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Asana serie #1
1. Urdhva hastasana
Initial position: standing tall; back is straight; toes and heels are touching..
The body weight is evenly distributed. Open your chest, lower and relax your
shoulders. Relax your face muscles and breathe evenly. Create slight tension
along your, from pelvis to the back of your head. Knee-caps and lower
abdomen are slightly pulled up. Move your coccyx down a little. As a result,
your hip joints turn a little, which allows to reduce the bent in the lower back,
your spine straightens.

Inhale and raise your arms, elbows straight. Bring your palms together above
the head. In the final position remember the resulting feeling along the spinal
cord and maintain it. Breathe evenly. Beginners may perform the asana
against the wall with the back of the head, chest, pelvis and heels slightly
touching the wall behind the back.

Effect: levelled and clear state of mind is formed, slouching is eliminated. The
asana affects the tonus of the nervous system; one feels mentally and
physically active if the asana is performed in the morning. It is safe for people
with scoliosis. It helps to shape correct body posture while standing and
walking.

2. Trikonasana
Initial position: standing with your feet parallel, 2 shoulder widths
apart. Torso and pelvis remain in the same plane. The condition of
your spine, pelvis and feet as the same as in Urdhva Hastasana.
Beginners may practice this asana against the wall with back of the
head, shoulder-blades, pelvis and heels touching the wall, like in
asana #1.

Turn your feet to the left. The left foot is turned at 90 degrees, the
right one at 45-60 degrees (as long as you feel comfortable). Mind
that the toe should be facing the direction of the the knee. Inhale
and stretch out both palms to the sides, forming straight line of the
arms. Exhale and bend the torso to the left, slightly stretching the
surface of the torso’s side and of the right hip. Keep the pelvis,
torso and legs in the same plane. Rest your lower palm against
your leg or your hip (which is more comfortable at that moment).
The upper palm and shoulder-blade are reaching towards the ceiling. Ideally, your straight
arms end up in a position that is perpendicular to the floor.

Gradually trying to turn the neck and head so that your chin and relaxed gaze are directed
upwards, towards your palm. Eyes are relaxed and focused on one point. This helps to form
good balance of the body, inner balance and overall peaceful state body and mind. Breathe
evenly with your abdomen; breathing is also relaxed, if possible. Hold the asana for 5-7
breaths. Then inhale and return to the starting position. Switch sides and repeat.

Effect: as you master the asana, the side surface of your torso and hips is stretched,, your
shoulder girdle and chest open. It also helps relieve chronic tension in the neck area and has a
positive effect on the overall well-being.

3. Virabhadrasana I (warrior pose)

Initial position: standing with your feet wide apart,
toes are parallel to each other. Torso,pelvis and legs
are in the same plane.

Turn both toes to the left while keeping the pelvis

open. Inhale and stretch your palms sideward, keeping
both arms at an equal distance from the floor. Exhale
and bend the left knee. At first the angle between the
shin and the thigh can be at more than 90 degrees, but
ideally you should hold the left hip parallel to the floor
and the shin – in a vertical position. Stretch the hip
and the knee of the bent leg in the direction of the the
knee of the bent leg, the heel of the straight leg – in the opposite direction. Hold the asana for
5-7 breaths. Return to the starting position. Switch sides and repeat. At first you the hip of
the bent leg may be directed inwards, especially while performing the asana by the wall. Do
not turn the pelvis, visually imitating the “opening” of the hip. Try to form the feeling of
moving the hip outward, while maintaining the tonus of the muscles of the external surface of
the hip, even if the result is not obvious.straining.

Effect: the asana strengthens hips and knees, frees the ankles, and opens the pelvis joints. The
ribcage opens up and one's breath deepens. The asana effectively warms up the body,
prepares one for more advanced asanas, develops endurance.

4. Prasarita padottanasana
Initial position: standing with feet wide apart, toes are parallel to
each other. Exhale and lower the torso, holding both ankles with
your hands. Inhale, raise your head and shoulders, flex in your
spine and stare ahead focusing on one point. Stay in this position
for a few breaths and then bend down again relaxing the muscles
along the spine and the back surface of the legs. The weight is
evenly distributed across the sole. Pull your chin up slightly
towards the torso, focusing attention and gaze in the direction of
the pelvis to prevent the lag of the head. Tighten the abdomen
muscles a little and relax the back and the back surface of the legs. This makes your pelvis
gradually rotate more in the pelvis joints and to open the hips. Stay in this position for 5-7
breaths, then inhale and slowly raise your head, shoulders and torso up, and then relaxing the
shoulders while exhaling.

Effect: the position may serve as an inversion asana for beginners. It stretches the back
surface of the legs, the back of the head and the muscles of the lower spine-sacrum area; the
pelvis joints are turned more; the ankle-joints and feet become more relaxed. Blood gently
flows to the head. In case of high blood pressure you may look at the tips of your toes,
depending on the comfort level.

5. Namaskarasana
Initial position: standing with your feet 1 shoulder width apart. Bend
your knees, squat down lowering the pelvis. Join your palms at the
breast level, holding the elbows across the shins. Straighten the back
and push the shins back with your shoulders, trying to straighten the
back and lower the heels to the floor. Maintain the balance while
directing your gaze at any immobile point at eye level.

Effect: the asana works out the lower back and sacrum area of the
spine, stretching the muscles; the ankle-joints and feet become more
relaxed It also opens the chest and the cervical and thoracic spine.

6. Vajrasana
Initial position: sit down on your heels, placing the big toes on top of each
other. Straighten your back and maintain slight tension along the spine. Place
your palms on your hips facing down (or up – if you wish), close your
eyes,relax for a minute in a steady state of mind. You breathing is natural and
free.

Effect: this asana is meant for meditation; it allows to hold the back in a
straight position for a long time, prior to mastering siddhasana and
padmasana. It frees the front surfaces of the hips, as well as the knee and
pelvis joints.

7. Parsva marjariasana
Initial position: rest on your knees and
straight arms; palms under the shoulders,
hips and arms perpendicular to the floor,
palms (from the fingertips to the wrists) are
placed firmly on the floor.

Inhale and stretch your straight left leg

backward while stretching your right palm, shoulder and head forward. Pull your chin down
slightly towards your torso without lowering the head, with neck aligned along the spine.
Look down at the floor, not lowering your head, fixing your gaze at any immobile point on
the floor. Keep your pelvis closed do not lift it. Create the feeling of evenly spaced tension
along the entire line of the spine, stretching it between the hip and the shoulder blade. Exhale
and lower the arm and knee. Switch sides and repeat, stretching out the left arm and the right
leg.

Effect: this asana helps stretch the spine stretches, improves balance, works out the hip and
shoulder muscles, as well as spinal muscles; eliminates slouching.

8. Sarpasana
Initial position: lying flat on your
stomach. Put your toes together and
place them firmly against the floor.
Palms and forehead are lying on the
floor.

Move your chin slightly towards your chest so that the back of your head is on one line with
the spine. Bring your palms forward along the floor so that they nearly touch each other, and
you elbows are bent at 90 degrees. Raise your head and shoulders so that the back of the
head, as well as the thoracic and lumbar section of the spine are evenly stretched forward. Do
not throw your head, look in front of you and down. As a result, your cervical spine keeps
working and continuing the stretching forward. Gradually relaxing the shoulders and thighs
we transfer the attention and body workout to the muscles along the spine, evenly distributing
the stretch and tonus along them. Try to keep your body in a raised position with the help of
the back muscles, with the minimal involvement of arms and legs. Even stretching guarantees
that spine muscles work correctly and results in a good body posture. This is beneficial both
for meditation asanas and for everyday life. The stomach remains on the floor. In the final
position, we go on controlling the back line and maintain even breathing, which with time
becomes relaxed despite some discomfort at the beginning. Uneven breathing may sygnal
that you are rushing and trying to bend too much, as well as an overall anxiety. You should
pay attention to this, trying to even your breath and the overall inner state, and putting aside
any anxiety and attempts to force mastering the asana. All beginners should form a stable
perception of their actions in the asana, which will allow expanding this tendency later on.
Then, while exhaling, we sequentially lower the chest, neck and head, returning to the
starting position. You may repeat the asana if you wish.

Effect: apart from mastering the condition of correct concentration on your sensations, doing
the asana this way has a positive effect on one's psycho-emotional state in everyday life. It
brings back a clear state of mind and tones the nervous system, especially if one's job is
sedentary and requires a lot of mental effort. Besides, as the back muscles along the spine are
worked out, the blood circulation is stimulated and one’s posture improves. The asana
effectively opens the chest and improves the lung ventilation. In cases of slight dislocation of
spinal discs, the asana helps to move them back in place. All sections of the spine get toned.
This asana also eliminates tension and constraint in the back and neck areas, internal organs
get massaged.

9. Sasankasana
Initial position: sit down in vajrasana. Put your
palms on your knees and comfortably straighten
your spine. Exhale and lower your torso down on
your thighs but your straight arms on the floor in
front of you. Relax your shoulders, shoulder-
blades, neck, face, spine column muscles, thighs
and ankles. With each calm exhale your torso gently lower your torso on your thighs and
relax your forearms on the floor.

Effect: sasankasana relaxes back muscles, which allows to eliminate compression in the
vertebral column and to relieve intervertebral disks. Deep breathing in the final position of
the asana provides gentle yet powerful massage to the organs of the abdomen. Therefore, this
asana is very useful in treating and preventing various digestive malfunctions, such as
constipation and indigestion. The asana tones the organs of the pelvic area. It also facilitates
mental relaxation, reduces the tension of the nervous system and eliminates residual effects of
stressful situations.

10. Ardha kurmasana

Initial position: while sitting, bring your soles together and
forward so that the thighs and calves are bent at 90 degrees.
Lower your palms onto the floor between your toes and pelvis.

Exhale and lower your head, arching the spine forward and
downwards. Stretch your forehead towards the toes, while the
back of your head – forward and down. After that the thoracic
spine stretches and causes the lumbar spine to stretch also.
Maintain this even stretch and decrease it gradually so that you
barely feel it. Activate and maintain the tonus in the muscles of
the front surface of the neck, chest muscles, muscles of the
abdomen wall, sustaining the stability of the bend through their
tonus; the upper arms and elbows are trying to press against the floor. If your elbows are
touching the floor, stretch them to the sides so that your shoulders attempt to "plunge" under
the knees, your shoulder blades are retracted forward and down. This stretches the thoracic
spine and bends it forward and down ever more.

Relax the thighs and buttock muscles; as a result, the pelvis gradually turns in the hip joints,
making the lean deeper. This reduces the spine muscles stretch, as well as the strain of lower
torso and neck. Stay in this position for as long as you feel comfortable, exhale and return to
the starting position.

Effect: similar to those of prasarita padottanasana and sasankasana, but deeper.

11. Vakrasana
Initial position: sitting down with legs straight.

Bend your left knee and put the foot outside the right
knee. Stretch the whole spine; without raising your
chin, turn your head and shoulders to the left. The left
palm is placed firmly on the floor; the right arm holds
the left knee. Turn your head to left as far as you can.
Breathe evenly. Concentrate attention on the spinal
column. Stay in this asana for 5-7 even abdominal
breaths. Switch sides and repeat.

Effect: the asana strengthens the spinal column and makes it more flexible. It also improves
the functions of kidneys, liver, spleen and intestines.

12. Yoga Mudra in Vajrasana

Initial position: sitting down on your heels, big toes placed
one over the other. Straighten your back and maintain slight
tension along the spine. Put the thumb of the left hand inside a
fist; the right hand grabs the left wrist behind the back. Lower
your torso onto the thighs and the forehead – onto the floor.
The clasped hands rest on the lower back. Relax your torso,
thighs, face and breath. Stay in this asana for 5-7 even breaths
and then return to the starting position.

Effect: are similar to those of sasankasana. The clasped hands "close" one's internal space. It
directs the attention and energy inwards and contributes to pratyahara.

Asana serie #2
1. Utthita Vayu Muktyasana
Initial position: standing tall; back is straight;.

The body weight is evenly distributed through the soles. The chest is
straightened; the face and shoulders are relaxed.Create slight tension along the
spine upwards, from the pelvis to the nape. Patellas and muscles of the lower
abdominal wall are slightly tightened. The coccyx should be slightly pulled
down. The result is a slight turn of the pelvis in the hip joints that allows to
slightly reduce the bent in the back, while the spine is straightening.Bend the
left leg at the knee, lock the shank of the bent leg and pull the hip towards the
body. Keep the sole of the pivot leg tightly on the floor. Straighten your back,
keeping the tension along the spine. Stay in this position for 5-7 breaths. Switch sides and
repeat.

Effect: this asana contributes to the improvement of balance, strengthens the ankles and ankle
joints, and ensures development of deep hip muscles. While bending the legs, soft stretching
of hip and lumbus muscles takes place.

2. Vriksasana
Initial position: the same as in the previous asana.

Bend the right leg at the knee and turn a hip to the side. A foot of the bent
leg should be pressed to the hip as close to the crotch as possible. If the
foot slides down, secure it with the same-side hand. The hands should be
bent in the elbows with the palms folded against the chest. The supporting
leg is straight, the knee cap is tightened and the hip muscles stay toned.
The foot of the supporting leg faces forward; try not to turn it to the side.
Then repeat the same in the opposite direction.

Effect: asana develops the sense of balance, strengthens the muscles of the
supporting leg, opens the hip joint of the bent leg, and eliminates stiffness
in the shoulder joints. In case of regular practice of this asana the
neuromuscular coordination is improved. This asana is recommended as
one of the means for regulating the vestibular apparatus functions and stabilisation of the
nervous system.

3. Parsva Natarajasana
Initial position: the same as in the previous asana.

Bend the right leg at the knee, hold the ankle with your
right hand and straighten the other hand, stretching the
palm forward. The right shoulder is slightly pulled back;
the fingertips of the stretched forward palm are tightly
pressed together. Your eyes should be fixed on any point
on the floor in front of you or at eye level. Gradually,
while relaxing the face muscles and breath, pull the pelvis
forward and incline the body forward, simultaneously
straightening the bent leg gently at the knee. Balancing in
this position, continue fixing your attention on the chosen
point while regulating breathing and achieving inner relaxation. The pelvis stays in closed
position. Return to the initial position. the same in the opposite direction.

Effect: opens the shoulders and chest, stretches out the hip muscles, muscles of the abdominal
wall, exercises feet and ankles, shin muscles, balances the nervous system and facilitates the
development of coordination and inner stability. It improves blood circulation in the pelvic
organs and works out the muscles of the diaphragm and pelvis.
4. Virabhadrasana II
Initial position: feet are wide apart; toes are parallel to each
other.

While exhaling turn both toes to the left; the left one should be
turned at 90 degrees and the right one should be turned at 30-
45 degrees; close the pelvis, turning it into a position that is
perpendicular to the straight legs. Bend your left knee until the
left hip is parallel to the floor and the shin - perpendicular to
the floor in the way that the 90-degree angle is formed
between the hip and the shin. The bent knee should be
positioned on the same vertical line as the heel. When
inhaling, stretch the palms of straight hands, the top of the
head and the spine, distributing tension along all this line (if
possible). In the final position keep the body and hands at
such level of stretching that allows more or less regular
breathing. The breathing becomes more regular with time. Face and eyes should be relaxed.
The knee cap of the straight leg should be tucked up, the leg stays straight and the foot of the
straight leg stays on the floor, pushing the body frontwards. Stay in this position for a few
breaths, then straighten the leg and lower your hands while exhaling and return your body,
pelvis and toes to the initial position. Repeat the same in the opposite direction.

Effect: this asana opens the chest and eliminates slouching in the cervical spine and thoracic
section. The front surface of the hips is stretched, coxofemoral and ankle joints are worked
out and the calf muscles are also stretched.

5. Parighasana
Initial position: kneeling.

Bring the left foot to the left, straightening it at the knee.

Keeping the foot firmly on the floor, put it parallel to the shin
of the bent leg; the shin of the bent leg and the toe of the
straight one are directed forward-. If it is hard to keep the
straight leg with the toe directed frontwards, you can move the
toe a bit to the side.

Raise the right hand while enhaling, turning the palm to the left.
Feeling tension along the right half of the body, slightly incline
the body to the left, simultaneously exhaling and extending
your hand upwards. Slight tension in the lateral muscles is felt
while doing this asana; ease the tension against the background
of a peaceful inner state.

Stay in this position for 1-2 breaths, return the body into a vertical position, while inhaling
and keeping the hand straight. Then exhale and bring the palm down. Repeat the same in the
opposite direction.
Effect: the lateral surface of the body, shoulder, straightened hand’s blade and the inside
surface of the straight leg’s hip are stretched softly. This helps to practice the inclines and
opens the chest.

6. Ashwa Sanchalanasana (light version)

Initial position: kneeling.

Bring the left foot forward. Put it firmly on the floor;

bend the straight leg at the knee while exhaling. Put the
palms of straight hands on top of the knee; keep your
back straight stretching the top of your head and spine
upwards, and not throwing your head back. Pull the hip
of the supporting knee forward simultaneously relaxing
the tension surface. Also relax the hip of the bent. During
the inhalation straighten the bent leg and then return it
back it to the initial position. Repeat the same in the
opposite direction.

Effect: the muscles of the hips are stretched, hip joints are opening and ankle joint is worked
out.

7. Rotation of the shoulder girdle in Prasarita

Padottanasana
Initial position: standing, feet are wide apart, toes are parallel to
each other.

When exhaling, lower your body and keep your palm of the
straight right hand on the floor, in the middle of an imaginary line
drawn between your feet. The palm should be placed under the
shoulder. When inhaling, straighten the second palm vertically
upwards in the way that this stretching hands up and down forms
(with practice) a vertical line. Look up, focus on the straightened
palm and turn your neck around its axis. The head should not hang
down, the neck line should continue the line of a spine. Legs stay
straight.

At first, perhaps, the line formed by hands may not be completely

straight; do the asana as it goes. While mastering asana, create this
line focusing on the feeling of comfort during the exercise. Stay in this position for several
breaths. When exhaling, bring the palm down. Slowly raise your body when inhaling. Relax
the shoulders when exhaling.

Effect: shoulder girdle opens, soft rotation of the spine occurs, the muscles along the spine, as
well as oblique abdominal muscle, are worked out; the neck is also trained. The inner
surfaces of hips are slightly stretched.
8. Halasana
Initial position: as in Marjariasana, palms and knees are
pushed against the floor; the body is in horizontal
position. The left knee and shin slide forward on the
floor. Straighten the right leg while relaxing the lower
surface of its hip. The heel of the bent leg should be
placed under the perineum; the pelvis should be lowered
to the heel, gradually relaxing the shin of the bent leg.
The palms of straight hands are placed on both sides of
the bent leg’s knee, firmly touching the entire surface of
the floor, from fingertips to wrists. While inhaling, stretch upwards the top of your head, the
back of your head, and the entire surface of the back along the spine until you feel an even
tension along it. Chin remains at the same level, the head is not thrown back and the sight is
directed forward. At the same time, the shoulder blades are dropped ; the palms of the
straightened hands are pushing against the floor. As a result, the spinemoves upwards, while
shoulders and shoulder blades are move down. This allows creating high-quality stretching
ofthe neck back out of the shoulders, releasing tension in the neck with minimum effort (with
proper supervision over the attention and feelings).

Then do hamsasana at a moment when you exhale (b); while lowering the body, palms and
elbows lay relaxed in front of you; relax the muscles along the spine and legs; with each
exhalation the body flows down relaxed under its own weight. When inhaling, raise the body,
changing the position of your legs; repeat the same in the opposite direction.

Effect: the spine is stretched evenly, hip muscles are worked out and the ankle joints are
loosened up.

9. Ardha Navasana
Initial position: lying on abdomen, palms are stretched
forward, toes are put together and legs are straight.

While inhaling, raise the right palm and left hip from
the floor, simultaneously extending the palm of the
straight arm and shoulder blade frontwards, at the
same time pulling the toe, hip and lumbus pulling
backwards. Supporting hand and leg should remain
relaxed lying on the floor. Back of the head is pulled
forward together with the shoulder and blade, while looking down and not throwing back the
head. Remain in the final position for a few breathing cycles, then return the hand and the leg
to the initial position, lower your head and relax. Do the same in the opposite direction. While
doing this asana breathing should remain even when possible and the face should be relaxed.
Create a feeling of uniform tension along the spine with minimum (where possible) tension of
the back muscles; the uniform tension distribution is more significant.

Effect: the emphasis here is on the working out the muscles along the spine, which
strengthens it across the whole surface, as well as on working out hip and shoulder muscles;
abdominal organs are massaged. Endurance and posture are formed, slouching is eliminated.
10. Parsva Janu Sirsasana
Initial position: Dandasana sitting with a
straight back and legs.

Bend the left leg at the knee; pull the heel of the
bent leg to the crotch. Take the first finger of the
right leg with the right hand; the straight left hand should be pulled back forming a straight
line between the palms and turning the body to the left. Slightly incline the body to the right,
towards the straight leg, until you feel a slight tension on the left side of the body.

Feel the tension in the body and hands, slightly relax it from the inside, keeping the line
formed between the hands and the incline. The head and the neck are turned to the left, chin
looks in the direction of the palm that is straightened backwards. Also relax the hip of the
bent leg. Make sure that the leg is bent at the knee to the maximum extent possible in order to
avoid injury of the bent leg’s knee. Stay in the extreme position for a few breaths. Relax the
face, eyes and breathing. Do the same in the opposite direction.

Effect: The lateral surface of the body is stretched; chest and shoulder girdle is expanded;
neck is loosened up. The lower surface of the straight leg is stretched.

11. Ardha paschimottanasana

Initial position: Dandasana a pose with a straight back and
legs.

Slightly bend your knees, incline the body and pelvis forward,
embrace hips under the knees with your hands; put the
forehead on the shins (in case you are able to do this). Relax
the muscles of the back and hips. You can keep the muscles of the lower body in the slight
tone: muscles of the neck’s lower part, chest muscles and muscles of the abdominal wall.
Face and breath are relaxed. Exercise this for several breathing cycles. Return to the initial
position when you inhale.

Effect: back muscles and lower surface of both legs are stretched, organs of the abdominal
cavity are massaged. The nervous system is calmed.

12. Sukhasana
Initial position: sitting with a straight back and legs, looking in front
of you, without lowering or throwing back your head. The chin is
slightly pulled down, without lowering it to the chest.

Bend your legs at the knees, crossing the shins; straighten the spine
and, keeping it in light tension, simultaneously relax the shoulders,
face and breath. Palms are facing down, elbows are relaxed. Stay in
this position for a while and then you can do shavasana and fully
relax.
Effect: this asana balances energy and mind. It is preliminary and should be done before
mastering such asanas, as siddhasana and padmasana.

Asana serie #3
1. Dandasana
Initial position: sitting up straight.

Straighten your legs, pull your toes on, tighten kneecaps, heels of
straight legs should be slightly pushed forward; the crown should
be straightened up. Keep the feeling of the uniform tension along
the spine. Feel the slight tone of the hips, body and back; the
shoulders are relaxed. The muscles of the face and eyes, as well
as breathing, should also be relaxed.

Effect: the deep muscles of the body and legs are worked out; the
muscles along the spine are working as well; the posture is formed.

2. Staff pose with right leg up

Initial position: Dandasana.

Keep, if possible, the initial position of the body and legs, bend
the left leg at the knee, bringing the shin of the bent leg towards
the body. Check the position of the body and back, straighten the
spine. Then, gradually push the heel of the bent leg upward and
forward, straightening the leg in the way as to retain the shortest
distance (if possible) between the shin and body. If, during the
straightening of the leg at the knee, the shin is removed from the
body too far away, initially straighten your leg, slightly controlling the tone of the shin
muscles in the position that can be achieved without stooping or moving the shin away from
the body. Remain in this position for a few breaths and return to the initial position.

Effect: the deep muscles of the body and legs are working, as well as those along the spine,
forming good posture. The bottom surfaces of the legs and lumbar muscles are stretched. The
organs of the abdominal and pelvic cavities are massaged.

3. Parsva Natarajasana
Initial position: Dandasana.

Bend the right leg at the knee, pulling the heel towards the
pelvis. The knee is directed upwards. Slightly inclining the
pelvis and body forward, straighten your hands in the direction
of the left foot. Keep the incline and stretch the straight right hand to the side, pushing the
shin of bent leg back with an armpit and simultaneously stretching the neck and the thoracic
section of the spine. Trigger the pelvic and the abdominal wall muscles, hold down the
incline, gradually reducing the tension along the spine, thus maintaining the same incline at a
minimum tension of the back muscles. The sight shall be directed to the toe of the
outstretched leg. The patella of the straightened leg should be tucked up; the toe of the
straight leg should be facing up.

Effect: the muscles along the spine are stretched; the shoulders are expanded; the deep
muscles of the anterior surface of the body and the shins’ upper surfaces are strengthened.
Hip joints are expanded.

4. Pranamasana
Initial position: standing on the knees and palms.
Hips and straight hands are perpendicular to the
floor.

Retain the hips in the initial position, straighten the

palms of straight hands forward; thus, in the final
position, the body and hands should form a straight line. The neck should continue the spine
line. The spine should be extended in the direction of the pelvis. The face and breathing
should be relaxed. The forehead is on the mat.

Effect: the shoulders are expanded and the spine is stretched.

5. Ardha Shalabhasana
Initial position: lie down on your abdomen, face
down. The forehead and nose should be touching
the floor; the arms should be stretched along the
body; the palms should be facing down and pressed
against the floor.

Take a breath and, on an exhalation, set the hands against the floor, lift your left leg,
stretching the shin back and to the top, thus, forming slight tension of the lumbus subsequent
to the hip. Gently pulling the chin, straighten the upper surface of the neck forward.

Gradually, add a little tension in the thoracic section of the spine subsequent to the neck. Try
not to bend the legs at the knees. The shin of the supporting leg should be in a relaxed
position. Remain in the final position for a few breaths. Attention should be concentrated in
the lumbar section, the sacrum and the inner surfaces of the hips. Smoothly return the shin to
the initial position. Relax the muscles and breathing and repeat the same in the opposite
direction.

Effect: the asana affects the abdominal organs; relieves constipation; improves the functions
of the bowel, liver, kidney, spleen; it also helps with lumbosacral radiculitis, as well as
neuralgia of the sciatic nerve.
6. Bhujangasana
Initial position: lying on the abdomen. Legs are
straight, toes rest on the floor. The palms of the
hands are on the floor at shoulders’ level.

Slowly breathing in and tightening the chin, lift the

head above the floor and gently pull the upper part of
the neck forward and to the top. Then, slowly raise the shoulders and chest, stretching the
spine. The palms are slightly pressed against the floor, rather giving confidence than the real
support while bending. The focus should be on the work of the back muscles. The position
should be fixed in the state of final tension for some time, until the feeling of discomfort
appears, while maintaining calm and steady breathing. Then, slowly exhale and successively
lower the chest, neck and head; return to the initial position. Initially, the attention should be
focused on the neck; and then, as the body is lifting, on the spine and lumbar muscles. It is
advisable to leave the hips relaxed throughout the performance of the asana. Repeat, if
desired.

Effect: in this position, the spine is stretched in the cervical and thoracic sections; the muscles
in the lumbar region and sacrum area are strengthened. The entire spinal section is in tone.
The tension and stiffness in the neck and back area are eliminated. The pressure on the
abdominal wall affects the internal organs and optimizes the digestive system’s functioning; it
also stimulates the appetite.

7. Urdhva Prasarita Padasana (a)

Initial position: lying on the back.

Cross the fingers of the hands of the bent arms that are placed
under the back of the head. Elbows are drawn aside and pressed
against the floor, if possible. Bend your legs at the knees, pressing
the lumbus against the floor. While straightening the legs, push the
heels straight up so that the angle between the torso and hips is
approximately 90 degrees. The knee caps should be tightened. If
discomfort appears under the knees or in the lumbus, the legs
could be slightly bent at the knees. Remain in this position for a
few breaths.

Effect: the deep muscles of the hips are developed; the pelvic and the muscles of the lumbus
are working. The back muscles are strengthened. The functions of the pelvic and abdominal
cavity organs are optimized.

7. Urdhva Prasarita Padasana (b)

Initial position: urdkhva prasarita padasana (a).

On an exhalation, lift the head and pull the crown up, together with
the lock and elbows drawn to the sides. The lock with the elbows
drawn to the sides should also be lifted. Attention is focused on the pelvis and the feeling of
the functioning muscles of the neck and the thoracic spine is maintained. Remain in this
position for a few breaths. On an inhalation, return to the initial position; on an exhalation,
lower the legs.

Effect: the same as in urdkhva prasarita padasana (a). Additionally, the neck and chest areas
are working.

8. Pawanmuktasana
Initial position: lying on the back, relax the muscles and
breathing.

Bend the left leg, take it to the lock. Tighten the hip and the
knee to the body, while maintaining a common relaxed
background and relaxing the muscles of the waist and hips of the bent leg; thus, eventually
you can pull up the hip to the torso with a minimum muscle tension. The second leg should
remain straight; the heel of the straight leg should be pulled forward, trying to move the thigh
to the floor. Relax and remain in that position; thus, the straight leg, the back and the head are
on the floor.

Smoothly inhale while lifting your head and shoulders; thus, the forehead, nose and chin
should be touching the left knee or be as close as possible to it at the end of the inhalation.
Remain in this position for several cycles of even breathing. Then, slowly exhale, lowering
the head and shoulders onto the floor, to the initial position. Relax a little and do the same
with the other leg. Then, pull up both bent legs to the chest, fixing them in this position for a
few breaths. Relax.

Effect: the asana massages the abdominal organs. It increases blood circulation and stimulates
the nerves associated with the functioning of the abdominal organs. This asana is particularly
useful in relieving constipation and flatulence. In addition, pawanmuktasana tones the
muscles and nerves of the back, which also has a positive effect on the internal organs and
systems.

9. Ardha Parivrita Nakrasana

Initial position: lying on the back, the body is relaxed.

Move the palms of straight hands to the sides, turn palms

down and press them to the floor. While bending the left
leg at the knee, press the foot of the bent leg against the
middle of the hip of the opposite one. Retain the
shoulders pressed to the floor, reverse the pelvis and hip
of the bent leg to the right, including the muscles of the
abdomen and the inner surface of the bent leg. Initially, the pelvis and hip may not be turned
completely; it is important to continue to keep the attention on the hips and pelvic muscles.
Gradually, while increasing the control over the muscles, their activity will reverse the pelvis
and the hip while keeping the knee of the bent leg pressed against the floor.. Remain in the
extreme position for a few breaths. Return the pelvis and the hip to the initial position. Relax.
Repeat the same in the opposite direction.

Effect: the same as in pavanmuktasane. The lumbus and sacrum are additionally worked out;
the shoulder girdle is expanded.

10. Adho Mukha Svanasana

Initial position: standing on the knees, the palms of
straight hands are pressed against the floor.

Place the feet approximately at the pelvis width apart.

Pushing away from the floor with the hands and feet,
push your lumbus back and upwards, slightly stretching
the spine towards the pelvis. The palms are firmly
pressed against the floor. The toes of straight legs should
be slightly pulled up; the heels should be pulled down. The distance between the palms is
approximately the shoulder length. Watch closely your feelings of the tone of the front
surface of the hips and abdominal wall muscles, as well as your feelings in the pelvic area.

Make sure your palms are rested on their entire surfaces, and not just on the wrists, as not to
overload them. Torso and legs' lines shall form an angle, which is maintained due to the
steady activity of the muscles of the torso, hips and pelvis. The neck and face are relaxed.
Gradually, when the activity of the torso and legs muscles becomes stable, shoulders are
expanded and arranged in one line with the torso. Otherwise, you may slightly bend your
knees to relieve the extra load on the shoulders. Gradually, as the hamstrings are stretched
and shoulders are expanded, the body takes its final position.. At the beginning of learning the
asana, perform it in the form in which it you can do it, trying to stay in it for several breath
cycles.

Effect: the muscles of the torso and legs are worked out; the pelvis and hip joints get
involved; the shoulders are expanded; the hamstrings are stretched and the ankle joints are
worked out.

11. Ardha Matsyendrāsana

Initial position: sitting on the floor with straight legs and
straight back

While bending the right leg at the knee, put its foot under the
pelvis with a sole turned upwards. Sit down on the foot so that
the heel ends up under the right seat bone and the toe ends up
under the left one. Bend the left leg at the knee, transfer it over
the knee of the right leg and press the foot against the floor.
Straighten the spine and expand the shoulders into the
horizontal position. At the same time, grab the left knee and hip
with the right hand, pressing the hip to the torso. The left hand is straight, is wrist is on the
floor. Turn the torso to the left, around its axis, while maintaining the balance and a vertical
position of the spine. The head, neck and eyes are turned in the direction of rotation, the sight
is fixed on the extreme position, in which we try to relax the muscles around the eyes as
much as it is possible in this retracted state. Try to keep the pelvis in a vertical position as
well, in line with the torso, and without tumbling it down backwards and to the sides.

The torso and the spine should be striving at simultaneously stretched themselves upwards
and rotating around their axes, which reduces the weight of the pelvis on the supporting foot.
Expand the shoulders and relax them at the same time. Use the hands to support the tension
and rotation along the spine to a minimum, thereby increasing the efficiency of the body and
spine muscles, involved in the exercise. Remain in this position for a few breaths. Return to
the initial position. Switch sides and repeat.

Effect: this asana affects the spine along its whole length, facilitating its stretching and
twisting. It also has an impact on the abdominal and pelvic areas.

12. Yoga Mudra in Sukkhasana

Initial position: Sukkhasana, the position with crossed heels.

While straightening your back, keep a slight tension along the

spine. Take the first finger of the left hand into the fist; grab the
wrist of the left hand with the right one behind the back. Lower the torso onto the hips and
the forehead or the crown of the head -- onto the floor. The hand lock should be placed in a
relaxed state on the lower back. Relax the body, hips, face and breathing. Remain in this
position for 5-7 even breaths and return the torso to the initial position. Change the position
of the legs. Repeat the same in the opposite direction.

Effect: the lock behind the back closes up the inner space. Turning the attention and energy
inwards, this asana contributes to pratyahara.The lumbar spine is worked out; the sacral
spine, hips and hip joints are loosened up. The pressure off the thoracic spine and the nape is
relieved. It also promotes mental and emotional relaxation.

Asana serie #4
1. Pranama Kriya in Vajrasana
Initial position: Vajrasana.

Inhale, extend the palms of straight hands upwards, distributing the stretch evenly along the
spine and straight arms evenly in the direction of the palms. If possible, maintain the straight
tension line along the spine and arms and exhale slowly, turning the pelvis in the pelvis joints,
and, without disconnecting the hips from the heels, lower the torso forward and down, until
the palms are touching the floor. In case it is difficult to exhale smoothly, you may first
release your breath and not hold it. Relax the muscles of the back, hands and legs, so that
gradually, while relaxing, the torso is lowered onto the hips, the pelvis – onto the heels, but
the elbows and forearms – onto the floor. Relax the face, eyes and breathing. Then, while
straightening your arms in the elbows and tensing the back muscles, inhale and first try to lift
the palms off the floor. Then turn the pelvis and the straight line of the back and arms
upwards until the spine reaches the vertical position. Exhale, lower the palms while relaxing
the shoulders, elbows and hips; the spine remains slightly stretched throughout its length. In
the beginning, you do not have to hold the breath when lifting the torso and hands, but try to
maintain the smoothness your movement.

Effect: the muscles along the spine, as well as the shoulder and hip muscles are activated; the
hip joints are worked out. Slouching is eliminated.

2. Marjariasana with “one side” hand and leg stretch

Initial position: standing on knees and straight
arms, palms under the shoulders, arms and hips are
perpendicular to the floor; the palms are placed
firmly on the floor, from fingertips to wrists.

Inhale, stretch the straight left leg back, while stretching the left palm, shoulder and the back
and top of the head forward. Draw the chin slightly towards the chest, but do not lower your
head and the neck should continue the line of the spine. Look down at the floor, without
lowering your head and fixing your eyes on any immobile point on the floor. The pelvis
remains closed, do not lift it. Form the feeling of even tension along the spine line, stretching
it between the hip and the shoulder blade. Exhale and lower the palm and the knee.

Effect: the asana helps to form the stretch of the spine and the balance; the muscles of the
hips, shoulders and spine are worked out; slouching is eliminated.
3. Parsva Upavistha Konasana (a)
Initial position: sitting with your back straight, the
heels of straight legs are turned to the sides. If the
body leans back and the back is slouching, you may
slightly bend your knees.

Bring the left palm behind the back, sliding the back of the hand across the lower back so that
the fingertips are trying to reach the hip of the opposite leg from behind the back. Draw your
right hand, shoulder and the top and back of your head in the direction of the toe of the
opposite leg. The elbow and shoulder blade should be aimed downwards. Try to relax the
created tension between the shoulder blades, and as a result the upper part of the lower back
is stretched. Try to contract the perineum muscles and pull up the lower part of the abdomen,
which allows to slightly turn the pelvis and the lower part of the torso in the direction of the
stretch. Try to leave the ischial bones on the floor without lifting the pelvic ones; otherwise
the stretch will shifts to the other parts of the body. It is necessary to stretch your shoulder,
shoulder-blade and spine. Maintain slight tension along the back of the head, the top of the
head is aimed at the toe; pull the chin slightly towards the torso. In the final position, relax
the face and breathing. Inhale, raise and repeat on the opposite direction.

Effect: the spine and side surfaces of the torso are stretched; the pelvic muscles and those of
the lower part of the body, as well as the deep muscles of the hips are worked out; the
surfaces of the lower legs are stretched; the slight turn and opening of the pelvis in the pelvic
joints takes place. The lower back and the tailbone section of the spine are relaxed.

3. Parsva Upavistha Konasana (b)

Initial position: sitting with your back straight, the
heels of straight legs are brought to the sides. If the
body leans back and the back slouches, you may
bend the knees slightly.

Lean your torso to the left, take the toe of the left leg
with the left hand, simultaneously placing the right palm behind the back, and sliding it
across the lower back, in the direction of the hip of the opposite leg. Move the upper
shoulder back slightly, opening it. Slightly turn your neck and your head holding the chin
upwards and looking at the ceiling. At the same time, relax the tension of the side surface of
the torso and neck, face and breathing. Beginners may bend the knee, towards which they
lean, at the same time trying to keep the pelvis on the floor. Bend the elbow of the lower
hand, moving it towards floor. As you become more advanced, you will be able to control the
muscle tonus of the torso's lower surface and the relaxed stretch of the upper one and, thus,
make the bend deeper without using hand force. The more stable is one's consciousness, the
better one is able to control the feelings. As a result, the calmer is your inner state of mind,
the deeper you are able to bend. Relax your face and breathing. Inhale and rise. Switch sides
and repeat.

Effect: the asana stretches the lateral surface of the body and neck, as well as the lower leg
surfaces. The shoulders get opened.
4. Janu Sirsasana
Initial position: sitting on the floor, legs are straight.

Bend the left knee, pulling up the heel towards the perineum,
but the foot is facing the hip of the straight leg. Inhale, raise
straight hands and torso, stretching the spine and turning the
body into the plane of the straight leg. Exhale, try to push
the pelvis forward and down, bending the torso forward and
stretching the shoulders, shoulder blades and elbows forward and down. Take the shin or foot
with both palms (depending on the initial flexibility). Inhale, stretch the back of the head
forward and up, straighten the back.

The chin stays in the initial position; do not throw your head back. If you are successful with
the previous position and the lower back is stretched, you can lean lower when exhaling,
turning the pelvis a bit more, bringing the abdomen closer to the hip and the top of the head
closer to the toe. It is important that shoulder joints and elbows are at the same distance from
the floor and side surfaces of the torso and palms are placed symmetrically. The upper part of
the hip of the straight leg should be toned slightly, while pulling up the kneecap. If the torso
is far from the hip, slightly bend the straight leg, tightening the muscles of the abdomen and
perineum. Hold the foot of the right leg vertically, perpendicular to the floor. Stay in the
asana for a few breaths. Inhale and return to the starting position.

Repeat symmetrically in the opposite direction. Try to avoid excessive stretching of the side
of the body, which has better flexibility; otherwise, in case of the original asymmetry of the
body it may make it worse. It is essential that both sides of the body are developed equally. If
the bend forward causes discomfort in the knee of the bent leg, the straight leg should be
slightly bent as well. Stay in the asana for as long as you are comfortable.

Effect: due to influence on the abdominal and lower back areas, janu sirsasana has a positive
effect on the functions of the digestive system and kidneys. Congestion in the pelvic area is
reduced. Hip joints open. The spine loosens up; the shoulder-girdle is worked out; the side
surfaces of the torso and hamstring areas get stretched.

5. Makarasana
Initial position: lying flat on the abdomen.

Bend your elbows, lock your fingers on the back of

the head. Move your elbows sidewards and slightly raise them above the ground; opening the
shoulders. Inhale smoothly and with the exhale raise the upper part of the body, leaving the
lower ribs on the floor. The back of the head pulls the spine forward and up, the chin is
slightly pulled up; try not to throw back your head. This involves the muscles of the neck and
thoracic spine to a maximum. Stretch the hips of the straight legs back and up. In the final
position, keep the body in the air without holding the breath and controlling the feeling of the
back and neck muscles being at work. The face and eyes muscles should stay relaxed if
possible. Stay in the asana for a few breath cycles. Return to the starting position.
Effect: the asana is helpful in cases of extremely elastic ligaments along the spine, to people
prone to the vertebrae displacement, as well as to the diseases of the upper respiratory tract.

6. Ardha mayurasana
Initial position: vajrasana.

Fist your hands. The side surfaces of the palms are pressed
against the base of the hips closer to the groin, the elbows are
moved slightly to the sides. As a result, your bent little fingers
end up closer to the fold between the torso and hips, and the thumbs end up further away.
Inhale and on the exhale, while leaving the pelvis on the heels, bend the body and turn the
pelvis forward, relaxing the abdomen in the way that the fists are “immersed” in the space
between the thighs and the abdomen. The more relaxed are the torso and hips, the less
discomfort one feels from the fists' pressure. Remain in this position for a few breaths; then,
on the inhale return to the starting position.

Effect: the abdominal organs are massaged; the digestive fire and toxins’ removal from the
body are stimulated.

7. Setu bandha sarvangasana

Initial position: lying on the floor, legs are straight, arms are
placed alongside the body.

Bend the knees, pressing the feet against the floor. Toes are
parallel; the distance between them is the width of pelvis. Take
your shins into your hands. If you are not able to hold them,
you may press the open downwards palms of straight arms against the floor parallel to each
other. Inhale and on the exhale push your pelvis up using your lower back muscles, hip
muscles, as well as buttock muscles. Your neck and face stay relaxed. The hands are holding
the shins, but try not to pull them towards yourself and continue to keep the asana by working
the hips, back and buttock muscles. Stay in the asana for a few breaths, and then lower the
pelvis, straighten the legs and relax.

Effect: the muscles of the lower body area and hips are worked out. The asana affects the
lower spine section, tail base and hip joints. The thoracocervical spine gets stretched. The
asana positively influences the thyroid gland area as well.

8. Ardha Halasana
Initial position: lying on your back, arms are placed
alongside the body with palms down, legs are straight.

Bend your knees; move the hips closer to the torso. Then,
straightening the legs, push the heels towards the ceiling.
Push the palms off the floor and, on the exhale, take the pelvis off the floor stretching the toes
and hips in the direction of the space behind the head. Straight hands should lie tightly the
floor. Pull up the knee caps, push your heels away from you, trying to straighten the legs
parallel to the floor. Maintain the tonus in your pelvic and abdominal muscles. Relax the back
of the head and the thoracic spine as much as possible; the neck and shoulder-blades lie
relaxed on the floor. Stay in this position for a few breaths. Then, pressing your straight arms
against the floor and still straining the pelvis, abdomen and hips muscles, gently lower the
lower back and pelvis while exhaling. Then exhale again and lower the straight legs. If
experiencing pain in the lower back, you can bend the legs and lower them afterwards. Relax.

Effect: muscles along the spine are loosened up. The asana affects the area of the sacrum and
hip joints, which releases the tension in the shin surfaces and hips.. The area between the
shoulder blades loosens up if you try to relax the strained area from within.

9. Matsyasana with straight legs

Initial position: lying on the floor with straight legs,
hands are close the body, palms are facing up.

Bring the palms under the hips. Press your elbows,

pelvis and the top of the head against the floor, arch the spine, gradually feeling the spine
muscles at work, forming a bow along the spine. Pull up the toes of straight legs towards
yourself, hold the knee caps in the pulled up position as well. Relax the face and the upper
part of the chest. Breathe evenly, if possible Gradually try to achieve an even work out of the
back muscles; then, over time, you can reduce the involvement of hands and legs and create
an arch mostly involving your back.

Effect: deep muscles of the hips and back are worked out; the thoracic spine and shoulders
open; slouching is eliminated. This asana is a good substitute for the inverted asanas
(Halasana, Sarvangasana).

10. Ardha Matsyendrasana

Initial position: sitting on the floor with straight legs, the back is straight.

Bend the right knee, put the right foot to the left of the pelvis, with the
sole upwards. The heel of the bent leg should be as close to the hip as
possible. Bend the left leg, move it over the right knee and place the the
sole firmly on the floor. Straighten the spine, making the shoulder line
horizontal. Wrap the right arm around the left knee and hip, pressing the
hip to the torso. Straighten the left arm, place its palm against the floor. If
you can, bring the palm behind the back while the back side of the hand
slides across the lower back in the direction of the base of the hip of the opposite leg. Rotate
the torso to the left, around its axis, while maintaining the balance and the vertical position
of the spine. Turn your head, neck and eyes in the direction of the twist; look all the way to
the left.. Try to relax eye muscles as much as possible in this position. Keep your pelvis
vertical, aligning it with the torso and not leaning to the back or to the sides.. Try to stretch
your torso and spine upwards and simultaneously to rotate them around their axis. Gradually,
as the spine steadies in the vertical position, relax the hips and lower the pelvis with both seat
bones onto the floor. Open the shoulders and relax them at the same time. When stretching
and twisting the spine, try to use your arms at a minimum, which will raise the effectiveness
of the work of the involved muscles of the torso and spine.Stay in this position for a few
breaths. Return to the starting position. Switch sides and repeat.

Effect: the asana affects the whole spine column, stretching and twisting it. Abdominal and
pelvic areas are influenced as well. External hip areas loosen up and open.

11. Gorakshasana
Initial position: sitting on the floor with straight legs; the back is straight.

Bend the left knee, put the left foot to the right of the pelvis, with the sole
upwards. The heel of the bent leg should be as close to the hip as possible.
Bend the right leg, move it over the left knee and place the sole to on the side
of the pelvis, with the sole upwards. Ideally, when the hips and ankle-joints
are loosened up, the knees of bent legs are placed one over the other and the
upper hip touches the lower hip.

If you are flexible enough, take the right foot into the right hand, while the left hand slides
across the lower back and tries to touch the foot that ends up behind the back. Simultaneously
turn your torso and head to the left. Straighten the spine, making the shoulder line horizontal.
Hold the neck stretched slightly from the shoulders so that the attempt to grab the feet does
not lead to a loss of tension along the spine. Look away to the side, in the direction of
rotation. In the final position, hold your back straight, relaxing hips and shoulders, as well as
face and breathing. Stay in this asana for a few breaths. Inhale and return to the initial
position. Then switch sides and repeat.

Effect: hips and shoulders are loosened up; muscles and ligaments along the spine are worked
out.

12. Mandukasana
Initial position: Vajrasana (the back is straight, knees and toes are
joint together). Bring your knees to the sides, placing them wide
apart. The big toes are touching each other. Ideally, your pelvis
rests between the heels; if it is too difficult, you can put it on your
heels. Straighten the spine; relax your shoulders, face and breath.

Effect: loosens up the hips and ankle joints, allows to shape the
posture until one masters padmasana and siddhasana.

Asana serie #5
1. The Utkatasana Cycle
Utkatasana (1a)

Initial position: standing, the distance between soles is the width of pelvis, toes are
parallel, arms are lowered alongside the torso.

Inhale and bring the palms of straight hands up vertically, at the same time slightly
bending the knees. The torso is vertical, do not hold your breath. Attention is
focused along the spine, distribute its tension evenly across its whole length, then
also stretch the shoulder blades and shoulders up. Try to hold the back straight and
avoid forming a big bend in the lower back. Soles are firmly pressed against the
floor; do not lift your heels. Stay in this asana for several breaths, then exhale and
perform ardha uttanasana (1b).

Effect: this asana strengthens calf muscles, hip muscles and back muscles; it
stretches the shoulders, shoulder blades and thoracocervical spine.

Ardha Uttanasana (1b)

Initial position: utkatasana.

Inhale and rotate the pelvis and torso with stretched

palms, parallel to the floor. Toes are parallel to each
other. In this position the palms, the back of the head
and shoulder blades stretch the spine forward, but the
lower back and pelvis create the stretching movement
of the spine backwards. Try to rotate the line of the
torso, pelvis and arms parallel to the floor. At first, you
can create a slight bend in the lower back, which will
not be visible, but which the tendency towards
straightening the back will be formed. At the beginning of learning this asana, you may
slightly bend your knees so that the tension in the hamstring does not prevent the rotation of
the pelvis parallel to the floor. Stay in this position for several breaths, after that exhale and
move to uttanasana (1c).

Effect: the evenly distributed tonus is formed, simultaneously stretching the muscles along
the spine; the shoulders, shoulder blades, pelvis joints are opened; the lumbosacral region of
the spine is worked out and muscle tension in this area is eliminated.

Uttanasana (1c)

Initial position: ardha uttanasana (1b).

Exhale and lean forward, relaxing the back muscles, allowing the pelvis and
torso to rotate vertically and down. Take hold of the ankles with your palms
from behind, press the upper arms against the back of the calf. If the torso is
positioned far from the calves and hips, you may first slightly bend your knees
in order to reduce the distance between the torso and the hips right away. This
allows to slightly turn the pelvis in the pelvis joints under the body weight
while the lumbosacral region of the spine is not yet relaxed enough. While the
lower back and sacrum are being relaxed, you may gradually straighten your legs, controlling
your sensations and avoiding the feeling of discomfort under the knees. Slightly pull up the
kneecaps and the muscles of the front surface of the hips, as well as the lower abdomen and
the perineal muscles. If experiencing high blood pressure, slightly throw back your head
while looking at the big toes. If there are no problems with blood circulation in the head and
neck area, pull the chin up slightly towards the torso, stretching the back and the top of the
head down, but avoid creating uncomfortable tension in the back of the head, the lower back
and the hamstrings. In the final position try to press the torso, pelvis, shoulders and forehead
against the hips and calves.

Effect: the back surface of the legs is relaxed; the lumbosacral region of the spine, as well as
the whole spine are gently stretched downwards under the weight of the head and torso. The
muscles of the front surface of the hips and the deep muscles of the abdomen are
strengthened. To a degree, the chest and neck muscles are exercised.

2. The Trikonasana Cycle

Utthita Trikonasana (2a)

Initial position: place your feet parallel to each other, two

shoulder-widths apart. The torso and pelvis remain in the
same plane.

Turn the toes to the left; the left toe – at 90 degrees, i.e. into
the torso plane, the right toe – at 45-60 degrees (by feel).
Inhale and stretch the palms to the sides, forming the straight
arm line. On an exhalation, lean the torso to the left, until
feeling slight tension in the side surface of the torso and the
right hip. While doing this, keep the pelvis, torso and legs in
the same plane. The lower palm is holding the calf, the upper
palm and shoulder blade are stretching towards the ceiling so
that the straight arms line is stretched vertically,
perpendicular to the floor. Gradually trying to turn the neck
and the head so that the chin and relaxed gaze are directed
up, towards the palm. Keep your gaze relaxed, fixing it on one point. This contributes to the
stable position of the body and the development of inner balance. Stay in this asana for 5-7
even breaths through the stomach; after that perform trikonasana (2b):

Utthita Trikonasana (2b)

Lower the palm, which was extended upwards, secure it on

the calf next to the palm, which was down. Simultaneously
turning the pelvis inwards, closing it. In the final position,
the shoulders and the pelvis are positioned in the same
plane. Slightly shift the centre of gravity backwards,
transferring more weight to the back foot. If there is too
much pressure on the hamstring of the front leg, you can
slightly bend it at the beginning. Over time, as discomfort
is reduced, the leg can be straightened. Slightly bending the
lumbar part of the spine, gradually try to achieve the horizontal position of the spinal line.
Your gaze is directed downwards, the top of the head is stretched forward, and the tail bone –
backward, over time creating the evenly distributed tension of the spine. Hold several breaths
and perform parivritta trikonasana (2c):

Utthita Trikonasana (2c)

Leave the opposite palm on the calf, straighten the second

arm and stretch it upwards. In the final position the shoulder
girdle and the arms line are turned to the side that is opposite
to the position of the arms in utthita trikonasana; meanwhile,
the pelvis is closed and you should try to not to change the
position of the legs. Make sure that the torso plane is parallel
to the plane of the legs. Stay in this position for several
breath cycles, then exhale and bring down the upper palm;
inhale and return the torso to the vertical position.

Effect: this series of asanas actively involves the significant

number of leg, torso, and shoulder girdle muscles, as well as
the muscles along the spine.

3. Parsvakonasana
Initial position: feet are wide apart, toes parallel to
each other. The pelvis, torso and legs represent the
same plane.

Turn the toes of both feet

to the left, at the same
time leaving the pelvis
open. Bend the left leg in such a way that the calf
of the bent leg is positioned, if possible, vertically
to the floor. Lean your torso to the left, press the
left palm against the floor, on the inner side of the
foot of the bent leg. Slightly rotate the torso to
the left around its axis, stretch the other hand
forward and up so that its line extends the line of
the torso but the shoulder is above the ear. Create
tension in the side surface of the torso and hip,
from the upper palm to the foot of the straight
leg. The lower palm is pressed firmly against the
floor. Shift some portion of the body weight onto
it, thus partially relieving from it the hip of the
bent leg. With the shoulder of the lower arm
slightly push the thigh of the bent leg backwards,
opening it outward. Look at the palm of the
stretched forward and up arm, slightly stretching
the neck in its direction. Stay in this position for
several breaths; after that bring down the upper
palm and return to the starting position. Switch
sides and repeat.
Effect: the hip muscles and the shoulder girdle are worked out; the side surfaces of the torso
are stretched.

4. Garudasana
Initial position: tadasana, standing up with a straight back.

Slightly bend the left leg, lift the right sole from the floor and intertwine your
right leg with the left leg so that the right thigh is on top of the thigh of the
pivot leg, and the toe of the right foot is trying to slide across the back surface
of the pivot calf. Bend the arms and cross them over in the similar way so that
the left forearm is placed on top of the right forearm, and the palms are locked
together. In the beginning of learning this asana, if you are not able to
intertwine your legs, you may cross them over. Stay in this asana for several
breaths, then repeat with the cross of the arms and legs reversed.
Effect: this asana works out the muscles and joints of the arms and legs; affects blood
circulation and the functioning of the organs of the small pelvis.

5. Virasana
Initial position: standing on your knees, the distance between the knees – about
two fists, between the toes – slightly bigger than the pelvis width.

Gently lower the pelvis between the heels. If experiencing intense discomfort
in the hips and knees, you may first place your feet not too far from each other,
like in vajrasana, and then, gradually, as the feeling of discomfort is reduced,
you can move your heels wider and, finally, lower the pelvis between them. In
the final position straighten your back, place your palms on your knees, and
relax your hips, feet, shoulders, face and breath.

Effect: the muscles of the hips and calves are worked out; the knee and ankle joints are
relaxed. This asana may be used as a variant of the meditative asana.

6. Ustrasana
Initial position: virasana; the toes are directed backwards.

Place the palms on the soles, the palms of both hands are facing
backwards. Inhale and on an exhalation lift the pelvis and hips,
stretching the spine along the arch, backwards and up. Try to hold your
neck suspended in the air so that its stretch is extending the line of the
spine. Simultaneously relax the chest muscles, opening the shoulders.
Ideally, an even tension from the knees, along the hips and the front
surface of the torso, and up to the chin is created. The pressure is
distributed between the actively working hip muscles and the muscles
along the spine. If it is difficult for you to grab the ankles, you may, while standing on your
knees, stretch upwards across the arch, pressing both palms against the sacrum, with the
fingers facing down. Your gaze is directed forward and up; the attention is fixed on one
immobile point; gradually, if possible, even your breathing. If it is difficult for you to perform
this asana at the beginning, breathe as you can; breathing is free, without interruptions. Stay
in this position for several breaths, then on an inhalation return to the starting position.

Effect: the front surface of the torso and legs is stretched and strengthened at the same time;
the rib cage and shoulders open; the muscles along the spine are toned.

7. Baddha Konasana
Initial position: sitting with a straight back and legs.

Bend the legs, pulling up the heels towards the crotch. Take your
feet into your hands, folding them together; lower the knees of the
bent legs. Push the pelvis slightly forward, straightening the back.
Before lowering the knees, you can several times raise and lower
your hips, while watching closely the sensations in the leg muscles, relaxing internally
towards the movement. Stay in this asana for several breaths, maintaining the tension along
the spine, relaxing and lowering the shoulders.

Effect: this asana contributes to the opening of pelvis joints and stretching the muscles of the
inner surfaces of the hips.

8. Naukasana
Initial position: lie on your stomach with your legs
straight, toes are together, arms are stretched
forward, fingers are twined in a lock.

While staying on the floor, stretch the finger lock and the top of your head forward, the chin
stays slightly pulled up towards the torso, the hips and the lower back are being stretched
backward. Observe the resulting feeling of tension along the spine; over time try to reach an
even tension across the whole length, from the hips to the lock. Then lift up the finger lock
and straight legs from the floor, controlling the feeling of tension. Continue to look
downward, stretching the top of the head forward and up, the shoulders are trying to reach the
level of the ears. Do not hold your breath. Stay in this asana for several breaths, after that, on
an exhalation, return to the starting position.

Effect: the spine is stretched; at the same time, all the muscles along it, the outside and inside
surfaces of the hips, as well as shoulders and shoulder blades are worked out. The organs of
the abdomen are massaged. It contributes to shaping the correct posture eliminates
slouching.

9. Upavistha Konasana
Initial position: sitting with a straight back and
straight legs.

Move the heels to the sides, the toes of the

straight legs are facing up. Take the big toes into your hands and, with an exhale, lean your
torso and pelvis forward and down. At the same time, tighten the muscles of the crotch, the
upper surfaces of the hips and pull up the lower part of the abdominal wall as if you were
trying to lift the straight legs off the floor with the help of leg muscles and torso. As the torso
is leaning forward, instead of lifting the legs off the floor, the pelvis and the torso will rotate
forward. This method allows to perform the lean without using the force of the arms. The
arms are stretched to the sides and a bit upwards, more for opening the shoulders; however,
they are also slightly pulling the feet to the sides and up. The heels will stay on the floor, but
the lean will slightly increase. If experiencing strong tension in the lower back and under the
knees, which makes the torso and pelvis lean backwards, you may at the early stages of
learning this asana bend your legs. This allows to create the lean while turning the pelvis in
the pelvis joints without overloading the lower back and hamstrings. While training your
body to feel the lean in the simplified form, you can learn to form a pleasant muscle tension.
Over time, this allows to make progress in performing this asana. When the pelvis starts to
open in the pelvis joints, and shoulders and forehead are getting closer to the floor, try to
gradually straighten your back. This works as an instrument that allows to open the pelvis
joints even more and to relax the inside surface of the hips.

Effect: the pelvis joints are opened; the lumbosacral region of the spine, shoulders and inside
surfaces of the hips are relaxed.

10. Sarvangasana
Initial position: lying on the floor, straight arms lie along the torso, the palms
are turned down.

Press the straight arms against the floor, bend your legs and then push your
heels upwards. Push yourself off the floor with the straight arms and stretch
the toes of straight legs upwards and a bit towards “yourself, lifting the pelvis
off the floor. Place the palms on the lower back, the fingertips facing up.
Stretch the straight legs and lower back upwards. While keeping under
control the tonus of the muscles, which are stretching the torso and legs, move
to palms (if possible) closer to the shoulder blades. At the same time, watch
that most of the work of stretching is done by the torso and legs; the palms are
supporting the reached position only to a degree, allowing to relax the
muscles, involved in the stretch. Watch that the back of the head and facial
muscles are as relaxed as possible; most of the body weight should be
supported by the shoulders and shoulder blades. Ideally, as you master the asana, the torso
and leg muscles begin to work in unison, which allows to align the legs and torso along one
straight line. You should avoid the active involvement of the arms in order to avoid the
extreme stretching of the back of the head. It is possible that during the early stages of
learning the asana a certain angle between the torso and hips will remain. You should not
force the stretch, maintaining a calm and even state, which allows to better control
performing this asana and to avoid injuries. In other words, if your body does not “let” you
go further, you should stay in the position that is available to you at that particular stage
without overworking and accelerated breathing. Stay in this position for several breaths. After
that, first slightly bend the straight legs towards the torso, press the straight arms against the
floor and then lower the pelvis and legs. If, when lowering your pelvis and legs, you are
experiencing distinct discomfort in the lower back, you may bend your legs while lowering
them. When are back on the floor, stay in the lying position for a few minutes, relaxing your
muscles and breathing.

Effect: the body is stretched, from shoulder blades to toes; the venous circulation is
normalised. The asana is recommended for mental fatigue and swelling of the legs. The
thyroid blood supply is improved, which positively effects the metabolism and overall well-
being. It also contributes to the rejuvenation of the organs.

11. Viparita Karani

Initial position: the same as in sarvangasana.

The entrance into this asana is the same as in sarvangasana. The difference
is that in the final position an angle is formed between the torso and
straight legs. The toes of straight legs are placed tentatively on the line that
is extended from the eyes and vertically upwards; the line of the pelvis extends the line of the
lower back, i.e. we try to avoid the bend in the lower back. The torso is positioned
approximately at a 45-degree angle with the floor. The palms are holding the pelvis from
below; the hands are turned in the direction of seat bones. The exit is the same as in
sarvangasana.

Effect: the benefits are similar to those of sarvangasana; the difference is that in viparita
karani prana and apana come together in the area of Manipura.

12. Ardha Padmasana

Initial position: sitting with a straight back and straight legs.

Bend your left leg and press its sole against the right thigh. Bend your
right leg and place its sole on the left thigh, touching the lower
abdomen with the heel. Hold the spine in the vertical position; relax the
shoulders and the face. The palms are relaxed and lying on the knees.
Stay in this asana for several even breaths or longer (by feel); avoid the
increasing discomfort in the back, thighs and knees.

Effect: the asana opens the pelvis joints, relaxes

the hip muscles, and helps prana to flow to
Sushumna.

Asana serie #6
1a. Ardha Chandrasana a
Initial position: standing.

Lean your torso forward, touching the floor with the tips
of the fingers. Slightly bend your legs, stretch the hip
and the toe of the right leg backward. Shift the centre of
gravity so that the pivot foot is placed firmly on the
floor, from the toes to the heel. Lift the palms off the
floor and fold them at the chest level, evening the centre of gravity. Then stretch the folded
palms forward. Do not hold your breath. In the final position the right hip, knee and toe are
stretched backward; the pelvis is closed. The palms, shoulders and the top of your head are
stretched forward. The line of the neck extends the line of the spine; the gaze is fixed on any
steady point. Stay in this asana for several breaths. Then lower that palms and the foot, switch
the leg position and stretch the palms and the back of the head forward once again. Return to
the starting position.
Effect: this asana helps to develop good balance and stabilizes the mind; it works out the
muscles of the back, shoulders and hips. The asana rather quickly activates the flow of pranas
in the energy structure; tones up the body and mind.

1b. Ardha Chandrasana b

Initial position: standing up, the feet are two shoulder-

widths apart.

On an exhalation, slightly bend your left knee. Place the

fingertips of the left palm on the floor at a distance of
approximately one foot from the toe of the left leg. Shift
the centre of gravity and body weight slightly forward,
while at the same time lifting the right leg off the floor and
moving the hip to the position parallel to the floor.
Gradually, feeling confidence and support, try to open the
pelvis and move it to the same plane with the thigh of the
pivot leg. Lift up your right palm while opening the
shoulders and rotating the torso so that the pelvis, the shoulder line and the pivot leg are
positioned in the same vertical plane. The neck extends the line of the spine. Turn your head
with the chin facing up and look at the palm that is stretched upward. Stay in this asana for
several breaths. Then lower the palm, close the pelvis, bring down the leg and return to the
starting position. Switch sides and repeat.

Effect: the benefits of this asana are the same as of ardha chandrasana (a). Additionally, it
opens the pelvis joints, works out the lumbosacral region of the spine, the outside surfaces of
the hips and the buttock muscles. It also opens the shoulders and the ribcage.

2. Upavistha Konasana (vertical)

Initial position: sitting down with legs straight.

Bend the knees, take the big toes into your hands. Push the
torso towards the hips; if possible, keep the back straight and
lift the heels slightly off the floor. Fix the balance, as well as
the presence of stable attention at any immobile point in front
of you. If the lower back does not lean backwards and the
posture is in a steady position, slightly straighten your legs to a 90-degree angle between the
hips and the calves. Straighten the back and maintain stable attention. Even your breathing.
Once again straighten your legs slightly, pulling up the kneecaps, and, pushing the heels
upward, stopping the straightening of the legs and fixing the most stable position, in which
the back stays relatively straight and the balance is felt. When the legs are straightened and
you feel confident in being able to perform this variant of the asana, move your heels to the
sides, while continuing to keep the back and legs straight. If it is difficult to perform the asana
with the straight legs and back, you may slightly bend your knees but the back should stay
straight. Stay in this asana for several breaths; then return to the starting position: bring the
heels together, bend the knees, lower the heels to the floor.
Effect: the hips are worked out, as well as the muscles of the pelvis, the lower abdomen and
the lower back. The asana opens the shoulders, the inside surfaces of the hips, the pelvis
joints and the area of hamstrings. Correct posture is formed; the lumbosacral region of the
spine is worked out. Indirectly, by means of maintaining the balance, the asana contributes to
the development of mental stability.

3. Supta Virasana
Initial position: virasana.

Take your ankles into your hands,

carefully leaning backwards. Shift the
weight first to the elbows, relaxing the
hips and the lower back. If you do not experience
strong discomfort in the lower back, scrotum and
knees (you may experience slight discomfort,
which should decrease as you relax more), lower
the back and the top of your head, leaning against
them and the elbows. When the body gets used to
the sensations, carefully lower the shoulders and
shoulder blades, relaxing the back, the hips and
the feet. Then twine your fingers into a lock on
the back of your head, move the elbows to the
sides and relax in this position. Stay in this asana
while experiencing a pleasant relaxation of the
muscles; then, leaning against the elbows, raise
your torso and return to the starting position.
Effect: the muscles of the upper surface of the hips and of the abdominal wall are stretched.
The asana affects the lower back and the scrotum; if the muscles of the back and hips are
sufficiently relaxed, the lumbar lordosis is reduced. The asana also lifts the fatigue in the leg
muscles that is caused by extensive walking.

4. Ardha Malasana
Initial position: squat down, the distance between the heels is
about 10-15 cm.

Extend the palms forward, straightening the arms, but leaving

the weight on the whole foot. Move the left arm to the side, pushing the left calf backward
with the shoulder, bending this arm in the elbow, and pressing the back of the palm against
the lower back. Move the second shoulder and shoulder blade backward (without grabbing
the calf) and lock the fingers of both arms behind the back. Even the centre of gravity,
placing the feet on the floor, and relaxing the ankle-joints and the hips of bent legs. The left
shoulder and shoulder blade move forward, the right shoulder – backward. In the final
position, relax the shoulder and shoulder blade muscles, gradually straightening the spine.
Stay in this asana for several breaths, then reverse the position. If it is easy enough for you to
keep the fingers locked behind the back, you may put your left thumb into the fist, and take
your left wrist into your right hand. Watch the evenness of your condition and breathing; this
is the criterion of confident performance.

Effect: the muscles of the shoulders and shoulder blades are worked out; the asana indirectly
affects the cervical, thoracic and lumbar regions of the spine. The organs of the abdomen are
massaged, the pelvis and ankle joints are opened, the calf and hip muscles are worked out.

5. Gomukhasana
Initial position: sitting on the floor with straight legs, the back is straight.

Bend the left knee, place it to the right of the pelvis with the sole facing
up. The heel of the bent leg should be as close as possible to the pelvis.
Bend the right knee, bring its foot over the left knee and put the heel next
to the pelvis, the sole is turned up. Ideally, when the hips and ankle joints
are relaxed, the knees of bent legs are placed on top of each other, and the
upper thigh is touching the lower one.

Stretch the straight left arm upward, the right arm – downward. Bend the arms in the elbows
and lock the fingers behind the back. Straighten the back, slightly stretching up the top of the
head and the left elbow. Relax the hips. Stay in this position for several breaths. Lower the
locked fingers, reverse the position of your legs and arms.

Effect: this asana opens the pelvis points, the thoracic region of the spine and the shoulders.

6. Ardha Baddha Padma Paschimottanasana

Initial position: sitting down with the straight back and legs.
Bend your left leg to the maximum, pulling up the heel of the bent leg towards the groin
bend. Ideally, the heel of the bent leg should be pressed against the stomach. Straighten the
back and push the pelvis forward so that the sole of the foot of the bent leg is turned up but
the hip and knee (if there are no blocks in the lower back and hip) are brought down. If the
knee is not touching the floor, you should not push it down with you hand because it may
injure the joint. The toe of the straight leg is facing up. Bring the back of the hand of the left
arm behind that back, moving the shoulder and shoulder blade backward and down. Take the
toes or the big toe of the right foot into the right hand. Try to grab the big toe of the bent left
leg with the thumb, the index finger or the middle finger behind the back. Push the pelvis, the
torso and the heel of the straight leg; as a result, the pelvis is turned forward in the pelvis
joints, and the heel of the bent leg starts to push against the stomach. Relax the stomach,
allowing the heel to “drop” into it. The spine and the top of the head are stretched forward
and down. Try to relax the lower back, the stomach and the lower surface of the straight leg
to the maximum. Relax your breathing and face. Stay in this asana for several breaths.

Return to the starting position, switch sides and repeat.

Effect: this asana stretches the spine and the lower surfaces of straight legs, massages the
organs of the abdomen. The shoulders are opened; the slouching is eliminated.

7. Twisting in Ardha Padmasana

Initial position: ardha padmasana, the left foot is on top.

Bring the left arm behind the back, sliding the back of the palm across the lower
back. Move the left shoulder and shoulder blade backward. Try to grab the big
toe of the left foot. Lower the second palm onto the knee of the opposite leg.
Stretch the spine upward and turn it to the left, maintaining the position of the
shoulder at the same level. Hold the pelvis and the lower back vertically. The
gaze is directed at the extreme position of the potation, i.e. to the left.
Simultaneously, as much as you can, relax the eye and face muscles. In the final position, the
spine is stretched upward and twisted around its axis, the shoulders are relaxed and lowered.
Relax the hips and feet, while continuing to hold the pelvis and lower back in the vertical
position. Breathe evenly. Stay in this asana for several breaths; then return to the starting
position and relax. Switch sides and repeat.

Effect: this asana works out the muscles of the hips and the torso; tones the spine; opens the
shoulders.

8. Salabhasana
Initial position: lying on the stomach, face down, the chin
is on the floor, arms are placed alongside the torso.

Take the thumbs into the fists. Press the fists and straight
arms against the floor. Inhale and then, while exhaling
slowly, push away from the floor with your arms, lifting
both legs off the floor, stretching the toes, hips and the
back area of the spine backwards and up. While
observing the work of the back muscles, distribute, ideally, this load between all the muscles,
from the thoracic area to the sacrum; the upper and inside surfaces of the thighs are working,
which also should be kept in tonus. At first, the breathing may be blocked because of the
pressure on the abdominal area, but gradually, while you are mastering the asana, you will be
able to control the position of the body and to breathe freely. At this stage, it is possible to
talk about the body control in the asana and to try to lift the legs and the torso higher. If the
breathing is blocked or supressed, stay in this position until it evens out. Stay in this asana for
several breaths, then return to the starting position.

Effect: the lower area of the spine and the legs are worked out; the diaphragm and the lungs
are affected. The muscle stamina of the back and legs is formed for more prolonged load; the
nervous system is toned; the bowel activity is stimulated.

9. Paripurna Navasana
Initial position: Sitting down with the straight back and legs,
the palms of straight arms are pressed against the floor, the
spine is stretched upwards.

Bend your legs, extend the palms of straight arms forward,

trying to pull the torso and the hips of the bent legs closer to
each other. When the balance in this position is reached, and
the lower back stops leaning backwards, slightly lift the heels
off the floor and again secure the back and balance. After reaching the stability in this
position, straighten the legs until the minimally short distance between the thighs and the
torso is maintained. If this distance starts to increase and the torso leans backward, strop
straightening the legs and secure the maximally stable variant of performing this asana, while
observing the sensations in the thigh, pelvis and abdominal wall muscles, as well as holding
the back straight if possible. In the final position, the legs are straight, the toes and the back
of the head are stretching upwards, the palms of straight hands are extended forward, the
kneecaps are pulled up. The pelvis is touching the floor with the seat bones; try not to roll it
back towards the tailbone, otherwise the back will round in the lumbar part. Stay in this asana
for several breaths, after that return to the starting position.

Effect: the thigh, pelvis, stomach and back muscles are worked out; correct posture is formed;
slouching is eliminated.

10. Ardha Chakrasana A

Initial position: lying on the back.

Bend your knees, placing the feet approximately at the pelvis width
from each other, so that the heels are as close as possible to the pelvis
and the toes are parallel to each other. Bending the arms in the
elbows, place your palms on the floor, at both sides of the head,
turning the fingers towards the shoulders. Lift the pelvis off the floor,
transferring part of the body weight onto the palms and, rolling from the back of the head to
the top of the head, slightly lean against it as well. The angle between the calves and the hips
should be about 90 degrees. Stay in this asana for several breaths, and then lower the
shoulders and the pelvis, returning to the starting position.

Effect: this asana works out the leg and back muscles, the shoulders; it also tones up the
spine.

11. Karnapidasana
Initial position: halasana.

When the muscles of the back and legs become relaxed

enough in halasana, gradually bend your legs, lowering the
knees, and waiting for further relaxation of the muscles of
the back and legs, until the hips are pressed against the
torso. Then take the feet into your hands and, simultaneously pressing the shoulders and
shoulder blades against the floor, and thus reducing the pressure on the thoracocervical region
of the spine, continue to lower the knees by means of relaxing the muscles of the back, the
buttock muscles and hips. In the final position, the knees are touching the floor from the right
and left sides of the head; watch for any harsh sensations in the nape area and on the border
of the neck and the thoracic spine. The desire to reach the final position should not
overwhelm the comfort of your sensations. The thoracocervical region of the spine often
becomes the area of the vertebrae dislocation; therefore, common sense requires extreme
carefulness in performing this asana, as well as attention to one’s sensations. The area of
contact of the back with the floor should be maximal, i.e. the shoulders, the upper part of
shoulder blades and he nape should be placed on the floor, equally distributing the body
weight between them. Stay in this asana for several breathing cycles, and then return to the
starting position (halasana); then press the palms of straight arms against the floor, and lower
the torso, the pelvis and the legs.

Effect: this asana reduces the muscle tension along the spine, as well as the mental tension
and fatigue; it affects the vessels of the neck and head, improving blood circulation in this
area.

12. Paschimottanasana
Initial position: sitting down with the straight back and legs. The
toes are facing up, push the heels of straight legs slightly forward.

Inhale and stretch the palms, the shoulders and the torso upwards;
on an exhalation lean the torso, gradually rotating the pelvis
forward. Take the feet into your hands, lower the torso onto the hips, slightly stretching the
spine with the crown of the head facing forward; pull up the kneecaps, tense the crotch
muscles and the lower part of the abdomen. Relax the back muscles, as well as the lower
surfaces of the legs, leaving a slightly felt tension of the spine forward, from the lower back
to the nape. Stretch the elbows and the shoulders with shoulder blades forwards and down,
simultaneously relaxing the resulting muscle tension in this area so that over time the
forearms end up on the floor. Gradually let go of the tension of the spine, holding this
position by means of the minimal tonus of the muscles of the pelvis, the abdomen and the
hips. Then relax the whole body if, while doing so, the stomach stays pressed against the hips
and the knees are not bent. The breathing is even and relaxed. Stay in this asana for as long as
the even and comfortable condition of the body and mind allows it (by feel). Return to the
starting position.

Effect: the whole surface of the back along the

spine and the lower surfaces of the legs are
stretched; the pelvis joints are opened.

Asana serie #7
1. Adho Mukha Krya
Initial position: standing on the forearms and knees, the
distance between the forearms is approximately the
shoulder length, and they are parallel to each other. The
feet and knees are the pelvis length apart; the palms are
tightly pressed against the floor.

Straighten the legs at the knees, pulling up the knee-caps

and toes. Pushing away from the floor, stretch the spine backwards and up so that the
shoulders and the torso are trying to be on the same line. The heels of straight legs are
striving to reach the floor. The top of the head is hanging down; the gaze is directed towards
the pelvis. Stay in this position for several breaths; then return to the initial position.

Perform adho mukha svanasana. While leaving the

pelvis closed, stretch the left leg backwards and up,
gradually extending the shoulders, the torso and the
straight leg into one line. Try to leave the foot of the
pivot leg in the steady position on the floor. Stay in this
asana for several breaths. Lower the leg. Switch sides
and repeat.

Effect: this asana contributes to the opening of the

shoulders and the rib cage; the muscles of the hips and
abdomen, as well as the ankle joints and the lumbosacral region of the spine are worked out.

2. Bhekasana
Initial position: lying on your stomach.

Bring the straight arms backward, bend the legs at the

knees. Take the feet into your hands and pull the heels
towards the pelvis. If the hip muscles are relaxed enough
and you can pull your heels towards the pelvis without
much effort of your hands, turn the palms of the hands so that the finger tips are facing
forward. As a result, the elbows move upward, and the palms are pushing the feet in the
direction of the floor. Lift the head and shoulders; retain this position while keeping the slight
bend along the spine. Watch the sensations in the body closely, trying to avoid any pain in the
knees and back. Stay in this asana for several breath cycles; then lower the head and
shoulders, carefully straighten your legs, and relax.

Effect: the ankle and hip muscles are relaxed; the muscles along the spine are working
actively; the shoulders and the thoracocervical spine open up.

3. Bakasana
Initial position: standing up; feet are the pelvis width apart.

Bend the legs at the knees; place the palms of your hands on the
floor, tightly pressing them against it. The center of gravity is
transferred forward so that the shoulders end up under the palms.
While transferring some of the body weight onto the bent arms, lift
the pelvis and place the knees of the bent legs on the shoulders,
closer to the armpits. Try to keep your hips almost parallel to each
other. Stay in this position for some time, while supporting the body
weight with your palms and toes. Gradually, if you are confident in the strength of your arm
muscles, lift the toes off the floor, while also involving the muscles of the abdominal wall and
pelvis, and pulling up the hips towards the torso. If the asana can be held quite steadily in this
position, lift the pelvis and try to slightly straighten the arms so that the body weight does not
shift forward too much. The gaze is fixed in front of you, the head is not lowered, and the
tailbone and lower back are stretched backwards and up. Gradually even out your breathing.
Stay in this asana for several even breaths. Return to the initial position.

Effect: the asana improves blood circulation in the pelvic and abdominal regions; strengthens
the arms; improves the sense of balance.

4. Astavakrasana
Initial position: sitting down with straight legs.

Pull up your knees towards the torso, bring the left

shoulder under the thigh of the left leg so that the ham
area of it can be placed on the shoulder. The palms are
placed along one line and pressed against the floor; at the
same time, the right palm is positioned alongside the right hip. Place the right ankle over the
left foot. While slightly bending the arms at the elbows and slightly bending the torso,
transfer the centre of gravity forwards. Transferring the body weight onto the hands, lift the
pelvis off the floor. The inner surface of the left thigh is pressed against the shoulder.
Straightening the legs at the knees, push the heels to left of the pelvis while balancing on your
hands and maintaining the balance. The sight should be directed forwards and fixed on one
point, the eyes are relaxed, and the breathing is even. Then bend your legs, lower your pelvis,
and repeat the same in the other direction. In the intervals between the approaches and after
performing the asana, you may rest in savasana or sasankasana.
Effect: the arm muscles are strengthened; the mental and the overall balance is formed; the
internal organs are toned up.

5. Mayurasana
Initial position: padmasana.

While transferring the body weight forward, stand on your

knees, and place the palms on the floor, turning the fingers
towards the knees. The little fingers are touching each
other. While leaning forwards, bend the arms at the elbows and bring the forearms together.
Propping the elbows on the stomach, and the rib cage – on the arms from the elbows to the
shoulders, carefully lift the knees off the floor, balancing on the hands. The attention is fixed
on any point directly in front of you. Gradually, while mastering the balance, try to move the
crossed in the lotus position legs and the torso into the horizontal state. Watch closely that the
performance of the asana does not provoke excessive tension in the body. Hold your breath
during the balancing. Stay in this position for a few seconds. Lower the knees. Return to the
initial position.

Effect: the organs of the abdominal region are massaged; the wrists and forearms are
strengthened; the asana contributes to the development of the attention stability.

6. Adho Mukha Padmasana

Initial position: padmasana.

Leaving the legs crossed over and supporting yourself

with the palms, move onto the stomach over the knees.
As a result, the hips and the pelvis end up lying on the floor. Extend forward the folded
together palms and relax. Stay in this asana for some time. Return to the initial position.
Perform the reverse variation, switching the position of the legs.

Effect: the asana opens up the hips and the hip joints, as well as the lumbosacral region of the
spine.

7. Sirsasana
Initial position: standing on the knees and palms.

Lower the ankles and forearms onto the floor. Lace the fingers into the lock and set
the forearms on the floor to form an angle between them of approximately 60
degrees.

Place the crown of your head at the vertex of that angle; the clasped fingers end up
on the nape. Lift the pelvis and transfer some of the body weight onto the hands,
feeling the lesser part of it on the crown. Bring the feet closer to the head, trying to
move the torso into the vertical position. At the beginning, you may perform the
variation with the slightly bent legs, gradually trying to strengthen them at the
knees. Then try to slightly lift the feet off the floor, balancing and attempting to reach
stability in the asana. When some stability is achieved, try to perform the stand with the bent
legs, and then – with straight legs, moving the legs and the torso into one line. Try to support
most of the body weight by the elbows and forearms, while stretching the whole body
upwards. Breathe evenly and try to distribute the tension evenly along the whole body. Stay
in this asana for several breath cycles; carefully lower the toes and then the knees onto to
floor, and relax.

Effect: the muscles of the legs and the torso are stretched actively; the muscles of the
abdominal wall and the pelvis are working; the slouching in the cervical and thoracic regions
of the spine is eliminated; the hip joints are opened up.

8. Halasana
Initial position: lying on the back with the arms alongside
the body.

Pushing away from the floor with the hands, lift the straight
legs to the vertical position. Continue to push with the hands
and lift the pelvis off the floor, moving the straight legs into
the horizontal position. Place the palms on the lower back.
Relax the shoulders and shoulder blades. Be careful to avoid the sharp bend in the
thoracocervical region of the spine; most of the body weight should be supported by the
shoulders. Gradually relaxing the hips and the back, let the toes come down behind the head.
This is the final position; stay in it while relaxing the face and breathing. Choose that
variation of the performance, in which the breathing and the nape are not supressed; in other
words, do not rush to lower the legs until the leg and back muscles are relaxed. Stay in the
final position for several breaths. Return the torso and the pelvis to the initial position; then
lower the legs and relax.

Effect: the muscles along the spine and legs are stretched; the area of the thyroid gland is
massaged.

9. Matsyasana
Initial position: padmasana.

Leaning the torso backwards and resting on the elbows and

forearms, lower your head, touching the floor with the
crown. Bending in the back and distributing the body
weight between the crown, elbows, hips and the pelvis, take the big toes with the thumbs and
the index fingers. Evenly distribute the feeling of tension along the spine, opening up the
shoulders and the rib cage. Relax the throat and face. Breathe evenly. Stay in the asana for
several cycles of even breathing. Lower the shoulders and shoulder blades while lowering the
torso. Relax, paying attention to the sensations. Return to the initial position.

Effect: the shoulders and the rib cage are opened up; the area of the thyroid gland is
stimulated. This asana is a good compensation for halasana and sarvangasana.
10. Ardha Chakrasana B
Initial position: ardha chakrasana – resting on the feet, palms and
the crown of the head.

Then, while straightening the arms and legs, bend in the spine.
Create the stretching motion of the spinal column, along the arch
from the tailbone to the crown of the head. Continue to hold the
toes parallel to each other. Relax the neck. Stay in this asana for
several breath cycles. On an exhalation lower the torso, leaving
the arms and legs in the bent position, and, after a couple of seconds, straighten the arms and
legs, extending them along the torso and relaxing.

Effect: the spine actively bends in and stretches; the shoulders open up; the whole body is
toned.

11. Kurmasana
Initial position: ardha kurmasana (series 1)

Gradually, while moving the palms to the sides,

bring the shoulders and shoulder blades under the
knees. The torso and the nape with the crown continue to stretch forwards and down. Push
the heels forward, bringing them a little to the sides, and turning the toes upwards. The
distance between the heels is about 50-70 cm. While keeping the legs slightly bent at the
knees, relax the muscles of the back and the lower leg surfaces, as well as the gluteus
muscles, pushing the torso and pelvis forwards and down, but holding the spine in a slightly
stretched forward, correlating the straightening of the legs with your own feelings, and trying
to avoid the increasing discomfort in the body. In the final position the shoulders should be
pressed against the floor, the pelvis and the lower back should be reversed forward in the hip
joints, the stomach and the rib cage are also pressed against the floor, the muscles of the back
and the lower surfaces of the legs are relaxed.

Effect: the muscles of the legs and the torso are actively stretched; the muscles of the
abdominal wall and the pelvis are working; the slouching in the cervical and the thoracic
regions of the spine is eliminated; the pelvis joints are opened up.

12. Padmasana
Initial position: sitting down with straight back and legs.

Move your straight legs to the sides, to approximately a 45-degree

angle. While trying not to slouch, bend the straight back and pelvis
slightly forward, reversing it in the pelvis joints against the straight
legs. Bend the left leg at the knee at an approximately a 90-degree
angle and relax the hips so that the knee of the bent leg ends up
lowered in a relaxed state onto the floor. In other words, the important
point of learning the padmasana is that the reversed position of the
hips is achieved by means of relaxing the muscles around the hip joints. You should avoid
any painful feelings in the knee, and especially avoid trying to lower the knee onto the floor
while pushing it down with your hands – it may lead to injuries. The pelvis is kept on the
floor. Thus, at the beginning of mastering the asana, you may take turns at bending the legs at
the knees to a straight angle and relaxing the hips till bringing them down to the floor, while
keeping the back and the pelvis in the vertical position. Once the previous variation has been
mastered, pull (without lifting it off the floor) the left foot towards the crotch until the leg is
bent at the knee, and then, while continuing to relax the hip, lift the heel, pull it up towards
the navel, beforehand moving the hip to a maximum left and turning it outwards. Then lower
the foot with the sole facing up into the bend, formed by the hip of the straight leg and the
pelvis. The toe of the bent leg is placed slightly outside the hip area. Make sure the sensations
in the knees and ankle joints are comfortable. While pushing the pelvis forward and
straightening the back, allow the knee to come down to the floor in a relaxed way. If
experiencing discomfort, stick to that variant of performing the asana, in which the pain is
felt to a minimum. Stay in padmasana for several breaths, relaxing the hips, shoulders, face
and breathing; then perform the symmetrical variation of the same set.

Effect: this is not a meditative asana; by means of crossing the legs over it contributes to the
concentration of prana in kanda, as well as in the upper part of the body.