Shifting all your weight to one leg, bend the other leg at the knee bringing the ankle and placing it on the opposite thigh.

If this is difficult, try to place the sole of the foot against the thigh.

The hands may be placed palms together in front of your heart or over your head.

Nauli is not a beginner’s exercise; actually it is a cleansing exercise for the digestive system. It is presented here, however, because it is, in a sense, a development of the abdominal lift. Continue reading “Y-51 Nauli”

Stand with the legs about the width of your shoulders, and the arms spread horizontal to the ground, palms facing down. Continue reading “Y-01 Swing”

Sitting with both legs bent at the knee in front of your and with the feet drawn in toward the pelvis, put your soles together. Remain in this position feeling where the greatest tension of your legs is and try to relax your legs part by part, i.e., ankle, calf, knee, thigh, hip, etc. Continue reading “Y-17 Sitting On The Ankles”

This pose is named after the Dancing Lord Shiva whose dance is the creation and destruction of physical form.

With one hand holding one leg behind your back, stretch the other upward, gazing at your ginger tips.

In addition to balance, this exercise gives a good stretch to the muscles of leg and back.

This is simply an extension of the half-bridge. From the half-bridge bring your hands over your head and place them palms down next to your ears with your fingers pointing toward your shoulders. Now push up and place the top of your head on the floor. Continue reading “Y-52 Full Bridge”

SUN SALUTATION BREATHING is a series of exercises in which we use the movements of the arms to open up the chest cavity. We stand with the body as straight and relaxed as possible. Our palms are placed together in front of our chest. Then as we inhale, we interlock the fingers and turn the palms away from the body as if to push something away. The inhalation takes place slowly until the full extension of the arms, which remained joined at the fingers. Continue reading “Y-02 Sun Salutation”

Sit on your knees in the Japanese style. Let your head fall back and reach your arms behind you, resting your hands on your ankles or on the floor. Continue reading “Y-18 Camel – Better with the guidance of a teacher”

This looks to be a simple position and it is; but it is very effective and useful as a way to relax and regenerate the body quickly. Whenever you are tired or upset and don’t have the time or ability to exercise or meditate, assume this position for 5 to 15 minutes and you will be totally refreshed. Continue reading “Y-37 Prayer Position”

This posture will require some strength in the arms as well as balance. Continue reading “Y-53 Peacock Pose”