keep your head neutral or gaze towards the ceiling. Drishti: Nasagre (nose) or Urdhva (towards the sky). Benefits: Strengthens the arms, shoulders, legs and stretches the legs. Opens up stiffness from the hips and tones the abdominal muscles. Precautions: Ensure that your balancing arm should be slight bent at the elbow. Do not lock the balancing arm. Avoid this pose if you have wrist, elbow or knee injuries. BADDHA UTTHITA PARSHVA PADA UPAVESHASANA BOUND EXTENDED LEG SIDE SQUAT POSE Start from a low squat position on your mat. Take a deep breath, then on an exhale extend your right leg straight to the side with the toes flexed and pointing upwards. While your left leg remains in squat position. Ensure that your left knee and foot are aligned. Do not collapse your left knee inward or outward from its alignment with the foot. Take a deep breath, and on exhale, sweep your arms from sides to bring it behind your back. Your left arm binds around the left shin. Interlace both hands behind on an exhale. Exhale, turn your head from the right to gaze at the ceiling and twist your upper torso to right side. You are in slight forward bend with a side twist. Avoid rounding your back. Keep the right leg engaged and its kneecap pulled towards the thigh. The right calf will nearly touch the mat. On every exhale, rotate your right shoulder towards the ceiling to add a deeper twist. Perform for 20 seconds then exhale releasing from the pose and repeating the same techniques on the other side. Drishti: Urdhva (towards the sky). Benefits: Stretches the legs, hips, back muscles, shoulders and arms. Strengthens the legs and hips. Tones the abdomen and massages abdominal organs. Reduces belly fat. Improves digestion. Removes fatigue. Precautions: Ensure the side squat knee and foot are properly aligned. Do not curve your back.

The next one I often use this as a pose between the poses or simply to reenergize myself while I still remain in stretched position. VISHAMA HASTA UTTHITA PARSHVA PADA UPAVESHASANA-UNEVEN ARMS EXTENDED LEG TO THE SIDE SQUAT POSE Start from wide legged stance. Exhale, side squat completely to left side, as the right leg fully extends to the right side. Turn your left foot slightly outwards, adjust the alignment of the left knee and foot. Do not sit down on the mat. Exhale, slightly bend forward from the waist, without rounding your back, placing your right elbow to the mat with the right palm by the side of your face and left forearm on the mat with the fingertips touching your right elbow. Engage your right leg, foot pointing upwards, contract the knee and activate the thigh. Drishti: Nasagre (nose). PADMA MUDRA UTTHITA PARSHVA PADA UPAVESHASANALOTUS HANDS SEAL EXTENDED LEG TO SIDE SQUAT POSE Continue from the previous pose. Exhale, forward bend extend your arms in front of you and the head facing down. Let your forearms rest on the mat and adopt Lotus Mudra (thumbs, little fingers, base of the palms touching and other fingers stretched). Close your eyes and turn your focus inwards. Perform 20 seconds. Bring your arms closer. Open your eyes. Then, inhale, place both palms in front of you on the mat and straighten legs to come on top to the wide-legged stance. Then, repeat the previous pose on the other side, followed by this pose. Drishti: Antara (internal).

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Benefits: (both poses) Stretches and strengthens the legs and hips. Strengthens lower back. The current pose also stretches the shoulders, arms and calms the mind. Precautions: Avoid both the above poses if you have weak legs or injuries in knee or lower back. NIRALAMBA VYAGHRASANA – UNSUPPORTED TIGER POSE also known as Dandayamana Bharmanasana (Balancing table pose variation) or Eka Pada Dhanurasana (One-legged bow pose from all fours) Start from all fours on the mat, Bharmanasana (table top pose). Wrists in line below the shoulders and palms shoulder width apart. The toes stretched behind or curled in. Inhale, simultaneously lift your left arm from side and right leg from behind off the mat. Exhale, bend your right leg at the knee with the toes pointing towards the ceiling. Exhale, with the left hand grab your right shin with an underarm grip. Take a deep breath, then on an exhale try to stretch and lift your right leg as high as possible until the kneecap is facing to the wall behind you. Keep your right foot, right knee and right buttock in alignment. Do not bend your right arm. Gaze ahead. Perform for 20 seconds then exhale release from the pose and do other side with same technique. Drishti: Bhrumadhye (between the eyebrows). Benefits: Stretches the shoulders and front of the thighs. Strengthens the arms. Increases the energy. Stimulates the endocrine system. Helps the function of kidneys. It’s one of the easy full body stretch and should be tried by all levels. In-case, you are unable to grab your shin, then you may use the Yoga strap or belt to wrap it around your shin and try to stretch the leg as high as possible. This pose remains one of the regular poses in my Yoga classes. Precautions: If you have recent injury to the back, hips, shoulders, wrists or knees then do not try this pose. Gaze down, ahead or on top.

Narasimha (half man-half lion) is a fierce avatar (descent) of the Vedic Divinity Vishnu. He incarnates this form to destroy evil, persecution and calamity on Earth, eventually restoring Dharma NARASIMHA CHATURANGA DANDASANA NARASIMHA’S FOUR LIMBED STAFF POSE Begin from Padmasana- Lotus pose (pg 176) or sitting crossed-legged on the mat in Sukhasana (pg 173). Exhale place one foot on top of the other thigh with its sole facing upward and heel close to the lower abdomen. Exhale, place the other foot on the opposite thigh as symmetrically as possible. Keep your spine erect and remain in this pose for a minute. Exhale, lean forward with your hands extended on the mat in front and lift your buttocks off the floor. Once again reach your hands further to get proper balance of your body. At this point your buttocks are off the floor and your lower body is supported on your knees and palms on the mat. Exhale, reach your hands further in front of you on the mat and rest your chest on the mat. Place your palms on the mat next to your lower ribs and clinch your fists in punch gesture with your knuckles rested on the mat. Inhale, lift your upper torso off the floor. Now only your knuckles, your big toes and the inner crease of the knees will be touching the mat. On an exhale, with a big roar coming from your throat, fully stick your tongue out. Let your elbows be closer to your body at approximately 90 degrees angle. Gaze straight ahead. Perform for 20 seconds. Then reverse back step by step to the seated position. Practice both the variations.

Variation One, on the knuckles and knees and toes on the mat. 119

Variation Two, fingertips and knees on the mat. With the wrist slightly further from the line of elbows. Toes off the mat. Drishti: Bhrumadhye (between the eyebrows). Benefits: Reduces muscular tension. Brings blood pressure under control. Relaxes the mind and stretches the hip flexors. Reduces menstrual discomfort. Strengthens the fingers, wrists, arms, shoulders, chest and abdomen. Reduces lower back discomfort. Offers the benefits of Padmasana or Sukhasana. Precaution: Advanced asana. Avoid this if you have knee or hip injuries. EKA PADA CHATURANGA DANDASANA ONE-LEGGED FOUR LIMBED STAFF POSE

Start from Utthita Chaturanga Dandasana (Extended Staff Pose also known as the Plank pose). While remaining in the plank pose, inhale, raise your right leg off the mat. Stay here for couple of seconds. Then take a deep breath, exhale, bend your arms at your elbows, lower your body such as in the Chaturanga Dandasana. Keep your back erect and the left leg straight. As you exhale, bend your right leg to place it on top of your right triceps (in such a manner that your right inner thigh rests upon the right triceps and elbow). Ensure your arms are in right angle. Gaze down on the mat. Do not transfer your body-weight on your stronger side, but keep it distributed on all four. Perform this for 20 seconds, then inhale slowly come on top to the plank and bring back your right leg on the mat placed next to the left foot. Then repeat same technique on the other side.

Drishti: Bhrumadhye (between the eyebrows). Benefits: This is an advanced pose. Strengthens your arms and legs. Creates more power in your shoulders and biceps. Stretches your hips and legs. Precautions: Perform this pose, once you have reached an adequate level of strength, especially adequate power in your arms and shoulders. PADA EKA PADA RAJA KAPOTA CHATURANGA DANDASANA LEG POSITION IN ONE-LEGGED KING PIGEON IN FOUR LIMBED STAFF POSE

Start from Bharmanasana (table top pose) on all fours, with your feet and knees together. Move both your palms one span further. Inhale, bend your left knee and lift your left foot off the mat, so that your left leg stands on your left knee. Inhale, now lift your entire right leg off the mat and place it on top of the sole of the left foot. Take a deep breath, now exhale, lean forward bending at your elbows, lowering your upper body just like in Chatturanga Dandasana. Right leg straight and toes stretched behind. Gaze down to the mat. Perform 20 seconds, then inhale slowly straighten your arms to lift your body to starting position. Change the position of the legs and do the other side with the same techniques. Drishti: Bhrumadhye (between the eyebrows). Benefits: This pose strengthens the arms, lower back, upper back, shoulders and chest. Expands the chest area. Strengthens the knees and legs. Strengthens the abdominal muscles. Stretches the hip flexors. Precautions: If you feel discomfort on your knees due to thinner mat, then kindly place a folded towel below your knee. Avoid this pose if you have knee injury or lower back problems. 121

PURVOTTANASANA- EASTERN INTENSE STRETCH POSE also known as Upward Plank pose and Reverse Plank pose

Seated on your mat with legs stretched in front of you in Dandasana – Staff pose (pg 129). Place your palms on the mat slightly behind and outside your hips. Now from this point move your palms one span behind and let your palms remain here with fingers pointing in the direction of your legs. Take a deep breath, then on an exhale press into your palms and through your fingertips, lift your hips off the floor and torso towards the ceiling. Your feet will be together and toes pressed firmly into the mat. Your arms and legs should be straight. Ensure that your core is squeezed and not relaxed. Your head and neck kept in line with your torso. Try to expand your chest with each inhale, stretch your shoulders wider and push your scapula upwards. Gaze towards the ceiling. Perform for 20 seconds. In case, if your body sags then you should end the pose and try it once again for shorter time. Some persons prefer to do it with the fingers pointing to the wall behind them. However, both options can be used depending upon your comfort level. Drishti: Bhrumadhye (between the eyebrows). Benefits: Strengthens the posterior muscles and abdominal muscles. It also strengthens the hip abductors, hip flexors and lumbar spine. Engages and strengthens the glutes, hamstrings and calves. Great pose to rehab the core and spine. Precautions: Avoid the hyper-extension of the elbows and knees. Work your back and gluteal muscles to take the pressure off your knees. Legs should be straight but do not force it. Avoid lifting head, but maintain the alignment of the neck with your torso, so that you don't feel strain in the neck. Avoid this pose if you have injury in wrists, shoulders and back.

HASTA PADA PARSHVA PRAPADASANA HAND TO FOOT SIDE TIP TOE POSE Kneel down on the mat with your toes curled in. Place your left palm on the mat to your left side. Then slowly bring your right leg in front of you. Inhale, with the index, middle finger and thumb of your right hand grab your right big toe. Exhale, lift your right leg to the right side and slowly straighten to the top. Focus on your center, balance and try to re-adjust yourself, if required. Once you are sure about your balance, then slowly lift your left hand off the mat and bring it in front of your solar plexus adopting Jnana Mudra. Let your back be erect. Check if you can lift your left knee off the mat to perform the pose or else your left knee can remain on the mat. Gaze down towards the floor. Perform this pose for 20 seconds, then exhale slowly return back to kneeling position and do the other side. Drishti: Nasagre (nose). Benefits: Excellent balancing pose. Strengthens the legs and stretches the legs, knees and feet. Especially removes tiredness from the feet and knees. Strengthens the hips and opens up the stiffness from it. Tones the sides of the abdomen. Strengthens the core and lower back. Stretches the arms, shoulders and the trapezius. Gives you a sense of achievement and confidence once you do the full form of this pose without the support of the knee on the mat. Precautions: This is a challenging pose for advanced practitioners. Before you can gain some level of proficiency, to begin with try this pose with your back supported by the wall behind you. Avoid this if you have leg injuries or weak knees.

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BALA SHALABASANA – BABY GRASSHOPPER POSE Few persons prefer to do with only the palm on mat (elbow at right angle) and few prefer to do with the forearm-palm rested on the mat. Depending upon your anatomy and proficiency you may use the arm variation.

Sit on the mat. Place the left palm or forearm flat on the mat to the left side of your body. Extend your left leg to the right side. Cross right foot over the left thigh and place it on the mat in front of it. Now your right shin is perpendicular to the floor and side of the left leg (slightly bent) rested on the mat. Inhale, reach your right arm over and across the right shin to grab the left foot with an underarm grip. Take a deep breath, then on an exhale, lift your left leg and hips off the mat and straighten the left leg in the air, extended to the right side. Turn your head to the right side and gaze at your left foot. Ensure that your left palm/forearm is closer to your body and left shoulder over the left palm. In-case if you are doing this pose with only the left palm on the mat and left forearm off the mat, then ensure that your left arm is at right angle at the elbow. Keep your back erect during the forward bend. Perform 20 seconds then exhale release from the pose and do the other side. Drishti: Padayoragrai (toes/feet). Benefits: An excellent challenging pose which is an arm balance, twist and strengthens the legs and arms. Stretches the scapula, shoulders, trapezius and arms. Opens up stiffness from the gluteas medius, gluteas maximus, tensor fasciae latae and abductor magnus (of the hip muscles). Precautions: One should not perform if there is any injuries in the body. Further, if there are ailments of blood pressure, heart related issues, spondylitis, asthma or fibromyalgia then avoid this pose.

BAKASANA – CRANE POSE

Bakasana (crane pose) and Kakasana (crow pose) are often confused by some practitioners. In Bakasana the arms are straight and in Kakasana the arms are bent at the elbows. B.K.S. Iyengar, Dharma Mittra, Swami Vishnudevananda and most Guru’s specify Bakasana with straight arms. Hatha Ratnavali, a 17th century Hatha Yoga text, mentions Bakasana among the 84 asanas taught by Shiva. A 19th century Yoga text Sritattvanidhi illustrates both the poses Bakasana and Kakasana. Bakasana is often used as a preparation to do Shirshasana (headstand).

Place your hands on the mat approximately shoulder width apart and spread your fingers wide. Place your knees on the backs of your upper arms and press your knees into it. Keep your hips elevated as you lift it off the mat. Consider elevating away from the mat instead of lowering down toward it. Lean your weight forward in the air. Exhaling slowly, continue to lean until you find that exact point where your legs become weightless. Without hesitation, lift one foot off the mat at a time, then follow with the other leg. As you press the mat away with your hands, draw your shoulder blades apart from each-other. Bakasana is all about the counter body weight balance, so do not rush to jump into the pose. Focus the body lifting and avoid sinking into the pose, which can put strain into your shoulders. Keep your arms straight and gaze down. Perform for 20 seconds, then exhale, transfer your weight back until your feet come to rest on the mat. Drishti: Angushtamadhye (thumbs). 125

Benefits: A challenging pose for intermediate/advanced practitioners. Strengthens the wrist, forearms and abdomen and stretches your upper back. Precaution: Avoid this if you have weak wrists, arms or lower back pain. BAKA SHIRSHASANA – CRANE IN HEADSTAND also known as UTRIPADA SHIRSHASANA- TRIPOD HEADSTAND A very important pose which is the foundation for all the headstands. Once you master this pose then all the other headstands will come easily. Method: Come onto the knees on the mat and place the palms flat on the mat shoulder width apart with fingers spread out. (Remember the palm placement with 9 points in order to distribute the weight). Bend at the elbows and place the crown of your head on the mat. The placement of your palms and crown of your head should be in a triangle, such as the hands are far enough away from the face to create the elbows over the wrists in 90 degree angle. Inhale, lift the hips up and walk the toes in towards the head keeping the shoulders lifting to prevent any pressure on the neck. Keep the elbows tight and gently push into the palms to support the shoulders. Inhale, lift the right leg bending at the knee and place it slowly on the right triceps, followed by the left knee on the left triceps. Keep the triceps engaged to resist the weight. Your toes will be stretched and pointing towards the ceiling. Perform for 20 seconds, then exhale slowly place your right and then left leg on the mat. If you gain some proficiency in this pose and can perform with ease, then try to proceed further by lifting your legs slightly away from the triceps. That way you further develop your core strength, so one fine day you will be able to fully straighten your legs on top. Drishti: Nasagre (nose).

Benefits: Improves the core strength. Establishes concentration and awareness. Improves balance. Strengthens the neck. Natural healer for mild congestion, stress, fatigue, headaches, constipation and poor circulation. Increases the flow of blood to the brain. The fresh oxygenated blood stimulates your pituitary and pineal glands to revitalize and calm your mind. Precautions: Avoid this pose if you have slipped discs, neck injuries, back problems, heart condition, blood pressure and menstruation. UTRIPADA SHIRSHASANA TRIPOD HEADSTAND The proficiency in the previous pose is very important to perform the Utripada Shirshasana. Your neck and core should be strong so that you can easily get to this pose. In fact, one fine day this pose will come to you automatically, that you will extend your legs straight on top aligned with your back. You need to follow the simple rules as in the previous pose. Drishti: Nasagre (nose). Note: It’s always advisable to follow up with couple of minutes of Balasana (child’s pose) or Shavasana (corpse pose) after performing the Shirshasana, or simply close your eyes and sit in Sukhasana (easy pose). EKA PADA SALAMBA SHIRSHASANA ONE-LEGGED SUPPORTED HEADSTAND Kneel on the floor. Lace your fingers while you set the forearms on the mat and elbows shoulder width apart. Roll up the arms slightly outwards, press the inner wrists firmly into the mat. Place the crown of your head on the mat and your interlaced palms will be supporting the back of your head. Do bend your neck. Extend your legs and engage your feet. Let the spine grow taller as you exhale and push through your forearms. Take a deep breath, now on exhale, lift your right leg and straighten it on top. Let your back and right leg be in straight line. The left leg is straight and extended on the floor. Keep the neck, shoulders and hips in 127

alignment. Maintain your balance, constantly engaging the core and leg muscles. Perform for 20 seconds. Exhale, slowly drop your right leg on the floor, then take a deep breath, exhale, lift your left leg off the floor to bring straight on top, while the right will be in front of you on the floor. Upon gaining perfection in this pose, then try to check if you can slightly lift the other leg off the floor or bring the other leg half way to top and balance for 20 seconds, then change to other side. Drishti: Padayoragrai (toes/feet). Benefits: This pose is also a hip opener since one leg is on the floor, it can release tension and tightness in the iliopsoas muscles (inner hips). This tightness is sometimes due to anxiety, emotions and other kinds of stress. The reverse flow of blood helps to stimulate the ligaments and tissues of the neck and shoulders. Also improves concentration and memory power. SALAMBA SHIRSHASANA SUPPORTED HEADSTAND Continue from the previous pose. After gaining some confidence to raise one leg, then other off the mat. Now try to bring the other leg together on top with both feet joined and stretched. Maintain the alignment of your head, neck, shoulders, back, hip, legs and feet. Engage your core and your leg muscles, pushing through your forearms and controlling that inversion and balance. If you are still not sure then practice this pose with your back supported to the wall. Once you find it easy lifting one leg followed by the other, then try the next level where you take a deep breath and on an exhale lift both your legs simultaneously off the floor. Perform for 20 seconds and then slowly on an exhale, drop your feet to the floor. Drishti: Bhrumadhye (between the eyebrows). Benefits: Strengthens the lungs, arms, legs, abdominal area, neck and spine. Calms the brain and helps relieve stress and anxiety. Stimulates the pituitary and pineal glands. Tones the abdominal organs. Improves the digestive system. Relieves the symptoms of menopause. Excellent therapeutic for asthma, infertility, insomnia and sinus problems.

Precautions: This is an intermediate/advanced pose. Initially, practice this pose with your back supported to the wall. Some Yogic schools suggest Salamba Shirshasana before Sarvangasana, others vice versa. Avoid this pose if you have neck or back injury, headache, heart condition, high blood pressure or menstruation. If you have low blood pressure, then don’t start your yoga practice with this pose. DANDASANA- STAFF POSE Sit on the mat. Inhale, extend your legs in the front and keep it together. Exhale, lengthen your spine. Do not arch lower back or round your upper back. Beginners may also do with the back against the wall. Exhale, flex your feet and press out through your heels. Keep your feet, inner heels and inner knees together. Engage your thighs strongly and activate the muscles around your kneecaps. Press your sitting bones firmly down into the mat. Do not collapse your lower back. Slowly work to lift your torso up from the pelvis, while your palms are on mat alongside your hips, pressing your palms with your fingertips pointing forward. Keep your collarbones, shoulders broad and chest lifted. Suck in your navel. Torso perpendicular to the floor. Lift the crown of your head higher. Chin parallel to the floor. Drishti: Bhrumadhye (between the eyebrows). Benefits: Stretches and strengthens the shoulders, upper back, chest and abdomen. Improves posture. Relieves sciatica pain and therapeutic for asthma. Also prepares for deeper poses and is preparation for most seated poses. Enhances concentration, focus and calms the mind. Precautions: If you are still not comfortable in this pose, then use a Yoga block or a folded blanket to sit on. So your sitting bones are slightly elevated than your legs.

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HINDOLASANA-BABY CRADLE POSE Start from (Sukhasana or Dandasana). Inhale, lift your right leg up. Exhale, reach your left arm over the right foot and right arm over the right knee. The inside crease between the left bicep and forearm is locking the right foot and the inside crease between the right bicep and forearm is locking the right knee. Exhale, interlace your fingers and bring your right leg closer to your chest. Keep your back erect and shoulders aligned. You may have your left leg bent, with the left foot near the right buttock or you may keep it extended in front. Exhale, twist your body to the left and then exhale twist your body to right for few repetitions, then hold on to the pose for 20 seconds. Exhale, gently come out of this pose, releasing you right leg down.

To add intensity and deepen the stretch you may perform the Hindolasana with the other leg straight in front of you. Take a deep breath and then on an exhale slightly forward bend from the waist, without rounding your back. Drishti: Bhrumadhye (between the eyebrows). Benefits: It’s an excellent hip opener and also stretches the buttocks, hamstrings and calf muscles. Especially stretches the Gluteus Medius, Gluteus Maximus, Gluteus Minimus and Piriformis. Strengthens the groins. Stretches the knees and strengthens it. Calms the mind. Relaxes the lower body.

Massages the digestive and reproductive organs. Good for people who work long hours at desk, as this pose will relieve the exhaustion and stiffness which happens due to inactivity for extended periods of time. Furthermore, also gives relief from sciatica nerve pain. Precautions: Avoid rounding your back. If your knee hurts then discontinue his pose. If you are deepening the pose with the variation of forward bend, then ensure that your back is erect and only bend to an extent where it’s not painful. CHATUSHKONASANA – FOUR CORNER POSE Start from seated position. Inhale, lift your right leg and bring it closer to your chest, like in the previous pose. Bring your left arm under your right Achilles, bend at the elbow and the forearm upwards. Now your right leg is supported on the crease between the bicep and forearm. Take a deep breath and lift your right arm overhead and bend at the elbow to bring it behind the back of your head. Exhale, interlock both hands. Your right elbow will be pointing towards the ceiling. Maintain a steady posture without rounding your back. Ensure that your head is not pushed forward, or no strain on the back of your neck. Engage your upper back and shoulders. Expand your chest. Perform for 20 seconds. Then step by step on reverse, release from this pose and repeat the same techniques on the other side. Drishti: Bhrumadhye (between the eyebrows). Benefits: Addition to the benefits of Hindolasana, this pose further stretches the buttocks, hamstrings, shoulder, upper back, arms and calf muscles. It removes stiffness and discomfort from hips, pelvis, groins, shoulders and upper back. Strengthens the arms, shoulders, upper back and the neck. Precautions: This is an advanced pose and will require certain level of flexibility. Avoid this pose if you have shoulder, back, hip, knee injuries, slipped discs, weak lower back, spondylolisthesis, or cervical spondylosis. In-case if you feel any strain or discomfort at the back of your neck then kindly discontinue this pose.

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PARIVRITTA PARSHVA BALASANA REVOLVED SIDE CHILD’S POSE

In the West this pose is also called as ‘Thread the Needle Pose’. An excellent pose which combines forward bend, stretch and twist. Start from Bharmanasana (table top pose) with your knees and feet approximately 5-10cms apart. Inhale, bring your left arm on the mat with the outer side of your left arm and shoulder rested on the mat. Your left side of the face/ear will rest on the mat and the face turned towards right. Exhale, reach the right arm in front of the mat and reach your right palm as far as possible. Exhale, twist your upper torso to right and reach your left arm across the right knee and place the lower part of your forearm and back of your palm on the mat next to your right leg. Exhale, reach your right arm fingers as far as possible in front aligning with the right side of your body. Lengthen through your crown to gain more access to a deeper twist from the space between your rib cage and the hip bones. Let your right side of your upper torso be stacked over the left side and your hips directly above your knees. Perform 20 seconds. Drishti: Parshva (right and left side). Benefits: Stretches and strengthens the arms, shoulders, neck, chest, rib-cage, abdomen, back and pelvis and increases the range of motion of these parts. Stimulates the abdominal organs and improves its functions. Safe pose to work on injured back and spine. Contracts one side and stretches other side of the internal and external oblique muscles. Reduces back pain and relieves anxiety. Precautions: Avoid this pose if you have chronic back, shoulder, neck injury or if you suffer from herniated disc, spondylitis or cervical spondylosis.

BALASANA/GARBHASANA- CHILD’S POSE This is an excellent counter asana, which can be incorporated in between your yoga session to simply take a break or to recharge yourself. Balasana is also used by many practitioners as an asana before or after Shirshasana variations

Kneel on the mat, with knees and feet together or slightly apart and sit on your heels. Exhale, slowly bend forward and lower your forehead to rest it on the mat. You may keep your arms on the mat, alongside your body with palms facing up or you may rest your arms in front with palms facing down. Let your chest gently press on the thighs or in between the thighs if your knees are apart. Stay in this pose for a minute or more. As you inhale, imagine your breath is being drawn into your navel and pull your navel towards your spine and as you exhale, soften your body and arms. To conclude the pose, bring your palms under the shoulders and gradually raise your upper body to return to sitting position on the heels on an inhale. Drishti: Antara (internal). Benefits: This is a resting pose. Relaxes the body. Helps relieve fatigue and restores calmness. Eases anxiety and stress. Focusing on the breath helps relax the mind. Helps to stretch and lengthen the spine. Rejuvenates your body and mind. Stretches the ankles, hips and shoulders. Stimulates digestion and elimination. Eases neck and back pain. Gives a sense of calm and peace. Precautions: Avoid this pose if you are suffering from diarrhea or knee injury. 133

UPAVISTA PARIGHASANA 1 SEATED GATE POSE 1 An excellent pose that will unwind the spine to counteract the back-bends and forward bends. Start from Dandasana (staff pose). Inhale, bend your left leg behind by rotating the left sitting bone maximum to the left so that the left knee can go as far as possible behind and your left foot can be eventually tucked in close. Engage quadriceps of the right leg to straighten it. Inhale, then on an exhale reach your right arm in front of your right leg and place it on the mat near the inner ankle. Inhale, raise your left arm from side overhead. Rotate the torso to face to the side and slightly up. Externally rotate the left arm overhead drawing shoulder blades down and extend the left arm through the fingertips. Use light pressure of the right arm towards the mat to deepen the rotation of the torso. Let your left arm and entire left side be aligned over the right leg. Perform for 20 seconds and slowly return back on an inhale. Drishti: Urdhva (up towards the sky). UPAVISTA PARIGHASANA 2 SEATED GATE POSE 2

Continue from the previous pose. Reach the bottom hand to grab the foot of straight leg with the elbow resting on the mat in front of the leg. Exhale, reach the top hand to grab the foot of the straight leg. The upper torso has to be aligned over the right leg and top shoulder stacked over the bottom shoulder. Turn the head towards the ceiling. Drishti: Urdhva (Up towards the sky). Benefits: Stimulates abdominal organs. Stretches quadriceps, hamstrings and ankles. Stretches the sides of torso and spine. Opens the shoulders and hips. Precautions: Do not hold your breath when you are doing the side bend. Go slow if your find discomfort in lower back or legs. If there is knee pain in the back leg, then tuck that leg inside towards your groin or perineum.

PARIVRITTA UTTHITA PARSHVA PADA UPAVESHASANA 1 REVOLVED EXTENDED LEG TO SIDE SQUAT POSE 1

Start from seated position (Sukhasana) on the mat. Inhale, extend the right leg to the right side of the mat. Lift the left leg and place it slightly diagonally to your left side near your left sitting bone. Your left knee should be stacked over the left ankle. Exhale, slowly bend your upper body to the right side reach your right arm across to grab the left ankle/foot and subsequently lift your left arm overhead and grab the right foot. Exhale, slowly turn your head sideways to the left to gaze towards the ceiling. Your left shoulder should be stacked over the right shoulder. Perform 20 seconds and then continue with the follow up pose, part 2 of this (Parivritta Utthita Parshva Pada Upaveshasana 2). Drishti: Urdhva (up towards the sky). Benefits: This pose will stretch and strengthen your legs and open the stiffness from your hips and groins. It also stretches the sides of your body. Opens up stiffness from your arms, upper back and shoulders. Improves the functions of the reproductive organs. Massages the internal organs. Reduces belly fat. Tones the abdominal muscles. Precautions: Intermediate/advanced pose. Persons with knee, hip or lower back injuries should avoid this pose. The following pose is similar to Upavista Parighasana 2 – Seated Gate Pose 2 (pg 134), except here the foot of the bent leg is placed in front of the sitting bone and the knee pointing towards the ceiling.

Some schools consider the following pose as the 1st pose and the previous as the 2nd pose. 135

PARIVRITTA UTTHITA PARSHVA PADA UPAVESHASANA 2 REVOLVED EXTENDED LEG TO SIDE SQUAT POSE 2

Continue from the previous pose. Release the grasp of the right hand from the left ankle/foot and bring it to grab the right foot on an exhale. Drishti: Urdhva (up towards the sky). PARIVRITTA JANU SHIRSHASANA REVOLVED HEAD TO KNEE POSE

This is the other variation, where the bent leg foot is tucked in towards the opposite inner thigh and heel to the perineum. Both hands grab the foot of the straight leg. The upper shoulder/torso is rotated more towards the ceiling. Allowing further stretch and expansion of the chest and shoulder area. The important part is that, the back of the head touches the knee of the straight leg. The elbow of the bottom arm is rested on mat, in front of the straight leg. Drishti: Urdhva (up towards the sky). Benefits: This pose has similar effects as in the previous poses, but this pose deepens the stretch of the sides as the head touches the knee and there is deeper hyper-stretch of the groins, pelvis and knees. The only modification is the bend leg foot placement and more twisting of the torso upwards, which further intensifies the massage of the abdominal muscles and organs.

Precautions: This is an intermediate/advanced pose and will require a certain level of flexibility. Avoid this pose if you have knee, hip or lower back injuries. BADDHA KONASANA – BOUND ANGLE POSE in modern times it is also known as COBBLER’S POSE, THRONE POSE, BUTTERFLY POSE This pose is mentioned as ‘Bhadrasana’ in the 15th century Hatha Pradipika, as a pose for Dharana/Dhyana (concentration/meditation). Begin from seated position on the mat or from Dandasana. Inhale, bend your knees and bring the soles of your feet together. Let the knees fall out to the sides. Exhale, draw your feet as close as possible to your perineum without any discomfort to your knees. Exhale, press the outer edges of your feet together firmly and open the feet like a book, with the help of your hands. The outer portion of your calves will be rested on the mat. Keep your spine elongated, shoulder blades pulled towards the back and moving away the shoulders from your ears. Keep your head neutral. Gaze straight ahead or close your eyes. Drishti: Nasagre (nose) or Antara (internal). Benefits: Excellent pose to open the stiffness and fatigue from the hips and groins. Stretches the legs: especially the inner thighs, knees, ankles and feet. Good pose for people sitting long hours at desk, as this pose rectifies the postural problems. Helps relieve mild depression, anxiety and fatigue. Helps relieve the symptoms of menopause. Therapeutic for flat feet, high blood pressure, infertility and asthma. This pose is excellent for pregnant ladies and helps ease childbirth. Stimulates heart and improves general circulation. Activates parasympathetic Nervous System and drives away stress and anxiety. Stimulates the reproductive organs. Precautions: Avoid this pose if you have weak knees or knee injuries. Avoid the forward bend if you have lower back injuries. 137

Baddha Konasana when performed in a Forward bend is known as ‘TARASANA’ – STAR POSE

Continue from Baddha Konasana. Take a deep breath and on an exhale, slowly bend forward touching your forehead to the mat or the toes or possibly into the cradle of your feet if the feet are away from your perineum. You may slide arms under the legs to cradle your feet or let the arms position remain unchanged. Close your eyes and keep on exhaling slowly. Drishti: Antara (internal). Benefits: Guru B.K.S. Iyengar says, “After completing this pose, one feels refreshed, as though one had woken up from a long sleep”. Will help you if you suffer from Sciatica problems. Good for menopause-related issues like hot flushes. Increases flexibility of the knees, groins and ankles. With forward bend, this pose also stretches the muscles around the hips, lower back and inner groins which are not usually stretched in regular forward bends. Additionally stimulates the abdominal organs, reproductive organs, ovaries, prostate gland, kidneys and bladder. Precautions: Avoid this pose if you have lower back injury, knee problems, groin ailments, lower back or slipped-disc issues. BADDHA KONASANA variation Fingertips placed on the mat in front of your knees. An excellent pose for performing Dharana/Dhyana or when you return back from Tarasana. You may stay in this pose to gather focus and to recharge yourself. Drishti: Nasagre (nose).

PADANGUSHTA URDHVA UPAVISTHA KONASANA BIG TOES UPWARD SEATED ANGLE POSE

Start from the seated position on your mat with the soles of your feet together and the knees pressing down towards the mat. Inhale, wrap the first two fingers and thumb of the right hand around the right big toe and similarly, the left with the left big toe. Let your sitting bones be firmly pressed into the mat and focus on your balance. Take a deep breath, exhale lifting and extending in the air both the legs until they are straight. Engage your core and the quadriceps and pull the kneecaps down the legs. Balance on your tailbone, keeping your spine straight and strong. You may gaze straight ahead or towards the ceiling. In the beginning the legs will not be exactly to the sides of your body, but slightly in front at an angle. However, with practice you will get it. Perform 20 seconds, then on an exhale bring your legs down to the starting position. Drishti: Bhrumadhye (between the eyebrows) if gaze is straight ahead or Urdhva (up towards the sky) if you are gazing towards the ceiling. Benefits: Builds strength and increases flexibility of hamstrings, core, thighs and calves. Stretches the legs, Achilles, hips, arms, under-arms, trapezius, and shoulders. Strengthens lower back. Improves posture and elongates the spine. Improves concentration. Calms the mind. Precautions: Avoid this pose if you have lower back injury, knee injury or tailbone pain/injury. It is advisable to keep your knees slightly bent in order to avoid the hyper-extension of the legs. Do not gaze on top if you have blood pressure problems. If you cannot lift both legs at once, then you may lift one leg followed by the other. 139

DWI HASTA PADA PARIVRITTA UPAVISTHA KONASANA BOTH HANDS TO FOOT REVOLVED SEATED ANGLE POSE

Start from a seated position on the mat. Inhale, extend you right leg to the right side and left leg to the left side. Bring your legs as wide as possible on the sides. Engage your kneecaps and draw your thighs up. Sit tall and avoid slumping or rounding of your back. Feet should be flexed and toes pointing up in order to protect the inner ligaments of the knees. Inhale, reach your right arm towards the right leg and on exhale slide the arm down, in front of the right leg. Maintain the length through the sides of your body and your back. Inhale, and now on exhale lift your left arm overhead and bring it over to the right side to grab the right foot. Exhale, with your right arm grab the right foot from inside, the right elbow rested on the mat. Open the chest and lengthen the spine, breathing slowly and evenly and on an exhale rotate your top shoulder backwards and turn your head towards the ceiling. (when the top shoulder is not rotated on top, then this pose is also called as Parshva Upavista Konasana) Perform this for 20 seconds and then slowly on an inhale return back and perform the other side with same techniques. Drishti: Urdhva (up towards the sky). Benefits: This pose fully stretches the sides of the body and expands the chest. The expansion and lengthening is good for lymphatic and immune systems and detoxification. Excellent hip opener and stretches the legs, groins, buttocks, sides of lower back, obliques, triceps, under-arms, shoulders and arms. Tones the abdominal muscles. Reduces the fats around the belly. Precautions: This is an advanced pose, will require adequate practice and good flexibility. If you are unable to grab the foot, then you may use the Yoga strap. Avoid this pose if you have knee, hips or lower back injuries.

PADANGUSHTA UPAVISHTA KONASANA BIG TOE SEATED ANGLE POSE

Start from seated position. Inhale, extend your legs fully wide to the sides. Engage your kneecaps and draw your thighs up. Sit tall and avoid slumping or rounding of your back. Feet should be flexed and toes pointing up in order to protect the inner ligaments of the knees. Exhale, with the right hand grab the right foot and with left hand grab the left foot. Once you grab the feet your upper torso will be slightly leaning in front, but even at this point do not round your back. Inhale, gaze on top. Exhale, slowly and steadily from your waist, bend forward, gently bringing your chin (or forehead) to touch the mat. Try to pull down your front of shoulders to the mat. For some, in the forward bend the back will be rounded, do not get discouraged. Practice on straightening your back when your chin is rested on mat. Perform for 20 seconds then take a deep breath and return to upright position releasing your hands from feet. Drishti: Bhrumadhye (between the eyebrows). Benefits: Stimulates the abdominal and reproductive organs. Stretches the legs, shoulders, upper back, neck, chest and arms Strengthens the spine and the core. Calms the brain. Releases stiffness from the hips, pelvis and groins. Precautions: Avoid this pose if you have lower back injury. In the beginning, try to do the forward bend, only as low you can go. You may place a Yoga block in front of you in-case your chin or forehead doesn't touch the mat. PASCHIMOTTANASANA – WESTERN INTENSE STRETCH POSE (also known as Seated Forward Bend)

Paschimottanasana was one of the poses used in a study which was published in January 1990, titled, ‘Effect of Yogasana practice on cardiac function of systolic time intervals’, The John E. Fetzer Foundation, 9292 west K.L. Avenue, Kalamazoo, Michigan 49009, United States of America5 5

https://pubmed.ncbi.nlm.nih.gov/22557686/ 141

PASCHIMOTTANASANA WESTERN INTENSE STRETCH POSE/SEATED FORWARD BEND POSE This pose is illustrated in the 1830 Yoga text Yogapradipika. Method: Begin from Dandasana (staff pose). Inhale, raise both arms overhead and draw up your spine. Exhale, come to half way to forward bend by hinging at your hips and bring your hands to your feet. Inhale, with your two fingers and thumb grasp your big toes of each legs. Gaze at your feet, take a deep breath, now exhale completely forward bend resting your belly on your thighs, keep your spine elongated. With the power of your elbows and the grasp on your big toes try to elongate the spine further and face/nose to the knees/shin. The elbows will be pointing sideways. Do not allow your knees or feet to turn out. Perform 20 seconds. Inhale, slowly coming back to Dandasana. Drishti: Padayoragrai (feet) if half forward bend. Nasagre (nose) when fully into the pose. Benefits: Stretches the hamstrings and opens up stiffness from the hips. Excellent for runners. Calms the mind. Relieves stress and improves mood. Stretches and elongates the back and spine and opens up stiff shoulders. Tones the abdominal muscles. Beats premature ejaculation. Improves fertility. Precautions: Avoid this pose if you have injured arms, hips, ankles or shoulders. Do not force yourself into this pose. . Beginners may use a yoga strap if they find difficultly in grabbing their toes with their hands and do a forward bend only to point you are comfortable. PASCHIMOTTANASANA 2 Same techniques as the previous pose, but slight variation is that you should grab onto the balls of your feet from top.

TRIANGAMUKHAIKAPADA PASCHIMOTTANASANA THREE LIMBED FACE TO FOOT WESTERN INTENSE STRETCH also known as Three limbed face to foot seated forward bent pose

Start from Dandasana. Inhale, bend the left leg at the knee place the foot alongside the left buttock with the shin and top portion of the foot resting on the mat. Ensure that both the thighs are together and the right leg straight in front of you. Do not shift your body weight on one side, but root both sitting bones firmly into the mat. Inhale, raise both arms overhead. Exhale, bend forward from the waist. Bring both your hands to wrap the sole of your right foot and forehead or chin to touch your knee or shin. With your left hand grab the right wrist while right hand adopts Jnana Mudra or you may simply interlace/interlock your fingers or use Yoga strap. Let your abdomen soften inwards towards the spine and forward as you are trying to hook the ribs over the knee. Keep the shoulder blades downward. Let the elbows be drawn out to the sides in line with your shoulders and keep your breastbone lifted. Ensure that one shoulder is not dropping lower than the other, maintain proper alignment. Perform 20 seconds. Inhale, release the grasp around the foot and return to starting position. Do the other side with the same techniques. Drishti: Nasagre (nose). Benefits: A calming pose. Tones and stimulates the pelvis and abdominal organs. Helps digestion and tones the liver, helping with the effects of excess bile excretion, reduces flatulence. Relieves from constipation. Brings flexibility to the legs and rectifies the flat feet. Opens up stiff shoulders and stretches the back. Precautions: Intermediate/Advanced pose. Avoid this pose if you have knee pain, knee injury or lower back problems. 143

MARICHYASANA 1 POSE OF SAGE MARICHI 1 PART 1 In 1934, book ‘Yoga Makaranda’ by T. Krishnamacharya, this pose is called as

Marichasana Sannaha Sthiti. Start from Dandasana (staff pose). Bend your left leg at the knee and place the foot close to your left buttock. Maintain approximately a palm width distance between your left foot and your right thigh. Your right leg will be extended and engaged with the foot flexed and toes up. Exhale, sweep your left arm to wrap around your left shin and your right arm behind your back. With left hand grab the wrist of your right hand and adopt Jnana Mudra with your right hand (if difficult then interlace fingers or use yoga strap). Take a deep breath and exhale to straighten your back and gaze ahead. PART 2 Continue from the previous part. Exhale, and half forward bend from your waist, without rounding your back.

The 1934 ‘Yoga Makaranda’ of T. Krishnamacharya mentions the Part 3 as Marichasana Paristhiti. PART 3 Continue from the previous part. Exhale, forward bend from your waist till your chin is over the knee of the straight leg. Let your belly rest on your right thigh. Perform 20 seconds. Drishti: Bhrumadhye (between the eyebrows) for all the three parts.

Benefits: Stretches the hamstrings, hips, back, arms and shoulders. Excellent pose for runners and athletes. Massages and detoxifies the internal organs. Stimulates the reproductive organs. Strengthens the hips and legs. Precaution: Do not perform this if you have back, hip or knee injury. MARICHYASANA 2 POSE OF SAGE MARICHI 2 Different schools of Yoga propound different variations of Marichyasana as 1 or 2. However, there is nothing as such, one school is right and other wrong. What’s important is that all schools follow a proper methodology for the different names and numbers of this pose. Method: Start from Dandasana (staff pose). Inhale, bend the right leg at the knee and place the right foot on the mat next to your left knee or at a comfortable distance away from the hip. Exhale, place right hand on the mat behind your back for support. Inhale, raise left arm and bring it across the right knee. Exhale, press the left upper arm against the outer right knee and bend the left elbow with the fingertips to the ceiling. Exhale, turn your head towards the right side, bringing it aligned with the right shoulder and gaze behind. Press your sitting bones into the mat and lengthen the spine. With each exhalation twist a little further to your right. Keep the outstretched leg active and foot flexed. Align your shoulders sideways and expand your chest. Do not round your upper back or arch your lower back. Drishti: Parshva (right/left side). Benefits: One of basic poses which is often included in the Yogic session to relieve fatigue. Opens up stiffness from the shoulders, lower back and legs. Excellent for persons who have lower back discomfort and pain. Stretches the hamstrings, hips, pelvis, back and arms. Excellent pose for runners and athletes. Massages the internal organs and glands. Strengthen the hips and legs. Increases flexibility and strength of the spine and back muscles. Precaution: Ensure that one shoulder is not higher than the other. Do not lean back with your bodyweight on your back hand.

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SUKHA MATSYENDRA ASANA 1 EASY LORD OF THE FISHES POSE 1 The only difference between this pose and the previous pose is that, the foot of the bent leg is placed on the mat across the straight leg. The opposite arm overlaps the knee and outer thigh of the bent leg. Drishti: Parshva (right/left side). Benefits: This one of the very basic and foundational poses which relieves the lower back pain and hip pain. Several teachers incorporate this pose in between or at the end of the Yogasana practice. Has the same benefits as the previous pose. Besides has the same benefits as the previous pose. Precautions: Avoid this pose if you have diarrhea, headache or insomnia. SUKHA MATSYENDRA ASANA 2 EASY LORD OF THE FISHES POSE 2 Continue from the previous pose. Exhale, reach your right arm from the outer side of the left calf and bring it to grab the outer side of the right knee. The right arm should be straight and no discomfort or pain should be felt at the right elbow. Exhale, bring your left arm behind your back and bend it at the elbow to rest the back of your palm on the lower back or on top of the right thigh. Exhale, twist your upper torso to left, gaze to the wall behind you. Engage the right leg and keep your foot flexed. Do not round your back. In other variation the back arm is placed on the mat behind you and the head is not turned backwards, but is neutral with gaze straight in front towards the straight leg.

Drishti: Bhrumadhye (between the eyebrows). Benefits: Massages abdomen and internal organs. Tones the core and reduces fats around the belly. An excellent detoxification pose. Opens up stiffness from the shoulders, hips and lower back and strengthens the arms and legs. Precautions: (advanced) would require certain level of flexibility in your arms and upper body. Avoid this pose if you have diarrhea or lower back injury.

AKARNA DHANURASANA – TOWARDS EAR BOW POSE

commonly known as the ARCHERS POSE, BOW AND ARROW POSE or SHOOTING BOW POSE A- ‘towards or near’, karna – ‘ear’, dhanura – ‘bow’. The pose is dedicated to part in Ramayana where the infant Sita is able to lift Shiva’s enormous bow, and when she reaches age of marriage, only Lord Rama is able to wield it, thus, becoming her husband. The pose is mentioned as Dhanurasana in the 19th century Yogic text Sritattvanidhi and B.K.S. Iyengar mentions this pose in the 1966 book, ‘Light on Yoga’.

Start from Dandasana. Exhale, with right hand to the right big toe and left hand grab the left foot from outside. Take a deep breath, on an exhale, lift your left foot and bring it to the left ear. Ensure that your sitting bones are firmly pressed on the mat. The right leg will be straight. Back should not be rounded. Keep your head neutral and gaze ahead. Perform 20 seconds. Exhale, slowly bring the left leg on the mat feet together and do the other side. Drishti: Bhrumadhye (between the eyebrows). Benefits: Excellent for persons sitting long hours at desk job. Increases the capacity of the lungs and regulates breathing. Stimulates the abdominal organs. Strengthens the legs. Improves digestion. Regulates menstrual cycle. Precautions: Avoid this pose if you have lower back or knee injuries. In-case of difficultly balancing on your sitting bones, then use the support of the wall by your side. 147

ARDHA MATSYENDRASANA HALF LORD OF THE FISHES POSE Begin from Sukhasana – Easy Pose. Inhale, bend the right leg and bring it from below the left leg to place the right foot close to the left sitting bone. Subsequently, exhale, lift the left leg and place the left foot on the mat across the right knee/thigh. Inhale, lift the right arm and on an exhale hook the right elbow to the outside of the left knee, and left hand to the mat to the outside of the right hip behind you. Notice how the left knee tends to buckle into the mid line, instead, press it to the left to create more resistance for the right elbow to work against. Inhale, find more length along the central axis, exhale, revolve around the length. Exhale, turning the gaze to the left, over the left shoulder. Ensure not to rely upon the easy mobility of the neck. Find the movement in the mid-upper back, so that the rotation in the cervical spine is continuation of, rather than a substitution for, the rotation in the thoracic region. Use the inhale to lengthen and exhale to twist further. Drishti: Parshva (right/left side). Benefits: Improves posture and counteracts the effects of sitting long hours at desk. Stimulates digestion. Relieves constipation, bloating and gas. Strengthens core and the muscles supporting the spine. Stretches the back, outer thighs, buttocks and quadriceps. Relieves from lower back pain and also the discomfort from the hips. Calms the mind and rejuvenates energy. Precautions: Avoid this pose if you have knee injury, knee arthritis, knee replacement or other knee problems. Also avoid this pose if you have hip problems or lower back injuries. However, for mild back injuries or pain perform with care or under supervision.

MATSYENDRASANA LORD OF THE FISHES POSE In the pose when the back hand is placed on the mat behind you its known as Ardha Matsyendrasana 1, a modern day variation. However, when the back hand is bind behind your back then it’s called the ‘Paripurna’ (perfected); Matsyendrasana. A pose dedicated to one of the founders of Hatha Yoga, Sage Matsyendra. th The asana is described in the 15 century Hatha Pradipika6 and 17th century Gheranda Samhita7. The 1905 book Yogasopana Purvacatuska by Yogi Ghamande has this pose on its cover, known as Baddha Ardha Matsyendrasana. Method: Start from Sukhasana – Easy Pose. Inhale, slide the right foot under the left leg to the outside of left sitting bone. Exhale, lift the left foot across the right knee and slide slightly in front until the outer side of your left calf touches the right knee. Inhale, bring your right arm over the left shin reaching all the way down to the inside of left foot. Exhale, twist to your left and bring your left arm to bind behind your back and reach left hand to grab the right upper thigh or place it in between the crease of your right hip and thigh. Elongate your spine and let your shoulders be aligned to the side. Exhale, turn your head to left and gaze over the left shoulder, keeping your back erect. If

you cannot bind the left hand to the opposite hip/thigh from behind then you may simply place the left hand straight on the mat behind you. In other method the right palm is locked between the right knee and left foot. Drishti: Parshva (right/left side). Benefits: Same benefits as the previous pose. Hatha Pradipika mentions that this pose destroys many diseases. Precaution: Same as the previous pose. 6

Hatha Pradipika, 1:26-27

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Gheranda Samhita, 2: 22-23

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NAVASANA/NAUKASANA8 – BOAT POSE

This pose is also known is Ardha Navasana.

Start from Dandasana. Take a deep breath, slowly raise your legs bending at your knees and simultaneously leaning your upper body backwards. Exhale, bring your shin parallel to the floor, balancing on your pelvic bones and keeping a sturdy pose. Straighten your arms in front of you by the sides of your calves. The knees and feet have to be together (people who have difficulty in keeping their knees and feet together may hold a Yoga block in between the knees so that the hips do not limit the pose). Feet stretched with toes pointing in front. Let the back of your head be aligned with the back till the sitting bones. Keep your back straight throughout the next 20 seconds, breathing slowly and gaze towards the ceiling. Exhale, return to starting position. Drishti: Urdhva (up towards the sky). Benefits: One of the basic pose to strengthen the core and the abdominal muscles. Stimulates glands. Increases digestion power. Regulates menstrual cycle and hormonal imbalance. Stimulates the thyroids. Tones kidneys. Strengthens the legs, back and neck muscles. Precautions: Sit with the back to the wall if you are unsure about balancing. Persons with heart problems and blood pressure should avoid this pose. If you have diarrhea or asthma then avoid this pose. Do not round the back. Beginners may hold the back of the thighs by their hands, if they find difficulty with arms extended in front by the sides of the calves.

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In the 19th century Sritattvanidhi this pose is known as Naukasana (boat pose).

When the legs are not bent and raised straight on top (body in V shape), then it’s called Paripurna Navasana – Full Boat Pose, as presented in the next picture. Rest of the technique remains the same.

PARIPURNA NAVASANA – FULL BOAT POSE

PARIVRITTA NAVASANA NAMASKAR REVOLVED BOAT POSE IN PRAYER

Continue from Navasana – Boat Pose. Exhale, bring your left elbow across your right knee. Adjust your sitting bones for proper balance. Inhale, now on an exhale bring your right palm to join with the left in Namaskar/Anjali Mudra. Exhale, twist gently to your right. Keep your legs together. Back erect. Drishti: Padayoragrai (toes/feet). Benefits: This is a challenging pose, offers same benefits of Navasana, but in addition massages your internal organs and further tones you abdomen and gives you a sense of progress and achievement in the practice of asanas. 151

BHARADWAJASANA 1 POSE OF SAGE BHARADWAJ Start from Sukhasana. Inhale, bend left leg to left and bring the right hip in internal rotation and the left hip in external rotation and swing the heels to the outside of the left hip. The knees will allow gravity to guide them towards the mat. The feet tucked in towards the hips with the top foot resting over the bottom foot. Exhale, stretch the right arm behind and grab the left bicep. Exhale, hook the left palm over the right knee. Adjust the sitting bones. Inhale, lengthen the spine. Exhale, twist your upper torso to the right, simultaneously turn your head towards the right gazing to the right. Drishti: Parshva (right or left side). BHARADWAJASANA 2 POSE OF SAGE BHARADWAJ 2 Start from Sukhasana- Easy pose. Bend your right leg and place the right foot on the mat next to your right sitting bone. The right knee turned slightly wider, but ensure it’s at a comfortable angle without causing pain to it. Bring your left foot to touch the inner part of your right thigh. Exhale, turn to left and bring your left hand from behind the back to reach the right crease of the hip and upper thigh and grab it there. Exhale, bring your right hand across the left knee. Take a deep breath, exhale, turn your head to your right. Thereafter, turn your head to your left on an exhale. Drishti: Parshva (right and left side).

There are several variations of this pose. However, The following one is the most common as practiced by most Yogis in India.

BHARADWAJASANA 3 POSE OF SAGE BHARADWAJ 3 Start from Sukhasana – Easy Pose. Inhale, bend your right leg and bring the right foot to rest on the mat next to your right buttock. The right knee should be slightly wider. Exhale, lift your left foot and place it on the right upper thigh and eventually in half lotus to the right hip socket. Keep both knees on the mat. Exhale, twist to left and bring the left arm from behind your back to grab the left foot which is in Half Lotus. Inhale, then on an exhale reach your right hand across the left knee and slide the right palm on the mat below the left knee. (or you may simply place the right hand on left knee). Exhale, turn your head to right.

Variations: the head turned towards the left side, or head turned to the right side and hand on the left knee.

Drishti: Parshva (left or right side). Benefits: (for all the Bharadwajasana variations). Stretches spine, shoulders and hips. Therapeutic for carpal tunnel syndrome. Relieves lower back pain, neck pain and sciatica. Helps relieve stress. Improves digestion. Massages abdominal organs. Reduces belly fat and tones the abdomen. Precautions: (for all the Bharadwajasana variations). Avoid it, if you have headache, tight chest muscles, shoulder impingement, diarrhea, high or low blood pressure, insomnia or menstruation. 153

PARYANKASANA – BED POSE also known as SUPTA VIRASANA – RECLINED HERO POSE

From the kneeling pose, sit down on your heels. Exhale, slowly widen the gap between your legs. Your hamstrings are rested on your calves. Now with your hands pull your calves slightly outside the thighs so that your hamstrings do not fully cover your calves. Toes turned behind. Exhale, gently lower your buttocks to rest it on the mat. Inhale, place your hands on the mat beside the buttocks, bend at the elbows, slowly leaning the head backward until the top of the head is slightly above the mat or it can touch the mat if your flexibility is good. Bring the palms to rest on the soles of the feet and forearms on the mat. Ensure that your knees are not wider than your hips. Your lower back will be arched and off the floor and entire back off the floor. Gaze at the wall behind you.

Variation with your palms outside the feet. Perform 20 seconds. To come out of the pose, inhale and with the support of your elbows and forearms against the mat, lift your torso up back to the starting position. Supta Vajrasana is a similar reclining pose, when the buttocks

are not touching the mat, and feet, legs and knees are not spread out. Drishti: Bhrumadhye (between the eyebrows).

Benefits: Tones spinal nerves, the nerves of the neck and thyroids. Expands chest to bring full capacity to intake oxygen. Massages abdominal organs. Stretches the abdomen, thighs, hip flexors, knees and ankles. Therapeutic for headaches, rounded shoulders, arthritis, digestive problems, asthma, flat feet, infertility, insomnia, gas, acidity, menstrual discomfort, varicose veins and other respiratory ailments. Relieves from tiredness in legs. Precautions: Avoid this pose if you have back injury, knee injury, acute sciatica nerve problems and ankle injuries. Do not leave the pose by straightening the legs, while your head is still rested on the mat behind you, as it may injure or dislocate the knee joints. URDHVA DHANURA SHIRSHASANA UPWARD FACING BOW IN HEADSTAND POSE

Lie flat on the back. Inhale, curve and hold up the elbows over the head, place the palms under the shoulders. Ensure that the distance between the palms does not exceed shoulder width and the fingers should be pointing towards your feet. Inhale, bring your feet nearer, bending at your knees, with knees up and feet placed near the buttocks, but hip width apart. Take a deep breath, exhale, raise your torso and rest the crown of your head on the mat. Extend the chest upwards and stretch the sacral zone of the spine as far the abdomen is stretched. Keep your back of legs activated and your feet firmly pressed into the mat. Engage your arms and keep your palms firmly pressed into the mat. The weight has to be equally distributed to your head, palms and feet. Perform 20 seconds, then on an exhale, slowly lower your body on the mat and relax. Drishti: Bhrumadhye (between the eyebrows). 155

Benefits: This pose stretches the chest and improves the lungs capacity. Strengthens the arms and wrists, legs, buttocks, abdomen and back. Good for persons suffering from asthma, back pain, infertility and osteoporosis. Thyroid and pituitary glands are stimulated. Strengthens the neck muscles. Calms mind. Precautions: Avoid this pose if you have high or low blood pressure, back injuries, knee injuries, neck injuries or headache. VIPARITA PRAPADA DHANURASANA INVERTED TIP TOE NOW POSE Lie on your back. Bend at the knees to bring your feet closer to your sitting bones. At this point your feet will be flat on the mat. Feet will be hip width apart. Inhale, with both hands grab your ankles from the outside. Now your forearms and elbows will be on the mat. Exhale, press your elbows firmly into the mat to lift your hips off the mat. Push your back and hips towards the ceiling. Roll back your head and bring the crown of your head to rest upon the mat. Align your knees above the ankles and adjust your crown placement. Ensure that your chest is fully expanded on top and your shoulder blades squeezed from behind. Exhale, raise your heels off the mat. Perform 20 seconds, then on an exhale, rest your back on the mat and release the grab from your ankles and relax for some time. Drishti: Bhrumadhye (between the eyebrows). Benefits: Energizes the whole body. Relieves stress, anxiety and fatigue. Stimulates the thyroid and pituitary glands. Stretches the back, chest, legs, ankles. Expands the lungs for deeper breathing. Strengthens the spine and increases flexibility. Strengthens the neck. Increases blood flow to the brain. Precautions: Avoid this pose if you suffer from neck, back or head injuries and also if you suffer from Carpal Tunnel Syndrome, heart problems and blood pressure.

SETU BANDHA SARVANGASANA- BRIDGE WHOLE BODY POSE

also known as ‘Supported Bridge Pose’ Lie on your back. Bend your legs at your knees bringing your heels closer to your buttocks. Keep your feet hip width apart and knees directly over the ankles. Press your arms actively into the floor. Take a deep breath, then on an exhale, push your tailbone up towards the pubis to enter into the pose. Then slowly lift the pubis towards the navel. Press the shoulder blades against your back, bring the sternum as close as possible towards your chin. Then lift your hands to support the lower back and hips with fingers pointing towards the head or sideways. Do not lift your head or turn you head. SETU BANDHA SARVANGASANA without support, also known as KANDHARASANA – SHOULDER POSE

Once you feel confident that you can perform the previous pose without the support of your hands, then you may try doing this pose with arms by your sides on the mat. Ensure that your back of arms and shoulder blades are firmly pressed onto the mat. Perform each pose for 20 seconds. Drishti: Urdhva (up towards the sky).

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Benefits: Stimulates abdominal organs, lungs and thyroids. Improves digestion. Alleviates stress, anxiety and fatigue. Relieves symptoms of menopause. Relieves menstrual discomfort, backaches, headaches and insomnia. Therapeutic for asthma, high blood pressure, osteoporosis and sinusitis. Increases sperm count and relieve from premature ejaculation. Precaution: Avoid these poses if you have injury to the neck. HALASANA – PLOW POSE with the palms supporting the back

In the epic of Ramayana, Emperor Janaka uncovers a cute little baby girl while he was plowing the earth in a sacrificial field. The Emperor adopts the baby girl and names her Sita. The Emperor loved his adopted daughter more than his own life, eventually Sita becomes the wife of Lord Ram. For Lord Rama, she was a treasure of his life and their love story is the foundation of the epic. This story relates to the immense power of the plow as a tool for revealing the hidden treasures. Begin with lying down flat on your back on the mat. There are various methods teachers start their practice by placing props under arms and shoulders, but I prefer to practice flat on the yoga mat without props. Because that’s how you will get a clear understanding of where the lift comes from to start this pose. Let your arms be at your sides, palms down. Take a deep breath, lift your legs up vertical on exhalation. On the next exhalation, draw you navel toward the spine and bring your legs overhead, thus lifting your hips of the floor. Inhale, bring your one hand to support your back, then the other hand. Keep the elbows closer to your torso. Once you feel confident about the palms supporting your back, then release tension in your frontal body. Slowly exhale releasing the diaphragm, chest and throat and from overhead slowly drop your legs in direction of your head to the mat. Keep your toes together stretched out or curled in and legs straight. Perform 20 seconds, then inhale, bend at your knees and roll the spine down until the entire back side of your body comes to starting position to rest on the mat.

HALASANA (full form) without supporting the back Once you gain proficiency in the previous pose, then you may begin the pose with your arms by your sides and lying flat on your back. Inhale, lift your legs off the floor and bring it overhead, then on an exhale from the overhead position bring your legs to drop down on the mat in the direction of your head until your toes rest on the mat, stretched out or curled in. Keep the palms and back of your arms firmly pressed on to the mat. Perform 20 seconds, then inhale, bend at your knees and roll the spine down until the entire back side of your body comes to starting position. BADDHA HASTA HALASANA BOUND HANDS PLOW POSE Once you are able to do the previous Halasana with ease, to add intensity, you may interlace fingers. Keeping your arms straight and back side of the arms firmly pressed into the mat. The legs should remain straight and toes stretched or curled in, as in the picture. After performing 20 seconds, release the grip of your hands and bring your palms to press on the mat, exhale and roll back your spine, with the power of your core muscles, until legs come back to the starting position. Drishti: Bhrumadhye (between the eyebrows) for all variations. Benefits: Stimulates and detoxifies the abdominal organs. Stimulates thyroids. Stretches the shoulders and back. Calms the brain. Reduces stress and fatigue. Helps relieve symptoms of menopause. Therapeutic for headache, sinusitis, insomnia, backache and infertility. Helps digestion and reduce belly fat. Strengthens the muscles of the upper back and neck. Opens up stiffness from the shoulders. Stretches the legs.

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Precautions: These are intermediate/advanced poses. Avoid these poses if you have neck injury, diarrhea, menstruation, asthma, high blood pressure or slipped discs. It’s very important in all the above variations that your back is not rounded and is as straight as possible. Do not turn your head to right or left, as you could hurt your neck. During the Yoga class specifically instruct practitioners not to see right or left to check others. HASTA PADA HALASANA HANDS TOP FEET PLOW POSE variation with hands to the feet (advanced) Once you gain perfection in the previous Halasana’s, then you may practice the hands to the feet position. Perform the full form of Halasana. Thereafter, exhale, sweep your arms to bring it to your feet. Your toes may be stretched out or curled in. In this pose the back will get slightly rounded, but try to keep you upper back and shoulders firmly pressed onto the mat. Perform 20 seconds, then slowly bring your arms back to Halasana full form and slowly release from the pose. Drishti: Bhrumadhye (between the eyebrows). Benefits: (for this pose and addition benefits to all the previous Halasanas). Stretches the entire structures of anterior spine and hamstrings. Works on the flexibility of the backbone and strengthens it. Helpful for those suffering from migraine and hypertension. Massages internal organs, relieves constipation, improves digestion, improves liver and kidney functions. Revitalizes spleen, regulates thyroid glands to balance body's metabolic rate, stimulates thymus gland, improves blood circulation and burns belly fat. Promotes the production of insulin by the pancreas. Precautions: Avoid this pose if you have injuries in neck, shoulders or back, or problems with slipped discs.

KARNAPIDASANA – EAR PRESSURE POSE also known as Raja Halasana (King Plow Pose) considered as the advanced pose of Halasana Thorough mastery over Halasana variations is required in order to begin this pose. Method: Start from Halasana, inhale, bend at your elbows to support your back with your palms. Exhale, slowly bend your knees and place the right knee by the right ear and left knee by the left ear. Toes will be stretched out. The knees should be rested on the floor pressing the ears gently, to shut the aural distractions or you may simply touch your knees to your ears. Perform this pose for 20 seconds and then slowly straighten your legs and place your arms by the sides on the mat, returning back to Halasana. BADDHA HASTA KARNAPIDASANA- HANDS BOUND EAR PRESSURE POSE When you gain proficiency in the previous pose, then on exhale, you may straighten your arms with interlaced fingers or adopt Ksepana Mudra. The back of your arms firmly pressed on the mat. Perform 20 seconds and then return to Karnapidasana and Halasana. Drishti: Bhrumadhye (between the eyebrows) for both poses. Benefits: Promotes the spine flexion, strengthening muscles and eradicating pain. Stretches the entire back. Stimulates thyroids. Regulates metabolism. Increases blood flow to the brain. Stretches the torso and improves respiration. Improves digestion and overcomes constipation. Burns abdominal fats. Improves flexibility and eradicates lower back pain. Precaution: For advanced practitioners. Do not hold your breath when the knees touch your ears. 161

URDHVA PRASARITA PADASANA UPWARD EXTENDED LEGS POSE Lie down on your back. Take a deep breath, lengthen from the tailbone to the head stretching up through the palms on the mat and flattening the lower back against the mat. Keep the neck long and pull the heels up towards the ceiling on an exhale, gradually contracting the abdomen. Keep your legs together, toes stretched upwards and legs perpendicular to the floor. Let go the stretch a bit, loosen up the shoulders, hips and legs. Maintain steady breath and perform for 20 seconds. On an exhale, bring your legs down to the mat to the starting position. Drishti: Bhrumadhye (between the eyebrows). Benefits: Helps strengthen the core and promote overall structural integration. Stretches the torso, creates space between the shoulder joints and stretches the muscles that bind the arms to the spine. Improves peripheral circulation. Stretches the hamstrings and calves. Relaxes and calms the brain. Relieves fatigue. Relaxes the lower back and hips. This is an excellent pose for strengthening the psoas, improving the posture and firming belly bulges. Considered to be one of the best poses for relaxation of the back, especially the lower back and the legs. Helpful to relieve fatigue, after a long day at standing job or even desk job. Precautions: Avoid this pose if you have acute lower back injury or do this pose with your legs supported by the wall. It is also recommended that after a long tiring day at work, its better to perform this position with your legs raised on top, supported by the wall. You may close your eyes and relax your tense shoulder muscles, relax your belly. The support of the wall removes the use of your core muscles to keep your legs lifted. Therefore, this variation with the wall support is also considered as a relaxation pose.

SALAMBA SARVANGASANA9 SUPPORTED WHOLE BODY POSE, also known as SHOULDER STAND This pose can also be entered from Halasana (plow pose). Lie on your back on the mat. Legs can be either outstretched or bent at knees. Arms next to your body. Exhale, push your lower back into the mat as you lift your legs up, while you press your palms into the mat. Inhale, then on an exhale, sweep your legs overhead and use that momentum to curl the lower back and hips off the mat. Exhale, roll on your back, transferring the body weight towards your shoulders and upper back. Inhale, bend at your elbows and place your palms on your back for support. Expand your chest and draw your shoulder blades in. Stretch your legs up towards the ceiling. Keep your legs together and toes stretched on top. Gaze at your toes. Perform for 20 seconds, then come out of the pose by lowering your legs towards the floor to about 45 degrees angle. Then roll your back slowly and carefully back to the floor to the starting position. Drishti: Padayoragrai (toes/feet) or Nabhi (navel). Benefits: Calming and relaxes the nervous system. Stretches the shoulders and neck. Nourishes the thyroid and para-thyroid with blood. Reduces fluid retention in the legs and feet. Regulates and normalizes elimination. Improves digestion. Reduces fatigue and improves sleep. Strengthens the upper back, shoulders and neck. Precautions: Avoid this pose if you have neck injury or acute lower back injuries. Keep your gaze straight and do not turn your head to look at the sides.

9Salamba Sarvangasana

– Supported Whole Body Pose (shoulder stand) This pose was used in medieval times as a Hatha Yoga mudra: VIPARITA KARANI. This pose with a different name is well documented in the Hatha Yoga texts such as, in Shiva Samhita 4.45-47, Gheranda Samhita 3.33-35 and Hatha Pradipika 3.78-81. 163

PADA AKUNCHAN SALAMBA SARVANGASANA LEG CONTRACTION IN SUPPORTED WHOLE BODY POSE Continue from the previous pose, after you establish confidence and balance in the pose. Proceed by bending one leg at the knee and bringing the knee towards your forehead on an exhale. Keep the bend leg shin and toes perpendicular to the floor and the toes stretched upwards. While the other leg remains straight and stretched towards the ceiling. Ensure the alignment of your back and the straight leg. Perform 20 seconds then continue to the next pose or do the other side. Drishti: Padayoragrai (toes/feet) or Bhrumadhye (between the eyebrows). EKA PADA SALAMBA SARVANGASANA ONE-LEGGED SUPPORTED WHOLE BODY POSE also known as EKA PADA HALASANA ONE-LEGGED PLOW POSE From the previous pose, when the knee of the right leg is to the forehead. Exhale, straighten that same leg in direction of your head and place the foot on the mat. The foot can be stretched out or curled in. Ensure that the leg on the mat is fully stretched, without changing the posture of rest of the body. The leg which is pointing upwards should be straight and aligned with the back. Do both these poses on the other side 20 seconds each. Drishti: Padayoragrai (toes/feet) or Bhrumadhye (between the eyebrows). Benefits: Similar to Salamba Sarvangasana. However, further stretches the hamstrings, calves, glutes, groins and hips. Massages the internal organs.

SUPTA PADANGUSHTASANA RECLINING BOG TOE POSE Lie on your back with legs outstretched. Inhale, bend at your right knee and bring it closer to your chest. Take deep breath, with the right hand index and middle fingers hook the big toe (or you may grab your foot or use a Yoga strap). Exhale, slowly straighten your right leg up towards the ceiling. Both buttocks should rest on the mat and do not tilt to one side. The left leg should be straight pressing into the mat and left foot flexed. Place your left hand on left thigh. Perform for 20 seconds, then exhale bend your right knee back into your chest, bring the knees together over your chest, on an exhale, give your legs a nice hug (Supta Balasana- Reclining Child's Pose), and then do the same technique with the left leg raised, followed by the knees hug. Drishti: Padayoragrai/Padayoragre (toes/feet). Benefits: Excellent pose for runners and athletes. Stretches the hamstrings, calves, shoulders and arms. Reduces back pain by addressing flat low back posture. Improves digestion. Removes tiredness from the legs and hips. Precautions: Avoid this pose if you have injury to your hamstrings, quadriceps or shoulders. SUPTA BALASANA – RECLINING CHILD'S POSE Hugging your legs over your chest and pressing firmly into your chest on an exhale. Inhale, continue to next pose. VAYU MUKTYASANA- WIND RELIEVING POSE Exhale, lift your head off the mat and bringing the chin/forehead near the knees or to touch the knees. Perform 10 repetitions.

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You can remain in Supta Balasana, hugging your legs for 20 seconds or you can also start from Supta Balasana on inhale and exhale, lifting your head off the floor to touch the knees for 10 repetitions or remain on Vayu Mutkyasana for 20 seconds. Drishti: Bhrumadhye (between the eyebrows). Benefits: An excellent restorative pose. Relaxes the mind and eases tension in the body. Relieves from fatigue, lower back pain, discomfort in hips and stretches the upper back and shoulders. Aids digestion and removes excess gas from the stomach. Massages and tones the abdominal organs. Precaution: Do not lift your head off the mat if you have severe neck injury. SUPTA MATSYENDRASANA- RECLINED SAGE MATSYENDRA’S POSE (LORD OF THE FISHES)

Lie on your back, with your legs outstretched. Inhale, lift your right leg and cross over your left leg bending at the knee at 90 degree angle. Exhale, drop your right foot across until it is rested on the mat on the other side. Your right arm can be on side in line with your right shoulder or just near the right side of your body. With the left hand press the outer portion of the right knee towards the floor to deepen the twist. Let the right side of your upper back be on the mat and do not rotate the right shoulder. Let the back and head be relaxed and right leg straight or you may turn your head to the opposite side. Drishti: Urdhva (up towards the sky). Benefits: Improves functioning of the abdominal organs. Aligns the spine and its flexibility at the lower back. Improves the joints at the sacrum. Excellent restorative pose to calm the mind and reducing insomnia. Improves digestion. Tones hips and abdomen. Reduces tension at the lower back after prolonged sitting, or at desk job.

JATARA PARIVARTANASANA TWISTED STOMACH POSE

Lie down on your back, with legs outstretched and arms spread out to sides. Inhale, lift both legs off the floor and bring it together to 90 degrees angle, in such a way that your knees will be above your perineum and shins parallel to the floor. Exhale, drop both legs together on the left side maintaining that 90 degrees angle and pressing both legs against each-other. Once the legs are rested together on the left side, then relax your back, hips, shoulders and arms. Focus on your breath and stay in this for 20 seconds. Then take a deep inhale, lift both legs together to bring to the center, exhale and drop both legs together on the right side maintaining the 90 degrees angle and both legs/feet together. You may keep your head neutral or turn it to the opposite side of your legs drop. Drishti: Urdhva (up towards the sky). Benefits: Same the previous Supta Matsyendrasana, but this pose further deepens the twist and helps relieving acute lower back stiffness and pain. Precautions: Avoid both these poses if you have serious lower back injury. RELAXATION It’s the most important part after concluding your asana practice and an aspect which cannot be ignored to relax your mind and body. The National Institutes of Health (NIH) considers that the relaxation response has a wide range of health benefits, including reduction of pain and restoration of sleep. Further, relaxation also increases energy, decreases stress and lowers stress hormone levels and blood pressure. Indeed, relaxation increases motivation, productivity and calmness of mind. I always advise my students to proceed with few series of poses at the end of the Yoga-Asanas practice. I never allow them to leave the class immediately in haste. Grounding is very important and thanking the day, the time, our existence and the Universal Consciousness, and our connection to Mother Earth through this grounding is necessary. 167

RELAXATION SERIES ONE MAKARASANA – POSE OF LORD MAKARA also known as CROCODILE POSE This pose is described in the 17th century Hatha Yoga text, Gheranda Samhita.

Lie in prone position with the legs stretched out. The head can be caught in the arms or the arms stretched in front of you with both palms in Anjali Mudra/Namaskar. Let your body be completely relaxed and eyes closed, focusing on your internal vibrations. Makarasana is an alternative pose to Shavasana. This is one of the best pose to work on the diaphragm breathing. You may also do the other method, where your right palm is over the left palm on the mat and the forehead placed on it, with eyes closed. Perform this pose for 4-5 minutes. PARSHVA SHAVASANA – SIDE CORPSE POSE

Continue from the previous pose. Bring your arms to your sides at 90 degrees angle, with palms on the floor. Subsequently, move your right leg to the side 90 degrees angle and turn your head to the right side. Let your body be completely relaxed. Remain in this pose for 1-2 minutes.

PARSHVA VAYU MUKTYASANA 1 SIDEWAYS WIND RELIEVING POSE 1

Continue from the previous pose, turn your body to the right and bring both the legs together in 90 degrees with one leg stacked over the other. Similarly, the hands joined together, bent at the elbows and one arm stacked over the other. Let your head be relaxed. Focus on your natural breathing, then slowly with the support of the right hand on mat, and from the side slowly come to a seated position, preferably in Sukhasana – Easy Pose. Ensure that when you come to the seated position you come from your side and not directly from the back. Remain in the seated position, close your eyes and turn your concentration inwards or concentrate on your breath. RELAXATION SERIES TWO You may always alternate between any of the one of the two series. During relaxation you should let go your thoughts freely and don't try to forcibly control it, or stop to think about it, because it’s difficult to control a thought. All we can do is divert it to something else. For instance, focusing on your heartbeats, breath, internal sounds, or some soft soothing music or even trying to grasp the sounds in your surroundings. SHAVASANA – CORPSE POSE After concluding your Yoga-Asanas practice, lie down on your back with your eyes closed and body completely relaxed. Your legs slightly wider and arms to the sides and back of the head properly rested on the mat. Avoid rolling your head backwards. Remain in the pose just like a corpse for 5-10 minutes. 169

SHAVASANA – CORPSE POSE also known as MRTASANA

In the above picture, the hands adopt Jnana Mudra. Shavasana is also used for Yoga Nidra. This pose is mentioned in the 15th century Hatha Pradipika, as lying full length on back like a corpse. It also mentions that this pose eliminates tiredness and promotes calmness of mind. Shavasana with eyes closed and back of the palms rested on the mat. This pose is like a pause, it allows you to absorb the amazing poses you did during the session, to bring it into your awareness. It’s time to be in the present and let go of the tension and simply surrender to the moment. To detach yourself from judgment. Don't try to stop your thoughts, but simply observe them. Focus on your natural breath and try to connect with it. Absorb the benefits of the Yoga asana practice and find peace with your wonderful Self. This five minutes of Shavasana should allow to let go all the old in that corpse and rejuvenate yourself into a new you. Many people doze off in this, I prefer not to sleep in this pose, but to be rather aware.

PARSHVA VAYU MUKTYASANA 2 SIDEWAYS WIND RELIEVING POSE 2

From Shavasana, turn to your right side. Bend your right arm at the elbow and bring that palm to support the back side of your head. Your right side of your face will be rested on half of the forearm. Bring your left leg over to the right side and rest the inner knee, shin and foot on the mat. The left leg will be approximately right angle. Your right leg will be stretched out, but relaxed, without engaging its muscles. Place your left palm on your right thigh or in front of your chest on the mat. Stay in this for about 1-2 minutes, then slowly, place your left palm on the mat to support you to get up from the side and not from the back. Eventually come to the crossed legged seated position, preferably Sukhasana – Easy pose. After you come to Sukhasana (Easy Pose) in Relaxation Series 1 & 2. Close your eyes and rest the back of your wrists on your knees, keeping the back erect and arms straight. Your breathing should be normal and chin parallel to the floor. Continue the deep concentration throughout the relaxation series or concentrate internally between the eyebrows (Bhrumadhye) Simply give yourself to the Divine energy and let go off everything. Remain in this for about 2-3 minutes.

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Then slowly open your eyes. On an exhale, bend to your right side with your right forearm on the mat and left hand extended overhead to the right side, turning your head from left side to the ceiling. Give a full stretch sideways, adopting Jnana Mudra or stretched out fingers. Then take a deep breath and exhale, do the other side. Repeat this 5 times on each side.

PARSHVA SUKHASANA – SIDEWAYS EASY POSE Drishti: Hastagre (hands). Once you finish with the above, then slowly bring the palms to join together in Anjali Mudra/Namaste/Namaskar/Namaskaram/Pranaam in front of your chest and bow down your head with a big smile.

MEDITATIVE ASANAS

SUKHASANA – EASY POSE

A basic crossed-legged seated pose. Considered to be one of the oldest asana which was used by the Vedic priests during the rituals and to offer adoration to the Deities. Throughout ancient times this asana has been adopted by Sages, Saints, Yogis, Hindus, Buddhist, Jains and others for the purpose of Pranayama, Dharana, Dhyana (simply in modern terms, meditation), while studying, rituals and prayers. This pose is mentioned in the 4th century Darshana Upanishad. Beginners may sit on a folded blanket or a Yoga block, or if you are sitting on a mat, then ensure that your sitting bones have firm foundation. Lean back and forth and side to side with your body a few times to ensure that your shoulders are aligned directly over the hips. Move your shoulder blades down your back so that your shoulders are away from your ears. Elongate your spine, keep it erect and crown of your head risen upwards. Rest your hands on your knees. Each inhalation, feel your spine grow long and each exhalation, root down through your sitting bones. Do not slouch or jut your chin forward. Lift the breastbone and expand your chest. Do not try to arch your lower back or round your upper back. Drishti: Bhrumadhye (between the eyebrows) or Nasagre (nose) or Antara (internal). Benefits: Calming, restorative, for Pranayama, Dharana & Dhyana.

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SIDDHASANA – PERFECT OR ACCOMPLISHED POSE

Siddhasana is also one of the ancient asanas used during Dharana, Dhyana and Pranayama. It’s called ‘accomplished pose’ as it was the goal of all other asanas to prepare the body and mind to sit in meditation in this pose. Its described as the meditative asana in the 10th century Goraksha Sataka and the 15th century Hatha Pradipika. From the seated position, bring one heel on the perineum with the sole of the foot flat against the inner thigh. You will need some adjusting with your legs and sitting bones. Then the opposite ankle is placed over the first, so that the heel is above the other. The outer edge of the top foot are pressed between the thigh and calf of the opposite leg. The toes of the bottom foot is pulled up into the similar space of the opposite leg. The back is held erect. This pose for women is called as ‘Siddha Yoni Asana’. Drishti: Bhrumadhye (between the eyebrows) or Nasagre (nose) or Antara (internal).

MUKTASANA – LIBERATION POSE Is the variation or an easier version of Siddhasana, with one heel in front of the other, also called as ‘Ardha Siddhasana – Half Accomplished Pose’. Practitioners who would like to meditate for a longer period of time, but find difficulty with Siddhasana, may also change to Muktasana, by simply bringing the top foot to rest in front of the bottom foot, in front of the perineum. Hands can rest on the knees or can be adopted in Jnana/Chin Mudra. Drishti: Bhrumadhye (between the eyebrows) or Nasagre (nose) or Antara (internal).

ARDHA PADMASANA – HALF LOTUS POSE Start from Sukhasana, with the help of your hands bring the left foot on top of the right thigh with the sole of your foot facing upwards. Adjust the left foot, so that it is as high as possible on your right thigh and eventually to bring it into the right hip crease. Right leg folded below, with its foot close to the left sitting bone. Keep the crown of your head lifting, back erect and spine elongated. Shoulders should be aligned and away from the ears. Palms can rest on the knees or adopt Jnana/Chin Mudra. Release the left foot and then do the same technique with the other side leg. Drishti: Bhrumadhye (between the eyebrows) or Nasagre (nose) or Antara (internal). 175

PADMASANA – LOTUS POSE

Padmasana is one of the most popular and ancient meditative seated posture. Since Lotus is considered sacred in the Indian tradition. Besides its basic purpose of meditation, this pose was used in icons, coins, temple walls, paintings or other artistic and spiritual artifacts. In Padmasana, one foot is placed on top of the opposite thigh with its foot facing upwards and thereafter, the other foot is placed on opposite thigh as symmetrically as possible. The feet are brought as close as possible to the abdomen. Hands are either placed on the knees or back of wrists rested on the knees with hands in Jnana/Chin Mudra. Back erect and chin parallel to the floor. Shoulder blades pulled back and spine elongated. Drishti: Bhrumadhye (between the eyebrows) or Nasagre (nose) or Antara (internal).

In the beginning the top leg, outer side of calf and knee might not touch the mat, it’s alright, do not push yourself. (like in the first picture). With practice you will finally be able to touch both knees on the mat. Benefits: It is believed that Padamasana, Ardha Padmasana, Siddhasana, Muktasana and Sukhasana also reduces the tension in the muscles and brings blood pressure under control and reduces the menstrual discomfort and stress. Precautions: If there is discomfort in your knees, then avoid the pose or sit on a double or triple folded blanket, so that your upper torso is elevated higher than your knees.

VAJRASANA – THUNDERBOLT, ADAMANTINE OR DIAMOND POSE Sit on your heels with your calves beneath the thighs. Allow four fingers gap between the kneecaps. The big toes of both the feet touch each-other. Keep your posture straight and spine upright. The feet should be flat on the mat with soles turned upward, supporting your glutes. Palms resting on your thighs or on your knees or adopt Jnana Mudra. Drishti: Bhrumadhye (between the eyebrows) or Nasagre (nose) or Antara (internal). VIRASANA – HERO POSE This pose is entered from Vajrasana. On an exhale separate the feet so that the buttocks can rest on the floor. The knees can be together or slightly apart. Keep your back erect. Hands placed on your thighs or adopted in Jnana Mudra. Virasana is also a foundation pose for the Supta Virasana and all its variations. However, one has to be extremely careful with Virasana as it requires excellent flexibility at the knees, ankles and hips, as slightest of error can cause injury to the knees. It’s also advised to cross on foot over the other and sit on it. Easier variation, from Vajrasana, slightly separate the feet and use a block or folded blanket to rest your buttocks. Drishti: Bhrumadhye (between the eyebrows) or Nasagre (nose) or Antara (internal). Benefits: Strengthens legs and arches. Improves digestion. Relieves symptoms of menopause. Therapeutic for high blood pressure and asthma. Precautions: Avoid Vajrasana and Virasana if you have knee or ankle injuries. 177

JNANA (GYANA) MUDRA and CHIN MUDRA “The Sanskrit word mudra is interpreted as 'gesture'

or 'frame of mind'. Mudras can be depicted as clairvoyant, enthusiastic, reverential and tasteful motions or mentalities. Yogis have encountered mudras as demeanor's of vitality stream, proposed to connect individual pranic power with all-inclusive or grandiose power." Mudra is likewise characterized as a 'seal', 'easy route' or 'circuit by-pass'. Mudras help the Yogis to divert vitality inside and furthermore make boundaries to forestall the getaway of prana10. Mudras utilized in blend with yogic breathing activities breath life into the progression of prana in the body, in this manner empowering various parts of the body. A mudra is additionally representative, formal signal utilized in Jainism, Buddhism and Hinduism. Altogether unmistakable and dependent on the rule of Ayurveda, yoga mudras are comprehended as a mending methodology. A mudra may include the entirety body in a mix of asana, pranayama, bandha and representation strategies or it might be a basic hand position. Mudras are a mix of unobtrusive physical developments which change state of mind, demeanor and discernment, and which extend mindfulness and focus. The Hatha Yoga Pradipika and other yogic writings believe mudra to be a yoganga, an autonomous part of yoga, requiring a subtle mindfulness” – Classical Indian Yoga11 There are wide range of Mudras, such as Mudras of hand, head, postures and perineal. However, we will cover only the important mudras used during the asana practice. Jnana means ‘wisdom’ or ‘knowledge’. This mudra is a gesture of intuitive knowledge. Chin is derived from the root Sanskrit word ‘chit’ or ‘chitta’, which means ‘consciousness’. Chin is the psychic gesture of consciousness. 10

Prana – Vital energy

11

From the book ‘Classical Indian Yoga’ – A comprehensive guide to Yoga philosophy by Anil Machado

In Gyan/Jnana Mudra and Chin Mudras the individual (index finger) is bowing down to the supreme consciousness (the thumb), acknowledging its unsurpassed power. The index finger, touching the thumb symbolizes the ultimate unity of the two experiences and the culmination of Yoga. Join the tips of the index finger and thumb (the index finger may also touch the inside root of the thumb). Keep the other 3 fingers stretched (In this technique the 3 stretched out fingers can be joined together or slightly apart). Palms of both hands face downwards with the hacks of the hands resting on the knees. The same Mudra when practiced with palms facing upwards is called Chin Mudra (during the seated asanas when wrists rest on knees). Any one of these mudras may be adopted whenever practicing dharana or dhyana or incorporated during the practice of other Asanas. Ghyan/Jnana Mudra and Chin Mudra are simple but important psycho-neural finger locks which makes asanas, pranayama, dhyana more powerful. The palms and fingers of the hand have many nerve endings which constantly emit energy. When the finger touches the thumb, a circuit is produced which allows the energy that would normally dissipate into environment to travel back into the body and up to the brain. When the hands are placed on the knees, there is another pranic circuit that maintains and redirects prana within the body. In addition placing the hands on the knees stimulates a nadi which runs from the knees, up the inside of the thighs and into the perineum. This nadi is known as gupta or the hidden nadi. Benefits: Creates energetic circuit (pranic circuit) within the body. Improves concentration. Elevates mood. Improves sleep. Relieves stress and tension. Calms the mind and boosts memory. Most importantly, fills in with positive energy and positive thinking.

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NAMASKAR, NAMASKARAM, NAMASTE, ANJALI MUDRA OR PRANAMASANA

Namaskar, Namaste, Anjali Mudra, Pranamasana, pranaam is a formal noncontact greeting in the Indian subcontinent. Widely used by Hindus, Buddhists, Jains and Sikhs. It’s usually adopted by pressing palms of both hands together. A gesture which can be done standing or seated or during prayers, or for instance even incorporating it into several Asanas. In the Atharvaveda, Namaskara, appears in the sense of worship, adoration, homage or exclamatory adoration. In the Mahabharata, it also appears as an expression of reverence, offering homage, adoration, veneration and worship. In the contemporary era, ‘Namah’ means to ‘bow, reverential salutation or adoration’. ‘Te’ means ‘to you’. In the Vedic philosophies and especially Yoga, it has a spiritual aspect and the belief that ‘the divine and self is same in you and me’, simply meaning ‘I bow to the divine in you’.

Anjali Mudra in Yoga is same as Namaste, but carries a deeper meaning than a simple ‘Greeting’ or ‘Goodbye’. The joining together of palms provides connection between the right and left hemispheres of the brain and represents union or yoking. This Yoking is the connection with the Divine in everything. Therefore, Anjali Mudra honors both the self and everything around us. Benefits: Alleviates mental stress and anxiety. The practitioner can achieve concentration and focus during the practice of Asanas, Dharana and Dhyana, to come into a meditative state.

KSEPANA MUDRA Ksepana in Sanskrit means, ‘to throw away’, or ‘let it go’ or ‘cast away’.

Is another common mudra used during the practice of standing, back-bend, sitting, supine or lying on the back asanas. It drains away the negative energy, brings in positive vibrations and flushes away stress and irritation. I often perform Ksepana Mudra every morning after I wake up. I remain seated in Sukhasana – Easy Pose and adopt this Mudra with my eyes closed, for approximately 5-7 minutes with deep breathing. Of-course it gives a great start to my day. Fills me with lots of positive energy and gives me clarity. Method: Join the palms together. Bring the index fingers to touch against eachother, but ensure that there is a slight hollow space between the palms. Interlace the remaining fingers. Cross the thumbs over each-other and press the pads of the thumbs on the back of the hands. Preferably, for men the right thumb should cross over the left (for the right side represents the masculine energy channel) and for women the left thumb to cross over the right (represents the feminine quality with the left side of the

body, considered to be more dominant female energy invoking Goddess Kali, who destroys the evil and darkness. When the left thumb crosses over the right, then it’s also called, ‘Kali Mudra’).

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INDEX OF ASANAS 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30. 31. 32. 33. 34. 35. 36. 37. 38. 39. 40. 41.

TADASANA – MOUNTAIN POSE Also known as SAMASTHITI – STATE OF BALANCE (11) TADASANA NAMASKAR – MOUNTAIN POSE IN PRAYER (12) VIPARITA NAMASKAR TADASANA -REVERSE PRAYER MOUNTAIN POSE (12) BADDHA HASTA TADASANA – BOUND HANDS MOUNTAIN POSE (13) URDHVA HASTASANA – UPWARD SALUTE POSE (13) TADASANA URDHVA BADDHA HASTASANA- MOUNTAIN WITH RAISED BOUND HANDS (variation) (14) TADASANA URDHVA HASTASANA -MOUNTAIN UPWARD SALUTE POSE (variation) (14) INDUDALASANA – STANDING – CRESCENT POSE (15) INDUDALASANA (variation) (15) EKA HASTA PARSHVASANA – ONE HAND SIDE STRETCH POSE (16) PARSHVASANA- SIDE STRETCH (16) BADDHA HASTA UTTHITA STITI SHALABHASANA – HANDS BOUND RISING STANDING LOCUST POSE (17) UTTHITA HASTA ARDHA UTTANASANA – EXTENDED ARMS HALF INTENSE STRETCH POSE (18) ARDHA PADANGUSHTASANA – HALF BIG TOE POSE (18) PADANGUSHTASANA -BIG TOE POSE (19) UTTANASANA INTENSE STRETCH OF FULL – FORWARD BEND POSE (19) Variation for Uttanasana with elbows locked grabbing onto it behind the calves (20) PADA HASTASANA – HAND UNDER FOOT POSE (20,21) PARIVRITTA UTTANASANA NAMASKAR -REVOLVED INTENSE STRETCH POSE WITH NAMASKAR (21) TITTIBHASANA- FIREFLY POSE or UTTANASANA variation (21) SUKHA PRASARITA PADA URDHVA HASTASANA – EASY FEET SPREAD UPWARD HANDS (22) PRASARITA PADOTTANASANA 1-FEET SPREAD INTENSE STRETCH POSE 1 (22) PRASARITA PADOTTANASANA 2 -FEET SPREAD INTENSE STRETCH POSE 2 (23) PRASARITA PADOTTANASANA 3 (23) PRASARITA PADOTTANASANA 4 (23) PRASARITA PADOTTANASANA – 5 also known as BADDHA HASTA PRASARITA PADOTTANASANA (24) PARIVRITTA ARDHA PRASARITA PADOTTANASANA-REVOLVED FEET SPREAD OUT HALF FORWARD BEND POSE (25) UTTHITA PARSHVA KONASANA-EXTENDED SIDE ANGLE (26) VIRABHADRASANA 1- WARRIOR 1 (27) VIRABHADRASANA 2 -WARRIOR 2 (28) VIRABHADRASANA 3-WARRIOR 3 (29) VIPARITA VIRABHADRASANA-REVERSE WARRIOR (30) ARDHA BADDHA VIPARITA VIRABHADRASANA-HALF BOUND REVERSE WARRIOR POSE (31) ANJANEYASANA-LORD HANUMAN (SON OF ANJANI) LUNGE POSE (32) ANJANEYASANA variation also known as Crescent Lunge pose (32) ANJANEYASANA variation Also known as Crescent Moon Lunge pose (33) UTTANA PRISTHASANA -EXTENDED LIZARD TAIL LUNGE (33,34) UTTHITA TRIKONASANA- EXTENDED TRIANGLE POSE (34,35) UTTHITA PARSHVA TRIKONASANA EXTENDED SIDE TRIANGLE (35,36) ARDHA BADDHA UTTHITA TRIKONASANA-HALF BOUND EXTENDED TRIANGLE (36) BADDHA UTTHITA TRIKONASANA variation BOUND EXTENDED TRIANGLE (37)

42. 43. 44. 45. 46. 47. 48. 49. 50. 51. 52. 53. 54. 55. 56. 57. 58. 59. 60. 61. 62. 63. 64. 65. 66. 67. 68. 69. 70. 71. 72. 73. 74. 75. 76. 77. 78.

PARIVRITTA TRIKONASANA-REVOLVED TRIANGLE (37) PARSHVOTTANASANA 1 variation INTENSE SIDE STRETCH (38) PARSHVOTTANASANA 2 variation (38) PARSHVOTTANASANA 3 Variation INTENSE SIDE STRETCH (39) PARSHVOTTANASANA 4 variation with chin to the knee (39) PARSHVOTTANASANA 5 variation with chin to the shin (39) PARSHVOTTANASANA INTENSE SIDE STRETCH also called as VIPARITA NAMASKAR PARSHVOTTANASANA REVERSE PRAYER INTENSE SIDE STRETCH (40) BADDHA HASTA PARSHVOTTANASANA-HANDS BOUND INTENSE SIDE STRETCH (40) VRIKSHASANA NAMASKAR-TREE POSE HANDS IN PRAYER (41) VRIKSHASANA-TREE POSE (42,43) PARSHVA VRIKSHASANA-SIDEWAYS TREE POSE (43) URDHVA EKA HASTA ARDHA BADDHA PADMA VRIKSHASANA-UPWARD ONE HAND HALF BOUND LOTUS TREE POSE (44) TANDAVASANA 1 – DIVINE DANCE OF GODS POSE 1 (45) LASYASANA – PARVATI’S RESPONSE TO SHIVA’S TANDAVA POSE (45) NATARAJASANA – LORD OF DANCE POSE (46) DWI HASTA PADA UTTHITA STITI EKA PADA BHEKASANA-BOTH HANDS TO FOOT RISING STANDING ONE-LEGGED FROG POSE (47) NATARAJASANA for beginners (47) NANTUM NATARAJASANA-BOWING TO NATARAJA (48) EKA HASTA PADA UTTHITA STITI EKA PADA BHEKASANA-ONE HAND TO FOOT RISING STANDING ONE-LEGGED FROG (48,49) ARDHA CHANDRACHAPASANA 1-HALF MOON BOW POSE 1 (49) PARIVRITTA ARDHA CHANDRACHAPASANA-REVOLVED HALF MOON BOW (50) HASTA PADA ARDHA CHANDRACHAPASANA-HAND TO FOOT HALF MOON BOW POSE(50) HASTA PADA PARIVRITTA ARDHA CHANDRACHAPASANA-HAND TO FOOT REVOLVED HALF MOON BOW POSE (51) ARDHA BADDHA NIRALAMBA EKA PADA UTTANASANA-HALF BOUND UNSUPPORTED ONE LEGGED INTENSE STRETCH POSE (51,52) ARDHA BADDHA NANTUM NATARAJASANA-HALF BOUND BOWING TO LORD OF DANCE (52) NATARAJASANA 1 variation LORD OF DANCE 1 (53) NATARAJASANA 2 variation LORD OF DANCE 2 (53) ARDHA CHANDRACHAPASANA 2-HALF MOON BOW POSE 2 (54) PATAN VRIKSHASANA 1-TOPPLING TREE POSE 1 (55) PATAN VRIKSHASANA 2-TOPPLING TREE POSE 2 (55) URDHA PRASARITA EKA PADA UTTANASANA -UPWARD STRETCHED ONE-LEGGED INTENSE STRETCH/FORWARD BEND POSE (56) BADDHA HASTA UTTHITA STITI VAYU MUKTYASANA 1-HANDS BOUND RISING STANDING WIND RELIEVING POSE 1 (57) STITHI UTTHITA EKA PADA CHIBI JANU SHIRSHASANA-STANDING RISING ONELEGGED CHIN TO KNEE variation 1&2(57,58) STITI UTTHITA VAYU MUKTYASANA- STANDING RISING WIND RELIEVING (58) PARIVRITTA NAMASKAR STITI UTTHITA VAYU MUKTYASANA-REVOLVED PRAYER STANDING RISING WIND RELIEVING POSE (59) PARIVRITTA BADDHA STITI UTTHITA VAYU MUKTYASANA- REVOLVED BOUND STANDING RISING WIND RELIEVING POSE (59) TANDAVASANA 2 – SHIVA’S VIGOROUS CYCLE OF LIFE DANCE (60) 183

79. PARIVRITTA ARDHA STITI VAYU MUKTYUTTONASANA-REVOLVED HALF STANDING WIND RELIEVING INTENSE STRETCH POSE (60) 80. PARIVRITTA EKA HASTA PADA ARDHA STITI VAYU MUKTYUTTONASANA-REVOLVED ONE HAND TO FOOT HALF STANDING WIND RELIEVING INTENSE STRETCH POSE (61) 81. PARIVRITTA ARDHA STITI VAYU MUKTYUTTONASANA NAMASKAR-REVOLVED HALF STANDING WIND RELIEVING INTENSE STRETCH POSE NAMASKAR(61) 82. PARIVRITTA VISHAMA PADA ARDHA UTTANASANA-REVOLVED UNEVEN LEGS HALF INTENSE STRETCH POSE (62) 83. VIPARITA NAMASKAR PARIVRITTA VISHAMA PADA ARDHA UTTANASANA-REVERSE PRAYER REVOLVED UNEVEN LEGS HALF INTENSE STRETCH POSE (62) 84. BADDHA VISHAMA PADA ARDHA UTTANASANA-BOUND UNEVEN LEGS HALF INTENSE STRETCH POSE (63) 85. ARDHA AGNISTAMBHASANA ARDHA CHANDRASANA 1-HALF FIRELOG IN HALF MOON POSE 1 (63) 86. EKA PADA GOMUKHASANA ARDHA CHANDRASANA -ONE-LEGGED COW FACE IN HALF MOON POSE (64) 87. ARDHA BADDHA PADMOTTANASANA 1-HALF BOUND LOTUS FORWARD BEND POSE 1(64) 88. ARDHA BADDHA PADMOTTANASANA 2-HALF BOUND LOTUS FORWARD BEND POSE 2(65) 89. ARDHA BADDHA PADMOTTANASANA 3-HALF BOUND LOTUS FORWARD BEND 3(65) 90. PARIVRITTA PARSHVA KONASANA NAMASKAR-REVOLVED SIDE ANGLE POSE WITH NAMASKAR (66) 91. PARIVRITTA PARSHVA KONASANA NAMASKAR with back knee off the floor (67) 92. PARIVRITTA PARSHVA KONASANA -REVOLVED SIDE ANGLE Getting into the pose (67) 93. PARIVRITTA PARSHVA KONASANA – REVOLVED SIDE ANGLE POSE (68) 94. BADDHA HASTA PARIVRITTA PARSHVA KONASANA-HANDS BOUND REVOLVED SIDE ANGLE POSE (69) 95. ARDHA CHANDRASANA NAMASKAR – HALF MOON PRAYER (70) 96. VIPARITA NAMASKAR ARDHA CHANDRASANA – REVERSE PRAYER HALF MOON POSE (70,71) 97. DWI HASTA PADA DANDAYAMANA JANUSHIRASANA-BOTH HANDS TO FOOT STANDING HEAD TO KNEE POSE (71) 98. KALI ASANA- GODDESS KALI’S POSE (72) 99. PADMA MUDRA URDHVA HASTA KALI ASANA-LOTUS SEAL IN UPWARDS HANDS GODDESS KALI’S POSE (72) 100. PARSHVA BADDHA HASTA KALI ASANA-SIDEWAYS BOUND HANDS GODDESS KALI’S POSE (73) 101. PARSHVA KALI ASANA-SIDEWAYS POSE OF GODDESS KALI (73) 102. BADDHA HASTA KALI ASANA-HANDS BOUND GODDESS KALI’S POSE (73) 103. ADHO MUKHA SHVANASANA – DOWNWARD FACING DOG (74) 104. ADHO MUKHA SHIRSHA MAKARASANA-DOWNWARD FACING DOG HEAD TO THE FLOOR DEDICATED TO MAKARA (75) 105. EKA PADA ADHO MUKHA SHVANASANA-ONE-LEGGED DOWNWARD FACING DOG (75) 106. PADA ARDHA GOMUKH ADHO MUKHA SHVANASANA -LEG POSITION IN HALF COW FACE IN DOWNWARD FACING DOG POSE (75) 107. HASTA KULPA EKA PADA ADHO MUKHA SHVANASANA 1-HAND TO ANKLE ONELEGGED DOWNWARD FACING DOG POSE 1 (76) 108. HASTA KULPA EKA PADA ADHO MUKHA SHVANASANA 2-HAND TO ANKLE ONELEGGED DOWNWARD FACING DOG POSE 2 (76)

109. PARIVRITTA ADHO MUKHA SHVANASANA -REVOLVED DOWNWARD FACING DOG POSE (77) 110. EKA PADA ADHO MUKHA SHVANASANA-ONE-LEGGED DOWNWARD FACING DOG POSE (77,78) 111. NAMA BADDHA HASTA VIRABHADRASANA-BOWING HANDS BOUND WARRIOR POSE (78) 112. NAMA BADDHA HASTA VIRABHADRASANA-BOWING HANDS BOUND WARRIOR POSE (79) 113. ARDHA BADDHA PARIVRITTA EKA PADA RAJA KAPOTASANA -HALF BOUND REVOLVED ONE-LEGGED KING PIGEON (79) 114. JANU PADA PARIVRITTA ANJANEY NAMASKAR ASANA-FOOT TO KNEE REVOLVED (LORD HANUMAN THE SON OF ANJANI) LUNGE PRAYER POSE (80) 115. PARIGHASANA-GATE POSE (80,81) 116. PRAPADA UTKATASANA – TIP TOE FIERCE POSE (82) 117. PRAPADASANA 1-TIP TOE POSE 1 also known as PURNA UTKATASANA FULL FIERCE POSE (82) 118. PRAPADASANA 2- TIP TOE POSE 2 (83) 119. UTKATASANA -FIERCE POSE (83) 120. PARIVRITTA UTKATASANA -REVOLVED FIERCE POSE (84) 121. SUKHA PADA GARUDA UPAVESHA NAMASKAR ASANA-EASY LEG POSITION OF GARUDA IN YOGIC SQUAT HANDS IN PRAYER POSE (84) 122. SUKHA PADA PARIPURNA HASTA GARUDA UPAVESHASANA-EASY LEG POSITION COMPLETE ARM POSITION OF GARUDA IN YOGIC SQUAT (85) 123. PARIVRITTA SUKHA PADA GARUDA UPAVESHASANA-REVOLVED EASY LEG POSITION OF GARUDA IN YOGIC SQUAT (85,86) 124. EKA PADA NAMASKAR UTKATASANA -ONE-LEGGED PRAYER FIERCE POSE (86) 125. DWI HASTA KULPA EKA PADA UTKATASANA-BOTHS HANDS TO ANKLE ONE-LEGGED FIERCE POSE (87) 126. EKA PADA PRAPADASANA – ONE LEGGED TIP TOE POSE two variations (87,88) 127. HASTA PADASANA -HANDS TO FOOT SQUATTING POSE also known as Marichiasana (88) 128. BADDHA HASTA PADA GARUDASANA- HANDS BOUND LEG POSITION IN GARUDA (89) 129. VIPARITA NAMASKAR GARUDASANA-REVERSE PRAYER IN GARUDA POSE (90) 130. GARUDASANA – EAGLE POSE (90,91) 131. PARIVRITTA BADDHA PADA GARUDASANA-REVOLVED BOUND LEG POSITION IN GARUDA (91) 132. USTRASANA 1 – CAMEL POSE 1 (92) 133. USTRASANA NAMASKAR-PALMS IN PRAYER CAMEL POSE variation (92) 134. USTRASANA 1 & 2 – CAMEL POSE 1 & 2 (full form) (93) 135. ARDHA HANUMANASANA- HALF LORD HANUMAN’S POSE (94) 136. PARIVRITTA ANJANEYASANA-REVOLVED HANUMAN (son of Anjani) LUNGE POSE (95) 137. UTTHITA CHATTURANGA DANDASANA-HIGH/ELEVATED FOUR LIMBED STAFF POSE (96) 138. CHATTURANGA DANDASANA – FOUR LIMBED STAFF POSE (98,99) 139. URDHVA MUKHA SHVANASANA-UPWARD FACING DOG (99,100) 140. BHUJANGASANA – COBRA POSE (100,101) 141. SALAMBA BHUJANGASANA-SUPPORTED COBRA POSE also known as MAKARASANA (CROCODILE POSE) and popularly known as SPHINX (102) 142. DHANURASANA – BOW POSE (103) 143. SHALABASANA 1 – LOCUST POSE 1 (104) 144. SHALABASANA 2 – LOCUST POSE 2 (104) 185

145. 146. 147. 148. 149. 150. 151. 152. 153. 154. 155. 156. 157. 158. 159. 160. 161. 162. 163. 164. 165. 166. 167. 168. 169. 170. 171. 172. 173. 174. 175. 176. 177. 178. 179. 180. 181. 182. 183. 184. 185.

SHALABASANA 3 – LOCUST POSE 3 (105) SHALABASANA 4 – LOCUST POSE 4 (105,106) SHALABASANA 5 – LOCUST POSE 5 (106) MAKARA DANDASANA – STAFF POSE OF MAKARA (107) UTTANA PRISTHASANA – EXTENDED LIZARD TAIL LUNGE (107,108) VASISTHASANA 1 – SAGE VASISTHA’S POSE 1 (109) VASISTHASANA 2 preparation (110) VASISTHASANA 2 (110) VASISTHASANA 3 (110) VASISTHASANA 4 (111) VASISTHASANA 5 (111) VASISTHASANA 6 (111,112) VRIKSHA VASISHTASANA – TREE POSE IN VASISHTA (112) PARIVRITTA VASISTHASANA – REVOLVED VASISTHA’S POSE (113) EKA PADANGUSHTA VASISTHASANA 1 – ONE BIG TOE POSE OF VASISTHA 1 (114) EKA PADANGUSHTA VASISTHASANA 2 -ONE BIG TOE POSE OF VASISTHA 2 (114) HASTA PADA VASISTHASANA -HAND TO FOOT SAGE VASISTHA’S POSE (115) EKA HASTA PADA VISHWAMITRASANA -ONE HAND TO FOOT POSE OF SAGE VISHWAMITRA (115,116) BADDHA UTTHITA PARSHVA PADA UPAVESHASANA-BOUND EXTENDED LEG SIDE SQUAT POSE (116) VISHAMA HASTA UTTHITA PARSHVA PADA UPAVESHASANA-UNEVEN ARMS EXTENDED LEG TO THE SIDE SQUAT POSE (117) PADMA MUDRA UTTHITA PARSHVA PADA UPAVESHASANA-LOTUS HANDS SEAL EXTENDED LEG TO SIDE SQUAT POSE (117,118) NIRALAMBA VYAGHRASANA – UNSUPPORTED TIGER POSE (118) NARASIMHA CHATURANGA DANDASANA – NARASIMHA’S FOUR LIMBED STAFF POSE (119,120) EKA PADA CHATURANGA DANDASANA -ONE-LEGGED FOUR LIMBED STAFF POSE (120,121) PADA EKA PADA RAJA KAPOTA CHATURANGA DANDASANA-LEG POSITION IN ONELEGGED KING PIGEON IN FOUR LIMBED STAFF POSE (121) PURVOTTANASANA- EASTERN INTENSE STRETCH POSE (122) HASTA PADA PARSHVA PRAPADASANA-HAND TO FOOT SIDE TIP TOE POSE (123) BALA SHALABASANA – BABY GRASSHOPPER POSE (124) BAKASANA – CRANE POSE (125,126) BAKA SHIRSHASANA – CRANE IN HEADSTAND (126,127) UTRIPADA SHIRSHASANA-TRIPOD HEADSTAND (127) EKA PADA SALAMBA SHIRSHASANA -ONE-LEGGED SUPPORTED HEADSTAND (127,128) SALAMBA SHIRSHASANA -SUPPORTED HEADSTAND (128, 129) DANDASANA- STAFF POSE (129) HINDOLASANA-BABY CRADLE POSE (130,131) CHATUSHKONASANA – FOUR CORNER POSE (131) PARIVRITTA PARSHVA BALASANA-REVOLVED SIDE CHILD’S POSE (132) BALASANA/GARBHASANA- CHILD’S POSE (133) UPAVISTA PARIGHASANA 1-SEATED GATE POSE 1 (134) UPAVISTA PARIGHASANA 2-SEATED GATE POSE 2 (134) PARIVRITTA UTTHITA PARSHVA PADA UPAVESHASANA 1-REVOLVED EXTENDED LEG TO SIDE SQUAT POSE 1 (135)

186. PARIVRITTA UTTHITA PARSHVA PADA UPAVESHASANA 2-REVOLVED EXTENDED LEG TO SIDE SQUAT POSE 2 (136) 187. PARIVRITTA JANU SHIRSHASANA -REVOLVED HEAD TO KNEE POSE (136) 188. BADDHA KONASANA – BOUND ANGLE POSE (137) 189. TARASANA – STAR POSE (138) 190. BADDHA KONASANA variation (138) 191. PADUNGUSHTA URDHVA UPAVISHTA KONASANA-BIG TOES UPWARD SEATED ANGLE POSE (139) 192. DWI HASTA PADA PARIVRITTA UPAVISHTA KONASANA-BOTH HANDS TO FOOT REVOLVED SEATED ANGLE POSE (140) 193. PADANGUSHTA UPAVISHTA KONASANA-BIG TOE SEATED ANGLE POSE (141) 194. PASCHIMOTTANASANA – WESTERN INTENSE STRETCH POSE (141,142) 195. PASCHIMOTTANASANA 2 (142) 196. TRIANGAMUKHAIKAPADA PASCHIMOTTANASANA-THREE LIMBED FACE TO FOOT WESTERN INTENSE STRETCH (143) 197. MARICHYASANA 1 – POSE OF SAGE MARICHI 1, PART 1 & 2 (144) 198. MARICHYASANA – POSE OF SAGE MARICHI PART 3 (144,145) 199. MARICHYASANA 2 -POSE OF SAGE MARICHI 2 (145) 200. SUKHA MATSYENDRA ASANA 1-EASY LORD OF THE FISHES POSE 1 (146) 201. SUKHA MATSYENDRA ASANA 2- EASY LORD OF THE FISHES POSE 2 (146) 202. AKARNA DHANURASANA – TOWARDS EAR BOW POSE (147) 203. ARDHA MATSYENDRASANA-HALF LORD OF THE FISHES POSE (148) 204. MATSYENDRASANA-LORD OF THE FISHES POSE (149) 205. NAVASANA/NAUKASANA – BOAT POSE (150) 206. PARIPURNA NAVASANA – FULL BOAT POSE (151) 207. PARIVRITTA NAVASANA NAMASKAR-REVOLVED BOAT POSE IN PRAYER (151) 208. BHARADWAJASANA 1-POSE OF SAGE BHARADWAJ 1 (152) 209. BHARADWAJASANA 2-POSE OF SAGE BHARADWAJ 2 (152) 210. HARADWAJASANA 3-POSE OF SAGE BHARADWAJ 3 (153) 211. PARYANKASANA – BED POSE also known as SUPTA VIRASANA – RECLINED HERO POSE (154, 155) 212. URDHVA DHANURA SHIRSHASANA-UPWARD FACING BOW IN HEADSTAND (155,156) 213. VIPARITA PRAPADA DHANURASANA-INVERTED TIP TOE NOW POSE (156) 214. SETU BANDHA SARVANGASANA- BRIDGE WHOLE BODY POSE (157) 215. SETU BANDHA SARVANGASANA without support, also known as KANDHARASANA – SHOULDER POSE (157,158) 216. HALASANA – PLOW POSE with the palms supporting the back (158) 217. HALASANA- FULL FORM without supporting the back (159) 218. BADDHA HASTA HALASANA- BOUND HANDS PLOW POSE (159,160) 219. HASTA PADA HALASANA-HANDS TOP FEET PLOW POSE variation with hands to the feet (advanced) (160) 220. KARNAPIDASANA – EAR PRESSURE POSE (161) 221. BADDHA HASTA KARNAPIDASANA- HANDS BOUND EAR PRESSURE POSE (161) 222. URDHVA PRASARITA PADASANA- UPWARD EXTENDED LEGS POSE (162) 223. SALAMBA SARVANGASANA SUPPORTED WHOLE BODY POSE, also known as SHOULDER STAND (163) 224. PADA AKUNCHAN SALAMBA SARVANGASANA-LEG CONTRACTION IN SUPPORTED WHOLE BODY POSE (164) 225. EKA PADA SALAMBA SARVANGASANA-ONE-LEGGED SUPPORTED WHOLE BODY POSE (164) 187

226. 227. 228. 229. 230. 231. 232. 233. 234. 235. 236.

SUPTA PADANGUSHTASANA-RECLINING BOG TOE POSE (165) SUPTA BALASANA – RECLINING CHILD'S POSE (165) VAYU MUKTYASANA- WIND RELIEVING POSE (165,166) SUPTA MATSYENDRASANA- RECLINED SAGE MATSYENDRA’S POSE (LORD OF THE FISHES) (166) JATARA PARIVARTANASANA TWISTED STOMACH POSE (167) MAKARASANA – POSE OF LORD MAKARA (168) PARSHVA SHAVASANA – SIDE CORPSE POSE (168) PARSHVA VAYU MUKTYASANA 1-SIDEWAYS WIND RELIEVING POSE 1 (169) SHAVASANA – CORPSE POSE also known as MRTASANA (169,170) PARSHVA VAYU MUKTYASANA 2-SIDEWAYS WIND RELIEVING POSE 2 (171) PARSHVA SUKHASANA – SIDEWAYS EASY POSE (172)

MEDITATIVE ASANAS 237. SUKHASANA – EASY POSE (173) 238. SIDDHASANA – PERFECT OR ACCOMPLISHED POSE (174) 239. MUKTASANA – LIBERATION POSE (175) 240. ARDHA PADMASANA – HALF LOTUS POSE (175) 241. PADMASANA – LOTUS POSE (176) 242. VAJRASANA – THUNDERBOLT, ADAMANTINE OR DIAMOND POSE (177) 243. VIRASANA – HERO POSE (177) MUDRAS 244. JNANA (GYANA) MUDRA and CHIN MUDRA (178,179) 245. NAMASKAR, NAMASKARAM, NAMASTE, ANJALI MUDRA OR PRANAMASANA (180) 246. KSEPANA MUDRA (181)

Asanas performed by Dorota Domińczak

Is a full-fledged Vinyasa Yoga and Ashtanga Vinyasa Yoga teacher (RYT200), instructor of Physical Recreation - (300H) at Legion Fitness, Poland. Dorota has been involved with movement and its varieties since 26 years and when she also started running her own yoga and fitness school since 2013, Legion Fitness, Poland. She completed all her training's and workshops under the supervision of well-known and respected teachers in Poland and abroad, such as: Basia Lipska Larsen, Beata Darowska, Manju Jois, Taylor Hunt, Stu Girling, Krystian Messjasz and Vinay Kumar. In 2018, she was in Mysore, India to study about a new dynamic yoga system called Pranavashiayoga.

“Dorota is, above all, a student and a teacher who constantly deepens her knowledge about various systems and aspects of yoga. She is one of the leading Yoga Teachers in Poland. I came across Dorota, during my search for female Yoga Teacher in Poland for my book. I have been traveling all over Poland, meeting and observing several Yoga instructors. Although I met some of the leading ones, but still, something was missing. The moment I met Dorota, and there is was, the aura of superb energy around her and the passion towards yoga with real honesty and integrity. Despite here experience and background, she is always ready to learn and adapt to various styles of Yoga. I put her through a series of challenging poses and every time she displayed her zeal and determination to execute that pose with grace. We exchanged lots of ideas and variations of the asanas and some things I got to learn from her too. I decided that, she is perfect to present the asanas through this book” – Anil Machado

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About the author

Anil Machado

Anil Machado is the practitioner of Kalaripayattu and strongly follows the philosophy of Yoga. He has traveled extensively throughout India in the quest of understanding the origins and development of Yoga, finding the true essence, studying various paths and learning under some of the Gurus such as Sadhguru, Sri Sri Ravi Shankar, B.K.S. Iyengar, Guru Pathare, Guru Darekar, Swami Satyananda Saraswati, Sri Yogendra, Professor S.K.Ramchandra Rao and others. He lived among the Nath Yogis, the Aghoris to understand and learn the original practice of Hatha Yoga. Researched extensively at Central Archaeological Library - Government of India, Jadavpur University, Sri Venkatesa University, L.B.S.National Academy of Administration Library, Yoga Institute of India, Aurobindo Ashram, Aghori Ashram and other research institutes on the Vedic culture and Yoga. He has conducted over thousands of seminars, training's, conferences on Vedic philosophy, Yoga and Kalari. In 2016 he conducted presentation of Vedic India and Yoga over 250 schools in Poland. Most importantly in the year 2018 he received a special accolade from the Prime Minister of India Shri. Narendra Modi for his contribution in the field of Yoga in Poland. He is also the author of the ‘Classical India Yoga – A comprehensive guide to Yoga philosophy’. Available on Amazon.

‘Yoga Asanas – An illustrated guide for practitioners Volume 2’ releasing in 2021.

I would like to thank everyone who was part of this book. Especially Dorota Dominczak for working with dedication and determination towards this project, Aleksandra Piekarska, Renata Brzozowska and Karina Dominczak for their unconditional support and for being part of this project. A big thanks to Alice Machado, Aloysius Machado, Ewa Machado, Sarah and Sanchia Machado, Daria Jablonska, Jacek Kalkowski, Gauri Santosh Wast for their unconditional support. All my Yoga members and students who have always motivated me and inspired me in return with their hard work in practice of asanas, especially Anna Pietrucha, Edyta Kowalczyk, Krzysztof Roslan, Malgorzata Jeziak, Agnieszka Wawrzecka, Janina Czernow, Marta Dekrewicz, Barbara Czarnecka, Iwona Walesiak, Krystyna Nowakowska, Robert Pacholak, Martin Hinton, Elzbieta Tkaczyk, Katarzyna and Amelia Ostopinka, Anna Wyszka, Agnieszka Kalkowska, Sonia Kalkowska, Philip Kalkowski, Marta Michalska and others. To the teachers and staff at the Zdunska Wola, Music School, Poland, Malgosia, Sylwia, Bozena, Magda and Ela. Also my friends around the world who always stay in touch, share knowledge, inspire me and encourage me in my work. Thank you Agata Majka, Ronald Kandzerski, Pratima Chowdhury, Ashwin Chekava, Ajay Sharma, Ivan Rego, Rafal Polichnowski, Shonan Talpade, Beata Pietuszko, Jessica Regal, Donna Page, Radka Weskova, Mitakshar Jeurkar, Victoria L Jones, Lisa Turner, Sabita Dsouza, Ishan Gandhi, Lygel Dmello, Aparna S Murthy, Kanhaiya Shirodkar, Suhail Samad, Samit Bhatta, Raj Sahai, Shaji Nambiar, Shanky Swaminathan and Bijay Prasad. Freedom, peace and love. Anil Machado

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