Atma Yoga 2.0 picks up beautifully from 1.0. This set is slightly more challenging and introduces a wide range of popular and well know yoga asanas. As in 1.0 the emphasis is still on healing and strengthening the postural muscles (the muscles that support your spine.)

In Atma Yoga 2.0 the progression is in three parts: from slow-deep floor poses to dynamic strength poses with purifying breath work to a series of standing poses that strengthen and ground you.

As always your focus is on awareness of breath and weight. This will give you the most traction in healing and training the mind. Physically it is crucial to practice “coring up’ at the onset, middle and release of each pose.

As you become familiar with the set use each pose as a meditation in paying atten-tion. Pay attention the experience of weight. Pay attention to what breathing feels like. Pay attention to sound that breath makes; “Haaam” on the inhale and “Sa” on the exhale.

Whenever possible train your mind to focus on the deeper sensations of discom-fort. When you choose to feel the body’s resistance to a pose you are training the mind. Make a decision that you are not afraid of feeling anything. Inspect all the difficult sensations in your body with deepening and relentless interest.

This practice, which we call ‘Himalayan Yoga’, is a powerful means to begin train-ing the mind for the unique and sacred experience that is your journey of self dis-covery.

Poses1. Baddha-koëäsana (Bound Angle Pose/Cobbler’s Pose) baddha-, bound, restrained koëa-, angle, corner, edge

How to execute

Sit with your legs straight out in front of you, raising your pelvis on a blanket if 1. your hips or groins are tight. Exhale, bend your knees, pull your heels toward your pelvis, core up1, then drop your knees out to the sides and press the soles of your feet together.

Bring your heels as close to your pelvis as you comfortably can. With the first 2. and second finger and thumb, grasp the big toe of each foot. Always keep the outer edges of the feet firmly on the floor.

Sit so that the pubis in front and the tailbone in back are equidistant from the floor. The perineum then will be approximately 3. parallel to the floor and the pelvis in a neutral position. Firm the sacrum and shoulder blades against the back and lengthen the front torso through the top of the sternum.

Never force your knees down. Instead release the heads of the thigh bones toward the floor. When this action leads, the 4. knees follow.

Do slow-deep breathing; inhale deeply, exhale slowly.5.

Stay in this pose anywhere from 1 to 5 minutes. Then inhale, lift your knees away from the floor, and extend the legs back 6. to their original position.

1 Coring up is the key to not hurting yourself in yoga, by learning to move from a stable core. This process is made up of four components: 1) internally rotate your thighs, 2) push the tailbone down toward the floor, 3) pull up on the pelvic floor muscles, 4) pull the navel slightly inwards.

BenefitsStimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys Stimulates the heart and improves general circulation Stretches the inner thighs, groins, and knees Helps relieve mild depression, anxiety, and fatigue Soothes menstrual discomfort and sciatica Therapeutic for flat feet, high blood pressure, infertility, and asthma Consistent practice of this pose until late into pregnancy is said to help ease childbirth.

ContraindicationsGroin or knee injury: Only perform this pose with blanket support under the outer thighs.

VariationsExhale and lean your torso forward between the knees. Remember to come forward from the hip joints, not the waist. Bend your elbows and push them against the inner thighs or calves (but never on the knees). If your head doesn’t rest comfortably on the floor, support it on a block or the front edge of a chair seat.

2. Jänuçérñäsana (Head-to-Knee Pose)

jänu-, knee çérña-, head

How to execute

Sit on the floor with your buttocks lifted on a folded 1. blanket and your legs straight in front of you. Inhale, bend your right knee, and draw the heel back toward your perineum. Rest your right foot sole lightly against your inner left thigh, and lay the outer right leg on the floor, with the shin at a right angle to the left leg (if your right knee doesn’t rest comfortably on the floor, support it with a folded blanket). Core up.2. Press your right hand against the inner right groin, where 3. the thigh joins the pelvis, and your left hand on the floor beside the hip. Exhale and turn the torso slightly to the left, lifting the torso as you push down on and ground the inner right thigh. Line up your navel with the middle of the left thigh. You can just stay here, using a strap to help you lengthen the spine evenly, grounding through the sitting bones. Or, when you are ready, you can drop the strap and reach 4. out with your right hand to take the inner left foot, thumb on the sole. Inhale and lift the front torso, pressing the top of the left thigh into the floor and extending actively through the left heel. Use the pressure of the left hand on the floor to increase the twist to the left. Then reach your left hand to the outside of the foot. With the arms fully extended, lengthen the front torso from the pubis to the top of the sternum. Exhale and extend forward from the groins, not the hips. 5. Be sure not to pull yourself forcefully into the forward bend, hunching the back and shortening the front torso.

As you descend, bend your elbows out to the sides and lift them away from the floor. Lengthen forward into a comfortable stretch. 6. The lower belly should touch the thighs first, the head last. Stay in the pose anywhere from 1 to 3 minutes. Come up with an inhalation and repeat the instructions with the legs reversed for the same length of time.

Benefits

Calms the brain and helps relieve mild depression Stretches the spine, shoulders, hamstrings, and groins Stimulates the liver and kidneys Improves digestion Helps relieve the symptoms of menopause Relieves anxiety, fatigue, headache, menstrual discomfort Therapeutic for high blood pressure, insomnia, and sinusitis Strengthens the back muscles during pregnancy (up to second trimester), done without coming forward, keeping your back spine concave and front torso long.

3. Paçcimota-baddha-konäsana (...) paçcima-, being behind, posterior; western baddha-, bound kona-, angle, corner, edge

How to execute

Sit with your legs straight out in 1. front of you, raising your pelvis on a blanket if your hips or groins are tight. Exhale, bend your knees, pull your heels toward your pelvis, core up, then drop your knees out to the sides and press the soles of your feet together.

Bring your heels as close to your pelvis as you comfortably can. 2. With the first and second finger and thumb, grasp the big toe of each foot. Always keep the outer edges of the feet firmly on the floor. If it isn’t possible to hold the toes, clasp each hand around the same-side ankle or shin.

Sit so that the pubis in front and the tailbone in back are 3. equidistant from the floor. The perineum then will be approximately parallel to the floor and the pelvis in a neutral position. Firm the sacrum and shoulder blades against the back and lengthen the front torso through the top of the sternum.

Never force your knees down. Instead release the heads of the 4. thigh bones toward the floor. When this action leads, the knees follow.

Gradually bring the navel down to the floor, holding the back 5. straight.

Slow-deep breathing; inhale deeply, exhale slowly.6.

4. Jänu-supta-véräsana/vajräsana (...) jänu-, knee supta-, laid down to sleep; sleeping véra-, hero vajra-, thunderbolt

How to execute

Sit with your legs straight out in front of you, and 1. fold the left leg underneat the body or beside the hip. Core up.Inhale, raise the arms, and gradually bring the 2. navel to the thigh, holding the back straight.

Exhale, come up. Inhale, lay back.3. Do slow-deep breathing; inhale deeply, exhale 4. slowly.Come up, switch leg and repeat.5.

5. ... (Leg Cradle) How to execute

Sit crossleged. 1. Place the right foot inside the hook of the left arm, and 2. slowly bring it up to the shoulder.Switch side and repeat.3.

6. äkarëa-dhanuräsana ([Seated] Archer’s Pose) How to execute

With the right arm reach underneath the right leg and 1. grab the foot in the mid section at the arch. Left leg outstretched, toes pulling back.Extend the left arm forward, and with the right arm pull the 2. right leg back like the string of a bow. Keep back straight.

7. Upaviñöa-padäìguñöhäsana (...) upaviñöa-, seated, sitting padäìguñöha-, the toe of the feet

How to execute

Sit with your legs straight out in front of you 1. (dandäsana). Core up.Grab the right toe with the right hand, and raise the foot.2. Switch side and repeat.3.

8. Parävåtti-upaviñöa-padäìguñöhäsana (...) parävåtti-, to turn around, revolve, diverted upaviñöa-, seated padäìguñöha-, the toe of the feet

How to execute

Sit with your legs straight out in front of you1. (dandäsana). Core up.Grab the right toe with the right hand, and raise 2. the foot.Twist back on a exhale, extending the left arm 3. back.Switch side and repeat.4.

9. Vajräsana (Thunderbolt/Diamond Pose)

véra-, hero vajra-, thunderbolt; diamond

How to execute

Begin by sitting back on your 1. heels and placing your knees, legs and feet together.Keeping the back straight place 2. the palms of your hands down on top of your thights.

Alternative: Véräsana (”Hero Pose”)

Kneel on the floor with the calves 1. and tops of the feet flat on the floor and the thighs touching. Slowly spread the feet, about 2. shoulder distance apart, while keeping the knees together. Place the buttocks flat on the floor. The outer sides of the thighs are touching the inner sides of the calves and the soles of the feet are exposed facing up. Place the hands palms downs, on the knees.

Benefits

The Vajräsana is a versatile posture well suited for meditation, rest in between other seated postures, or as an aid to digestion.

10. Bäläsana/Gärbhäsana (Child’s pose) bäla-, childgärbha-, womb, embryo

[From Vajräsana] > “Child’s pose”

How to execute

Inhale deeply, then exhale as you bring your chest 1. between your knees while swinging your arms forward.Rest your forehead on the floor, if possible, and 2. then bring your arms around to your sides until the hands are resting on either side of your feet, palms up.

Alternative: [From Véräsana] > “Frog pose”

Open the knees.1. Lower yourself to the floor, arms outstretched.2.

Benefits

The Baläsana gently stretches and relaxes the shoulders, neck, back muscles and thighs. It is one of the more relaxing Yoga postures.

11. Paçcimottanäsana (Seated Forward Bend)

paçcima-, being behind, posterior; westernuttana-, intense stretch

How to execute

Sit on the floor with the legs outstretched, feet 1. together and hands flat on the floor next to the hips. This is the starting position. Relax the whole body.Slowly bend forward from the hips, keeping 2. the lordosis in the lumbar region, sliding the hands down the legs. Be sure your elbows are straight, not bend.Try to grasp the big toes with the fingers and 3. thumbs. If this is impossible, hold the heels, ankles or any part of the legs that can be reached comfortably.You can also loop a strap around the foot 4. soles, and hold the strap firmly.When you are ready to go further, don’t 5.

forcefully pull yourself into the forward bend, whether your hands are on the feet or holding the strap.Always lengthen the front torso into the pose, keeping your 6. head raised.If you are holding the feet, bend the elbows out to the sides 7. and lift them away from the floor, if holding the strap, lighten your grip and walk the hands forward, keeping the arms long. The lower belly should touch the thighs first, then the upper belly, then the ribs, and the head last. With each inhalation, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates and lengthens almost imperceptibly with the breath. Eventually you may be able to stretch the arms out beyond the feet on the floor.Stay in the pose anywhere from 1 to 3 minutes. To come up, 8. first lift the torso away from the thighs and straighten the elbows again if they are bent.Then inhale and and lift the torso up by pulling the tailbone 9. down and into the pelvis.

Benefits

This äsana stretches the hamstring muscles and increases flexibility in the hip joints.It tones and massages the entire abdominal and pelvic region including the liver, pancreas, spleen, kidneys and adrenal glands.It removes excess weight in this area and helps alleviate disorders of the uro-genital system. It stimulates circulation to the nerves and muscles of the spine.It is used in yoga therapy for the management of prolapse, menstrual disorders, sluggish liver, diabetes, colitus, kidney complaints, bronchitis and eosinophilia.

contraindications

People who suffer from slipped disc or sciatica should not practice paçcimottanäsana.

Variations

One variation is to bend your elbows in this äsana, when the head touches the knees and the fingers touch the toes.

12. Upaviñöäsana/Çaithilyäsana(Deer/Relaxation pose2) upaviñöa-, seated, sitting çaithilya-, relaxation, looseness

How to execute

Sit with the feet outstretched on the floor with the hands besides the body, next to the hips and the chest tipped 1. forwards.Now fold in the left leg to the back of your body so that the left knee is pointing forwards and the heel is placed to the 2. outside of the left buttock.Then fold the right leg to the left side of the body, the right sole of the foot should touch the left thigh.3. Stay in this position and breath slowly, straightening the spine, chest forwards directed to the wall in front of you. Put 4. the hands on the knees and keep the head straight. Relax, then change position and perform this äsana with the left leg.

Benefits

Stretching of the lumbar and pelvic region, insides of the thighs and opening up the hip joints. It balances the nervous system. It massages the inner digestive organs by gently compressing each side alternately against the thighs.

contraindications

People who have lower back conditions, they should only bend sideways as far as is comfortable.

Variations

You can, from the left leg position, turn your chest to the right side as far as possible and raise your hands while inhaling and slowly bring them to the right side of the floor, lowering the head, resting the forehead on the floor, while exhaling. Relax in this position and use Ujjaya breath, as in Deer pose. Then raise up while inhaling and get seated back in Deer pose.

2 This äsana resembles a deer when this animal is fully rested and seated on the ground.

13. Kumbhakäsana (Plank pose) kumbhaka-, a pot; the prominance on the upper part of an elephant’s

straight down at the floor, keeping the throat and eyes soft. Stay anywhere from 30 seconds to 3. 1 minute, with the body alined as if pressed against a imaginary plane of glass.Do 11 diaphragmatic breathing with 4. attention [kapäla-bhäté].

Benefits

This äsana strengthens the arms, wrists, spine and tones the abdomen.

contraindications

People with a carpal tunnel syndrome 3 should not do this äsana.

Variations

After coming into the position, inhale and lift one leg parallel to the floor. Press strongly through the raised heel and lengthen through the crown of your head, keeping the tailbone pressed towards the pubis. Hold for 10 to 30 seconds, exhale the foot to the floor, then repeat with the left leg for the same length of time.

3 Carpal tunnel syndrome is caused by a trapped nerve between the forearm and the middle of the hand known as the median nerve. Sometimes this nerve can become pressured by a squeeze or somehow trapped tightly – typi-cally at the wrist. This important nerve carries signals which control the various feelings we have in the palm of our hand near the thumb and fingers, excluding the little finger.

forehead; the base of a colums. (?)

Note! This is the beginning of diaphragmatic breathing with attention [kapäla-bhäté], i.e. forced emission of breath [expulsion], passive inhalation.

How to execute

Inhale and draw your torso forward until the arms 1. are perpendicular to the floor and the shoulders directly over the wrists, torso parallel to the floor. Press your front thighs up toward the ceiling, 2. but resist your tailbone toward the floor as you lengthen it toward the heels. Lift the base of the skull away from the back of the neck and look

14. Adho-mukha-çvanäsana (Downward facing dog) adhas-, below, mukha-, a pot çvana-, a pot

How to execute

From Plank pose lift your tailbone up to the 1. ceiling, bending the knees.Press your head and chest through your 2. shoulders towards the thighs.Gradually straigthen the legs and bring the 3. heels to the floor.Do 11 diaphragmatic breathing with attention 4. [kapäla-bhäté].

Benefits

Calms the brain and helps relieve stress and mild depression Energizes the body Stretches the shoulders, hamstrings, calves, arches, and hands Strengthens the arms and legs Helps relieve the symptoms of menopause Relieves menstrual discomfort when done with head supported Helps prevent osteoporosis Improves digestion Relieves headache, insomnia, back pain, and fatigue Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis

contraindications

This äsana should not be performed by people with Carpal Tunnel Syndrome, woman who are pregnant in the last months, people who suffer from diarrhea.

For people with high blood pressure or headaches there is a way to do this pose, they can support their hands on a bolster or block with the ears leveling between the arms.

Variations

To challenge yourself in this pose, inhale and raise your right leg parallel to the line of your torso, and hold for 30 seconds, keeping the hips level and pressing through the heel. Release with an exhalation and repeat on the left for the same length of time.

15. Ardha-piïcha-mayüräsana (Dolphin pose)

ardha-, half piïcha-, a peacock feather mayüra-, peacock

How to execute

Lower your knees from 1. the former position, coming down on all 4’s.Interlock your fingers 2. and bring them just above the forehead, while lowering your head to the floor. Lean with your 3. forehead on the floor and straighten the knees, the legs, pushing the tailbone to the ceiling. Keep the back straight, don’t lose the lordosis. Relax in this position.Do 11 diaphragmatic 4. breathing with attention [kapäla-bhäté].

Variations

Lift the legs up into the air and stretch the both underarms forwards, palms on the floor.

16. Vyäghräsana [Part I]

(Tiger pose4) vyäghra-, tiger

How to execute

Assume the all 4’s position 1. (Märjäräsana, Cat pose), with the hands placed directly under the shoulders.Lift the right leg up with inhalation and try 2. to bring the right foot to the top of the head, usually this won’t work, but there should be the awareness. Look up and point the eyes to a point as far 3. as possible up towards the ceiling.Do 11 diaphragmatic breathing with 4. attention [kapäla-bhäté].With exhalation, bring the leg back to the 5. starting position.Repeat this practice 3 times or more and 6. then do the same with the left leg.

Benefits

Exercises and loosens the back by bending it alternately in both directions and tones the spinal nerves. Relaxes the sciatic nerves, relieving sciatica and loosens up the legs. Tones the female reproductive organs and is especially beneficial for women after childbirth and those who have given birth to many children. Stretches the abdominal muscles Promotes digestion Stimulates blood circulation.

4 This asana is so called because it emulates the stretching movement made by a tiger as it wakes up from deep sleep.

Reduces weight from the hips and thighs Stimulates the nervous and lymphatic systems.

contraindications

If there is instability in the lumbar region or Osteoporosis 5, the leg should only be raised to the horizontal position.

Variations

Combine this and the following practice into one movement by going from 1 directly into 2. Practise 5 times with the right leg and then proceed with the left leg. Ujjaya breath is preferably used.

5 Osteoporosis is a condition that features loss of the normal density of bone and fragile bone. Osteoporosis leads to literally abnormally porous bone that is more compressible like a sponge, than dense like a brick.

17. Vyäghräsana [Part II] (Tiger pose)

vyäghra-, tiger How to execute

Stay in the all 4’s position and 1. now bring the right leg under the hips by bending the knee upwards towards the tip of the nose of the head, which is bent towards the knee while inhaling. Simultaneously arch the back up. The right foot should not touch the floor.Do 11 diaphragmatic breathing 2. with attention [kapäla-bhäté].Exhale while releasing the leg 3. to the floor.Repeat this practice 3 times or 4. more and then proceed with the left leg.

18. ürdhva-mukha-çvanäsana (Upward Facing Dog)

ürdhva-, rising, erect; upwards, hold upmukha-, faceçvan-, dog

How to execute

From Plank position lower your whole body to the floor, but don’t touch the floor. 1. Stay in this position for just a millisecond. Straighten the arms while simultaneously try to look up to the ceiling, bringing the 2. head back as far as possible. The spine curves as in Cobra pose, but the pelvis and the legs do not touch the floor.Do 11 diaphragmatic breathing with attention 3. [kapäla-bhäté].Return to Plank pose.4.

Benefits

Improves posture Strengthens the spine, arms, wrists Stretches chest and lungs, shoulders, and abdomen Firms the buttocks Stimulates abdominal organs Helps relieve mild depression, fatigue, and sciatica Therapeutic for asthma

contraindications

This äsana should not be performed by people with a back injury, those who suffer from Carpal Tunnel Syndrome, or women who are pregnant.

19. Vasiñöhäsana (Side plank pose/One Arm Balance)

vasiñöha-, most excellent, best

How to execute

From the Plank pose we lift up our right arm towards the 1. ceiling, while inhaling, balancing the weight of the whole body on the left arm. The palm is faced towards the wall and the head is directed upwards, eyes looking along the arm towards the ceiling. Do 11 diaphragmatic breathing with attention 2. [kapäla-bhäté].Take a few breaths and lower the arm towards the floor while 3. exhaling and repeat the same, but now with the left arm. The feet can stay in the starting position or they can be joined together, if that will make it easier for the student.

contraindications

This äsana should not be performed by students with serious wrist, elbow or shoulder injuries.

Variations

In order to increase the strength and stability of this pose, it’s helpful to work it with your soles pressing against a wall. Perform adho-mukha-çvanäsana with your heels up on a wall, the balls of your feet on the floor. When you shift onto the outside of your left foot, press the sole against the wall. Similarly, when you stack your right foot on top of the left, press that sole to the wall. Then in the pose, push your heels actively into the wall.

The full version of this pose, as taught by B. K. S. Iyengar, raises the top leg perpendicular to the floor. Perform the modified version as described above, either supported or unsupported by the wall. Exhale, bend the top knee, and draw the thigh into the torso. Reach inside the bent leg and use the index and middle fingers of the top hand to grab the big toe. Secure these

fingers by wrapping them with the thumb. With an inhalation, stretch the leg perpendicularly toward the ceiling. Hold for 15 to 30 seconds, then release the grip on the toe, and return the top foot to its original position. Repeat on the second side.

Benefits

Strengthens the arms, belly, and legs Stretches and strengthens the wrists Stretches the backs of the legs (in the full version described below) Improves sense of balance

20. Bäläsana/Gärbhäsana (Child’s pose)

bäla-, childgärbha-, womb, embryo

How to execute

From 1. Vasiñöha go into the plank again and then lower the knees to the floor.Bring the buttocks back to the heels and rest the 2. forehead on the floor.The arms are now outstretched and the student can 3. decide for him/her self if the arms and the hands will move to the middle of the mat, just above the head to rest.Even breathing (4:4 count).4.

Bäläsana is a resting pose. Stay anywhere from 30 seconds to a few minutes. Beginners can also use Balasana to get a taste of a deep forward bend, where the torso rests on the thighs.

Benefits

Gently stretches the hips, thighs, and ankles Calms the brain and helps relieve stress and fatigue Relieves back and neck pain when done with head and torso supported

contraindications

This äsana should not be performed by people with diarrhea, women who are pregnant and those who have a knee injury, they should seek supervision of an experienced teacher.

Variations

Bring the arms alongside the body to the back, pointing the fingers to the back of the body. The hands are touching the sides of the feet, palms are facing upwards.

21. Vérabhadräsana I (Warrior I) vérabhadra-, a distinguished hero

How to execute

Stand in 1. Tadäsana. With an exhale, step or lightly jump your feet 3 ½ to 4 feet apart. Raise your arms perpendicular to the floor, clasping the hands together and reach towards the ceiling with the index finger. Firm your scapulas against your back and draw them down toward the coccyx.Turn your left foot in 45 degrees to the right and your right 2. foot facing the front of the room. Exhale and rotate your torso so that it is completely facing the front of the room. As the left hip point turns forward, press the head of the left femur back to ground the heel. With your left heel firmly anchored to the floor, exhale and 3. bend your right knee over the right ankle so the shin is perpendicular to the floor. More flexible students should align their right thigh parallel to the floor.Reach strongly through your arms, lifting the ribcage away 4. from the pelvis. As you ground down through the back foot, feel a lift that runs up the back leg, across the belly and chest, and up into the arms.Stay for 30 seconds to a minute. To come up, inhale, press 5. the back heel firmly into the floor and reach up through the arms, straightening the right knee. Turn the feet forward and release the arms with an exhalation, or keep them extended upward for more challenge. Take a few breaths, then turn the feet to the left and repeat for the same length. When you’re finished return to Tadäsana.

Benefits

Stretches the chest and lungs, shoulders and neck, belly, groinsStrengthens the shoulders and arms, and the muscles of the back

Strengthens and stretches the thighs, calves, and ankles

contraindications

Heart problems Students with shoulder problems should keep their raised arms parallel (or slightly wider than parallel) to each other.

Variations

The hands are held separately above the head reaching towards the roof (as seen in the picture).The hands are originally resting on the hips, then once the forward knee is bent swing the arms behind the torso and clasp the hands. Stretch your hands away from the back torso.

22. Vérabhadräsana II (Warrior II) vérabhadra-, a distinguished hero

How to execute

Stand in 1. Tadäsana. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.Turn your right foot towards the front of the 2. room, and the left foot parallel to the front of the room. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward so that the center of the right knee cap is in line with the center of the right ankle.Exhale and bend your right knee over the right 3. ankle, so that the shin is perpendicular to the floor. If possible, bring the right thigh parallel to the floor. Anchor this movement of the right knee by strengthening the left leg and pressing the outer left heel firmly to the floor.Stretch the arms away from the space between 4. the shoulder blades, parallel to the floor. Don’t lean the torso over the right thigh: Keep the sides of the torso equally long and the shoulders directly over the pelvis. Press the tailbone slightly toward the pubis. Turn the head to the right and look out over the fingers.Stay for 30 seconds to 1 minute. Inhale to come 5. up. Reverse the feet and repeat for the same length of time to the opposite side.

Benefits

Strengthens and stretches the legs and ankles

Stretches the groins, chest and lungs, shouldersStimulates abdominal organs Increases stamina Relieves backaches, especially through second trimester of pregnancyTherapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica

contraindications

Diarrhoea Neck problems: Don’t turn your head to look over the front hand; continue to look straight ahead with both sides of the neck lengthened evenly.

23. Dhanuräsana (Archer’s pose)

How to execute

Standing in 1. Tadäsana, step forward with the right foot. The left foot should be perpendicular to the front of the room and the right foot should be pointing towards the front of the room.Bend the left leg and shift the 2. weight of the body onto the back leg.Extend the right arm out in front 3. of the body, pointing the fingers towards the front of the room. Reach out from the fingers, but making sure that the torso remains centered and the head, neck and trunk are straight. Bring the left hand back to the shoulder.Keep the gaze focused on a point 4. in front of you.Switch sides5.

Benefits

Core Strengthening Strengthening quadriceps of support leg and support ankleFocus and concentration

contraindications

Weak knee or ankle

24. Naöaräjäsana (Lord of the Dance Pose) naöa-, dancer, acter räjä-, king, lord

How to execute

Stand in 1. Tadäsana. Inhale, shift your weight onto your left foot, and lift your right heel toward your right buttock as you bend the knee. Press the head of your left thigh bone back, deep into the hip joint, and pull the knee cap up to keep the standing leg straight and strong.Try to keep your torso relatively upright. Reach back 2. with your right hand and grasp your right foot or ankle. To avoid compression in your lower back, actively lift your pubis toward your navel, and at the same time, press your tailbone toward the floor.Begin to lift your right foot up, away from the floor, 3. and back, away from your torso. Extend the right thigh behind you and parallel to the floor. Stretch your left arm up in the air perpendicular to the floor.Stay in the pose for 20 to 30 seconds. Then release the 4. grasp on the foot, place the right foot back onto the floor, and repeat for the same length of time on the other side.

Benefits

Stretches the shoulders and chest Stretches the thighs, groins, and abdomen Strengthens the legs and ankles Improves balance

contraindications

Serious lower-back or knee injury Variations

Grab the inside of the right foot with the left hand, and the outside of the right foot with the right hand

25. Pavana-muktäsana (Single Knee Hug) pavana-, wind, breeze, air mukta-, freed, liberated

How to execute

Stand in 1. Tadäsana and core up. Bring the right knee up to the chest and hold beneath the knee with both hands. Pull in tightly towards the body, and 2. stretching up as high as possible. Make sure that the upper body remains relaxed and the head, neck and trunk are straight. Do not collapse the back.Switch to the other leg.3.

Benefits

Releases tension in the lower back Promotes balance Strengthens the standing leg Activates the hip flexors Creates compression in the hip joint Massages internal organs

contraindications

Weak knees

26. Prasärita-padottänäsana (Wide-Legged Forward Bend) prasärita-, extended, held forth (praså-, to move forwards) pada-, foot uttäna-, stretched out, spread out; open

How to execute

Stand in 1. Tadäsana, then step or lightly hop your feet apart anywhere from 3 to 4 1/2 feet (depending on your height: taller people should step wider). Make sure your inner feet are parallel to each other. Stretch the arms up above your head.Exhale and, maintaining the length of the front torso, 2. lean the torso forward from the hip joints. As your torso approaches parallel to the floor, press your fingertips onto the floor directly below your shoulders. Extend your elbows fully. Your legs and arms then should be perpendicular to the floor and parallel to each other. Move your spine evenly into the back torso so that your back is slightly concave from the tailbone to the base of the skull.Push your top thighs straight back to help lengthen the 3. front torso, and draw the inner groins away from each other to widen the base of your pelvis. Take a few breaths. As you maintain the concavity of your back and the forward lift of your sternum, bring your hands behind your knees and using this leverage pull your navel towards your thighs. Stay in the pose anywhere from 30 seconds to 1 minute. 4. To come out, bring your hands back on the floor below your shoulders and lift and lengthen your front torso. Then with an inhalation, rest your hands on your hips, pull your tail bone down toward the floor, and swing the torso up. Walk or hop your feet back into Tadäsana.

Benefits

Strengthens and stretches the inner and back legs and the spineCalms the brain Relieves mild backache, fatigue and mild depressionEnergizes heart and lungs; reduces blood pressureRegulates menstrual flow Tones the abdominal organs

contraindications

Lower-back problems: Avoid the full forward bendLow blood pressure – come out gradually to avoid dizzinessIf you are able to reach your head to the ground, avoid tilting head and compressing neck

Variations

Hands in reverse pranama behind the back

27. Prasärita-uttan-padottänäsana (...)

prasärita-, extended, held forth (praså-, to move forwards) ut-, intense tan-, to stretch or extend pada-, foot uttäna-, stretched out, spread out; open

How to execute

Reach back with your arms, 1. and grab behind legs.Pull with your hands, bringing 2. your forehead closer to the floor. Keep cored up.

28. Daëòa-yamana-vibhaktapada-jänuçérñäsana/ pärçvatanäsana(Standing separate leg, head-to-knee pose) daëòa -, stick, rod yamana-, restraining, binding vibhakta-, parted, separated pada-, foot

jänu-, knee çérña-, head pärçva-, side

How to execute

Standing in 1. Tadäsana, step forward with the right foot. The right foot should be pointing towards the front wall, and the left foot should be turned in slightly towards the right. Stretch the hands above the head. Bending at the hip 2. joint, bring the navel down to meet the thigh and the head to touch the knee. The hands should be on the ground.

Benefits

Helps maintain good blood sugar balance Helps with colds, sinus problems, migraines Good for depression and memory loss Reduces abdominal obesity compresses thyroid and parathyroid glands Helps releive constipation, dyspepsia, flatus dydpepsia and hemorrhoidsStretches, tones and decongests the spinal column and the nervous systemMassages the pancreas, liver, gall-bladder, kidneys, spleen, intestines, gonads and bladderImproves blood circulation to legs and brain Strengthens legs

29. Trikoëäsana (Triangle Pose) tri-, three koëa-, a corner, angle

How to execute

Stand in 1. Tadäsana. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.Turn your left foot in slightly to the right and your 2. right foot pointed towards the front of the room.Exhale and extend your torso over the right leg, 3. bending from the hip joint, not the waist. Anchor this movement by strengthening the left leg and pressing the outer heel firmly to the floor.Rest your right hand on your shin, ankle, or the 4. floor outside your right foot, whatever is possible without distorting the sides of the torso. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Look up at the left hand.Stay in this pose for 30 seconds to 1 minute. Inhale 5. to come up, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling. Reverse the feet and repeat for the same length of time to the left.

Benefits

Stimulates blood flow and increases the flow of blood to the headStretches and strengthens the thighs, knees, and anklesStretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine

Stimulates the abdominal organs Helps relieve stress and nervous depression Improves digestion, stimulates the appetite Alleviates constipation Tones the reproductive organs Helps relieve the symptoms of menopause Relieves backache, especially through second trimester of pregnancyTherapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica

contraindications

Diarrhea Headache Low blood pressure Heart Condition: Practice against a wall. Keep the top arm on the hip.High blood pressure: Turn the head to gaze downward in the final pose.Neck problems: Don’t turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.

Variations

Instead of stretching the top arm toward the ceiling, stretch it over the back of the top ear, parallel to the floor.

30. Tadäsana (Mountain pose) tad-, that

How to execute

Stand with feet hips width 1. apart, keeping the feet parallel. Lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Firm your thigh muscles and lift the knee caps, without 2. hardening your lower belly. Lift the inner ankles to strengthen the inner arches, then imagine a line of energy all the way up along your inner thighs to your groins, and from there through the core of your torso, neck, and head, and out through the crown of your head. Turn the upper thighs slightly inward. Lengthen your tailbone toward the floor and lift the pubis toward the navel. Bring the navel in slightly.Press your shoulder blades into your back, then widen 3. them across and release them down your back. Without pushing your lower front ribs forward, lift the top of your sternum straight toward the ceiling. Widen your

collarbones. Hang your arms beside the torso.Balance the crown of your head directly over 4. the center of your pelvis, with the underside of your chin parallel to the floor, throat soft, and the tongue wide and flat on the floor of your mouth. Soften your eyes.Tadasana is usually the starting position 5. for all the standing poses. But it’s useful to practice Tadasana as a pose in itself. Stay in the pose for 30 seconds to 1 minute, breathing easily.

Benefits

Improves posture Strengthens thighs, knees, and ankles Firms abdomen and buttocks Relieves sciatica Reduces flat feet Physical and mental balance

Variations

Stretch the arms upwards, with the palms facing inwardsInterlace the fingers, extend the arms straight in front of your torso, turn the palms away, then stretch the arms upward, perpendicular to the floor, so the palms face the ceilingCross the arms behind your back, holding each elbow with the opposite-side hand (be sure to reverse the cross of the forearms and repeat for an equal length of time).