SIRSASANA

Headstand: An asana in which you balance on your elbows, arms, and head.
Known as the “King of the Asanas” because of its remarkable benefits, the Headstand is the first of
the 12 asanas and is excellent for improving concentration, increasing memory, and transforming
libido into powerful life force. In addition, people who practice Sirsasana on a regular basis tend to
have slower rates of respiration and heart rate. To the surprise of many first-time students, this pose
does not require any special strength or flexibility; all it takes is practice and going step-by-step.
Even so, you may wish to begin by undertaking the Dolphin, progressing to the full Headstand over
time.
Objective: To relax and invigorate your entire body.
Contraindications
It is best not to practice Headstand if you:
• Have high or low blood pressure.
• Suffer from glaucoma or have had recent eye surgery.
• Have had a recent neck injury.
• Are menstruating.
Step 1 – Define the Space
Lean forwards, clasping each hand around the opposite elbow and place your arms about 8 inches
away from your knees on the floor in front of you. Keep the buttocks on the heels.
Step 2 – Form a Triangle Base
Keeping your elbows where they are, move your hands forward and interlock your fingers. This
creates a firm triangular base with your hands and elbows, with equal weight on all three points of
the triangle. Mentally affirm “my arms are my legs”.
Step 3 – Head to Floor
Bend over and place the topmost part of your head on the floor, firmly pressing the tripod of elbows
and hands against the mat and with your hands firmly supporting the back of your head. Do not
move the elbows. Keep the neck straight.
Step 4 – Straighten Knees & Lift the Hips
Without moving the head or elbows, straighten the knees and lift the hips. The weight is kept on the
elbows. Make sure that the elbows are stationary.
Step 5 – Walk the Feet Forward
Walk the feet forward, trying to keep the knees straight. As the feet come closer to the head, feel the
back straightening. Keep walking until the hips are directly over the head. Keep pressing the weight
on the supporting tripod you have made with your arms.
Step 6 – Knees to Chest
Carefully lift the feet off the ground, bending the knees to the chest. This requires using the
abdominal and lumbar muscles. Bring the feet up to the buttocks and try to hold this position.
Straighten the back. Do not try to ‘jump’ or ‘kick up’ and do not try to straighten your legs as you
could easily lose balance doing this and fall straight on your back. Instead, slowly tilt your pelvis
backwards until you find the point of balance in your lower back. In this position, the weight of your
bent legs is balanced by the weight of your hips and buttocks. Keep as much support as possible on
your forearms and hands. Breathe rhythmically and hold this half headstand for up to one minute.
Step 7 – Straighten the Hips
Keeping the knees bent and together, slowly straighten the hips until the bent knees are pointing
towards the ceiling. Feel as though the hips are a hinge that is slowly opening. Do not be in a hurry.
Keep the concentration on the elbows and make sure they do not lift off the ground. Also focus on
the balance in your lower back, so that your body neither topples forwards nor backwards.
Step 8 – Straighten the Knees
Slowly straighten the knees, bringing the feet up. Remember to keep the weight on the elbows and
breathe deeply. Start with 5 seconds, gradually increasing the time to fifteen minutes. Optimum time
is five to ten minutes on a daily basis. While in the headstand make the breath smooth and
rhythmical. The weight remains on the elbows.
Coming Down

TRIKONASANA
The Triangle: A lateral bend resembling a triangle.
Since this asana gives the appearance of a triangle, it bears the name Trikonasana. The Triangle is a
unique asana. It provides very good lateral movement to the spine and stretches and strengthens
several muscles on the side of the body at the same time. It also helps with balance. It augments the
movement of the Half Spinal Twist and is the last of the twelve basic asanas in the cycle. With the
completion of this pose, we have now stretched the spine in every direction: front-to-back, side-to-
side, and twisting to both sides.
Objective: A lateral stretch for the spine on both sides.
Initial Pose
Stand up straight, and place your feet slightly more than shoulder width apart.
To the Side
The Triangle is a lateral stretch for your trunk muscles and spine, and makes your hips, legs, and
shoulders more flexible. Stretch your right arm up, then bend to your left, sliding your left hand
down your thigh. Do not twist your body. Hold for 30 seconds, working up to two minutes with
practice. Inhale as you straighten up again. Repeat the pose on the other side.
Body Line
Your body forms a straight line, parallel to the floor, from your waist to your fingertips.
For Further Reading

BHUJANGASANA

Cobra: Coiling your upper body up and back.

Bhujangasana, or the Cobra, is practiced as the first in the series of backward-bending exercises.
When this asana is fully done, it gives the appearance of a hooded cobra. “Bhujang” means cobra in
Sanskrit. We practice the asana in stages, visualizing the smooth, supple movement of a snake as we
stretch the spine up and backward, vertebra by vertebra. Major benefits of this asana is that it works,
massages, and tones the back muscles, particularly in the lumbar region. The arching of the spine
also increases flexibility, rejuvenates spinal nerves, and provides a rich blood supply.
Objective: Provide the spine a powerful backward stretch.
Step 1 – Face Down
Lie on your front. When you are fully relaxed, begin to come into the Cobra. Still lying on your front,
place your hands flat on the floor so that they are directly underneath your shoulders. Next lift your
head up a little and bend your neck, then lower your forehead to the ground.
Step 2 – Roll Up
Inhale, slowly rolling up and back. First bring your forehead up so that your nose rests on the floor,
then continue rolling up and back. Move slowly, so that you feel each vertebra arching back.
Step 3 – Hold
Hold the pose for 10 to 60 seconds. Slowly roll down, keeping your head back until last. As you do
the Cobra, make sure you are not overextending the lower back. No pain should be felt in the lower
back. You may want to repeat it two more times.
The Advanced Cobra – Variations
Once you are proficient in the above steps, you can attempt some variations.
• In the Cobra, turn your head to look over your right shoulder, trying to see your left heel. Hold for
about 10 seconds, then return your head to the center and repeat while looking over the other
shoulder.
• From the starting position, lift your hands off the ground and roll your body up using only your
back muscles.
• Always return to a resting position on your abdomen after these poses.
• With practice you may be able to attempt the “King Cobra” variation in which your feet touch
your head.
For Further Reading
• The Complete Illustrated Book of Yoga
• Sivananda Companion Book of Yoga
DHANURASANA

Bow: Balancing on your abdomen, in the shape of a bow.

The Bow works all parts of your back simultaneously, increasing suppleness in the spine and hips. In
this asana, our head, chest, and legs are lifted, while our body rests on our abdomen. The pose is so
named because as we hold it, our body is bent back like a bow and our arms are held straight and
taut like a bowstring. Dhanurasana combines and enhances the benefits of both the Cobra and the
Locust. The whole body rests on the abdomen, giving a good massage to the abdominal region,
especially the digestive organs. Swing, rock, and rejoice. Mentally repeat Oṃ, Oṃ, Oṃ.
Objective: Give a full backward bend to the entire spine.
Step 1 – Catch Hold
To begin, lie on your front with your forehead on the ground. Now bend your knees and catch hold of
your ankles. Make sure that you do grasp your ankles rather than the top of your feet or your toes.
Keep your feet relaxed.
Step 2 – Lift Up
Inhale, raising your head, chest, and legs. Straighten your knees. Hold for 10 seconds, aiming to
increase to 30. Breathe as you hold the pose. Exhale, and lower your body. Repeat 3 times.
Rocking Bow
For this variation, come into the Bow, arching as high as you can. Keep your head back and gently
rock, using your breath to propel your body. Exhale as you rock forward, and inhale as you rock
back. Do not forget to relax in the Corpse Pose on your front after you have completed this
movement. Grip: Hold your ankles firmly as you rock.
For Further Reading
SARVANGASANA

Shoulderstand: An inverted pose, with your body resting on your shoulders.

Sarvangasana, the Sanskrit name for the Shoulderstand, comes from the word “sarvanga”, meaning
all parts. This asana strengthens the entire body; it gives many of the benefits of the Headstand, but
here the circulation is directed to the thyroid gland instead of the head. The thyroid is an important
gland of the endocrine system and this exercise gives it a rich supply of blood, improving and
balancing the metabolism of literally every cell in the body. Other benefits of this posture includes
stimulating cheerfulness, promoting clear thinking, and helping to cure depression.
Objective: To stretch your cervical and thoracic regions.
Contraindications
It is best not to practice Shoulderstand if you:
• Have neck problems.
• Have high blood pressure, do not hold the pose for more than 30 seconds.
• Are menstruating, consider holding this posture for 15-30 seconds or skip it altogether.
Step 1 – Legs Up
Before beginning the Shoulderstand, make sure that there is enough room behind you. You must be
able to stretch your arms out behind your head and have at least a foot between your fingertips and
any obstructions. Lie flat on your back, with your feet together. Inhale while bringing your legs up to
a right angle.
Step 2 – Body Up
Tuck your hands under your buttocks, with your fingers pointing toward your spine. Then, as you
exhale, gently raise your body by letting your hands walk down your back and push you into
position.
Step 3 – In Balance
Continue to move your hands up your back until you rest on your shoulders. Breathe normally, and
keep your legs straight. Hold for 30 seconds; as the pose becomes easier, increase the time to 3
minutes. To come down, drop your feet halfway to the floor behind your head. Put your hands on the
floor. Unroll your body vertebra by vertebra to the floor. Hand position: Put your hands on the small
of your back, with your fingers toward your spine.
Variation
Inhale with your hands on your back. Exhale and bring one foot to the floor behind your head.
Inhale. Raise your leg. Swap sides.