Lek YOGA

LEK
YOGA
 ABOUT US:

Making health easy, one day at

a time.

LEK
YOGA

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TABLE OF CONTENTS
FOUNDATION

LEK
FORMAT
22 Understanding The Formats

PROTOCOL
27
29
32
34
YOGA
Class Management
Opening / Closing Rituals
New Members Management
Injuries Management
37 Handling Injuries
47 Centering

SURYA NAMASKARA
58 Sivananda Surya Namaskara
65 Ashtanga A Surya Namaskara
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71 Ashtanga B Surya Namaskara
81 Chandra Namaskara

88 Surya Namaskara Variation

SPINAL MOVEMENTS
90 Kati Chakrasana
91 Marjari

LEK
92 Shashankasana - Ashtanga
Namaskara - Bhujangasana
93 Vyaghrasana
94 Yogic Squat
95 Pada Hastasana - Ashwa

YOGA
Sanchalasana
96 Adho Mukha Svanasana -
Urdhva Mukha Svanasana
97 Knee - Chest
98 Adho Mukha - Ashwa
Sanchalanasana
99 Ardha Chakrasana
100 Chakki Chalanasana
101 Nauka Sanchalanasana
102 Shashankasana - Bhujangasana
103 Gatyatmak Paschimottanasana
104 Janu Naman
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105 Gatyatmak Meru Vakrasana
106 Meru Prishtasana

STANDING ASANAS
108 Padhanghustasana /
Padahastasana
110 Ardha Baddha Padmottanasana
112 Kawa Chalasana

LEK
114 Vayu Nishkasana
116 Utkatasana
118 Parsvottanasana
121 Ardha Kati Chakrasana

YOGA
123 Parivrtta Parsvakonasana
125 Baddha Parsvakonasana
127 Parsvakonasana
129 Uttanasana B
131 Parivrtta Trikonasana
134 Sirasa Padangusthasana
136 Virabhadrasana
138 Trikonasana
140 Viparita Virabhadrasana
142 Virabhadrasana 2
144 Tada Kapotasana
146 Kaliasana
TABLE OF CONTENTS
148 Prasarita Padottanasana A, B,
C, D
151 Eka Pada Adho Mukha
Svanasana
153 Eka Pada Malasana
155 Hanumanasana
157 Malasana
159 Uttana Pristhasana

LEK
161 Parighasana
164 Ardha Mandala
166 Skandasana
168 Pasasana

YOGA
BALANCING ASANAS
171 Ardha Chandra Chapasana
173 Ardha Chandrasana
175 Parivrtta Uttita Hasta
Padangusthasana
177 Swarga Dhivjasana
179 Utthita Hasta Padangusthasana
A, B, D
181 Virabhadrasana 3
183 Garudasana
185 Natrajasana
187 Vrikshasana
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189 Urdhva Prasarita Eka Padasana

ARM BALANCE /
CORE
192 Koundinyasana 2
194 Chamathkarasana
196 Tolasana

LEK
198 Bala Kakasana
200 Kakasana / Bakasana
202 Chaturanga Dandasana
204 Vasisthasana

YOGA
206 Brahmacharyasana
208 Ardha Pincha Mayurasana
210 Navasana
212 Merudandasana
214 Urdhva Galavasana
216 Anantasana

BACK BEND
219 Anjaneyasana
221 Eka Pada Rajakapotasana
223 Dhanurasana
225 Eka Pada Ashtanga Namaskara
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227 Urdhva Mukha Svanasana
229 Tiryak Bhujangasana
231 Bhujangasana
233 Sarpasana
235 Shalabasana
237 Ushtrasana
239 Supta Veerasana

LEK
FORWARD BEND

242 Janu Sirsasana

244 Krounchasana

YOGA
246 Marichyasana A, B, C, D
249 Parivrtta Janu Sirsasana
252 Baddha Konasana
254 Paschimottanasana

256 Gomukhasana
258 Upavistha Konasana

260 Purvottanasana
262 Triang Mukha Eka Pada
Paschimma
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SEATED TWIST

265 Ardha Matsyendrasana

267 Bharadvajasana
269 Vakrasana

INVERSION
272
274
276
LEK
Supta Dandasana
Ardha Shirshasana
Chakrasana

YOGA
278 Halasana
280 Karnapidasana
282 Matsyasana
284 Sarvangasana
286 Setu Bandhasana
288 Tripod

COOLING DOWN
291 Ananda Balasana
293 Pawan Muktasana
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295 Sucirandhrasana
296 Supta Padangusthasana
297 Shashankasana
299 Jathara Parivartanasana

PRANAYAMA

LEK
303 Natural Breathing
303 Abdominal Breathing
304 Thoracic Breathing

YOGA
304 Clavicular Breathing
305 Yogic Breathing
306 Kapalbhati
308 Wood Chopping
310 Nadi Shodhana
312 Bhramari
314 Sheetali / Shetakari
316 Simhagarjasana
318 Trataka
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MEDITATION
321 Mindfulness
321 Focused Meditation
322 Mantra Meditation
322 Movement Meditation

LEK
323 Meditation Scripts

YOGA NIDRA

328 Preparation

YOGA
328 Relaxation
329 Resolve
329 Rotation Of Consciousness
332 Awarness Of Sensation
334 Visualization
335 Resolve
336 Finish
TABLE OF CONTENTS
PRAYERS / CHANTS

338 Yoga

LEK
YOGA
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YOGA

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FOUNDATION
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YOGA
YOGA

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FORMAT
FORMAT
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 FORMAT

Understanding the Formats

5.1. Understanding the formats

Intro Talk to be given at the start of the class

5.1. Hatha Yoga

In Today’s Hatha Session:

This class aims at including all the 6 movements of the spine and an inversion
towards the end as per the classical hatha yoga approach

LEK
It is a holistic practise with a lot of focus on breath and alignment
Hatha Yoga Sequence:

Opening Rituals
Centering
Spinal Movements - Warm Up [ Dynamic ]

YOGA
Surya Namaskara - Sivananda
-First round (alignments)
- Second round (breath cue)
- Third round (Sanskrit name)
-Last round (variations)
Standing Asanas
Standing Balancing
Arm Balances
Back Bending Asanas
Forward Bending Asanas
Seated Twists
Inversion
Cooling Down
Savasana
Closing Rituals

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 FORMAT

Understanding the Formats

Intro Talk to be given at the start of the class

5.2. Relax Yoga

In Today’s Relax Session:

This class uses simple postures which help open the chest and hips which are the
areas which hold our body's stress. (which are held for a long time),
Pranayama and yoga nidra to help our body and mind get into a zone of maximum
relaxation.

LEK
Relax yoga, has an immediate effect on your heart rate, blood pressure and brain
activity.

Relax Yoga Sequence:

Opening Rituals

YOGA
Centering
Kriya - Heated Pranayama Practice (Kapalbhati or Wood Chop Breathing)
Surya Namaskara - Sivananda
Chandra Namaskara- (Evening Practice)
Asanas With Props (2 or 3 asanas with blocks and straps)
Short Savasana
Pranayama
- Balancing Pranayama - Nadi Shodhana / Single Nostril Breathing
-Tranquilizing Pranayama - AUM Chanting / Brahmari
-Cooling Pranayama - Sheetali /Sheetkari
Guided or Active Meditation -
-Tense and Release,
- Final RelaxationClosing Rituals

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Understanding the Formats

Intro Talk to be given at the start of the class

5.3. Yoga

In Today’
The classes consists of a strong vinyasa practise where postures are performed one
after the other in a smooth continuous motion.
The practice focuses on building stamina, flexibility and aids in weight loss.
Students should take a break when tired and do as much as they can.

LEK
Yoga Sequence:

Opening Rituals
Centering
Spinal Movements (dynamic)
Surya Namaskar - Ashtanga A, B
Sequence 1 (dynamic movements)

YOGA
Sequence 2
- Standing Asanas
- Standing Balancing
. - Arm Balances
-Back Bending Asanas
Sequence 3
- Forward Bending Asanas
- Seated Twist
- Inversion
- Cooling Down
Sequence 4 [ optional only ]
Savasana
Closing Rituals
In Yoga, the asanas will be combined in a vinyasa style (chaturanga - urdhva
mukha - adho mukha)

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Understanding the Formats

Intro Talk to be given at the start of the class

5.4. CORE FLOW YOGA

In Today’s Core Flow Yoga Session:
The area of the body, which is commonly referred to as the core, is the midsection
and it involves all the muscles in that area, the front, back and sides.
These muscles work as stabilizers for the entire body.
This class focuses on asanas which help build strength and stability in our Core

LEK
Core Flow Yoga Sequence:

Opening Rituals
Centering
Spinal Movements - Warm Up [ Dynamic ]
Surya Namaskara - Ashtanga A, B [We hold Chaturanga for 10 breaths in last

YOGA
round]
Standing Asanas
Standing Balancing
Plank Variation
Arm Balances
Back Bending Asanas
Navasana Variation
Forward Bending Asanas
Seated Twists
Inversion
Cooling Down
Savasana
Closing Rituals

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PROTOCOL
PROTOCOL
Protocol

Opening / Closing Rituals

6.2. Opening rituals
Smile + greet members before the class + Introduce yourself clearly - Make them
feel welcome

LEK
Work on relaxing the body and mind in the centering practice

Please start the class with 3 OM Chants

Allow late comers in post the centering

YOGA
Introduce yourself

6.3. Instructions for beginners:

Take breaks, sip water if required

Be gentle with your practice, do not force yourself

I will be around to help you

6.4. Instructions for Members with Injuries:

Approval of Doctor is necessary
Address them according to the common injuries mentioned in the Manual

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6.5. Points to remember:

Always encourage practitioners to breathe through the nostril unless
specific instructions are given to the contrary.

Also tell them to coordinate their breath with the asana practice.

Always include a counter pose, remember that whatever is practiced on one

side should be practiced on the other side.

6.6. Closing rituals

Ensure the closing rituals are followed in every class.

LEK
We shall end with a short chant -Loka samastha sukhino bhavantu followed
by OM, Shanti-Shanti-Shantihi. Gratitude to Mother Earth.

Rubbing the palms to generate heat and gently cupping the eyes. Thank you
for practicing with me.

YOGA
Have a Wonderful day!

6.7.-Post class
Thank you all for coming and a special mention to our beginners who are
trying this class out for the first time

All of you were wonderful, I hope to see you all in class again

Beginners do stay back for just 2 mins so I can talk to you separately-

As everyone leaves speak to beginners in a small group and say the below

1. Hope you all enjoyed class today, It may have been confusing and difficult in
parts. Just keep coming back to class and I promise it will get easier and you
will start to feel the benefits. If you feel sore tomorrow, don’t worry, that is
perfectly normal, it will get better as you practise regularly.

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INJURIES MANAGEMENT
8.1. Common injuries and advice:
8.1.1. Back Injuries
Keep knees slightly bent while bending forward and back.

Avoid deep backbends or forward bends. Maintain the spine neutral.

Keep the pace slow and controlled while performing any twisting
movements

LEK
8.1.2. Knee Injuries
Knee and ankle always maintained in one line

Use another mat for cushionings

YOGA
8.1.3. Shoulder and Neck Injuries
Keep the shoulders pulled back and away from the ears

Be careful in overhead movements

Keep the neck neutral and avoid sudden twists or jerks.

8.1.4. Tears (Muscle/ligament) Injuries

Do not push yourself.

Go [Link] free to take breaks in between.

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8.1.5. Blood pressure

Be gentle with your practice

Keep the eyes open throughout the asana practice

No kapalbhatti

8.1.6. Vertigo
Do not drop your head forward or back suddenly

LEK
Eyes open

No Inversions
8.1.7. Asthma

YOGA
Check with them if they are carrying inhaler for emergency.

Ask them to understand their body, move at a slow pace and stop
accordingly when needed.

Advice more rest.

8.1.8. Migraine

Confirm with the members if they have had anything to eat half and hour
before working out

As an intense practice may cause blood insulin levels to go down, triggering

migraines.

Ask members to keep the intensity low throughout the practice

Eyes remain open entire practice

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8.1.9.
Please do a quick research on the below conditions to better prepare yourself
in class:

DNSSinusTennis Elbow, PCOS, Diabetes, Shoulder Pain, Ankle Twist, Wrist

Injury, Fatigue, Nose Bleeding, Neck Pain, Depression, Anxiety, Cervical
Spondylitis, Sciatica, Fever, Common Cold, Ligament Tear, Osteoarthritis ,
Arthritis, Lupus, Hamstring Pull, Disc Bulge, Fractures, Recent Delivery

LEK
YOGA

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CENTERING
[Link] is Centering
Centering is the preparation for the Body, Breath, and Mind. It's a dedicated
time for you to completely connect to breathing, body awareness and the
mind, and set an intention for the practice, making the yoga session more
focused.

11.2. Benefits
Helps to focus the mind on the practice. Allows to go inward in yoga practice,

LEK
transforming a simple asana practice into something more mindful / deeper
practice.

11.3. Medallions Introduction

Please use the medallions provided. It will help us understand your preferences.

YOGA
Place it blue or pink side up in the right corner of your mat. Blue means you are
okay with physical posture corrections. Pink means you are only okay with
verbal posture corrections.
People who place the medallion with the pink side up should get verbal
corrections. Do not ignore them for those who have placed the medallion
with the blue side up

If they are doing the postures correctly, please call it out to them and
verbally encourage them

Where posture correction is required, do small corrections so that you are

able to cover most of the people in the class (and not focus on just 1-2
members)

Areas where touch is allowed - Hands, shoulders, neck and head, upper
back, middleback, legs below the knees (no thighs)

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Areas where touch is not allowed - Lower back, glutes, thighs, chest,
abdomen.

No correcting by poking a person or using your feet

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YOGA

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[Link] for Centering

Welcome to the class, Sit in any comfortable posture

Choose any Mudra of your choice (Chin Mudra or Jnana Mudra)

Take couple of deep breaths in and out, putting some conscious effort

Become aware of the sounds, music around you (Pause).

LEK
Become aware of your body (sitting position, sit straight, spine lengthened)
(Pause)

Become aware of the natural breath (the pace of the breath)

YOGA
Take slow and deep breaths (Pause)

Become aware of the State of the Mind (the quality of thoughts) (Pause)

Spend more time on thoughts in Relax Yoga class

Make a note of all these and stick to breath throughout the practice.

- OM CHANTING
Let us begin the practice with 3 OM chants (short and soft, altogether)

- WELCOME to the class

Namaste / Good Morning / Good Afternoon/ Good Evening Welcome to
the class.

My name is XXX.,I will be guiding your XXX (Hatha - Relax - Power) class

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- FORMAT introduction
Hatha
Relax

- WARM UP
Different spinal movements
Warm up has to be dynamic movement,
No holding the posture Synchronize with the breath

- SURYA NAMASKARA

LEK
First round: First round with detailed alignments, contraindication, scale
down / up of each and every Asana
Second round: With breath awareness
Third round: With short instructions with the Breath Que
Give a short break after Suryanamaskar (Ask them to just stand still and
observe the breath)

YOGA
- ASANAS
Always mention the contraindications before you begin the asana
Always start with the scale down (easier) to scale up (challenging) posture.
Every posture has to be held for 5 to 10 Breaths Counting has to be done
according the teacher’s normal breath pace
Give counter postures wherever required
Give a short break after every asana for Hatha and Relax Yoga

- COOLING
Once the cooling down practice starts, you need to be more calm within
Voice modulation is required
Lights are dim

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YOGA

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YOGA

SURYA NAMASKARA
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Surya Namaskara

SIVANANDA
12.1. SAMASTHITI
Breath
Inhale

Body Movement
Roll shoulders back, chest up, tuck the
tailbone in, tighten the buttocks

LEK
Key Alignments
Feet Parallel

YOGA
12.2. NAMASKARA
Breath
Exhale
Body Movement
Palms together at the heart center, in
between the chest

Key Alignments
Elbow close to the body

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Surya Namaskara Level 0 Manual | Yoga

12.3. HASTA UTTANASANA

Breath
Inhale

Body Movement
Stretch the arms up and arch back

Key Alignments

LEK
Hip stretching forward, ears and arms in
one line, tighten the buttocks and look
forward

YOGA
12.4. PADHA HASTASANA
Breath
Exhale

Body Movement
Bend forward from the hips

Key Alignments
knees soft bend, abdomen on thighs,
chest moving towards the knees and chin
to the shin

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12.5. ASHWA SANCHALANA

Breath
Inhale

Body Movement
Step the right leg back, knee down and
toes pointing back

LEK
Key Alignments
Left knee and ankle in one line, palms on
the mat, fingers wide open

YOGA
12.6. DANDHASANA
Breath
Retain the breath
Body Movement
Step the left other leg back to plank

Key Alignments
Wrist under the shoulders, hips and
shoulders in one line, tuck the tailbone in

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12.7. ASHTANGA NAMASKARA

Breath
Exhale

Body Movement
Drop the knees down, the chest in
between the palms and chin down

LEK
Key Alignments
Elbows close to the body, Palms placed
next to the chest

YOGA
12.8. BHUJANGASANA
Breath
Inhale

Body Movement
Slide forward and chest up

Key Alignments
Elbows bent, neck long, palms next to
the chest, fingers wide open, heels
together, glutes active

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12.9. PARVATASANA
Breath
Exhale

Body Movement
Straighten the elbows and stretch the hip
up

LEK
Key Alignments
Soft knees and lengthen the spine,
fingers wide open, gaze in between the
toes, ears and arms inline

YOGA
12.10. ASHWA SANCHALANA
Breath
Inhale
Body Movement
Step the right leg forward, left knee
down and toes pointing back

Key Alignments
Roll shoulders back and open up the
chest, right knee and ankle in one line,
palms on the mat fingers wide open

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12.11. PADA HASTASANA

Breath
Exhale

Body Movement
Bend forward from the hips

LEK
Key Alignments
knees soft bend, abdomen on thighs,
chest moving towards the knees and chin
to the shin

Breath
Inhale
YOGA
12.12. HASTA UTTANASANA

Body Movement
Stretch the arms up and arch back

Key Alignments
Hip stretching forward, ears and arms in
one line, tighten the buttocks and look
forward

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12.13. NAMASKARA
Breath
Exhale

Body Movement

LEK
Hands back to the side of the body

Key Alignments
Palms at the heart center, elbows
pointing down and relaxed

YOGA

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ASHTANGA - A
13.1. SAMASTHITI
Breath
Exhale
Body Movement
Feet together, knee cap pulled in,
tailbone tucked in, tighten the buttocks,
roll the shoulders back and chest up,

LEK
Key Alignments
Feet Parallel and chest up

YOGA
[Link] HASTASANA

Breath
Inhale

Body Movement
Stretch arms up to the ceiling, from the
front and lengthen the spine

Key Alignments
Do not arch back, tighten the thighs and
buttocks

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13.3. UTTANASANA

Breath
Exhale

Body Movement
Bend forward from the hip

LEK
Key Alignments
knees slightly bend, abdomen resting on
the thighs, chest to the knees and chin
stretching to the shin

YOGA
13.4. ARDHA UTTANA

Breath
Inhale

Body Movement
Come on the fingers tip, head up and
chest up

Key Alignments
Knees slightly bend, lengthening the
spine, look forward

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13.5. CHATURANGA
Breath
Exhale
Body Movement
Walk or jump back to high plank -
chaturanga - ardha chaturanga

LEK
Key Alignments
Elbows close to the body, tuck
the tailbone in, tighten the buttocks

YOGA
13.6. URDHVA MUKHA
Breath
Inhale
Body Movement
Slide forward, chest up, arms straight

Key Alignments
Wrist under the shoulders,
shoulders rolled back and down,
chest up, tighten the buttocks,
knees off the mat, feet hip
width apart

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13.7. ADHO MUKHA

Breath
Exhale
Body Movement
Tuck the toes in, lift the hips up,
feet hip width apart

LEK
Key Alignments
Fingers wide open, knees softly
bend, gaze at the toes

YOGA
13.8. ARDHA UTTANA
Breath
Inhale

Body Movement
Walk or jump forward in between the
palms, Lift the chest and head up, come
on the finger tips

Key Alignments
Knees slightly bent and lengthen the
spine, look forward

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13.9. UTTANASANA
Breath
Exhale

Body Movement
Bend forward from hips

LEK
Key Alignments
Knees slightly bend, abdomen resting on
thighs, chest to the knees and chin
stretching to the shin

YOGA
13.10. URDHVA HASTASANA

Breath
Inhale

Body Movement
Stretch arms up to the ceiling, from the
front and lengthen the spine

Key Alignments
Do not arch back, tighten the thighs and
buttocks

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13.11. SAMASTHITI
Breath
Exhale

Body Movement
Palms down, feet together, knee cap
pulled in, tailbone tucked in, tighten the

LEK
buttocks, roll the shoulders back, chest
up,

Key Alignments
Feet parallel

YOGA

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ASHTANGA B
14.1. SAMASTHITI
Breath
Exhale

Body Movement
Feet together with knee caps pulled in,
tailbone tucked in, tighten the buttocks

LEK
and roll the shoulders back, chest up

Key Alignments
Feet parallel

YOGA
14.2. UTHKATASANA

Breath
Inhale

Body Movement
Knees bend, sink the hip down, chest up,
stretching arms up from front

Key Alignments
Thighs diagonal, stretching the hips back,
big toes visible, chest up

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14.3. UTTANASANA

Breath
Exhale

Body Movement
Bend forward from the hip

LEK
Key Alignments
Knees slightly bend, abdomen resting on
thighs, chest to the knees and chin
stretching to the shin

Breath
Inhale
YOGA
14.4. ARDHA UTTANASANA

Body Movement
Come on the fingers tip, head up and
chest up

Key Alignments
Knees slightly bend, lengthening the
spine, look forward

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14.5. CHATURANGA
Breath
Exhale

Body Movement
Walk or jump back in to high plank -
chathuranga - ardha chaturanga

LEK
Key Alignments
Elbows close to the body, tailbone
tucked in, tighten the buttocks

YOGA
14.6. URDHVA MUKHA
Breath
Inhale

Body Movement
Slide forward and chest up,

Key Alignments
Wrist under the shoulders, arms
straight, roll the shoulders back
and down, chest up, knees off the
floor, tighten the buttocks, toes
pointing back

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14.7. ADHO MUHKA

Breath
Exhale
Body Movement
Tuck toes in, stretch the hips up to the
ceiling, feet hip width apart

LEK
Key Alignments
Knees softly bend, gaze at the toes,
fingers wide open, ears and arms in line

YOGA
14.8. VIRABHADRASANA 1
Breath
Inhale

Body Movement
Right leg in between the palms, left foot
flat on the mat

Key Alignments
Hips and shoulders facing forward, right
knee and ankle in line, left side of the
foot firm on the mat, ear and arms in line

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14.9. CHATURANGA
Breath
Exhale
Body Movement
Walk or jump back in to high plank -
chathuranga - ardha chaturanga

LEK
Key Alignments
Elbows close to the body, tailbone
tucked in, tighten the buttocks

YOGA
14.10. URDHVA MUKHA
Breath
Inhale
Body Movement
Slide forward, chest up,

Key Alignments
Wrist under the shoulders, arms straight,
roll the shoulders back and down, chest
up, knees off the floor, tighten the
buttocks, toes pointing back

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14.11. ADHO MUKHA

Breath
Exhale
Body Movement
Tuck toes in, stretch the hips up to the
ceiling, feet hip width apart

LEK
Key Alignments
Knees softly bend, gaze at the toes,
fingers wide open, ears and arms in line

YOGA
14.12. VIRABHADRASANA 1
Breath
Inhale

Body Movement
Leftt leg in between the palms, right foot
flat on the mat

Key Alignments
Hips and shoulders facing forward, left
knee and ankle in line, right side of the
foot firm on the mat, ears and arms in
line

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14.13. CHATURANGA
Breath
Exhale
Body Movement
Walk or jump back in to high plank -
chathuranga - ardha chaturanga

LEK
Key Alignments
Elbows close to the body, tailbone
tucked in, tighten the buttocks

YOGA
14.14. URDHVA MUKHA
Breath
Inhale
Body Movement
Slide forward and chest up,

Key Alignments
Wrist under the shoulders, arms straight,
roll shoulders back and down, chest up,
knees off the floor, tighten the buttocks
and toes pointing back

Page Number
Surya Namaskara

14.15. ADHO MUKHA

Breath
Exhale
Body Movement
Tuck toes in, stretch the hips up
to the ceiling, feet hip width apart
Key Alignments

LEK
Knees softly bend, gaze at the
toes, fingers wide open, ears and
arms in line

YOGA
14.16. ARDHA UTTANASANA
Breath
Inhale
Body Movement
Come on the fingers tip, head up and
chest up

Key Alignments
Knees slightly bend, lengthening the
spine, look forward

Page Number
Surya Namaskara

14.17. UTTANASANA
Breath
Exhale
Body Movement
Bend forward from the hip

Key Alignments

LEK
Knees slightly bend, abdomen resting on
thighs, chest to the knees and chin
stretching to the shin

Breath
Inhale
YOGA
14.18. UTHKATASANA

Body Movement
Knees bend, sink the hip down, chest
up and stretching arms up from front
Key Alignments
Thighs diagonal, stretching the hips back,
big toes visible and chest up

Page Number
Surya Namaskara

14.19. SAMASTHITI
Breath
Exhale

Body Movement
Feet together with kneecaps pulled in,
tailbone tucked in, tighten the buttocks

LEK
and roll the shoulders back, chest up,

Key Alignments
Feet parallel

YOGA

Page Number
Surya Namaskara

CHANDRA NAMASKARA
15.1. SAMASTHITI
Breath
Inhale

Body Movement
Feet together with kneecaps pulled in,
tailbone tucked in, tighten the buttocks

LEK
roll the shoulders back and chest up,

Key Alignments
Feet parallel

YOGA
15.2. NAMASKARA
Breath
Exhale

Body Movement
Palms to the heart center

Key Alignments
Elbows pointing down, thumb finger to
the heart center

Page Number
Surya Namaskara

15.3. HASTA UTTANASANA

Breath
Inhale

Body Movement
Stretch hips forward, arms up and
lengthen the spine and arch back,

LEK
Key Alignments
Tighten the thighs and buttocks, ears and
arms in line, look forward

YOGA
15.4. PADA HASTA
Breath
Exhale

Body Movement
Bend forward from the hips

Key Alignments
knees slightly bend, abdomen resting on
thighs, chest stretching towards the
knees and chin to the shin, palms on the
mat inline with toes

Page Number
Surya Namaskara

15.5. ARDHA CHANDRASANA

Breath
Inhale
Body Movement
Step the left leg back, knee down
and toes pointing back, place
palms in front of the chest, stretch
both arms over the head and arch
back

LEK
Key Alignments
Right knee and ankle in one line,
sink the hip forward, left thigh
close to the floor, left toes
pointing back, gaze at the thumb
fingers.

Breath
Exhale
YOGA
15.6. PARVATASANA

Body Movement
Hands down and step the right leg
back to parvatasana

Key Alignments
knees softly bend, stretching the hips
up to the ceiling, feet together,
fingers wide open, gaze at toes

Page Number
Surya Namaskara

15.7. ASHTANGA NAMASKARA

Breath
Retain the breath in

Body Movement
Drop the knees down, chest in between
the palms and chin down

LEK
Key Alignments
Elbows close to the body, toes tucked in,
chin on the mat

YOGA
15.8. BHUJANGASANA
Breath
Inhale
Body Movement
Slide forward and chest up

Key Alignments
Palms next to the chest with fingers wide
open, elbows bent and close to the body,
neck and shoulders are relaxed, toes
pointing back, tighten the buttocks

Page Number
Surya Namaskara Level 0 Manual | Yoga

15.9. PARVATASANA
Breath
Exhale
Body Movement
Toes tucked in, stretch the hips
back to the ceiling

LEK
Key Alignments
Knees softly bend, stretching the
hips up to the ceiling, feet
together, fingers wide open,
gaze at toes

YOGA
15.10. ARDHA CHANDRASANA
Breath
Inhale

Body Movement
Step the right leg forward, knee down
and toes pointing back, place palms in
front of the chest, stretch both arms
over the head and arch back

Key Alignments
Right knee and ankle in one line, sink the
hip forward, left thigh close to the floor,
left toes pointing back, gaze at the
thumb fingers

| [Link] training academy Page Number

Surya Namaskara

15.11. PADA HASTA

Breath
Exhale
Body Movement
Bend forward from the hips

Key Alignments

LEK
knees slightly bend, abdomen resting on
thighs, chest stretching towards the
knees and chin to the shin, palms on the
mat inline with toes

YOGA
15.12. HASTA UTTANASANA
Breath
Inhale

Body Movement
Stretch hips forward, arms up, lengthen
the spine and arch back,

Key Alignments
Tighten the thighs and buttocks, ears and
arms in line, look forward

Page Number
Surya Namaskara

15.13. NAMASKARA
Breath
Exhale
Body Movement
Palms to the heart center

Key Alignments

LEK
Thumb finger at the heart center, elbows
pointing down and feet together

YOGA
15.14. SAMASTHITI
Breath
Inhale

Body Movement
Hands down

Key Alignments
Feet together, knee cap pulled in tighten
the thighs and buttocks with chest up

Note
Next half round we need to bring right leg back and left leg forward
Page Number
Surya Namaskara

SURYA NAMASKARA WITH BLOCK

Variations:

Fig 1. Lorem Ipsum

LEK
YOGA

Page Number
 L0
L0
YOGA
YOGA

LEK
YOGA

SPINAL MOVEMENTS
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Spinal Movements

SPINAL MOVEMENTS

16.1. Kati Chakrasana

Starting Position
Tadasana

Breath

LEK
Inhale - Center
Exhale - Twist

Body Movement
Feet hip width apart, lengthen the spine,

YOGA
elbows bend, making a fist of the fingers,
place the palms next to chest.
Inhale - center, chest up, exhale -
twist to the right
Inhale back to center, exhale to the
left

Key Alignments
Feet parallel to each other
Twist from the chest
Lenghten the spine

Gaze Inhale - Forward

Exhale - Right / Left shoulder

Page Number
Spinal Movements

16.2. Marjari
Starting Position
Vajrasana

Breath
Inhale - Chest Up / knee off
Exhale - Round the Spine

Body Movement

LEK
Knees hip width apart, Feet inline with
knees, wrist and shoulders inline, fingers
wide open, arms straight, chest up
Inhale - Chest up arching the spine
Exhale - Round the spine, shoulder

YOGA
and neck is relaxed, chin pointing to
the chest

Key Alignments
Knees hip width apart, wrist and
shoulders in line
Knees inline with hips
Toes tucked in or pointing back
Arms straight, fingers wide open
Gaze
Inhale - Forward / Nose tip
Exhale - Abdomen / In between the
knees

Variation
Anahatasana

Page Number
Spinal Movements

16.3. Shashankasana – Ashtanga Namaskara – Bhujangasana

Starting Position
Shashankasana

Breath
Exhale - Ashtanga
Inhale - Bhujanga
Exhale - Shashankasana

LEK
Body Movement
From shashankasana, stretching the arms
forward, ears and arms in line
Exhale - Knees down, chest in
between the palms, fingers wide open
and chin on the mat

YOGA
Inhale - Slide the chest forward and
lift the chest up, elbows close to the
body, shoulder and neck relaxed
Exhale - stretch the hips back to the
heels, head down, elbow bend

Key Alignments
Fingers wide open
Shoulders and Neck relaxed
Toes pointing back in bhujanga
Toes tucked in, chest in between the
palms (ashtanga)
Gaze
Exhale - Down (ashtanga)
Inhale - Forward / Nose tip (bhujanga)

Page Number
Spinal Movements

16.4. Vyaghrasana

Starting Position
Vajrasana

Breath
Inhale - Chest up
Exhale - Forehead to knee

LEK
Body Movement
Knees hip width apart, feet inline with
knees, wrist and shoulders inline, fingers
wide open, arms straight, chest up
Inhale - Chest up, stretch the right leg
up to the ceiling, keeping the right

YOGA
knee bend, toes pointing to the
ceiling
Exhale - Round the spine, forehead to
right knee, right toes pointing back,
fingers wide open, shoulder and neck
relaxed
Key Alignments
Knees hip width apart, wrist and
shoulders in line
Toes tucked in or pointing back
Arms straight and fingers wide open

Gaze
Inhale - Forward / Nose tip
Exhale - Knee

Page Number
Spinal Movements

16.5. Yogic Squats

Starting Position
Tadasana
Breath
Inhale - Chest up
Exhale - Squat down

LEK
Body Movement
Feet wider, turn the toes outward inline
with knees, palms in namaskara mudra
next to the chest,
Exhale - stretch the hip back a little,
and sink down in squatted position

YOGA
Inhale - chest up, with help of upper
arms and elbow stretch the knees out,
keeping the spine straight, hip inline
with heels

Key Alignments
Feet mat width (shoulder line)
Toes pointing to the side wall
Knees and toes inline
Chest up

Gaze
Exhale - Forward / Eye brow center

Page Number
Spinal Movements

16.6. Pada Hastasana – Ashwa Sanchalanasana

Starting Position
Tadasana

Breath
Exhale - Pada hasta
Inhale - Ashwa sanchalana

Body Movement

LEK
Feet hip width apart, parallel to each
other, chest up, lengthen the spine
Exhale - bend through the hip down
into forward bend, place palms inline
with toes, shoulder and neck relaxed,
look forward or forehead to knee

YOGA
Inhale - stretch the right leg back,
keeping the right leg straight, left
knee and ankle inline, chest up look
forward

Key Alignments
Feet hip width apart (small stands) in
pada hasta
Front Leg knee and ankle in one line
(ashwasanchalana)
Lengthen the spine
Chest up
Gaze
Exhale - Back / Down on the floor
Inhale - Forward / Nose tip

Page Number
Spinal Movements

16.7. Adho Mukha svanasana – Urdhva Mukha Svanasana

Starting Position
Adho Mukha

Breath
Exhale - Adho Mukha
Inhale - Urdhva Mukha

Body Movement

LEK
Feet hip width apart, fingers wide open,
ears and arms in line, look in between the
toes or back wall
Exhale - lengthen the spine, keeping
knees soft bend in adho mukha

YOGA
Inhale - Knees down, slide forward
with chest up placing the palms in
between the shoulders and hips,
straighten the arms, chest up stretch
the shoulders back with knees off the
mat, look forward or up towards the
ceiling
Key Alignments
Feet hip width apart (adho mukha)
Palms pressed in between shoulders
and hips (urdhva mukha)
Arms straight
Chest up
Fingers wide open
Gaze
Exhale - Toes / Back
Inhale - Forward / Up to the ceiling

Page Number
Spinal Movements

16.8. Knee to Chest

Starting Position
Tadasana

Breath
Exhale - Knee to Chest
Inhale - Leg down in tadasana

Body Movement

LEK
Feet hip width apart, standing straight
with chest up, lengthen the spine
Exhale - bend the right knee and hug
it to the chest and stretch the arms
up to the ceiling

YOGA
Inhale - right leg down. Repeat on
other side

Key Alignments
Feet hip width apart
Lengthen the spine
Shoulder and Neck relaxed

Gaze
Forward

Page Number
Spinal Movements

16.9. Adho Mukha – Ashwa Sanchalanasana

Starting Position
Adho Mukha

Breath
Exhale - Adho Mukha
Inhale - Ashwa Sanchalanasana

LEK
Body Movement
Feet hip width apart in adho mukha,
knees soft bend, stretch the hips up
towards the ceiling, ears and arms inline,
fingers wide open
Exhale - In adho mukha, lengthen the

YOGA
spine, knees soft bend and stretching
the hip towards the ceiling, fingers
wide open with ears and arms inline
Inhale - Stretch the right leg forward,
right knee and ankle in line, chest up,
shoulder relaxed

Key Alignments
In adho mukha, feet hip width a part,
parallel to each other
In ashwa, right knee and ankle in line
chest up
Shoulder and Neck relaxed

Gaze
Exhale - Back / Toes
inhale - Forward / Down

Page Number
Spinal Movements

16.10. Ardha Chakrasana

Starting Position
Tadasana

Breath
Inhale - Hasta Uttana (fingers interlocked)
Exhale - Pada Hastasana (fingers interlocked)

LEK
Body Movement
Feet hip width apart, standing straight
with chest up, lengthen the spine, roll the
shoulders back with fingers interlocked
back
Inhale - Stretch the hips forward and

YOGA
arc back with fingers interlocked,
straighten the legs with chest up,
look forward
Exhale - Bend from the hips, arms
stretching up to the ceiling with
fingers interlocked, abdomen resting
on the thigh forehead to knee
Key Alignments
Feet mat width (shoulder width)
Fingers interlocked with palms
pressed
Stretch the hip forward and arc back
Bend through the hip into padahasta
Gaze
Exhale - Down / Back
Inhale - Forward / Up

Page Number
Spinal Movements

16.11. Chakki Chalanasana

Starting Position
Dandasana

Breath
Inhale - Back with chest up
Exhale - Bend forward

Body Movement

LEK
Sitting in dandasana with feet mat width
apart, knees soft bend, lengthen the
spine with chest up, arms stretched
forward with fingers interlocked
Exhale - Bend forward through hips

YOGA
rolling from left foot to right foot,
with ears and arms in one line, head
down
Inhale - Rolling go back till the
tailbone closer to the mat, with chest
up, keeping arms straight
Key Alignments
Feet mat width
Arms stretched forward with fingers
interlocked
Head down, when bending forward
Lengthen the spine
Gaze
Inhale - Forward
Exhale - Down

Page Number
Spinal Movements

16.12. Nauka Sanchalanasana

Starting Position
Dandasana

Breath
Inhale - Back with chest up
Exhale - Bend forward

Body Movement

LEK
Sitting in dandasana with feet hip width
apart, toes pointing towards you, knees
soft bend, lengthen the spine with chest
up, arms stretched forward with fingers
interlocked
Exhale - Bend forward through hips,

YOGA
make a fist of the fingers with
stretching the arms forward, ears and
arms inline with head down
Inhale - Arms bend, slide back with
chest up, arms stretching up to the
ceiling inline with ears , toes active

Key Alignments
Feet mat width
Arms stretched forward with fingers
interlocked
Head down, when bending forward
Lengthen the spine
Gaze
Inhale - Forward
Exhale - Down

Page Number
Spinal Movements

16.13. Shashankasana - Bhujangasana

Starting Position
Vajrasana

Breath
Inhale - Bhujangasana
Exhale - Shashankasana

Body Movement

LEK
From vajrasana, bend forward, chest
resting on thighs, head down with arms
stretching forward, hips resting on heels,
big toes together
Inhale - slide the chest forward and
lift the chest up with abdomen resting

YOGA
on the mat, place the palms next to
the chest, with fingers wide open,
elbows close to the body, feet little
wider
Exhale - Stretch the hips back, hips
resting on the heels, arms stretched
with ears and arms in line, head down

Key Alignments
Shoulder and Neck relaxed
Elbows closed to the body in bhujanga
Fingers wide open

Gaze
Inhale - Forward
Exhale - Down

Page Number
Spinal Movements

16.14. Gatyatmak Paschimottanasana

Starting Position
Dandasana

Breath
Inhale - Back to center
Exhale - Bend forward / Lean back

Body Movement

LEK
Sitting in dandasana, knees soft bend
with toes pointing towards you,
keeping the back straight
Inhale - making the fist of the fingers,
stretch the arms up to the ceiling with
ears and arms in one line

YOGA
Exhale - bend forward in paschima
with palms off the mat, inhale back to
seated position with arms up, exhale
and lean back engaging the core,
inhale back to seated position with
arms stretch up to the ceiling
Continue in dynamic movement

Key Alignments
Feet hip width apart
Toes pointing towards you
Shoulders and neck relaxed
Ear and arms inline
Gaze
Inhale - Forward
Exhale - Down / up

Page Number
Spinal Movements

16.15. Janu Naman

Starting Position
Dandasana

Breath
Inhale - Stretch the leg forward
Exhale - Knee to the chest

Body Movement

LEK
Sitting in dandasana with right knee
bend, interlock the fingers under the
right thigh keeping the right foot off
the mat with knee to chest
Inhale - stretch the right leg forward
with chest up, right toes pointing

YOGA
forward, keeping the left leg active on
the mat with fingers pointing towards
you
Exhale - right knee closer to the chest
Repeat on the other side

Key Alignments
Right toes pointing forward
Feet hip width apart
Back straight with shoulders and neck
relaxed

Gaze
Forward

Variation
Janu chakra

Page Number
Spinal Movements

16.16. Gatyatmak Meru Vakrasana

Starting Position
Dandasana

Breath
Inhale - Center
Exhale - Twist

Body Movement

LEK
Sitting in dandasana with feet mat
width apart, knees soft bend with toes
pointing towards you, catch hold of
the left foot with right hand, keeping
the back straight
Inhale - stretch the left arm forward

YOGA
in the air with chest up
Exhale - chest twisting towards the
left with left arm stretching to the
back wall, gaze at the left thumb
finger, exhale back to center
Repeat on the other side

Key Alignments
Feet mat width apart
Toes pointing towards you

Gaze
Inhale - Forward
Exhale - Back / Down

Page Number
Spinal Movements

16.17. Meru Prishtasana

Starting Position
Tadasana

Breath
Inhale - Center
Exhale - Twist

Body Movement

LEK
Standing with feet shoulder width
apart, bend the arms and place the
palms on the shoulder caps
Inhale - chest up, keeping the knees
soft bend
Exhale - bend forward half way with

YOGA
back straight, inhale chest up look
ahead on the floor or down, exhale
twist the upper body to the right side,
inhale back to center, exhale twist to
the left side
Continue the practice in dynamic flow

Key Alignments
Feet Shoulder width apart
Palms placed on the shoulder caps

Gaze
Inhale - Centre
Exhale - Right / Left

Page Number
YOGA

LEK
YOGA

STANDING ASANAS
STANDING ASANAS

17.1. Padhanghusta - Padahasta

Starting Position
Tadasana

Body Movement - Breath

Feet hip width apart, parallel to each
other, hip and shoulders facing forward
Inhale - stretch the arms up to the

LEK
ceiling
Exhale - bend forward from the hips,
knees soft bend, make a three finger
grip to the big toe or slide the palms
from the front under the feet,
pressing the heel of the palm with
toes, elbow soft or bend, inhale

YOGA
deeply exhale and bend deep in the
practice, breath normal in final
position
Release - Inhale chest up, exhale and
release, curl and come back to
tadasana
Key Alignments
Elbow and knees soft bend
Feet hip width apart
Bend from hips

Gaze
Toes / Back Wall

Page Number
STANDING ASANAS

Contraindication
People suffering from severe back pain
High blood pressure,
Heart and knee problems,
Sciatica and abdominal, hernia. Be gentle

Benefits
Improves balance, posture and
flexibility
Improves blood circulation especially

LEK
in the upper part of the body
Eliminates stress, anxiety and fatigue
by energizing the body.

Scale Down

YOGA
Knees soft bend
Palms placed on the hips
Bend forward half way

Scale Up
Place palms down inline with toes,
keeping leg straight
Fore head to the knees

Variation
Padahastasana with Twist
Sliding the left fingers under the right
foot from outside, keeping the right
leg straight, left knee soft bend
Exhale - turn the chest towards the
right, Stretching the right arm up
gaze at right armpith ot thump finger
Page Number
STANDING ASANAS

17.2. Ardha Baddha Padmottanasana

Starting Position
Tadasana

Body Movement - Breath

Feet hip width apart, hug the right
knee to the chest, place the right foot
on the left thigh, keeping left knee

LEK
soft bend
Inhale - stretching both arms up to
the ceiling, lengthen the spine,chest
up
Exhale - turn the chest a little towards
the right and stretch the right hand
from back and catch hold of left big

YOGA
toe
Exhale - bend forward from the hips,
abdomen resting on thigh, left palm
down on the mat inline with toes,
forehead to knee or chin to shin
Release - Inhale stretch the left arm
up to the ceiling keeping knees soft
bend and come up, exhale and release
the bind and right foot down, exhale
and relax.
Repeat on the other side

Key Alignments
Hips and Shoulders facing forward
Binding

Page Number
STANDING ASANAS

Gaze
Down / Forward

Contraindication

Knees and joint discomfort avoid the full posture

Headache, high blood pressure

LEK
Diarrhea and hip injuries be gentle

Benefits
Activates the digestive system

YOGA
Enhanced blood supply
Flexible joints

Scale Down

Knees soft bend

Hold the right foot with left hand
Palms down

Page Number
STANDING ASANAS

17.3. Kawa Chalasana

Starting Position
Malasana

Body Movement - Breath

Sitting in squatting position with feet
apart and buttocks above the heels,
place the palms on the knees, taking
small steps in the squatting position,

LEK
try to keep the knees flexed so that
the buttocks are not moving away
from the heels
Inhale - chest up
Exhale - right knee sliding towards the
left side on the floor and left knee

YOGA
stretching towards the left side of the
wall
Repeat on the other side or do
dynamic stretching

Key Alignments
Heels off the mat
Palms placed on the knees or thighs

Gaze
Forward / Down

Page Number
STANDING ASANAS

Contraindication
Knees, ankles and toes disorders should avoid

Benefits
Helps to remove constipation.
Prepares the legs for meditation
asanas
Improves blood circulation in the legs

LEK
Scale Down
Palms on the mat

YOGA
Scale Up

Stretching the arms up to the ceiling

Holding elbows

Page Number
STANDING ASANAS

17.4. Vayu Nishkasana

Starting Position
Malasana

Body Movement - Breath

Squatting down, catch hold the arc of
the feet from inside, with four fingers
holding the arc of the feet, thumb
finger on top of the feet

LEK
Inhale - chest up stretching the knees
wider
Exhale - bend forward from the hip,
holding the arc of the feet, knees soft
bend, head falling down and relaxed.
continue the practice

YOGA
Release - exhale and get back to
malasana

Key Alignments
Holding the arc of the foot
Squatting down with knees wide open,
chest up
Knees soft, bending forward

Gaze
Forward / Back wall

Page Number
STANDING ASANAS

Contraindication
Knee and ankle injuries be gentle
Hamstring pull avoid this posture
Severe back injuries avoid

Benefits
Has a beneficial effect on the nerves
and muscles of the thighs, knees,
shoulders, arms and neck

LEK
Gives an equal stretch to the whole
spine and both the arm and leg
muscles

Scale Down
Catch hold of big toes

YOGA
Palms on the mat

Page Number
STANDING ASANAS

17.5. Utkatasana
Starting Position
Tadasana

Body Movement - Breath

Feet hip width apart , parallel to each
other, place palms on the hips, chest
up, soften the knees
Inhale - Chest up
Exhale - Bend the knees, stretching
the hips back a little, gaze at the big

LEK
toes and sink the hip down, where
thighs are not parallel to the floor,
Inhale - stretch the arms up inline with
ears, breath normal in final position
Release - Inhale straighten the legs
with arms down exhale and release

YOGA
Parivrtta Utkatasana -
Continuing from the chair pose, palms
to the heart center
Exhale - Place the left upper arm
outside right thigh, turning the chest
to the right side, exhale and twist.
Repeat on the other side
Body Movement - Breath With Block
From chair pose, keeping the feet hip
width apart, place the block
horizontal in between the thighs,
engaging the muscles
Exhale - sink the hip down
Inhale - chest up, stretch the arms up
to the ceiling, pressing the block in
between the palms, fingers wide
open, shoulder and neck relaxed,
Page Number
STANDING ASANAS

Key Alignments
Feet together
Big toes visible
Thighs diagonal to the floor

Gaze
Forward
Shoulder (in twist)

LEK
Contraindication
Knee and back injury be gentle
Shoulders and neck injury modify the
asanas
Benefits

YOGA
Stretches the Achilles tendons and
shins
Stretches the shoulders and opens the
chest
It tones the digestive organs and
heart.

Scale Down
Palms on the hips / Fnger tips on the
mat
Feet little wider

Scale Up
Toes off the mat
Arms stretched up with fingers
interlocked

Page Number
STANDING ASANAS

17.6. Parsvottanasana

Starting Position

Tadasana

Body Movement - Breath

Feet hip width apart, place the palms
on the hips, Inhale take the left leg

LEK
back to medium stands, keeping the
left foot slightly turned out. Adopt
namaskara mudra at the back
Inhale - lengthen the spine
Exhale - bend forward from the hips,
abdomen resting on the thigh, chest
moving towards the knee and chin

YOGA
towards the shin.
Release - Inhale, soften the right
knee, look forward, chest up, come
up. Exhale Step the left foot forward
(repeat on the other side)

Body Movement - Breath With Block

Feet hip width apart, place the palms
on the hips, Inhale take the left leg
back to medium stands, keeping the
left foot slightly turned out, place the
blocks next to right foot inline with
heels
Inhale - stretch the arms up to the
ceiling gentle arc back, keeping legs
straight

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Exhale - bend forward stretching the

arms, place the arms on the block
with fingers wide open
Inhale - chest up
Exhale - bend forward, chin stretching
towards the shin. Breath normal in the
final position
Exhale - micro bend the knees, Inhale
look forward, exhale and release

Key Alignments

LEK
Heel and heel in one line or heel and
arch of the foot in one line

YOGA
Hips facing forward
Spine lengthened

Gaze
Big toe / Down

Contraindication
Back injuries
High BP

Page Number
STANDING ASANAS

Benefits
Stretches the hamstrings
Works on stiff shoulders and chest
Works on the abdominal organs.

Scale Up
Hold elbows

LEK
Hands on hips
Palms on the floor next to the foot

Scale Down
Palms in namaskara mudra at the

YOGA
back, keeping both legs straight, right
toes off the mat pointing towards
you.

Page Number
STANDING ASANAS

17.7. Ardha Kati Chakrasana

Starting Position
Tadasana

Body Movement - Breath

Feet hip width apart, place palms on
the hips
Inhale - Stretch the right arm up to
the ceiling, from the front, ears and

LEK
arms in one line, palm facing the left
Exhale - Lateral bend towards the left
side and let the left palm slide down
the left thigh as far as possible.
Release - left palm from the thigh and
extend the left arm to the left side
along with the right arm (both arms

YOGA
extended)
Release - Exhale, left hand down,
inhale come back to center, exhale
release the right arm down from the
front. Repeat the same on the other
side.

Key Alignments
Keep the knees and arms straight,
pressing the side of the foot on the
mat

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STANDING ASANAS

Gaze
Right palm / Right armpit
Forward

Contraindication
Abdominal injuries
Knee and ankle injuries be gentle

LEK
Benefits
Improves breathing
Improves flexibility of the hips

YOGA
Scale Down
Both hands on the hips and bend
laterally
Place one palm on the hip and stretch
other hand over head
Place one palm on thigh hand stretch
other hand over the head.

Scale Up
Both hands extended to the side.

Page Number
STANDING ASANAS

17.8. Parivrtta Parsvakonasana

Starting Position
Tadasana
Body Movement - Breath
From Tadasana
Inhale - take the left leg back, wider
the stands, pressing the left side of
the feet on the mat, bend the right
knee, knee and ankle in one line, sink
the hip down, hip and shoulder facing

LEK
front, keeping left leg straight, palms
to the heart center
Exhale - twist left upper arm outside
right thigh, exhale place left palm
outside right leg and turn the chest to
side wall stretching the right arm up

YOGA
towards the ceiling
Release - Inhale palms back to heart
center, exhale release. Repeat on the
other side.

Body Movement - Breath With Blocks

From Tadasana
Inhale - take the left leg back, wider
the stands, pressing the left side of
the feet on the mat, bend the right
knee and place the block to the right
outside of the foot inline with arc of
the feet (adjust accordingly), knee
and ankle in one line
Exhale - sink the hip down, pressing
the left palm on the block, turning the
chest towards the right, exhale and
twist deeper

Page Number
STANDING ASANAS

Key Alignments
Heel and heel or heel and arch of the
left foot in line
Right knee and ankle in line
Chest facing the side wall

Gaze
Right thumb finger

Contraindication

LEK
Shoulder and neck injury be gentle

Benefits
Strengthens the entire body

YOGA
Stimulates and tones the abdominal
organs and lungs

Scale Down
Palms to the heart center
Left palm inside the right foot and
right hand up to the ceiling

Scale Up
Left Palm outside the right foot and
stretch the right hand over the head
Press the left feet firm on the mat,
keeping leg straight

Page Number
STANDING ASANAS

17.9. Baddha Parsvakonasana

Starting Position
Tadasana

Body Movement - Breath

From Tadasana, Inhale take the right leg
back, turn towards the right side with
feet wider, turn the right foot to the

LEK
right side and the left foot slightly in
Inhale - heel and heel in one line, right
knee and ankle in line, place right
forearm on right thigh
Exhale - turn the chest and bring the
right arm beneath the right thigh and

YOGA
the left arm from behind the back,
catch hold of the left wrist using the
right palm or interlocking the fingers.
Release - exhale and release the arms,
with left leg forward back to tadasana.
Repeat on the other side.

Key Alignments
Right knee and ankle in line
Left leg straight, pressing the side of
the feet firm on the mat
Hips and chest facing the side wall.

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STANDING ASANAS

Gaze
Left shoulder

Contraindication

Avoid if any back injuries

Shoulder or neck injury.

LEK
Benefits
Strengthens the entire body
Stimulates and tones the abdominal
organs

YOGA
Scale Down
Right forearm on the right thigh and
left hand over head

Scale Up
Hold the let wrist with right hand

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STANDING ASANAS

17.10. Parsvakonasana
Starting Position
Tadasana
Body Movement - Breath
From Tadasana
Inhale - take the left leg back, wider
the stands, pressing the left side of
the feet on the mat, bend the right
knee, knee and ankle in one line, heel
and heel inline or right heel and left
arc of the feet in line, sink the hip

LEK
down
Exhale - place the right forearm on
right thigh, left palm on the left hip,
exhale and open the chest to the side
wall stretching the left arm up
overhead, gaze at left armpit. Breath

YOGA
normal
Release - exhale palms on the mat
turning the chest to the front on the
mat with left heel off, exhale and
release
Body Movement - Breath With Blocks
From Tadasana
Inhale - take the left leg back, wider
the stands, pressing the left side of
the feet on the mat, bend the right
knee and place the block to the right
outside of the foot inline with arc of
the feet (adjust accordingly), knee
and ankle in one line
Exhale - sink the hip down, pressing
the right palm on the block, facing
the chest and hip towards the left,
exhale and sink down opening the
chest to side wall
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STANDING ASANAS

Key Alignments
Heel and heel or heel and arch of the
foot in line
Right knee and ankle in line
Chest and hips facing the side wall

Gaze
Left armpit / left fingers

Contraindication

LEK
Back, shoulder and neck injury be gentle

Benefits
Strengthens the entire body
Stimulates and tones the abdominal

YOGA
organs and lungs

Scale Down
Place forearm on the thigh
Right Palm inside the foot and left
palm on the hip

Scale Up
Right palm outside the right foot and
extend the left hand over the head.
Both palms facing each other

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STANDING ASANAS

17.11. Uttanasana B
Starting Position
Tadasana

Body Movement - Breath

From Tadasana, feet hip width apart.
Inhale - extend both arms up to the
ceiling

LEK
Exhale - folding from the hips,
keeping knees micro bend, chest
parallel to the floor with both hands
extended forward inline with ears
Release - Inhale, Place the palms on
the hips, soften the knees, look

YOGA
forward and come up, exhale and
release

Key Alignments
Back lengthened
Feet firm on the mat
Ears and arms inline

Gaze
Down

Contraindication
Knee and Back injuries be gentle

Page Number
STANDING ASANAS

Benefits
Strengthens the legs
Stretches the back completely

Scale Down
Palms on hip
Knees bend
Chest resting on thigh

Scale Up
LEK
Knees straight without rounding the
spine

YOGA

Page Number
STANDING ASANAS

17.12. Parivrtta Trikonasana

Starting Position
Tadasana

Body Movement - Breath

LEK
From Tadasana, step the left leg back to
a medium stance, turn the left leg
slightly in, palms on the hips and facing
forward
Inhale - extend the left arm up, gentle
arc back, keeping the arm close to the

YOGA
ear
Exhale - bend forward and place the
left palm outside the right foot,
opening the chest completely to the
side wall. If comfortable, extend the
right arm up to the ceiling
Release - Inhale, Place the right arm
on hip and stretch the left arm up to
the ceiling, exhale, step forward to
tadasana and repeat on the other side.

Page Number
STANDING ASANAS

Body Movement - Breath With Blocks

From Tadasana, step the left leg back to

a medium stance, turn the back leg
slightly in, palms on hips and facing
forward. Place the block vertical or
diagonal outside the right foot inline with
the arc of right foot
Inhale - extend the left arm up, gentle
arc back, keeping the arm close to the

LEK
ear
Exhale - bend forward and place the
left palm outside the right foot on the
block, pressing the palm on the block
with fingers wide open
Exhale - opening the chest completely
to the side wall. If comfortable,

YOGA
extend the right arm up to the ceiling,
gaze at the right thumb finger

Contraindication

Severe Back injuries avoid this posture

Benefits

Improves digestion, stimulates the

appetite
Strengthens the pelvic area and tones
the reproductive organs.

Page Number
STANDING ASANAS

Scale Down
Left palm on the right shin or inside
the right foot
Right palm on the hip if any shoulder
and neck issues
Left knee soft bend

Scale Up

LEK
Both legs straight

YOGA

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STANDING ASANAS

17.13. Sirasa Padangusthasana

Starting Position
Parvatasana

Body Movement - Breath

Inhale - place the right leg outside
right palm, with chest up, bend right
knee inline with ankle, interlock the

LEK
fingers back
Exhale - chest sliding inside the right
thigh, bend forward placing forehead
to the big toe
Release - Exhale release the posture,
get back to parvatasana. Repeat on

YOGA
the other side

Key Alignments
Fingers interlocked (palms together)-
knee and ankle in one line

Gaze
Down

Page Number
STANDING ASANAS

Contraindication
Knee injuries and ankle injuries
High blood pressure
Heart ailments

Benefits
Stimulates the nervous systems

LEK
Improves digestion

Scale Down
Hands on hips or on the floor

YOGA
Left knee on the mat

Scale Up
Forehead towards the toes
Arms stretching up to the ceiling

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STANDING ASANAS

17.14. Virabhadrasana 1

Starting Position
Adho Mukha Svanasana

Body Movement - Breath

Inhale- place the right leg in between

LEK
the palms, stretching the left leg
back, press the left feet firm on the
mat and turn the left foot little
inwards, hip and shoulders facing
forward, right knee and ankle in one
line
Exhale - sink the hip down and stretch

YOGA
the arms up to the ceiling, inline with
ears, look forward. Breath normal in
final position
Release - exhale, palms on the mat,
inhale take the right leg back to
mountain. Repeat on the other side

Key Alignments
Knees and ankles inline, hip and
shoulders facing forward, left foot
firm on the mat

Gaze
Fingers or Forward

Page Number
STANDING ASANAS

Contraindication
Knees and back injuries be gentle

Benefits
Strengthens the arms and legs
Stretches the side of the body

Scale Down

left heel off

LEK
Left knee on the mat, with

Palms on the mat

YOGA
Scale Up
Engage the muscles and sink the hip
down, with left foot firm on the mat,
hip in the center

Variations
Left palm on the mat, exhale and turn
the chest to right
Chest resting on the thighs,
stretching the arms forward inline
with ears, look down at toes

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STANDING ASANAS

17.15. Trikonasana

Starting Position
Tadasana

Body Movement - Breath

LEK
From tadasana, take the right leg back
to medium stance, turning the left leg
in facing the side wall, feet parallel to
each other, palms on the hip turning
the right leg towards right side, heel
and heel inline, keeping hip facing
front

YOGA
Inhale - stretching the arms to
shoulder level
Exhale - slide forward and place the
right palm on right ankle, stretching
the left arm to the ceiling
Release - Inhale, knees soft bend
slowly come up, exhale and release.,
Repeat on the other side.
Key Alignments
Hip and shoulders facing forward
Heel and heel / heel and arch of the
feet in line.

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STANDING ASANAS

Body Movement - Breath With Block

From tadasana, take the right leg back
to medium stance, turning the left leg
in facing the side wall, feet parallel to
each other, palms on the hip turning
the right leg towards right side and
place the block outside the arc of
right foot, heel and heel inline,
keeping hip facing front, Inhale,
stretch the arms to shoulder level
Inhale - slide the arms forward

LEK
Exhale - place the right palm on the
block, with fingers wide open, turning
the chest and stretching the left arm
up to the ceiling

Gaze

YOGA
Left thumb finger
Contraindication
Shoulder, back, neck injuries be gentle

Benefits
Tones the abdominal region
Stretches the legs

Scale Down
left palm on hip
Right palm placed on right shin
Right knee soft bend

Scale Up
Left hand extended over the head
Both palms facing each other

Page Number
STANDING ASANAS

17.16. Viparita Virabhadrasana

Starting Position
Tadasana

Body Movement - Breath

Take the right leg back, turn to the
side wall with feet in wider stance.

LEK
Turn the right foot to the right side,
bend the right knee in line with the
right ankle, heel and heel inline or
right heel and left arc of the feet
inline
Inhale - stretch the arms to shoulder
line, place left palm on left thigh and

YOGA
slide down the palm
Exhale - sink the hip down and go
deep in practice, stretching the right
arm over head
Release - Inhale, back to center.
Exhale and release get back to
tadasana. Repeat on the other side.

Key Alignments
Hips and
shoulder facing
forward
Knee and ankle in
line
Right leg straight
and Right foot
firm on the mat.

Page Number
STANDING ASANAS

Gaze
Right armpit
Right thumb finger

Contraindication
Knee and Back injuries be gentle

Benefits
Strengthens the arms and legs

LEK
Stretches the side of the body

Scale Down
Virabhadrasana 2
Left heel off the mat

Scale Up

YOGA
Both palms facing each other in final
position

Page Number
STANDING ASANAS

17.17. Virabhadrasana 2

Starting Position
Tadasana

Body Movement - Breath

LEK
Take the right leg back, turn to the
side wall with feet in wider stance.
Turn the right foot to the right side,
bend the right knee in line with the
right ankle, heel and heel inline or
right heel and left arc of the feet
inline

YOGA
Inhale - stretch the arms to shoulder
line
Exhale - sink the hip down and go
deep in practice, stretching the arms
engaging the muscles, gaze at right
fingers, keeping the body in the
center, hip, and chest facing side wall
Release - Inhale, back to center,.
exhale left leg forward and back to
tadasana. Repeat on the other side.

Key Alignments
Hips and shoulders facing side wall
Right Knee and ankle in line
Left leg straight and Left foot firm on
the mat.

Page Number
STANDING ASANAS

Gaze
Right fingers

Contraindication
Knee and Back injuries be gentle

Benefits

LEK
Strengthens the arms and legs
Stretches the side of the body

Scale Down

YOGA
Palms on the hips

Scale Up
Sink the hip down, stretching the right
knee towards the right, hip stretching
forward to the left side and chest up

Page Number
STANDING ASANAS

17.18. Tada Kapotasana

Starting Position
Tadasana

Body Movement - Breath

LEK
Feet hip width apart, hug the left knee
to the chest, place the left foot on
top of right thigh, keeping right knee
soft bend
Inhale - stretching the arms up,
stretch the hip back, knees soft
Exhale - bend forward, palms on the

YOGA
mat inline with toes
Release - inhale, knees bend, look
forward and stretch the arms up,
exhale and release the right leg and
arms down

Key Alignments
Hip facing forward
Knee in line with the toes

Gaze
Big Toes

Page Number
STANDING ASANAS

Contraindication
Knee injuries
Lower back injuries

Benefits
Opens the hips
Strengthens the legs

LEK
Scale Down
Utkatasana
Hands on hips
Hold right foot with left hand and
bend forward

Scale Up

YOGA
Complete bend forward keeping the
left leg straight

Variations
Standing Pigeon (hands up) and
forward bend (hands down with knees
bent)

Page Number
STANDING ASANAS

17.19. Kali Asana

Starting Position
Tadasana

Body Movement - Breath

LEK
Inhale - take the right leg back, turn
towards the right side, feet hip width
apart, toes slightly turned out
Exhale - sink the hip down parallel to
the floor, knees inline with toes. Place
left forearm on left thigh
Inhale - stretch the right arm up

YOGA
overhead
Exhale - lateral bend
Release - Inhale, come back to the
center, exhale and release repeat on
the other side.

Key Alignments
Thighs parallel to the mat
Knees and toes in one line

Gaze
Right armpit
Right fingers

Page Number
STANDING ASANAS

Contraindication
Knee injuries
Lower back injuries be gentle

Benefits
Build core strength
Strengthens the legs

Scale Down

LEK
Hands on hips and bend

YOGA
Scale Up
Both hands extended to the side or
heels up.

Variations
Kaliasana Lateral Stretch

Page Number
STANDING ASANAS

17.20. Prasarita Padottanasana A,B,C,D

Starting Position
Tadasana

Body Movement - Breath

Take the right leg back, turn to the
right, step right foot back to a
medium stance. Feet parallel, toes
turned out a little, keeping the knees

LEK
soft, place palms on hip
A - Inhale chest up look forward
Exhale - bend forward completely,
palms on the mat inline with toes, toes
pointing to the front wall keeping
elbows soft bend

YOGA
B - Palms on the hip
C - Interlocked fingers
D - Three finger grip to the big toes
Release - Inhale,Place the palm on the
hip, chest up head up. Exhale, release
For the twist - Place the left palm in
between the feet
Exhale - turn the chest and extend the
right arm up to the ceiling and twist
deeper. Repeat on the other side.

Key Alignments
Toes slightly turned inwards
Elbows pointing back
Gaze
On the mat
Floor wherever comfortable

Page Number
STANDING ASANAS

Body Movement - Breath With Block

Take the right leg back, turn to the

right, step right foot back to a
medium stance. feet parallel, toes
turned out a little, keeping the knees
soft, place palms on hip.
A - Inhale chest up look forward
Exhale - bend forward completely,

LEK
palms on the mat inline with toes,
place the block under the forehead
horizontal or vertical, resting the
forehead on the block or chin resting
on the block, toes pointing to the
front wall keeping elbows soft bend.
Breath normal, keeping the legs

YOGA
active
C - Use strap

Contraindication
Back injuries
Blood pressure and migraine be gentle

Benefits
Improves hip flexibility
Stretches the lower body

Page Number
STANDING ASANAS

Scale Down
Knees slightly bend
Prasarita Padottanasana B

Scale Up

LEK
Spine lengthened and head touching
the mat

Variation

YOGA
Prasarita Padottanasana Twist

Page Number
STANDING ASANAS

17.21. Eka Pada Adho Mukha Svanasana

Starting Position

Adho Mukha Svanasana

Body Movement - Breath

LEK
Inhale - stretch the left leg up
towards the ceiling, hip facing the
mat, all three limbs straight,
Release - exhale and release the left
leg down.
Repeat on the other side

Key Alignments
YOGA
Hips facing the mat
Palms firm on the mat, fingers wide
open, ears and arms inline

Gaze
Left Big Toe

Page Number
STANDING ASANAS

Contraindication
Wrist and Shoulders injuries
High blood pressure be gentle

Benefits
Strengthens the arms
Stretches the hamstrings

Variation
LEK
Eka Pada Adho Mukha Svanasana with

YOGA
top leg folded

Page Number
STANDING ASANAS

17.22. Eka Pada Malasana

Starting Position
Malasana

Body Movement - Breath

Exhale - squat down, bring the knees

LEK
and feet together. Place the feet on
the mat firmly, toes relaxed, place
palms next to hip on the mat
Inhale - chest up
Exhale - stretch the right leg forward
in the air, with palms in namaskara

YOGA
mudra
Release - exhale, release the palms
down and get back to squat position .
Repeat on the other side.

Key Alignments
Chest up
Heels pressed on the mat

Gaze
Forward

Page Number
STANDING ASANAS

Contraindication
Knee and ankle injuries
Lower back injuries be gentle

Benefits
Improves focus and concentration

LEK
Stretches the hips

Scale Down
Place palms on the mat to balance or
finger tip on the mat

YOGA
Sit on left heel and stretch the right
leg forward

Scale up
Hold the right leg keeping the back
straight

Varition
Pasasana

Page Number
STANDING ASANAS

17.23. Hanumanasana

Starting Position
Adho Mukha Svanasana

Body Movement - Breath

Inhale - place the right leg in between
the palms and stretch the left leg

LEK
back, toes pointing back, slowly start
walking the right toes forward till the
right heel comes on the floor
Exhale - stretching the right leg
forward, sinking the hip down chest
up, palms in namaskara

YOGA
Release - Inhale, palms on the mat,
slowly walk the right leg back, tuck
the left toes in and exhale get back to
mountain.
Repeat on the other side.

Key Alignments
Hips and Shoulders facing forward
Front leg straight, toes relaxed

Gaze
Forward

Page Number
STANDING ASANAS

Contraindication
Groin and Hamstring injuries be
gentle

Benefits
Stretches the Thighs, Hamstrings,
Groins
Stimulates the abdominal organs

Scale Down

LEK
Ardha hanumanasana
Hands down on the floor keeping the

YOGA
right knee soft bend

Scale up
Stretch the arms up to the ceiling, arc
back

Page Number
STANDING ASANAS

17.24. MALASANA

Starting Position
Tadasana

Body Movement - Breath

Feet hip width apart, toes pointing
out

LEK
Exhale - squat down with the knees
and toes inline
Inhale - chest up sink the hip down,
stretching the knees to the side wall
Release - exhale palms on the mat,
Inhale, slowly back to tadasana

Key Alignments
YOGA
Knee and ankle inline
Back straight,chest up

Gaze
Forward

Page Number
STANDING ASANAS

Contraindication
Knee and ankle injuries
Lower back injuries be gentle

Benefits
Tones the belly
Stretches the ankles
Groins and back

Scale Down
LEK
Place palms on the mat or place rolled
mat under the heels

Scale up
YOGA
Forward bend with palms on the mat,
placing forearms and forehead on the
mat

Variation
Malasana forward bend and lateral
bend

Page Number
STANDING ASANAS

17.25. Uttana Pristhasana

Starting Position
Adho Mukha Svanasana

Body Movement - Breath

Inhale - place the right leg forward
outside the right palm, stretching the

LEK
left leg back, keeping the left toes
tucked in left knee off the mat
Exhale - place the left elbow down
and then right elbow down, interlock
the fingers and place the forehead on
palm

YOGA
Release - Inhale, chest up, palms on
the mat, exhale right leg back to
mountain.
Repeat on the other side.

Key Alignments
Elbows and shoulders in line
Right knee closer to right shoulder

Gaze
Forward
Down

Page Number
STANDING ASANAS

Contraindication
Knee and hip injuries
Weak shoulders be gentle

Benefits
Opens up the hips
Tones the buttocks
Great for athletes

Scale Down
LEK
Place left elbow down
Place left knee on the mat, toes

YOGA
pointing back

Scale up
Sink the hip down, right knee closer to
the right shoulder, keeping left leg
engaged

Page Number
STANDING ASANAS

17.26. Parighasana

Starting Position
Vajrasana

Body Movement - Breath

Fold the mat, knees hip width apart on

LEK
the folded mat, facing the side wall,
palms on the hips
Inhale - stretch the right leg to the
right side, right heel and left knee
inline, press the right feet firm on the
mat right toes pointing to the side

YOGA
wall
Inhale - place the right palm on the
right thigh
Exhale - slide the right palm towards
the right ankle or stretching the left
arm over head, lateral bend turning
the chest towards the ceiling, breath
normal in final position
Release - Inhale, release the arms and
bend the right leg, back to center.
Repeat on the other side.

Page Number
STANDING ASANAS

Body Movement - Breath With Block

Fold the mat, knees hip width apart on
the folded mat, facing the side wall,
palms on the hips
Inhale - stretch the right leg to the
right side placing the block towards
the right calf muscle area horizontal
or vertical, right heel and left knee
inline, press the right feet firm on the

LEK
mat right toes pointing to the side
wall
Exhale - placing the left palm on the
hip, press the right palm on the block,
with fingers wide open, stretching
away from the block

YOGA
Exhale - turn the chest towards the
ceiling stretching the left arm
overhead, gaze at left armpit and left
fingers

Gaze
Left Armpit

Key Alignments
Knees inline with hips
Left knee and right heel inline
Extended leg straight, toes pointing
to the side wall

Page Number
STANDING ASANAS

Contraindication
Knee injuries
Neck injuries be gentle

Benefits
Stretches the whole leg and ribs,
Opens the chest and shoulders.

Scale Down

LEK
Place the right palm on right thigh,
left palm on hip

YOGA
Right toes point forward

Scale up
Both palms facing each other

Page Number
STANDING ASANAS

17.27. Ardha Mandala

Starting Position
Vajrasana

Body Movement - Breath

Fold the mat, knees hip width apart on
the folded mat, facing the side wall,
palms on the hips
Inhale - stretch the right leg to the

LEK
right side, right heel and left knee
inline, press the right feet firm on the
mat right toes pointing to the side
wall or to the front wall
Inhale - place the left palm on the mat
with fingers wide open, stretch hip

YOGA
forward with chest up, look forward
Exhale - stretch the right arm
overhead with right leg firm on the
mat, only when comfortable, exhale
and lift the right leg off the mat in the
air
Release - Inhale, release the arms and
bend the right leg, back to center.
Repeat on the other side.

Gaze
Forward
Up / Thumb finger

Page Number
STANDING ASANAS

Key Alignment
Left knee and hip inline, with toes
pointing back or tucked in
Left knee and right heel inline
Hip stretching forward with chest up

Contraindication
Shoulder, Hip and Knee injuries be

LEK
gentle
Patient of Hernia and Inflammation
Recent Arm injury avoid this practice

Benefits

YOGA
Shoulder and Chest Opener
Strengthens the Side, Shoulders and
the Chest
Strengthens the diaphragm muscles
Opens the pelvic area and hips

Scale Down
Place right palm on the hip
Right leg on the mat with toes
pointing to the front

Scale up
Stretch the right arm overhead with
right leg off the mat

Page Number
STANDING ASANAS

17.28. Skandasana

Starting Position
Tadasana

Body Movement - Breath

From Prasarita Padottanasana A, turn
the right toes towards the right side
Inhale - chest up look forward
Exhale - bending the right knee and

LEK
keeping the left leg straight, sinking
the hip down, palms on the mat with
left toes pointing to the ceiling
Exhale - stretch the arms up to the
ceiling inline with ears, shoulders and
neck relaxed

YOGA
Release - exhale palms on the mat,
slowly get back to Prasarita
Padottanasana.
Repeat on the other side

Gaze
Forward

Key Alignment
Chest up
Hip and shoulders facing forward
Ear and arm inline

Page Number
STANDING ASANAS

Contraindication
Hip, knees and ankle injuries be gentle
Hip surgeries avoid this practice

Benefits
Improves the balance and core

LEK
strength.
Stretches the hamstrings and hips
Relieves and prevents back pain and
sciatica.
Stretches the inner and outer leg, aslo
the knees.

Scale Down
YOGA
Palms on the mat

Scale up

Arms stretching up to the ceiling with

right toes pointing towards the ceiling

Variation
Samakonasana

Page Number
STANDING ASANAS

17.29. Pasasana

Starting Position
Malasana

Body Movement - Breath

From malasana slowly join feet

LEK
together, with palms on the mat next
to hips, keeping feet, knees together,
Inhale - chest up and stretch the left
arm up to the ceiling, ear and arm in
one line
Exhale - Twist the chest towards the

YOGA
right with left upper arm placed
outside the right thigh, with right pal
support, exhale and twist more
deeper
If comfortable join both palms to the
heart center or go for binding
Release - exhale back to center
Repeat on the other side

Key Alignments
Feet together
Chest up

Gaze
Back / Down

Page Number
STANDING ASANAS

Contraindication
Knee and back inury be gentle

Benefits
Abdominal organs get a good
massage, for better digestion
The spine, groins, and thighs gets

LEK
stretched

Scale Down
In malasana, binding the left knee with
left arm, exhale and turn the chest to

YOGA
the right side
Right palm back for support with left
palm outside right thigh, exhale and
twist
Scale up
Palms together
Pasasana with bind

Page Number
 L0
L0
YOGA
YOGA

LEK
YOGA

BALANCING ASANAS
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BALANCING ASANAS

18.1. Ardha Chandra Chapasana

Starting Position
Tadasana

Body Movement - Breath

Feet hip width apart, keeping the
knees soft, bend forward and place
the palms on the mat.

LEK
Inhale - stretch the right leg to the
back wall, keeping the right thigh
parallel to the floor, right toes off the
mat, place the left palm on the mat,
keeping the left leg knee soft bend
Exhale - turn the hip and shoulder
towards the right side, stretching the

YOGA
right arm up to the ceiling , bend the
right leg and catch hold of right ankle
with right hand, exhale and open up
the chest and twist more deeper
Release - exhale, release the posture,
feet together inhale back to tadasana

Key Alignments
Chest and Hips facing the side wall

Gaze
Right shoulder / Right fingers

Page Number
BALANCING ASANAS

Contraindication
Knee, ankle and hip injuries be gentle

Benefits
Opens the hamstrings, hips and chest

LEK
Scale Down
Ardha chandrasana
Warrior 3
Finger tip on the mat

YOGA
Scale Up
Left toes pointing to the front,
keeping legs straight

Page Number
BALANCING ASANAS

18.2. Ardha Chandrasana

Starting Position
Tadasana

Body Movement - Breath

Feet hip width apart, keeping the
knees soft, bend forward and place
the palms on the mat.

LEK
Inhale - stretch the right leg to the
back wall, keeping the right thigh
parallel to the floor, right toes off the
mat, place the left palm on the mat,
keeping the left leg knee soft bend
Exhale - turn the hip and shoulder
towards the right side, stretching the

YOGA
right leg to the back wall in the air,
right toes pointing towards you, heel
stretching towards the back wall
Exhale - right arm up to the ceiling
,open up the chest.
Release - exhale, release the posture,
feet together inhale back to tadasana

Parivrtta Ardha Chandrasana

Instead of left finger tip on the mat,
place right finger tip on the mat , and
turn the chest towards the left and
twist, stretching the left arm up to
the ceiling with right leg stretching to
the back wall in the air

Page Number
BALANCING ASANAS

Key Alignments
Chest and Hips facing the side wall

Gaze
Right fingers
Down

LEK
Contraindication
Knee, ankle and hip injuries be gentle

Benefits

YOGA
Opens the hamstrings, hips and chest

Scale Down
Warrior 3
Finger tip on the mat

Scale Up
Left toes pointing to the front,
keeping legs straight

Page Number
BALANCING ASANAS

18.3. Parivrtta Utthita Hasta Padangusthasana

Starting Position
Tadasana

Body Movement - Breath

Feet hip width apart, hug the right
knee to the chest, keeping the left
knee soft bend, make a left three

LEK
finger grip to right big toe, place right
palm on hip and stand straight
Inhale - chest up and stretch the right
leg forward in the air
Exhale - turn the chest (twist) to the
right side stretching the right arm to
the back wall

YOGA
Release - Inhale back to center,
exhale and release. Repeat on the
other side.

Key Alignments
Left leg straight
Chest opening to the side wall

Gaze
Right shoulder
Fingers

Page Number
BALANCING ASANAS

Contraindication
Knee, ankle injuries
Abdominal injuries be gentle

Benefits
Brings focus and stamina
Opens up the hamstring and chest

LEK
Scale Down
Utthita hasta A
Hug the right knee to the chest and
twist with one hand against the knee

YOGA
and other hand extended to the back
of the class

Scale Up
Shift the gaze to the back of the class,
keeping the right leg straight

Page Number
BALANCING ASANAS

18.4. Swarga Dhivjasana

Starting Position
Tadasana
Baddha Parsvakonasana
Body Movement - Breath
Feet hip width apart, knees bend
scaut down half way, slide the right
arm from inside the right thigh,

LEK
stretch the left arm from behind and
catch hold of left wrist with right
hand, shifting the wait on left leg
Inhale - slowly straighten the left leg
and stretch the right leg towards the
side wall
Exhale - hold the posture, keeping the

YOGA
spine straight, right toes pointing to
the side wall
Release - exhale, bend the right knee
and slowly bend forward and release,
Inhale and back to tadasana

Key Alignments
Hip and chest facing forward
Right toes pointed

Gaze
Forward

Page Number
BALANCING ASANAS

Contraindication
Shoulder injuries
Tight hamstring
Knee or ankle injuries be gentle

Benefits
Strengthens the legs
Teaches one to maintain steady focus
Increases concentration in chaotic

LEK
situations

Scale Down
Hug knee to the chest and balance on
one leg

YOGA
Tree pose

Scale Up
From baddha parsvakonasana

Page Number
BALANCING ASANAS

18.5. Utthita Hasta Padangusthasana A , B , D

Starting Position
Tadasana

Body Movement - Breath

A - Hug the right knee to the chest,
keeping the back straight, make a
three finger grip to right big toe,
placing the left palm on the hip

LEK
Inhale - chest up, stretch the right leg
forward inline with hip, keeping the
right elbow soft bend, toes pointing
towards you, heel stretching forward,
shoulder in the center
Exhale - hug the right knee back to
chest and release, back to tadasana

YOGA
B - Same from utthita A stretch the
right leg towards the right side of the
wall, placing the hip facing forward,
stretch the right leg to the ceiling,
toes pointing towards you
D - Continue the same what we did in
Utthita A, keeping the chest up
Exhale - release the hold of right big
toe, keeping the right leg in the air,
stretching the arms up to the ceiling,
right toes pointing towards you
Exhale - hug the right knee back to
chest and release

Key Alignments
Hips in the center
Left leg straight
Shoulders inline

Page Number
BALANCING ASANAS

Gaze
Right big toe

Contraindication
Ankle and lower back injuries
Low blood pressure be gentle

LEK
Benefits
Increases the strength of the legs
Stretch the thigh's muscles.

Scale Down

YOGA
Palms on the hip
Left leg knee soft bend
Right elbow and knee soft bend

Page Number
BALANCING ASANAS

18.6. Virabhadrasana 3
Starting Position
Tadasana

Body Movement - Breath

Exhale - bend forward keeping knees
soft bend, walk the fingers forward on
the floor ahead
Inhale - stretch the left leg back, off

LEK
the mat left thigh parallel to the floor
Exhale - step by step fingers off the
mat, lift the chest up and stretch the
arms inline with ears, looking down at
the floor
Release - exhale, slowly place the
hand down, left leg down, inhale back

YOGA
to tadasana. Repeat on the other side

Key Alignments
Hip and chest facing down
Left leg parallel to the floo
Ears and arms inline

Gaze Front
Down

Page Number
BALANCING ASANAS

Contraindication
Knees and neck injuries be gentle

Benefits
Strengthens the ankles and legs
Strengthens the shoulders and
muscles of the back

LEK
Tones the abdomen
Improves balance and posture.

Scale Down
Palm on the hips
Finger tip on the mat

Scale Up
YOGA
Palms together, stretch forward
Left leg straight,hip in the center

Page Number
BALANCING ASANAS

18.7. Garudasana
Starting Position
Tadasana

Body Movement - Breath

Feet hip width apart, place the palms
on the hips, toes wide open on the
mat, knees bend
Inhale - lift the left leg and cross it

LEK
over the right leg, left toes resting on
right calf, sink the hip down and
stretch the arms shoulder line,
crossing the right arm over the left
arm, rounding the back, fingers
interlocked thumb finger to the nose
tip

YOGA
Exhale - left elbow to left knee,
breathing normal, gaze at the thumb
finger
Release - exhale release the arms and
left leg and back to tadasana.
Repeat on the other side

Key Alignments
Hip and shoulders facing forward
Knees soft bend

Gaze
Thump finger
Forward

Page Number
BALANCING ASANAS

Contraindication
Recent knee, ankle or shoulder injury
avoid
Obesity, frequent headaches, high or
low blood pressure or asthma be
gentle

Benefits

LEK
Strengthens and stretches the ankles
and calves
Stretches the thighs, hips, shoulders,
and upper back
Improves concentration and sense of
balance.

YOGA
Scale Down
Palms on the hips

Scale Up
Elbow and knee together in final
position

Page Number
BALANCING ASANAS

18.8. Natarajasana
Starting Position
Tadasana

Body Movement - Breath

Feet hip width apart, hug the right
knee to the chest, holding the right
ankle with four finger and thumb
finger, place the left palm on the hip

LEK
Inhale - stretch the right leg up to the
back wall holding with right hand,
lengthen the spine keeping the chest
up, arc the back
Inhale - stretch the left arm forward
inline with left ear, left fingers in any
mudra, looking at the left fingers

YOGA
Release - exhale, hug the right knee
back to chest, exhale and lease the
pose, back to tadasana.
Repeat on the other side

Key Alignments
Hip and shoulders facing forward
Left leg firm on the mat

Gaze
Left finger
Forward

Page Number
BALANCING ASANAS

Contraindication
High blood pressure and back pain be
gentle
Chest pain, hernia, colitis avoid this
pose

Benefits
Strengthens and stretches your

LEK
ankles, legs, thighs, chest, abdomen,
thorax and hips
Develops greater flexibility in your
spine, shoulders, and hamstrings

Scale Down

YOGA
Left palms on hip
Left knee soft bend

Page Number
BALANCING ASANAS

18.9. Vrikshasana
Starting Position
Tadasana

Body Movement - Breath

Feet hip width apart, hip, shoulders
facing forward
Exhale - hug the right knee to the
chest, hold the right ankle with right

LEK
hand and place the right heel closer to
left inner thigh
Inhale - stretch the right knee
towards the right, keeping the hips in
the center, left leg straight, engaging
the knee cap, stretch arms up to the
ceiling, look forward, breath normal in

YOGA
the final position.
Release - exhale and release the
posture.
Repeat to the other side

Key Alignments
Right knee pointing to the right side
Shoulder and hip facing forward
Gaze to an object which is not moving

Gaze
Forward

Page Number
BALANCING ASANAS

Contraindication
People with arthritis, vertigo avoid
this posture
High BP be gentle

Benefits
Improves bodily and mental balance
Strengthens your legs, thighs, spine,

LEK
shoulders and arms
Grants stability of mind and body
Tones your arm and leg muscles

Scale Down

YOGA
Palms to heart center
Place right feet closer to left thigh

Scale Up
Stretch the right knee towards right
side
Stretching the arms up, palms
together

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BALANCING ASANAS

18.10. Urdhva Prasarita Eka Padasana

Starting Position
Tadasana

Body Movement - Breath

Exhale - bend forward and place both

LEK
palms on the mat. Shift the entire
weight onto the left leg
Inhale - stretch the right leg up
towards the ceiling. Slowly walk the
palms closer to right foot and catch
hold of ankle, keeping elbows bend

YOGA
forehead to right knee.
Release - exhale, release the posture
and place the right leg down Inhale,
tadasana.
Repeat on the other side.

Key Alignments
Hips facing forward
Abdomen to the chest
chin to the shin

Gaze
Down

Page Number
BALANCING ASANAS

Contraindication
Lower back injuries
Ankle or knee injuries be gentle

Benefits
Calms the mind
Strengthens the legs

Scale Down

LEK
Both hands down
Warrior 3- upper body parallel to the
ground

Scale Up
YOGA
Stretching the right leg to the ceiling,
holding the right ankle with both
hands, forehead to knee, chin to shin

Page Number
 YOGA
YOGA

LEK
YOGA

ARM BALANCE / CORE

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ARM BALANCE / CORE ASANAS

19.1. Koundinyasana 2

Starting Position
Malasana / Adho Mukha Svanasana

Body Movement - Breath

From mountain, place the right leg
outside the right palm, bend the
elbows, placing the right thigh on

LEK
right upper arm, slide the head
forward, keeping the chest up, look
ahead
Inhale - chest up, slide the head
forward
Exhale - right leg off the mat right

YOGA
toes pointing to the side wall,
stretching and lifting the left leg off
the mat, breath normal in the final
position
Release - exhale slowly release the
feet down and back to mountain rest
in child's pose

Key Alignments
Wrists and shoulders inline
Fingers wide open
Chest up

Gaze
Side wall / Down

Page Number
ARM BALANCE / CORE ASANAS

Contraindication
Wrist injuries, Shoulders injuries and
abdominal injuries be gentle

Benefits
Strengthens the
shoulders and the
arms

LEK
Improves balance
and concentration.

Scale Down
Kakasana

YOGA
Parsva bakasana

Scale Up
Feet off the mat
Big toes together
Chest up

Page Number
ARM BALANCE / CORE ASANAS

19.2. Chamathkarasan

Starting Position
Adho Mukha Svanasana

Body Movement - Breath

Feet hip width apart in mountain,
Inhale - stretching the right leg up
towards the ceiling

LEK
Exhale - turn the hip towards the
ceiling placing the right leg outside
the left foot, stretch the hip and chest
up towards the ceiling, stretching the
right arm up to the ceiling inline with
right ear

YOGA
Release - exhale right palm closer to
the body and get back to the
mountain.
Repeat on the other side

Key Alignments
Left fingers wide open
Hip and chest facing the ceiling

Gaze
Right armpit / Back wall

Page Number
ARM BALANCE / CORE ASANAS

Contraindication
Wrist,
shoulders and
arms injuries
be gentle
Neck and
back injuries
avoid this
pose

Benefits

LEK
Strengthens
shoulders
Upper back

Scale Down
Side plank

YOGA
Three leg
mountain
with hip
opening

Scale Up
In the final position with right leg firm
on the mat, stretching the right arm
to the back wall inline with right ear

Page Number
ARM BALANCE / CORE ASANAS

19.3. Tolasana

Starting Position
Dandasana

Body Movement - Breath

Place right foot on top of left thigh
and left foot on top of right thigh,
getting into purna padmasana, place

LEK
the palms in between the thighs and
hips with fingers wide open
Inhale - round the back little
Exhale - lift the hips off the mat,
keeping the chest up
Release - exhale and release the

YOGA
posture, step by step come out from
padmasana, stretch the legs back to
dandasana
Repeat on the other side

Key Alignments
Chest up
Palms in between thighs and hips, with
fingers wide open

Gaze
Forward

Page Number
ARM BALANCE / CORE ASANAS

Contraindication
Neck, wrist and Shoulder injuries be
gentle

Benefits
Strengthens the abdomen, hips, spine,
shouldesr, wrist and arms

Scale Down
LEK
Sit in sukhasana
Sit in ardha padmasana

YOGA
Use two blocks

Scale Up
Chest up

Page Number
ARM BALANCE / CORE ASANAS

19.4. Bala Kakasana

Starting Position
Vajrasana

Body Movement - Breath

Sitting in vajrasana, place the elbows
down on the mat, palms away from
each other, toes tucked in, place the

LEK
knees on upper arms
Inhale - chest up, slide and look
forward, come on the toes
Exhale - right toes off the mat, left
toes off the mat.
Release - exhale, release both toes on

YOGA
the mat, get back to child pose.,
inhale sit up in vajrasana

Key Alignments
Elbows and wrists in line
Place knees on the upper arm close to
the armpit.

Gaze
Forward

Page Number
ARM BALANCE / CORE ASANAS

Contraindication
Wrist injuries, shoulder injuries and
abdominal injuries be gentle

Benefits
Strengthens the shoulders and arms
Improves balance and concentration.

Scale Down
Kakasana
LEK
YOGA
Scale Up
Feet of the mat
Big toes together and chest up

Page Number
ARM BALANCE / CORE ASANAS

19.5. Kakasana

Starting Position
Tadasana

Body Movement - Breath

Kakasana - from malasana, place the
palms down with fingers wide open,
bend the arms and rest the side of the

LEK
knees on the upper arms, elbows
pointing to the side wall
Bakasana -
Feet hip width apart in tadasana,
knees soft bend, place the palms on
the mat, fingers wide open, toes

YOGA
tucked in, rest the knees to the
armpits
Inhale - slide forward and chest up
Exhale - right toes off the mat, next
exhalation left toes off the mat,
looking ahead breath normal
Release - exhale, release the posture
and get back to child pose, inhale back
to tadasana
Key Alignments
Palms firmly pressed with fingers wide
open
Chest up and hip down
Gaze
Forward

Page Number
ARM BALANCE / CORE ASANAS

Contraindication
Wrist, shoulder and abdominal injuries
be gentle

Benefits
Strengthens the arms and wrist
Builds core strength

LEK
Scale Down
One leg off the mat

YOGA
Scale Up
Arms straight and chest up
Bakasana

Variation
Eka pada kakasana

Page Number
ARM BALANCE / CORE ASANAS

19.6. Chaturanga Dandasana

Starting Position
Dandasana

Body Movement - Breath

Feet hip width apart, wrist and
shoulder inline
Inhale - deeply

LEK
Exhale - bend the elbows and sink the
entire body half way down, elbow
closer to the chest away from the
body, tail bone tucked in, tighten the
butocks and breath normal

YOGA
Key Alignments
Elbows close to the body
Tailbone tucked in, tighten the
buttocks
Elbow closer to the body

Gaze
Forward
Down

Page Number
ARM BALANCE / CORE ASANAS

Contraindication
Wrist, Shoulder injuries and Back
injuries be gentle

Benefits
Improves posture
Builds core strength

LEK
Scale Down
Knees on the mat

YOGA
Scale Up
Body in one straight line, engaging
the muscles, buttocks tightened

Page Number
ARM BALANCE / CORE ASANAS

19.7. Vasisthasana

Starting Position
Dandasana

Body Movement - Breath

From dandasana, place the right palm
in the center, right wrist and shoulder
in line, turn the heels to the right side,

LEK
facing the entire body to the left,
place the left palm on the hip, feet on
top of each other
Inhale - stretch the hip and chest up
Exhale - hold the posture stretching
the left arm up to the ceiling, breath

YOGA
normal
Release - exhale and release back to
dandasana.
Repeat on the other side.

Key Alignments
Wrist and shoulders in line
Chest and hips up

Gaze
Left thumb finger

Page Number
ARM BALANCE / CORE ASANAS

Contraindication
Wrist, shoulder and abdominal injuries
be gentle

Benefits
Improves awareness and endurance
Strengthens arms and shoulders

LEK
Scale Down
Elbow side plank
Feet wider, right palm placed on the
hip

Scale Up

extendingYOGA
Catching hold of the big toe and

Stretch the right leg up towards the

ceiling

Variation
Vishvamitrasana
Sage kashyapasana

Page Number
ARM BALANCE / CORE ASANAS

19.8. Brahmacharyasana
Starting Position
Dandasana

Body Movement - Breath

Sitting in dandasana, place palms next
to the hips, fingers pointing forward
or place blocks next to hips and press
the palms on the block with fingers

LEK
wide open and lift the hip off the mat
and then legs off
Inhale - knees soft bend, toes off the
mat
Inhale - straighten the legs keeping
the heels fixed on the mat, stretch the

YOGA
hip little back chest up
Exhale - hip off the mat, keeping the
chest up feet of the mat step by step,
breath normal in final position
Release - exhale and slowly release
the posture, breath normal

Key Alignments
Chest up
Palms placed in between the hips and
thighs

Gaze
Toes
Forward

Page Number
ARM BALANCE / CORE ASANAS

Contraindication
Wrist, elbows, shoulders and
abdominal injuries be gentle

Benefits
Strengthening the back, abdomen,
legs and hips
Helps to reduce back pain.

LEK
Scale Down
Feet on the mat with hips off
Hip down with one leg off the mat

YOGA
Scale Up
Toes pointing towards you
Finger tip on the mat

Page Number
ARM BALANCE / CORE ASANAS

19.9. Ardha Pincha Mayurasana

Starting Position
Adho Mukha Svanasana

Body Movement - Breath

Place the right and left elbows down,
fingers interlocked, palms on the mat,
tuck the toes in, straighten the legs,
feet together or wider, start walking

LEK
the legs forward until the legs can be
straight
Inhale - look at the toes
Exhale - chin outside the palm on the
mat, keeping the shoulder and neck
relaxed

YOGA
Release - exhale, place knees on the
mat, release the interlocked fingers
and,get back to child pose

Gaze
Forward

Key Alignments
Forearms firm on the mat
Chest up
Legs straight

Page Number
ARM BALANCE / CORE ASANAS

Contraindication
Shoulder injuries
Tight hamstrings be gentle

Benefits
Strengthens the core and the
shoulders
Stretches the hamstrings

LEK
Scale Down
Feet wider, walking the legs back
Elbow plank

YOGA
Scale Up
Dolphin push-ups

Page Number
ARM BALANCE / CORE ASANAS

19.10. Navasana

Starting Position
Dandasana

Body Movement - Breath

Hug the knees to the chest
Inhale - stretch the arms forward
Exhale - feet off the mat, keeping the
chest lifted up, stretching both legs

LEK
forward in the air, toes pointing
towards you, heels stretching
forward, leg straight, lengthening the
spine, breath normal in the final
position
Release - exhale, release and hug the

YOGA
knees back to the chest

Gaze
Forward

Key Alignments
Spine lengthened
Toes pointing inward
Heels stretching ahead

Page Number
ARM BALANCE / CORE ASANAS

Contraindication
Asthma, headache and low
BP be gentle

Benefits
Improves digestion
Strengthens the core

LEK
Scale Down
Knees bent
Hand support on the floor

YOGA
Scale Up
Arms up to the ceiling
Keeping the legs straight, chest up

Variation
Navasana twist, navasana leg pulses,
ardha padma navasana
Single leg navasana, navasana with
legs mat width apart and hands
extended in between legs
Navasana dynamic, single leg
navasana twist

Page Number
ARM BALANCE / CORE ASANAS

19.11. Merudandasana

Starting Position
Dandasana

Body Movement - Breath

Hugging the knees to the chest, make
a three finger grip to the big toes,
Inhale - chest up, shoulder and neck
relaxed, looking forward

LEK
Exhale - gently take the feet off the
mat step by step, keeping the back
straight, exhale stretch the legs wider
in the air mat width with toes pointing
towards you, heels stretching towards
the ceiling, elbows soft bend

YOGA
Release - exhale, release and hug the
knees back to the chest
Gaze
Forward

Key Alignments
Spine lengthened
Toes pointing inward
Heels stretching ahead

Page Number
ARM BALANCE / CORE ASANAS

Contraindication
Hip surgery avoid this practice
Severe knee pain, knee injury and
normal back pain be gentle

Benefits
Stretches the hips and hamstrings

LEK
Realigns the spine
Improves balance, focus and flexibility

Scale Down
Knees bent

Scale Up
YOGA
Holding the big toes, feet together,
forehead to the knees

Page Number
ARM BALANCE / CORE ASANAS

19.12. Urdhva Galavasana

Starting Position
Tadasana

Body Movement - Breath

From tadasana, hug the right knee to
the chest, place the right foot on left
thigh, holding the right leg with left
hand bend forward with palms placed

LEK
or finger tip on the mat (ardha padma
paschimottanasana)
Inhale - chest up, look ahead on the
floor
Exhale - gently bend the elbows and
rest the right leg on both arms,
resting the right knee on right upper

YOGA
arm and right toes tucked in to left
upper arm, inhale slide the body
forward with left leg stretched back,
exhale resting the right leg on both
arms, engaging the core lift the left
leg off the mat
Release - exhale and slowly release,
repeat on the other side

Key Alignments
Fingers wide open
Right leg resting on both arms

Gaze
Forward

Page Number
ARM BALANCE / CORE ASANAS

Contraindication
Hip, shoulders and wrists injury be
gentle
Vertigo, pregancy avoid this practice

Benefits
Strengthens the shoulders, wrists,

LEK
arms and core
Stretches the hips and legs.
Improves balance and stimulate the
digestive organs

Scale Down

YOGA
Left feet on the mat
Eka pada kakasana

Scale Up
Left leg stretching up to the ceiling,
gaze to the front with chest up

Page Number
ARM BALANCE / CORE ASANAS

19.13. Anantasana
Starting Position
Dandasana

Body Movement - Breath

From dandasana, lie down on the mat
and turn the body to the left side and
rest the head on the left hand, bend
the right knee to the chest and make

LEK
a three finger grip to the right big toe
Inhale - chest up, keeping the
shoulders and neck relaxed
Exhale - stretch the right leg up to the
ceiling with three finger grip to right
big toe, right toes pointing towards
you, right heel stretching up to the

YOGA
ceiling, look up at right big toe or look
down
Release - exhale and release the
posture, repeat on the other side

Key Alignments
Left leg relaxed
Head resting on the palm
Neck and shoulder relaxed

Gaze
Down
Up

Page Number
ARM BALANCE / CORE ASANAS

Contraindication
Back injury, sciatica and slipped disc
Chronic headaches and diarrhea be
gentle

Benefits
Stretches the backs of the legs

LEK
and the sides of the torso
Tones the belly
Stretches and strengthens the
hamstrings, back of your leg part

Scale Down

YOGA
Left palm on the mat with right leg
stretching up
Right knee soft bend

Scale Up
Right leg half inch off the mat

Page Number
 YOGA

LEK
YOGA

| [Link] training academy

BACK BEND
BACKBEND ASANAS

20.1. Anjaneyasana
Starting Position
Adho Mukha Svanasana

Body Movement - Breath

Inhale right leg forward in between
palms, right knee and ankle offline,
fold the left side of the mat into half
and place the left knee on the folded
mat and stretch the left leg back, toes

LEK
pointing back (severe knee injuries
left toes ucked in)
Inhale - chest up place the palms on
the hips
Exhale - sink the hip down and stretch
the arms up to the ceiling inline with

YOGA
ear and arc back
Release - exhale, release the palms
down, tuck the left toes in and get
back to mountain. Repeat on the
other side
Body Movement - Breath With Block
Inhale right leg forward in between
palms, place the block vertically inline
with the arc of the feet, press the
palms on the block without holding
the block and arc back, once
comfortable stretch the arms up
towards the ceiling with pressing the
blocks in between the palms keeping
fingers wide open, gaze at the block
or to the back wall

Page Number
BACKBEND ASANAS

Key Alignments
Right knee and toes offline
Hips and chest facing forward

Gaze
Thumb fingers

Contraindication

LEK
Knee injuries
Back injuries be gentle

Benefits
Opens up the hips
Relieves back pain

YOGA
Scale Down
Place palms on the hips and arc back
left toes tucked in

Scale Up
Sinking the hip down deeper arc back
and gaze at the thumb fingers, left
toes pointing back and stretched

Page Number
BACKBEND ASANAS

20.2. Eka Pada Rajakapotasana

Starting Position
Adho Mukha Svanasana

Body Movement - Breath

Inhale - place the right knee in
between palms, stretching the right
foot towards the left side, right knee
towards the right palm, hip in the
center, stretch the left leg back, toes

LEK
pointing back and chest up
Exhale - place the right palm on the
mat and turn the chest towards the
left, bending the left knee, left toes
closer to the buttoks
Inhale - stretch the right arm up,

YOGA
bending the right elbow hold the left
arm (fingers interlocked or hold left
wrist) and open up the chest
Release - exhale, release the palms
down, tuck the left toes in and back to
the mountain.
Repeat on the other side

Key Alignments
Hips facing forward
Buttocks on the mat
Chest open

Page Number
BACKBEND ASANAS

Gaze
Forward

Contraindication
Back injuries
Ankle and hip injuries
be gentle

LEK
Benefits
Opens up the hips
Relieves back pain

Scale Down

YOGA
Eka pada rajakapotasana beginner
variation with hands down
Twisting with right palm on the mat,
left knee bend

Scale Up
Eka pada rajakapothasana (full back
bend)

Page Number
BACKBEND ASANAS

20.3. Dhanurasana
Starting Position
Makarasana

Body Movement - Breath

Bend the knees and hold the ankles
with four fingers and thumb finger,
knees not to wider or two close to
each other, place the forehead on the
mat keeping the arms straight

LEK
Inhale - lift the chest up and thighs off
the mat, look down in the beginning,
breathing normal, ever inhalation lift
the chest up higher, with big toes
together
Release - exhale, release the posture

YOGA
and get back to makarasana.

Key Alignments
Arms straight
Four fingers and the thumb finger to
the ankle

Gaze
Forward

Page Number
BACKBEND ASANAS

Contraindication
Back injuries
Migraine be gentle

Benefits
Improves posture

LEK
Strengthens the back

Scale Down
Shalabhasana variation
Bhujanga

Scale Up
YOGA
Big Toes together

Variation
Pashva dhanurasana,
Ardha dhanurasana

Page Number
BACKBEND ASANAS

20.4. Eka Pada Ashtanga Namaskara

Starting Position
Dandasana

Body Movement - Breath

Exhale - knees, chest, chin down on

LEK
the mat, keeping knees together, walk
knees little forward, slide palms inline
with chest and chin on the mat
Inhale - stretch the left leg up to the
ceiling without turning the head, right
knee off the mat keeping the left toes
tucked in

YOGA
Release - exhale, left leg down
Repeat on the other side.

Key Alignments
Chest resting on the mat
Chin on the mat

Gaze
Ahead on the mat

Page Number
BACKBEND ASANAS

Contraindication
Back and neck Injuries be gentle

Benefits
Improves flexibility of the spine
Tones the hips and waist

LEK
Scale Down
Ashtanga namaskara

YOGA
Scale Up
Right leg active
Toes pointing to the back wall

Variation
Pashva dhanurasana,
Ardha dhanurasana

Page Number
BACKBEND ASANAS

20.5. Urdhva Mukha Svanasana

Starting Position
Makarasana

Body Movement - Breath

Lie down with forehead on the mat,
place the palms in between the chest
and the hips with fingers wide open,
elbow closer, feet together

LEK
Inhale - stretch the legs back,
engaging the toes and buttocks, lift
the chest up, straighten the arms with
shoulders stretched back away from
the ear
Exhale - knees, thighs off the mat,
breath normal in the final position

YOGA
Release - exhale, bend the arms, chest
down forehead down and release, get
back to child pose

Body Movement - Breath with Block

Lie down on the mat with chest up,
place the blocks horizontally in
between the chest and thigh
Inhale - place the palms on the blocks
with fingers wide open, keeping the
arms straight
Inhale - lift the chest up, stretching
the shoulders back away from the
ears, neck relaxed, look forward, with
knee, thighs off the mat
Exhale - engage the thighs, buttocks,
and stretch the toes back with feet
hip width apart
Page Number
BACKBEND ASANAS

Key Alignments
Shoulders away from the ears
Palms placed in between the chest
and thighs
Chest up

Gaze
Forward

Contraindication

LEK
Slipped disc, back pain, weak elbows
and wrists be gentle

Benefits
Stretching the front area of the

YOGA
thighs and the hip flexors
Wrists are strengthened
Stretches the chest and the spine

Scale Down
Arms soft bend
Knees on the mat
Bhujangasana

Scale Up
Knees and thighs off the mat

Variation
Twist in urdhva mukha
One leg off

Page Number
BACKBEND ASANAS

20.6. Tiryak Bhujangasana

Starting Position
Makarasana

Body Movement - Breath

Forehead on the mat, slide palms
inline with chest, feet together, knees
and thighs together, toes pointing
back

LEK
Inhale - stretch the toes back, engage
the thighs, buttocks, fingers wide
open and inhale chest up, shoulder
blade together, elbow closer to the
body, neck relaxed
Exhale - turn the chest to the right
side, exhale and twist, gaze at the

YOGA
right shoulder or right foot
Release - Inhale, chest back to center,
exhale and release back to
makarasana.
Repeat on the other side.

Key Alignments
Elbows close to the body
Big toes together

Gaze
Right shoulder
Right / Left feet

Page Number
BACKBEND ASANAS

Contraindication
Spinal injuries
Wrist, arms and shoulders injuries be
gentle

Benefits
Good for cervical issues
Improves lung capacity

Scale Down
LEK
Bhujangasana

YOGA
Scale Up
Engaging the muscles, stretching the
toes back, chest up abdomen resting

Page Number
BACKBEND ASANAS

20.7. Bhujangasana

Starting Position

Makarasana

Body Movement - Breath

Forehead on the mat, slide palms
inline with chest, feet together,

LEK
knees, thighs together, toes pointing
back
Inhale - stretch the toes back, engage
the thighs, buttocks, fingers wide
open and inhale chest up, shoulder
blade together, elbow closer to the

YOGA
body, neck relaxed
Exhale - forehead on the mat
Release - exhale and release back to
makarasana.
Repeat on the other side.

Key Alignments
Elbows close to the body
Big toes together

Gaze
Forward

Page Number
BACKBEND ASANAS

Contraindication
Spinal injuries
Wrist, arms and shoulders injuries be
gentls

Benefits
Good for cervical issues
Improves lung capacity

Scale Down
LEK
Feet wider

YOGA
Scale Up
Engaging the muscles, stretching the
toes back, chest up and abdomen
resting

Page Number
BACKBEND ASANAS

20.8. Sarpasana

Starting Position
Makarasana

Body Movement - Breath

Feet hip width apart, fingers
interlocked over the buttocks,
overhead on the mat

LEK
Inhale - stretch the toes back, tighten
the buttocks and thighs, shoulder
blade closer to each other, press the
palms
Inhale - lift the chest up off the mat,
stretching the arms up towards the
ceiling

YOGA
Release - exhale, forehead down,
palms down and get back to
makarasana

Key Alignments
Fingers interlocked (palms together)
Shoulder blades closer to each other

Gaze
Forward

Page Number
BACKBEND ASANAS

Contraindication
Shoulder injuries
Back injuries be gentle

Benefits
Strengthens the back
Prevents rounding of the shoulders

Scale Down
LEK
Bhujanasana Variation

YOGA
Scale Up
Fingers interlocked behind
Feet off the mat
Arms stretching up to the ceiling

Page Number
BACKBEND ASANAS

20.9. Shalabhasana

Starting Position
Makarasana

Body Movement - Breath

Turn the head to one side, feet
together and slide the palms under
the thighs, palm facing up or down or

LEK
interlocked any one, start sliding the
elbows under the thighs, toes tucked
Inhale - placing chin on the mat, step
by step start stretching the right leg
up and left leg up towards the ceiling,
without turning the head, breath
normal

YOGA
Release - exhale, lower the legs onto
the mat , turn the head to one side
and release the arms and get back to
makarasana

Body Movement - Breath with Block

lie down in makarasana, stretch the
arms and legs engaging the muscles
Inhale - chest up thighs off them mat,
holding the block with both arms,
inhale chest up higher
Exhale - press the block with both
palms, lengthening the spine, keeping
fingers wide open, breath normal in
the final position, look down or
forward

Page Number
BACKBEND ASANAS

Key Alignments
Feet together
Chin on the mat

Gaze
Forward

LEK
Contraindication
Abdominal injuries
Heart conditions be gentle

Benefits

YOGA
Strengthens the back muscles
Stimulates appetite

Scale Down
Ardha shalabhasana

Scale Up
Purna shalabhasana

Page Number
BACKBEND ASANAS

20.10. Ushtrasana
Starting Position
Vajrasana

Body Movement - Breath

Fold the mat into half to keep knees
safe, knees hip width apart, feet inline
with knees either toes tucked in or
pointing back, place palms on the hips,

LEK
roll the shoulders back
Inhale - palms on the hip, stretch the
hip forward, chest up stretch the right
arm up, twist to the right and release
the palm on the right heel. Bring the
hips down little and stretch the left

YOGA
arm up and release the palm on the
left heel
Inhale - stretch the hips and chest
forward, gaze to the back wall
Release - exhale, place right palm on
abdomen, turn to the left and slowly
come up with palms on the hips,
exhale get back to child pose.

Key Alignments
Chest and hip stretching forward
Toes tucked in or pointing out

Gaze
Upward

Page Number
BACKBEND ASANAS

Body Movement - Breath with Block

Fold the mat into half to keep knees
safe, knees hip width apart, feet inline
with knees either toes tucked in or
pointing back, place blocks outside
edge of the foot diagonally or
vertically
Inhale - stretching the hip forward,
rolling the shoulders back place one
palm at a time on the blocks, inhale
lift the chest up, stretching the hip
forward

LEK
Exhale - release the hold with the
block, place palms on the hips one at a
time, exhale and release get back to
child pose

Contraindication

YOGA
Back and shoulder injuries be gentle
Benefits
Improves digestion
Prevents drooping shoulders

Scale Down
Toes tucked in, hands on hips and arc
back
One hand on the hips and the other
hand to the ceiling.

Scale Up
Palms on the soles of the feet and
head back

Page Number
BACKBEND ASANAS

20.11. Supta Veerasana

Starting Position
Vajrasana

Body Movement - Breath

From vajrasana, knees together, feet
wider, both hips and top of the feet
resting on the mat with toes pointing
back, knees not to wider or closer

LEK
Inhale - chest up, placing the palms on
the arc of the foot
Exhale - step by step lean back with
elbows down keeping the chest up, lie
down on the back with stretching the
arms back or place it on the arc of the

YOGA
foot
Release - Inhale turning the chest to
one side, exhale and come up get back
to child pose

Key Alignments
Knees together or little wider
Elbows down

Gaze
Forward
Up

Page Number
BACKBEND ASANAS

Contraindication
Back, knee and ankle problems be
gentle

Benefits
Improves digestion
Strengthens your archesIt and

LEK
quadriceps
Relaxes tendons, ligaments and many
smaller muscles in the knee
Relieves menstrual pain

YOGA
Scale Down
Elbows on the mat with chest up, look
forward

Scale Up
Shoulder blades on the mat with back
resting

Page Number
LEK
YOGA

LEK
YOGA

FORWARD BEND
FORWARD BEND ASANAS

21.1. Janu Sirasasana

Starting Position
Dandasana

Body Movement - Breath

Sitting straight, bend the right knee
and place the right heel closer to left
inner thigh, micro bend the left knee,
left toes pointing towards you,

LEK
keeping the back straight
Inhale - stretch the arms up to the
ceiling lengthen the spine
Exhale - bending forward from the
hips, chin, arms stretching forward
abdomen resting on the thigh, take

YOGA
both arms over the left feet and grab
hold the left wrist, breath normal in
the posture
Release - Inhale, chest up, stretch the
arms up to the ceiling, exhale and
release.
Repeat on the other side
Key Alignments
Right knee pointed to the side
Torso slightly turned to the extended
foot
Gaze
Forward

Page Number
FORWARD BEND ASANAS

Body Movement - Breath with Block

Getting into janu sirsasana, place the
strap on arc of the left foot, holding
the strap in both hands
Inhale - chest up
Exhale - bend forward left thigh and
chest closer to each other, keeping
elbow soft bend, inhale chest up
exhale bend forward chin stretching
towards shin, breath normal in final
position

LEK
Contraindication
Asthma
Knee injuries

YOGA
Benefits
Improves digestion
Calms the mind
Stretches the back and hamstrings.

Scale Down
Bend the left knee
Palms on the mat

Scale Up
Grip the left wrist with right palm,
chin stretching forward

Page Number
FORWARD BEND ASANAS

21.2. Krounchasana

Starting Position
Dandasana

Body Movement - Breath

Bend the left knee and place the left
foot outside the left side of the hip.
keeping the hip in the center, bend
the right knee, interlock the fingers to

LEK
the arc of the right foot
Inhale - lengthening the spine, stretch
the right leg up towards the ceiling,
micro bend the elbows
Exhale - slowly take the right leg
closer to the chest, chin stretching

YOGA
towards the shin, breath normal in the
posture
Release - exhale release the right leg
down and get back to dandasana.
Repeat on the other side

Key Alignments
Buttocks on the mat
Spine lengthened
Elbows soft bent

Gaze
Big Toe

Page Number
FORWARD BEND ASANAS

Contraindication
Ankle, knee issues and
Tight hamstrings be gentle

Benefits
Stretches and strengthens all the leg
muscles
Stretches the back.

Scale Down
LEK
Janu Sirsasana Legs
Hold the calf muscle or ankle

Scale Up
YOGA
Hold the right wrist with the left palm

Variation
Krounchasana twist

Page Number
FORWARD BEND ASANAS

21.3. Marichyasana A, B, C, D

Starting Position
Dandasana

Body Movement - Breath

Bend the left leg and place the left
foot close to right knee (one fist
distance), make sure the right leg is
inline with hip, keeping the left knee

LEK
pointing up to the ceiling
Inhale - stretch the left arm forward,
turn the palm and take the left arm
back to create a bind with right arm,
by taking the right arm around the
back, make a grip with right arm to

YOGA
left wrist, inhale chest up
Exhale - bend forward stretching the
chin towards the right shin, right toes
active pointing towards you, breath
normal in final position
Release - Inhale, chest up, releasing
the bind stretch the arms up to the
ceiling, exhale release the bind, back
to dandasana
Repeat on the other side

B - Repeat Maricha A, bend the left

knee and place the left foot on top of
right upper thigh, placing the left
knee on the mat, now bend the right
knee and place the right foot inline
with left knee and continue the same
process of maricha A

Page Number
FORWARD BEND ASANAS

Body Movement - Breath

C - Repeat Maricha A, instead of
bending forward, we are twisting,
right knee bend, right foot inline with
left foot, keeping left leg straight ,
with toes pointing towards you,
Inhale - stretch the left arm up to the
ceiling
Exhale - turn the chest to the right,

LEK
placing the left upper arm outside the
right knee and taking the left arm
back for a bind, catch hold of right
wrist with left hand, gaze at the right
shoulder

D - Repeat Maricha C, by bending the

YOGA
left knee, place the left foot on top of
right upper thigh and bend the right
knee, place the right foot inline with
left knee. Continue the bind following
the maricha c alignments

Key Alignments
Back lengthened
Left feet firm on the mat with knee
facing to the ceiling
Right toes active

Gaze
Forward

Page Number
FORWARD BEND ASANAS

Contraindication
Wrist, shoulder injuries and
Tight hamstrings

Benefits
Improves digestion
Calms the mind

LEK
Stretches the back

Scale Down
Bend forward without the bind

YOGA
Janu shirshasana

Scale Up
Right leg straight and active toes
Chin to shin
Holding the wrist and binding

Page Number
FORWARD BEND ASANAS

21.4. Parivrtta Janu Sirsasana

Starting Position
Dandasana

Body Movement - Breath

From janu shirshasana position
without stretching the arms, place the
palm next to hips on the mat and turn
the hip towards the right side, right

LEK
knee pointing diagonally to the right
side, hip and chest pointing the side
wall, keeping the left knee soft bend
Inhale - stretch the left arm forward
inline with left feet, turn the left palm
and catch hold of the left arc of the

YOGA
foot, keeping left elbow soft bend
Exhale - turn and twist the chest to
the right side and bend forward with
stretching the right arm overhead and
catch hold of the outer edge of the
left foot
Exhale - twist deeper, breath normal
in the position.
Release - Inhale, release and stretch
the arms back up to the ceiling,
turning the hip back to center exhale
and release.
Repeat on the other side

Page Number
FORWARD BEND ASANAS

Body Movement - Breath With Straps

Getting into parivrtta janu sirsasana,
place the strap to the arc of left foot,
holding the strap with left hand,
keeping elbow soft, bend forward
turning the chest to the right, stretch
the right arm overhead and catch hold
of strap from another end and go
deep in the posture

LEK
Gaze
Right armpit

Key Alignments

YOGA
Right knee pointing diagonally
Hip and chest facing side wall,
opening the chest

Contraindication
Back injuries be gentle

Benefits
Stretches the back and shoulders
Prepares the body for meditation

Page Number
FORWARD BEND ASANAS

Scale Down
Place the left palm on the mat and
right arm overhead
Left knee soft bend, place the right
arm on the hip and twist
Janu shirshasana

Scale Up

LEK
Hold the foot with both hands (chest
facing up)
Elbow resting on the mat

YOGA

Page Number
FORWARD BEND ASANAS

21.5. Baddha Konasana

Starting Position
Dandasana

Body Movement - Breath

Exhale, bend the knees and place the
heels closer to the pelvis, place thumb
finger to arc of the feet and four
fingers on top of the feet, open up
the feet like a book, stretching the

LEK
knees down with the help of arms
Inhale - chest up, lengthen the spine
Exhale - bend forward keeping the
back straight, chin stretching forward.
Release - Inhal, chest up look forward,
exhale release back to dandasana.

YOGA
Body Movement - Breath With Rolled Mat
Sitting on the rolled mat
Exhale - bend the knees and place the
heels closer to the pelvis, place thumb
finger to arc of the feet and four
fingers on top of the feet, open up
the feet like a book, stretching the
knees down with the help of arms
Inhale - chest up, lengthen the spine
Exhale - bend forward keeping the
back straight, chin stretching forward.
Release - Inhal, chest up look forward,
exhale release back to dandasana.

Page Number
FORWARD BEND ASANAS

Key Alignments
Elbows support stretching the knees
down
Spine lengthened
Shoulder and neck relaxed

Gaze
Front

LEK
Contraindication
Groin, knee injuries and back injuries
be gentle

Benefits

YOGA
Relieves stress
Helps with menstrual cramps

Scale Down
Slide feet ahead
Place palms on the mat

Scale Up
Keeping the back straight
Chin stretching forward resting on
the mat

Page Number
FORWARD BEND ASANAS

21.6. Paschimottanasana
Starting Position
Dandasana

Body Movement - Breath

Inhale - feet together or little away
from each other, toes pointing
towards you, keeping knees soft bend
Inhale - lengthen the spine, stretch
the arms up to the ceiling

LEK
Exhale - bend forward from the hip,
with chin stretching forward,
abdomen resting on the thighs, catch
hold of the feet with both arms
Inhale - chest up
Exhale - go deep in the practice,

YOGA
breath normal in final position
Release - Inhale, release the hold with
the feet and lift the chest up and arms
up, exhale and release

Gaze
Big Toes

Key Alignments
Back lengthened
Abdomen on thighs
Chin to shin
Toes pointing inward

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FORWARD BEND ASANAS Level 0 Manual | Yoga

Contraindication
Extreme back injuries
Asthma be gentle

Benefits
Improves digestion
Calms the mind
Stretches the back and hamstrings.

LEK
Scale Down
Knees slightly bent
Palms on the mat

YOGA
Scale Up
Interlock fingers or hold the wrist
around the feet

Variation
Bhu namanasana

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FORWARD BEND ASANAS

21.7. Gomukhasana
Starting Position
Dandasana

Body Movement - Breath

Bend the knees, crossing your left leg
over the right, stacking the left knee
on top of the right and bring the right
foot to the outside of the left hip,
bringing both heels closer to the hips

LEK
Inhale - stretch the right arm back,
placing the right palm on the mid back
Inhale - stretch the left arm up to the
ceiling, bending the left elbow, catch
hold of right hand and fingers
interlocked, keeping the chest up left

YOGA
elbow pointing to the ceiling
Exhale - bend forward, without
releasing the interlocked fingers,
chest resting on thigh
Release - Inhale release the
interlocked fingers and crossed legs,
exhale back to center
Repeat on the other side

Gaze
Forward
Down

Page Number
FORWARD BEND ASANAS

Key Alignments
Knee on top of each other
Heels next to hips

Contraindication
Knees, hamstring and quadricep
injuries avoid the practise

LEK
Shoulders, neck, arms, wrist injury be
gentle

Benefits
Stretches the hips

YOGA
Provides power to your ankles, thighs,
shoulders, armpit, chest, deltoid and
triceps
Relieves chronic knee pain.
Strengthens your spine and abdominal
muscles.

Scale Down
Catch hold of elbows

Page Number
FORWARD BEND ASANAS

21.8. Upavistha Konasana

Starting Position
Dandasana

Body Movement - Breath

Lengthen the spine, keeping the feet
wider more than mat width, knees
soft bend, toes pointing towards you
Inhale - stretching the arms up, chest

LEK
up
Exhale - bend forward from the hips,
catch hold of big toes with three
finger grip
Inhale - chest up
Exhale - bend forward, chin stretching

YOGA
ahead on the mat or forehead resting
on the mat, keeping the elbows soft
bend pointing to the side wall
Release - Inhale, chest up, exhale and
release

Gaze
Forward

Key Alignments
Elbows soft bend
Hips resting on the mat
Lengthen the spine

Page Number
FORWARD BEND ASANAS

Contraindication
Knee and back injuries be gentle

Benefits
Stretches the insides and backs of the
legs
Stimulates the abdominal organs
Strengthens the spine

LEK
Calms the brain.

Scale Down
Knees soft bend

YOGA
Palms placed on the mat

Scale Up
Holding the big toe
Elbows bend
Chin stretching forward

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FORWARD BEND ASANAS

21.9. Purvottanasana
Starting Position
Dandasana

Body Movement - Breath

Place the palms behind the hips with
the fingers facing towards the feet
Inhale - press the palms firmly on the

LEK
mat, keeping the arms straight, chest
up and lift the hips up parallel to the
floor, keeping legs straight with toes
touching the mat
Release - exhale, chin to chest look
forward and release the posture, get
back to dandasana

YOGA
Gaze
Back wall

Key Alignments
Buttocks engaged
Toes extended
Wrists and shoulders in line
Fingers pointing forward

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FORWARD BEND ASANAS

Contraindication
Wrist, shoulder and neck injury be
gentle

Benefits
Strengthens the arms
Stretches the front of the chest

LEK
Scale Down
Knees bend
Feet hip width apart
Look forward

YOGA
Scale Up
Engaging the muscles, lifting the hip
up toes pointing forward on the mat
with leg straight

Page Number
FORWARD BEND ASANAS

21.10. Triang Mukha Eka Pada Paschimma

Starting Position
Dandasana

Body Movement - Breath

Bend the left knee and place the left
foot by the side of the left hip joint in
ardha virasana. Keeping the toes

LEK
pointing back, right knee soft bend
with toes pointing towards you
Inhale - stretch the arms up to the
ceiling, lengthen the spine
Exhale - chin stretching forward
towards the shin or fore head resting
on the left knee with holding the left

YOGA
foot with both palms or slide arms
over the left foot, holding the right
wrist with left fingers
Release - Inhale stretch the arms up
to the ceiling, exhale and release the
arms and the right leg, back to
dandasana, Repeat to the other side
Gaze
Big Toe
Down

Key Alignments
Hips and shoulders facing forward
Fore head resting on left knee or chin
stretching towards the chin
Shoulders and neck relaxed
Left toes pointing towards you

Page Number
FORWARD BEND ASANAS

Contraindication
Abdominal, ulcer, asthma, diarrhea
and back injury be gentle
Sciatica and slipped disc avoid

Benefits
It helps to recover from travels as it

LEK
helps with leg swelling.
It gets rid of fatigue.
Helps with insomnia problems (good
to do the posture before bed if can't
sleep)
Opens up the hips and knees.

YOGA
Stretches hamstrings and spine

Scale Down
Janu sirsasana
Palms on the mat
Grip to the ankle

Scale Up
Catch hold of right wrist with left
fingers

Page Number
 LEK
YOGA

LEK
YOGA

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SEATED TWIST
SEATED TWIST ASANAS

22.1. Ardha Matsyendrasana

Starting Position
Dandasana

Body Movement - Breath

Bend the right knee and place the
right foot outside the left knee. Bend
the left knee and bring the left foot

LEK
next to the right hip, hips resting on
the mat, left heel is closer to right hip,
right foot is firm on the mat next to
the left knee
Inhale - stretch the left arm up
Exhale - place the left upper arm
outside the right thigh, right palm

YOGA
placed back next to hip, inhale chest
up, exhalle and twist deeper, facing
the back wall or right shoulder
Release - Inhale, stretch the left arm
up to the ceiling, exhale and release
the posture and get back to
dandasana
Repeat on the other side.

Body Movement - Breath With Block

Placing the block back next to hip,
press the right palm on the block
Exhale and turn the chest to right and
twist, adjust the block accordingly

Page Number
SEATED TWIST ASANAS

Gaze
Right shoulders

Key Alignments
Hips on the mat
Right feet firm on the mat
Hug the thigh to the chest

Contraindication

LEK
Back and neck injuries be gentle

Benefits

YOGA
Energizes the spine
Increases appetite

Scale Down
Hugging the right thigh to the chest
with left arm and right palm placed on
the mat back next to buttocks
Vakrasana

Scale Up
Foot grip
Right palm resting on left thigh

Page Number
SEATED TWIST ASANAS

22.2. Bharadvajasana
Starting Position
Dandasana

Body Movement - Breath

Bend the left knee and place the left
heel close to the left buttocks. Bend
the right knee and place the right foot

LEK
on top of left upper thigh, slide the
left arm under the right knee
Inhale - chest up, lengthen the spine,
stretching the right arm up to the
ceiling
Exhale - turn the chest and arm
stretching back and grab hold of right

YOGA
foot twisting towards the right
Release - Inhale, stretch the arms up
to the ceiling, exhale and release
come back to dandasana.
Repeat to the other side

Gaze
Right shoulder

Key Alignments
Hip facing forward
Left palm under right knee and
holding the right foot with right hand

Page Number
SEATED TWIST ASANAS

Contraindication
Back injuries
Neck injuries be gentle

Benefits
Relieves pain in the back and neck
Reduces stress

LEK
Scale Down
Avoid ardha padma (place the foot
down)
Place left palm on top of right knee,

YOGA
place the right palm back closer to
the buttocks and twist

Scale Up
Hold the big toe with one hand and
the other hand under the knee to
twist

Page Number
SEATED TWIST ASANAS

22.3. Vakrasana
Starting Position
Dandasana

Body Movement - Breath

Bend the right knee and place the
right foot outside the left knee, right
foot firm on the mat, hip in the center
Inhale - lengthen the spine and

LEK
stretch the left arm up towards the
ceiling
Exhale - place the left elbow outside
the right thigh, holding the right arch
of the foot with left hand and exhale
twist to the right, looking at the right

YOGA
shoulder
Release - Inhale, stretch the left arm
up, exhale and release the left arm
and the right leg, get back to
dandasana
Repeat on the other side.

Gaze
Right shoulders

Key Alignments
Buttocks on the mat
Hip facing forward
Left toes active, pointing towards you
Right foot placed next to left knee or
thigh or outside the left knee

Page Number
SEATED TWIST ASANAS

Contraindication
Back and hip injuries be gentle

Benefits
Stretches the muscles of the spine
Tones the abdomen

LEK
Scale Down
Hug the right knee with left arm to
the chest
Bend the left elbow outside the knee

YOGA
Scale Up
Hold the arch of the foot with the left
hand
Toes active

Page Number
YOGA
YOGA

LEK
YOGA

INVERSION
 INVERSION ASANAS

23.1. Supta Dandasana

Starting Position
Shavasana

Body Movement - Breath

Lie down on the mat, place palms
under the buttocks, elbows pointing
out and relaxed

LEK
Inhale - stretch both legs up to the
ceiling, toes pointing up or down
towards you, knee cap pulled in,
keeping leg straight, relax the
shoulder and neck, without turning
the head side to side
Exhale - bend the knees and release

YOGA
the posture back to shavasana

Gaze
Ceiling

Key Alignments
Palms under the buttocks
Head in the center

Page Number
INVERSION ASANAS

Contraindication
Menstruation
High BP
Neck injuries be gentle

Benefits
Revitalizes the
whole body

LEK
Improved blood
circulation to all
parts of the body.
Scale Down
Knees bend

Variation
YOGA
Padma Sarvangasana

Page Number
 INVERSION ASANAS

23.2. Ardha Shirshasana

Starting Position
Vajrasana

Body Movement - Breath

Folding the mat into half, sit in
vajrasana, holding the opposite
elbows, place the elbows in front of

LEK
the knees, release the forearms and
interlock the fingers, little finger on
top of each other, place the crown of
the head in between the cup of the
palms, keeping the chest up, neck
long
Inhale - tuck the toes in and

YOGA
straighten the legs, walk forward
closer to the body keeping legs
straight, chest up
Exhale - engaging the core, lift the
right toes off the mat and place the
right thigh on chest, next exhalation
left thigh to the chest, breathing
normal
Inhale - stretch both legs up to the
ceiling, keeping the chest up, tailbone
tucked in
Release - exhale, release one foot
slowly on the mat, then release the
other foot, and get back to child pose
Back to vajrasana

Page Number
INVERSION ASANAS

Gaze
Forward

Key Alignments
Crown of the head on the mat
Chest up
Little finger on top of each other

Contraindication

LEK
Menstruation
High BP
Neck injuries

Benefits

YOGA
Revitalizes the whole body
Improved blood circulation to all parts
of the body.

Scale Down
Dolphin pose
Ardha sirsasana with feet
on the mat

Scale Up
Both legs up

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 INVERSION ASANAS

23.3. Chakrasana
Starting Position
Shavasana

Body Movement - Breath

Bend the knees, keeping knees hip
width apart on the mat, place palms
next to the shoulder, fingers pointing

LEK
towards the heels
Inhale - lift the hips up, resting the
crown of the head on the mat, next
inhalation lift the chest up,
straightening the legs and stretching
the chest forward, breath normal in
final position

YOGA
Release - exhale, placing the chin to
chest, shoulder down first and then
head down, hugging the knees to
chest roll and sit up and bend forward

Gaze
Down

Key Alignments
Fingers facing the heels

Page Number
INVERSION ASANAS

Contraindication
Menstruation
High BP
Wrist and back injuries

Benefits
Beneficial for the nervous, digestive,

LEK
respiratory, cardiovascular and
glandular systems
Strengthens the back, arms and legs.

Scale Down

YOGA
Sethubandasana
Crown of the head on the mat

Scale Up
Single leg chakrasana

Page Number
 INVERSION ASANAS

23.4. Halasana
Starting Position
Shavasana

Body Movement - Breath

Inhale - stretch both legs up to the
ceiling, inhale and lift the hips up
supporting the back with the palms,
elbows close to the body

LEK
Exhale - bend both knees and place it
on the forehead, next exhalation
stretch right leg and left leg
overhead, keeping toes tucked in and
legs straight, stretch the arms on the
mat with fingers interlocked. Breath

YOGA
normal in the final position
Release - exhale, taking palm support
to the back, bend the knees, thigh to
the chest, slowly roll down on the mat
back to savasana.

Body Movement - Breath With Block

Lie down on the mat with feet
together, holding the block in the
hand stretch the arms over head
Inhale - stretch the legs up and
overhead, keeping the head in the
center
Exhale - place the feet on the block
with toes tucked in, placing arms on
the mat with fingers interlocked.

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INVERSION ASANAS

Gaze
Abdomen

Key Alignments
Neck relaxed
Toes tucked in
Hip in the center

Contraindication

LEK
Menstruation, high BP, neck and back
injuries be gentle

Benefits
Activates the thyroid

YOGA
Increases circulation to the back

Scale Down
Palms supporting the back
Both knees resting on the forehead
Both legs overhead in the air

Scale Up
Arms extended on the mat with the
fingers interlocked
Toes tucked in

Variation
Supta Konasana

Page Number
 INVERSION ASANAS

23.5. Karnapidasana
Starting Position
Halasana

Body Movement - Breath

From Halasana
Exhale - bend the knees and bring the
knees close to the ears on the mat,
place the palms on both ears without

LEK
pressing it hard, toes pointing back,
relax the neck and breath normal
Release - exhale, release the palms
and support the back, slowly roll and
lie down on the mat

YOGA
Gaze
UP

Key Alignments
Neck relaxed

Contraindication
Menstruation, high BP
Neck and back injuries be gentle

Page Number
INVERSION ASANAS

Benefits
Stretches and strengthens the back
Controls hypertension
Beneficial for asthma patients

Scale Down
Support the back with hands

LEK
Halasana
Supta dandasana

Scale Up

YOGA
Close ears with palms
Hug the thighs

Page Number
 INVERSION ASANAS

23.6. Matsyasana
Starting Position
Shavasana

Body Movement - Breath

Feet together, place palms under the
buttocks, elbows relaxed
Inhale - lift the head and chest up,
looking at the toes

LEK
Exhale - place the crown of the head
on the mat, eyes closed teeth and lips
together, tongue relaxed
Release - Inhale, lift head up chest up,
look towards the toes, exhale,
shoulder down and head down on the
mat.

YOGA
Gaze
Nose tip

Key Alignments
Chest lifted, face
muscles relaxed and
neck relaxed
Contraindication
Neck injuries
High or low BP
and migraine be gentle

Page Number
INVERSION ASANAS

Benefits
Relieves respiratory issues
Improves Posture
Initiates nutrient absorption

Scale Down
Feet wider

LEK
Palms on the floor

Scale Up

YOGA
Padmasana or Sukhasana Legs
Hold big toes
Arms and legs off the mat

Page Number
 INVERSION ASANAS

23.7. Sarvangasana
Starting Position
Shavasana

Body Movement - Breath

Feet together, arms by the side of the
body, palms facing down, lift the legs
up to the ceiling
Inhale - lift the hips up and support

LEK
the back with both palms, walking the
elbows closer to the body and slide
the palms down towards the upper
back, tailbone tucked in stretch the
legs up straight to the ceiling, neck
relaxed,toes relaxed
Release - exhale, bend knees to the

YOGA
chest and slowly roll down and lie
down on the mat, neck relaxed

Gaze
Big Toes

Key Alignments
Elbows close to the body
Chin close to the chest

Page Number
INVERSION ASANAS Level 0 Manual | Yoga

Contraindication
Menstruation
High BP
Neck or back injuries be gentle

Benefits
Stimulates the thyroid gland

LEK
Improves blood circulation
Boosts the immune system.

Scale Down
Support the back with hands

YOGA
Supta dandasana

Scale Up
Place palms on the mat with fingers
interlocked
Arms stretching up to the ceiling
inline with feet

Page Number
 INVERSION ASANAS

23.8. Sethubandasana
Starting Position
Shavasana

Body Movement - Breath

Place feet hip width apart, palms on
the mat next to the body, feet parallel
to each other, head in the center,
catch hold of the ankle with four

LEK
fingers and thumb finger
Inhale - lift the hips and chest up,
bringing the chest close to the chin,
toes pointing forward, neck relaxed
Release - exhale, hips down, chest
down and slowly release the ankles,
hug the knees to the chest, exhale

YOGA
back to shavasana

Body Movement - Breath With Block

Keeping feet hip width apart, place
the block in between the thigh
diagonally or under the hips vertical,
pressing the block in between the
thigh or resting on the block under
the hips
Inhale - stretch the hip up towards the
ceiling, keeping feet hip width apart
Exhale - release the block, hips down,
exhale hug the knees to the chest

Page Number
INVERSION ASANAS

Gaze
Up

Key Alignments
Knee and ankle in one line
Chin towards the chest

Contraindication

LEK
Menstruation
Neck and back injuries

Benefits
Improves posture

YOGA
Relieves back pain
Improves digestion

Scale Down
Palms on the mat
Hip up

Scale Up
Stretching the legs forward without
bending the knees

Variation
Viparitakarni

Page Number
 INVERSION ASANAS

23.9. Tripod
Starting Position
Malasana
Vajrasana
Body Movement - Breath
From malasana come to kakasana,
shifting the entire body weight on the
upper arms, engaging the core
Inhale - chest up, looking forward
Exhale - engaging the core slowly

LEK
place the crown of the head on the
mat with chest up, neck relaxed, next
exhalation stretch one leg at a time up
to the ceiling, keeping the tailbone
tucked in, toes pointing up to the
ceiling.

YOGA
Release - exhale and slowly place
knees back on upper arms and release,
get back to chils pose
Vajrasana -
From vajrasana, get into the
sirsasana position with palms pressed
on the mat with fingers wide open,
Inhale - head and chest up, looking
forward
Exhale - coming into mountain with
palms on the mat with arms bend,
slowly walking forward, place the
knees on the upper arms step by step
Exhale - step by step, toes off the
mat, engaging the core stretch the
legs up to the ceiling, toes pointing to
the ceiling
Release - exhale and slowly back to
center, rest in child pose
Page Number
INVERSION ASANAS

Gaze
Forward

Key Alignments
Chest up, neck relaxed
Palms inline with fingers wide open
Toes pointing to the ceiling

Contraindication

LEK
Menstruation
Neck and back injuries

Benefits
Improves posture

YOGA
Relieves back pain
Improves digestion

Scale Down
Ardha sirsasana
kakasana
 LEK

LEK
YOGA

COOLING DOWN ASANAS

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 COOLING DOWN ASANAS

24.1. Ananda Balasana

Starting Position
Shavasana

Body Movement - Breath

Inhale - bend both legs at the knees
and catch hold of the arc of the feet
from inside, with both palms, bring

LEK
the knees close to the chest. Keeping
the elbows and knees soft bend, head
in the center with neck relaxed
Release - exhale, release the arms,
hugging the knees to the chest,
exhale and release

Gaze
Up

Key Alignments
YOGA
Hips and head on the mat
Lower back extended
Arms and legs relaxed keeping them
soft bend

Page Number
COOLING DOWN ASANAS

Contraindication
Extremely tight hips
Knee injuries be gentle

Benefits
Calms the mind
Stretches the Hips

LEK
Scale Down
Hold the calf muscle area or ankle

YOGA
Scale Up
Stretching the knees closer to the
mat

Page Number
 COOLING DOWN ASANAS

24.2. Pawanmuktasana

Starting Position
Shavasana

Body Movement - Breath

Exhale - hug the knees to the chest,
with forehead to the knee, shoulder
and neck relaxed (roll side to side or
up and down) breath normal in the

LEK
posture
Release - exhale and release, get back
to shavasana

Gaze
Forward

Key Alignments
YOGA
Knees together

Contraindication
Back and neck injuries be gentle

Benefits
Improves digestion
Relief from menstrual problems

Page Number
 COOLING DOWN ASANAS

24.3. Sucirandhrasana (Lying Down Pigeon Pose)

Starting Position
Shavasana

Body Movement - Breath

From shavasana. Keep the knees bent
with the soles of the feet on the floor.
Bring the right ankle just above the
left knee and catch hold of the back

LEK
of the left thigh or the left shin, keep
breathing
Release - the top leg and then
straighten the other leg
Repeat on the other side.

YOGA
Gaze
Up

Key Alignments
Arms from either side of the thigh

Contraindication
Back injuries
Hamstring injuries

Benefits
Opens up the hips and hamstring
Improves mobility

Page Number
 COOLING DOWN ASANAS

24.4. Supta Padangusthasana 2

Starting Position
Shavasana

Body Movement - Breath

Inhale - bend the right leg at the knee
and catch hold of the right big too
with three finger grip, press the left
thigh down on the mat with left hand,

LEK
neck relaxed
Inhale - stretch the right leg up to the
ceiling, lifting the chest up.
Exhale - place the forehead to the
right knee, keeping the left toes
active.

YOGA
Gaze
Right big toe

Key Alignments
Left leg relaxed on the mat
Forehead to the right knee
Shoulder and neck relaxed

Contraindication
Back and hamstring injuries be gentle

Benefits
Opens up the hamstrings
Hips and groin
Prevents cramping

Page Number
 COOLING DOWN ASANAS

24.5. Shashankasana

Starting Position
Vajrasana

Body Movement - Breath

Sitting in vajrasana
Inhale - stretch the arms up to the
ceiling
Exhale - bend forward, placing the

LEK
hips on the heels ,forehead on the
mat with elbow slightly bend palms
resting, shoulder and neck relaxed
Release - Inhale, walk the hands back
sit in vajrasana

YOGA
Gaze
Eyes closed

Key Alignments
Arms slightly bend to fully relax
Hips resting on the heels

Contraindication
Extreme back injuries
Vertigo be gentle

Page Number
COOLING DOWN ASANAS

Benefits
Stretches and relaxes the back
Helps in proper functioning of the
adrenal glands.

Scale Down
Palms in a fist position, supporting the
forehead.

LEK
YOGA

Page Number
 COOLING DOWN ASANAS

24.6. Jathara Parivartanasana

Starting Position
Shavasana

Body Movement - Breath

Keeping the entire body in one line,
interlock the fingers and stretch the
arms behind the head or place the
palms under the head or just rest the

LEK
palms back bending the elbow
Inhale - bend both legs and bring the
knees closer to the chest
Exhale - bring both knees to the right
elbow, turning the head to the left
side

YOGA
Repeat on the other side
Release - exhale, back to neutral and
release, back to shavasana

Gaze
Side wall

Key Alignments
Knee moving close to the elbows
Shoulder blades on the mat

Page Number
COOLING DOWN ASANAS

Contraindication
Neck and back injuries be gentle

Benefits
Removes stiffness in the spine and the
shoulders
Improves metabolism

LEK
YOGA

Page Number
 L0
L0
YOGA
YOGA

LEK
YOGA

PRANAYAMA
PRANAYAMA
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Pranayama

1. 1. Pranayama
Pranayama is generally defined as breath control.
The word pranayama is comprised of two roots: prana plus ayama.
Prana means 'vital energy' or 'life force'. It is the force which exists in all things,
Pranayama utilises breathing to influence the flow of prana in the nadis or energy
channels of the pranamaya kosha or energy body.
Ayama is defined as 'extension' or 'expansion

LEK
YOGA
1. 2. Aspects of pranayama
In the pranayama practices there are four important aspects of breathing which are
utilised. These are:
Pooraka - inhalation
Rechaka - exhalation
Antar kumbhaka - internal breath retention
Bahir kumbhaka - external breath retention.

Page Number
PRANAYAMA

25.1. Natural Breathing

This is a simple technique which introduces practitioners to

their own respiratory system and breathing patterns
It is very relaxing and may be practised at any time.
Awareness of the breathing process is itself sufficient to
slow down the respiratory rate and establish a more relaxed
rhythm.

LEK
25.2. Abdominal Breathing
Abdominal breathing is the most natural and efficient way to
breathe.
Abdominal or diaphragmatic breathing is practised by

YOGA
enhancing the action of the diaphragm and minimising the
action of the rib cage
The diaphragm is a domed sheet of muscle that separates
the lungs from the abdominal cavity
When functioning correctly, promotes the most efficient
type of breathing.
Movement of the diaphragm signifies that the lower lobes
of the lungs are being utilised.
Improves lymphatic drainage from basal parts of the lungs,
massages the liver, stomach, intestines and other organs
that lie immediately beneath it
Exerts a positive effect on the cardiac functions and
Coronary supply and improves oxygenation of the blood and
circulation.

Page Number
PRANAYAMA Level 0 Manual | Yoga

25.3. Thoracic Breathing

Thoracic breathing utilises the middle lobes of the lungs by

expanding and contracting the rib cage
It expends more energy than abdominal breathing for the
same quantity of air exchange
It is often associated with physical exercise and exertion, as
well as stress and tension, when it helps the body to obtain
more oxygen

LEK
The tendency in many people is to continue this type of
breathing long after the stressful situation has passed,
creating bad breathing habits and continued tension.

YOGA
25.4. Clavicular Breathing

Clavicular breathing is the final stage of total rib cage

expansion
It occurs after the thoracic inhalation has been completed.
In order to absorb a little more air into the lungs
The upper ribs and the collar bone are pulled upwards by the
muscles of the neck, throat and sternum
This requires maximum expansion on inhalation and only the
upper lobes of the lungs are ventilated
In daily life, clavicular breathing is only used under
conditions of extreme physical exertion and when
experiencing obstructive airway diseases such as asthma.

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 PRANAYAMA

25.5. Yogic Breathing

Yogic breathing combines the previous three techniques

It is used to maximise inhalation and exhalation
Its purpose is to gain control of the breath, correct poor
breathing habits and increase oxygen intake.
It may be practised at any time and is especially useful in
situations of high stress or anger for calming the nerves.

LEK
However, while its inclusion in a daily yoga programme will
correct and deepen natural breathing patterns,
Yogic breathing itself should not be performed continually.

YOGA

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25.6. Kapalbhati
Starting Position
Sukhasana

Body Movement - Breath

Sitting in a comfortable position,
keeping the spine straight, shoulder,
neck relaxed, place palms on the
thighs or fingers in any mudra of

LEK
choice, blink close the eyes, focus on
nostril breathing
In this practice of kriya we Inhale
passively and exhale actively
Taking a deep breath in, start the
practice of kapalbhati, making a

YOGA
forceful exhalation by contracting
your abdominal muscles, there must
be no effort in inhalation
Continue the same rhythm of
breathing
Release - exhale and release the
breathing practice, witness the effect
of kapalbhati, breath normal

Gaze
Eyes closed

Key Alignments
Spine straight, shoulders, neck and
face muscles relaxed
Elbows soft bend

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PRANAYAMA

Contraindication
High blood pressure
Heart problems
Stroke
Vertigo
Hernia
Severe Backache
Epilepsy
Gastric ulcers avoid this practice
Menstruation

LEK
Pregnency

Benefits
Strengthens and balances the nervous
system
Strengthens abdominal muscles,

YOGA
stimulates digestive organs
Beneficial for people suffering from
respiratory disorde
Removes excess mucus
Increases metabolic rate and reduces
excessive weight from the belly.

Scale Down
Use wall support
Sit on rolled mat
Place the right palm on the abdomen

Variation
One nostril kapalbhati
Surya bedi

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25.7. Wood Chopping

Starting Position
Tadasana

Body Movement - Breath

Feet hip width apart, keeping knees
soft and entire body relaxed, toes
pointing out little, hip and shoulder
facing forward

LEK
Inhale - stretch the arms up to the
ceiling with palms pressed and fingers
interlocked
Inhale - keeping arms straight up
inline with ear
Exhale - with the word HAA, bend

YOGA
forward halfway, chest and head
facing down, arms straight down
without touching the floor
Continue the same practice, exhale
and release, taking the hands back
holding the right wrist with left hand,
chin facing down close the eyes,
witness what is happening within

Gaze
Eyes open

Key Alignments
Knees soft bend
Arms straight with fingers interlocked
Eyes open
PRANAYAMA

Contraindication
High blood pressure
Heart disease
Hernia
Gastric ulcer
Stroke
Epilepsy
Vertigo
Migraine

LEK
Sinus be gentle
Those suffering from lung diseases
such as asthma and chronic bronchitis
avoid this practice

Benefits

YOGA
Useful for shoulder blade muscles,
shoulder joints and upper back
muscles
Release excess mucus and toxins from
the body
Good for asthmatic patient and
depressed patient

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25.8. Nadi Shodhana

Starting Position
Sukhasana

Body Movement - Breath

Sitting in any comfortable posture,
lengthen the spine, right fingers in

LEK
vishnu mudra , place the left fingers in
chin mudra
Inhale - close your right nostril with
right thumb finger and close the left
nostril with right little finger and ring
finger, take support of left palm to

YOGA
right elbow to relax the arm
Inhale - through left nostril, exhale
through right nostril, Inhale through
right nostril and exhale through left,
Continue the practice, exhale, from
left nostril and make it has the last
round
Gaze
Eyes Closed

Key Alignments
Spine lengthen

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Contraindication
Cold
Fever
Blocked Sinus
Migraine
Heart issues
Flu Avoid this practice
During menstruation be gentle
Good for heart issues without

LEK
retention

Benefits
Infuses the body with oxygen

YOGA
Clears and releases toxins
Reduces stress and anxiety
Calms and rejuvenates the nervous
system
Helps to balance hormones.

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25.9. Bhramari

Starting Position
Sukhasana

Body Movement - Breath

Sitting in sukhasana, keeping the back
straight and chest up, close the ears

LEK
with thumb fingers and place the four
fingers on top of the head, elbows
pointing to the side wall, chest up,
Inhale deeply with exhalation create a
humming bee sound
Continue for a couple of rounds,

YOGA
Exhale and release the palms back on
thighs, witness the vibration of
humming bee sound internal

Gaze
Eyes Closed

Key Alignments
Lengthen the spine
Elbows pointing to the side wall
Chest up

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PRANAYAMA

Contraindication
High blood pressure
Epilepsy
Chest pain
Active ear infection be gentle

Benefits

LEK
Calms and quiets the mind
Releases cerebral tension
Stimulates the pineal and pituitary
glands, supporting their proper
functioning
Soothes the nerves.

YOGA

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25.10. Sheetali / Shetakari

Starting Position
Sukhasana

Body Movement - Breath

Sitting in any comfortable position,
fingers in any mudra of your choice,

LEK
keeping the back straight, teeth
together, tongue to the upper jaw,
face muscles relaxed
Inhale - through the mouth with lips
open, teeth together, close the teeth
Exhale - through the nostril

YOGA
Gaze
Eyes Closed

Key Alignments
Lengthen the spine
Palms on the thighs or any mudra
Teeth together or tongue rolled out

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Contraindication
People suffering from low blood
pressure and respiratory disorders
avoid this practice

Benefits
Cools down the body temperature
Its beneficial in mouth related

LEK
diseases, throat and tongue
Helps in spleen and indigestion
Best for high blood pressure
Its effective in dental problems like
pyorrhea

YOGA

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25.11. Simhagarjasana

Starting Position
Vajrasana

Body Movement - Breath

Sit in simhasana. Open the eyes and
gaze at the eyebrow centre, adopting

LEK
shambhavi mudra. Relax the whole
body. Keep the mouth closed
Inhale - slowly and deeply through the
nose. At the end of inhalation, open
the mouth and extend the tongue out
as far as possible towards the chin

YOGA
Exhale - produce a clear, steady ‘aaa’
sound from the throat, keeping the
mouth wide open.
Do not strain or force the sound in
any way. At the end of exhalation,
close the mouth and breathe in.

Gaze
Eyebrow center

Key Alignments
Arms straight with chest up
Palms under the feet with fingers
pointing back
Big toes touching each other

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Contraindication
People suffering from low blood
pressure and respiratory disorders
avoid this practice

Benefits
Excellent asana for the throat, nose,
ears, eyes and mouth

LEK
Relieves frustration and releases
emotional tension
Develops a strong and beautiful voice
Tension is removed from the chest
and diaphragm

YOGA

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25.12. Trataka

Starting Position
Padmasana

Body Movement - Breath

Sitting in padmasana or sukhasana,
relax the entire body, keeping the
eyes relaxed, stretch the right arm

LEK
forward inline with the nose.
Making a fist with the right hand,
keeping the thumb pointing upward,
Thumb and nose tip is in one line
Focus both eyes on the tip of the
thumb, without closing the eyes, bend

YOGA
the right arm and slowly bring the
right thumb closer to the nose tip,
keeping the eyes focused on the tip
of the thumb for couple of seconds,
blink close your eyes when you
witness burning sensation, slowly
straighten the arm, continuing to gaze
at the thumb
Continue the same practice for next
couple of rounds and then go with
other variations

Gaze
Thumb
Key Alignments
Back straight
Shoulders and neck relaxed
Thumb and nose tip inline

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Contraindication
Migraine attack avoid this practice
Lack of control over the senses should
be gentle
Surgery related to the eyes should be
avoided

LEK
Benefits
Improves concentration, memory,
and willpower
Improves visualization skills and
cognitive function

YOGA
Clears accumulated mental and
emotional complexes
Increases nervous stability and Calms
the anxious mind
Improves vision in the dark (if
practiced on a candle flame)

Scale Down
Sitting in sukhasana, vajrasana,
Sit on a rolled mat or wooden block

Variation
Rotational viewing
Up and down viewing
Front and sideways viewing
Sideways viewing

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L0
YOGA
YOGA

LEK
YOGA

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MEDITATION
Meditation

MEDITATION
Meditation is a practice where an individual uses a technique such as
Mindfulness or focusing the mind on a particular object, thought or activity
To train attention and awareness, and achieve a mentally clear and emotionally
calm and stable state
It is an approach to training the mind, similar to the way that fitness is an approach
to training the body.
The goal of meditation is to go beyond the mind and experience our essential
nature, which is described as peace, happiness and bliss.

LEK
List of meditation tecniques:

26.1. Mindfulness meditation

YOGA
Mindfulness meditation originates from buddhist teachings and is the most
popular meditation technique
In mindfulness meditation, you pay attention to your thoughts as they pass
through your mind. You don’t judge the thoughts or become involved with
them. You simply observe and take note of any patterns
This practice combines concentration with awareness. You may find it
helpful to focus on an object or your breath while you observe any bodily
sensations, thoughts, or feelings.

26.2. Focused meditation

Focused meditation involves concentration using any of the five senses.

Focused meditation could be described as an attention meditation
technique, where we choose to focus on one thing to the exclusion of all
else.
The focused meditation technique is very calming and centring
It anchors us in the present moment, freeing us from judgements about the
past or worrying about the future.

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Meditation

26.3. Mantra meditation

Mantra meditation is prominent in many teachings
This type of meditation uses a repetitive sound to clear the mind
It can be a word, phrase, or sound, such as the popular “Om.”
It doesn’t matter if your mantra is spoken loudly or quietly
After chanting the mantra for some time, you will be more alert and in tune
with your environment. This allows you to experience deeper levels of
awareness.

LEK
26.4. Movement meditation
Movement refers to meditation practices or exercises that energize the
body and mind through calm and purposeful breathing or movement

YOGA
Movement meditation lets us experience the sensations of the body as well
as gravity and energy as embodied phenomena.
Is a meditative state, a shift of consciousness, while doing simple
movements. It is a way of calming the mind and creating awareness.
Flowing movement from one Yoga asana to another can be moving
meditation,

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26.5. Meditation Scripts

26.5.1. Gratitude Meditation Script
Lie down on the back with feet hip width apart, arms away from the body
with palms facing up with fingers naturally curld in. Take a few deep breaths
and let your chest rise and fall with each inhalation and exhalation.
When you are ready let your eyes be softly closed.
As you continue to breathe slowly and deeply, let your attention rest gently
on your breath.
Feeling the movement as it enters and exits your body
Each time you exhale, let go of any tension.

LEK
Relax the face, shoulders, belly and your legs.
On your next exhale, settle attention to the area around the heart. Focus on
the feelings of love, compassion, empathy, forgiveness.
Gently take the attention on your chest center the heart, bring to mind
something or someone you are grateful for.
As you continue with easy, relaxed breathing, perhaps you feel gratitude

YOGA
for being alive or healthy.
Perhaps you are grateful for the abundance of nature that produces food to
nourish your body, and beautiful scenery to nourish your soul.
Bring the attention to people who truly nourish you in your life and how
they bless you with their presence.
Feel gratitude for your own life and the many gifts you have been blessed
with.
Now bring your attention to how this gratitude feels in the area around the
heart. With each inhale, let this feeling grow outwards. Expanding to fill
your chest, arms and hands, the legs and feet. With each inhale this feeling
grows, filling you up.
And now, even as you return your attention to the breath, let the body
remember the sensations of your gratitude.
Closing rituals

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Meditation

26.5.2. Grounding Meditation Script

Sit in a comfortable position with the eyes closed.

Take a few deep breaths and on each breath out, feel yourself becoming
more relaxed
Picture yourself standing in a beautiful meadow, filled with flowers
The sun is shining down and you feel it’s warmth on your face
Feel the contrast of the cool moist earth below your bare feet where you
are standing as you look around, you see a forest across the meadow. You
walk towards the forest, you can sense its energies and with each step you
connect more deeply with the earth, the plants and flowers that surround

LEK
you and even with the air that you breath, You feel at one and in harmony
with nature, as you reach the forest, you see a trail that leads deeper into
the forest and you follow it
The earth beneath you is more moist and cooler than the sun filled meadow
but even though the forest is shaded you still feel warm, peaceful and
connected
Glancing along the trail, you see a large tree that seems to stand out from

YOGA
the others and it’s energies are palpable, it seems to be calling you, walking
up to the tree, place a hand on its bark and feel an immediate sense of
connection, like being home
love this tree and it loves you, notice a doorway in the trunk of the tree just
big enough for you to open and step inside, as soon as you step into the
tree, begin to merge with it, relax into it knowing that you can return to
your body at any time the arms lift up and reach into the branches of the
tree, into each twig and leaf up above, the body merges with the trunk and
feel the sap and its life force energy running through the tree.
The legs and feet merge with the roots of the tree and you feel how it is
connected to and part of the earth, sense the wisdom and beauty of the
tree, sense of belonging and of just being. Being an individual tree in the
forest but also part of the forest, the earth, the air, the animals, insects and
birds that live there, feel the tree breathing and as it breaths in through its
every leaf, it then exhales air into the forest and beyond

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Meditation

Sense the pulse, the heartbeat of the forest, the earth the air and the
energy from all the life forms within but amidst all that is happening, the
palpable energy of the forest, the sense of peace Is omnipresent
When you are ready, thank the tree for sharing this experience and for its
love, feel yourself returning to your body whilst also remaining connected
to the tree, the earth and the forest
As you step outside the tree, once again place a hand on its bark and pause
for a moment before you return to the meadow and the sunshine,you sit in
the meadow, placing your hands lightly in your lap, begin to return to the
present moment
Take some deep breaths and when you’re ready open your eyes

LEK
YOGA

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YOGA

LEK
YOGA

YOGA NIDRA
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Yoga Nidra

YOGA NIDRA
Yoga nidra, a Sanskrit term meaning "yogic sleep" is a deep relaxation technique and a
form of meditation Also called "psychic sleep," yoga nidra is a state between sleeping
and waking. The body is completely relaxed and the practitioner turns the awareness
inward by listening to a set of instructions, much like a guided meditation.
Performing yoga nidra involves practicing pratyahara
Yoga nidra practice results in deep relaxation and expands the individual's self-
awareness.
In the practice of yoga nidra the body sleeps but the mind remains awake listening
to the instructions.

LEK
In psychology, the state achieved in yoga nidra is termed the hypnagogic state, a
state between sleep and wakefulness.
Yoga Nidra is an ancient practice originating in India. Its roots can be traced back
to Sankhya philosophy (first written down around 700 BC but dating back to
around 1000 BC through verbal teaching).
Yoga Nidra continues to evolve.

YOGA
Yoga Nidra has its origin in the ancient tantric practice called nyasa. It was Swami
Satyananda Saraswati (1998) who adapted and presented the practice of yoga
nidra in a systematic and scientific way in the 1960s.

Yoga nidra offers other amazing health benefits, as well, including:

Calms the mind

Relaxes and rejuvenates the body
Soothes the nervous system
Reduces fatigue
Lowers high cholesterol and blood pressure levels
Strengthens immunity
Improves quality of sleep
Treats depression
Reduces pain
Boosts concentration level
Supports brain function and boosts creativity

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Yoga Nidra

27.1. Yoga Nidra Script

27.1.1. PREPARATION
Please get ready for yoga nidra, lie down on your back and adjust
yourself, keeping feet hip width apart, give space for armpit to
breath, palms facing up fingers naturally curled in, head in the
center, adjust the clothes and blink close the eyes, remember
the eyes remain closed entire practice of yoga nidra, The body
should not move until yoga nidra is over(pause)

Slowly connecting to the breaths take couple of deep breaths,

LEK
each time your breath out feel yourself letting go (pause) next
entire one hour forget the cares and worries and concentrate on
yoga nidra

27.1.2. RELAXATION

YOGA
Body/Om; Antar mouna, Om/ breathing
Become aware of the natural breath, gentle observe the
surrounding music inside and outside the class, move
the attention from sound to sound without trying to
analyse or react to the instructions, you are just
listening without any question mark. Mind is active and
body is completely relaxed (pause), become aware of
the [room, surrounding walls, ceiling, people, body
connecting to the floor]

Become aware that you are going to practise yoga nidra, mentally
become aware you are going to practice yoga nidra…. YOGA
NIDRA starts now

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Yoga Nidra

27.1.3. RESOLVE

Make your own resolve

Lie down on the mat, observing the breath, time to take the
Sankalp (resolution) it should be short positive statement, like "I
am Happy and Healthy", "I am confident and at ease with
myself" or a short statement positive and in the present tense....
what you want to achieve from the practice, mentally chant the
sankalp three times with awareness. The intention that you

LEK
make during Yoga nidra plants a seed for transformation in your
life (pause).

27.1.4. ROTATION OF CONSCIOUSNESS

Awareness to different parts of the body,

YOGA
We now begin the rotation of consciousness to each and every
part of the body, step by step connecting to each part of the
body without making any question mark or reacting. Please repeat
mentally the name of each part after me, and simultaneously
become aware of that part. The practice starts from right side.
RIGHT HAND

RIGHT SIDE
Now take the awareness to the right hand thumb finger, index
finger, middle finger, ring finger , little finger, palm of the hand,
back of the hand, the entire right palm, wrist, lower arm elbow,
upper arm, right shoulder, armpit, right waist, hip, right thigh, knee,
calf muscle, ankle, heel, sole, right top of the foot, arc of the foot,
big toe, fourth toe, third toe, second toe, little toe, (pause)

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Yoga Nidra

LEFT SIDE
Now take the awareness to the left hand thumb finger, index
finger, middle finger, ring finger , little finger, palm of the hand,
back of the hand, the entire left palm, wrist, lower arm elbow,
upper arm, left shoulder, armpit, left waist, hip, left thigh, knee, calf
muscle, ankle, heel, sole, left top of the foot, arc of the foot, big
toe, fourth toe, third toe, second toe, little toe,(pause)

BACK
Now take the awareness to the back of the head, back of the neck,

LEK
right shoulder blade, left shoulder blade, the length of the spine,
right buttock, left buttock, right thigh, left thigh, right calf, left
calf, right heel, left heel. (pause)

FRONT
Now take the awareness to the front of the body. Top of the head,

YOGA
forehead, right temple, left temple, right ear, left ear, right
eyebrow, left eyebrow, space between the eyebrows, right eye and
eyelid, left eye and eyelid, right nostril, left nostril, right cheek, left
cheek, upper lip, lower lip, both lips touching together, tongue,
inside the right cheek, inside the left cheek, chin, jaw, throat, right
collarbone, left collarbone, right side of the chest, left side of the
chest, upper abdomen, navel, lower abdomen, right groin, left
groin, the pelvic floor, right hamstring, left hamstring, right knee
cap, left knee cap, right shin, left shin,(pause)

MAJOR PARTS
The whole right leg, the whole left leg, the whole right arm, the
whole left arm, the whole face, the whole head, the whole torso,
the whole body, totally relaxed......the whole body free from
tension (long pause)

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Yoga Nidra

BODY AWARNESS

BODY / FLOOR, BODY / MIRRIOR, BODY

Develop homogenous awareness of the whole body.
Concentrate on the body lying on the floor… your body lying on
the floor…and become aware of the meeting points between the
body and the floor (pause) head – floor, shoulders – floor, arms –
floor, back – floor, buttocks – floor, thighs – floor, calves – floor,
heels – floor, the whole body and the floor (pause)

Feel the floor holding you to its bosom, like a baby in arms (long

LEK
pause) now concentrate on your body as if you are seeing it from
the outside, look at your body as an object (pause)see your
head, clothes, your whole body from top to bottom, lying in a
dead man’s pose on the floor (pause) see your body as an object
a reflection in an imaginary mirror (pause).
You are looking at your own reflection in the mirror and you see

YOGA
yourself lying on the floor…. Your feet, legs, abdomen, chest, arms,
hands, clothing, nose, closed eyes, forehead, hair…everything
reflected in that mirror (pause) awareness of your body as an
object (pause) make sure you are not sleeping (long pause)

BREATHING

NAVEL, CHEST, THROAT, NOSTRIL

Bring your attention to the natural, quiet breath. Become aware
of the breath through the nostrils….and meets at the top of the
nose to form a triangle (pause) the spontaneous breaths enter
through the nostril openings, moves upwards and draws together
to form a triangle with its apex in the eyebrow center (pause)

Now concentrate on each breath and try to determine its

temperature…move back and forth and compare the temperature
(pause)

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Yoga Nidra

In yoga we say the left nostril breath is Ida, moon and the right is
Pingala sun (pause) Ida the left breath is cooler, Pingala the right
breath is [Link] your awareness of breathing, but
imagine you are now breathing through alternate nostril… in
through one nostril and out through the other, total awareness
toward the breath, no sleeping, no sleeping please (long pause)

27.1.5 AWARNESS OF SENSATION

HEAVINESS

LEK
Awaken the experience of heaviness in the whole body (pause),
become aware of heaviness in each part of the body as it is named:
toes, heels, ankles, calves, knees, thighs, buttocks, back, abdomen,
chest, shoulders, arms, palms, head, eyelids, the whole body heavy,
the whole body heavy, the whole body heavy (pause) Experience
this feeling of heaviness in the whole body (pause)

LIGHTNESS

YOGA
Manifest the experience of lightness in the body (pause) manifest
the feeling of lightness from top of the head, the whole head,
shoulders, palms, back, chest, abdomen, thighs, knees, calves, heels,
toes, soles. Manifest the experience of lightness in the whole body
from top to toe(pause) the lightness of the body can be developed
by feeling the meeting points between the body and the floor
together.

Feel yourself floating up from the floor…. you are so light that you
are floating up from the floor, every exhalation the body is lighter
and lighter

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Yoga Nidra

PLEASURE
Try to experience the feeling of pleasure, any pleasure (pause)
concentrate and remember the feelings of pleasure, it may be
according to sense of touch, smell, taste, hearing, or sight and kind
of mental pleasure (pause). Recall the pleasure and try to develop it
into an intense ecstatic experience (long pause)

LEK
INNER SPACE
Withdraw your mind and concentrate on the space in front of your
closed eyes, the space we call Chida kasha (pause), imagine before
you a transparent screen through which you can see infinite space…
a space that extends as far as the eyes can see (pause) concentrate
on this dark space and become aware of any phenomena that
manifests within it, whatever you see is the manifesting state of

YOGA
your mind (pause) continue your awareness of this space but do not
become involved. Practice detached awareness only (long pause)

SPONTANEOUS THOUGHTS
Now ask yourself - what am I thinking? Do not think but become
aware of the spontaneous thought process…. become a witness,
do not suppress any thought (pause) try to witness your thoughts
and ask yourself again and again. What I am thinking? (pause) at the
same time maintain total awareness of any thought that is passing
through the visible frame of your consciousness (long pause)

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27.1.6 VISUALIZATION
Asanas, Movement in time, Rapid image,
ASANA
Now you have to concentrate on yourself as if you are doing
asanas, yogic poses. you should try to visualize yourself from the
outside doing the poses with psychic awareness only…do not move
your body (pause) practice mentally Surya Namaskar…1 pose, 2nd
pose….continue all the asanas in Surya Namaskar (pause), now you
are lying down, visualize yourself in shavasna, dead man's pose.
From shavasana you move to sarvangasana, halasana, dhanurasana,
paschima a forward bend… you are not reacting just visualizing, do

LEK
not sleep be awake

MOVEMENT IN TIME
Now you are going to travel into your past, in the same way you
have travelled from past to the present… retracing the steps of
your memory and consciousness backwards from the time. The past

YOGA
is part of time and time is part of your mind. Normally you walk
forward in time…. this time try and walk backwards, by
remembering your past you are going into deeper recesses of your
consciousness (pause). Try to remember what happened from the
present time to the time you got up this morning……. continue
guiding them

RAPID IMAGE
Bring your awareness to the present and make sure you are not
sleeping, no sleeping please, I am going to name a few objects and
you should try to visualize them on the level of feelings, awareness,
emotions and imagination as best you can. You should move fast as
I go from one image to another image

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Yoga Nidra

Burning Candle, Burning Candle

Endless dessert, Endless dessert
Egyptian pyramid, Egyptian pyramid
Torrential rain, Torrential rain
Snow-capped mountains, Snow-capped mountains
Temple at sunrise, Temple at sunrise
Coffin beside a grave, Coffin beside a grave
Birds flying across a sunset, Birds flying across a sunset
Red clouds drifting, Red clouds drifting

LEK
A cross above a church, A cross above a church
Starts at night, Starts at night
Full moon, Full moon
Smiling Buddha, Smiling Buddha
Wind from the sea, Wind from the sea
Waves breaking on a deserted area, Waves breaking on a
deserted area

YOGA
Eternal restless sea, Eternal restless sea
Waves breaking on a deserted beach, Waves breaking on a
deserted beach

27.1.7 RESOLVE

Sankalp, Sankalp, Sankalp now remember your resolution and

repeat it mentally three times, with maximum feelings and
awareness

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27.1.8 FINISH

Now relax all efforts and bring your attention to the natural breath,
the natural breath flowing in and out of the nostril (long pause)
maintain your awareness of the breath and at the same time
develop your awareness of physical relaxation (pause). Awareness
of relaxation and awareness of your physical existence, become
aware of physical existence of your body (long pause) Develop
awareness of your body and visualize your body lying down on the
floor(pause). Take your mind out and visualize the surrounding

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room, let your mind become completely external… do not open
your eyes(pause) you are practicing yoga nidra, become aware of
this fact (pause) lie quietly until your attention is completely
externalized. Start moving, moving your body and stretching
yourself… please take your time, there is no hurry (pause) when you
are sure that you are wide awake sit up facing forward keeping eyes

YOGA
closed. The practice of yoga nidra is now complete. Get ready for
closing mantra

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PRAYERS / CHANTS
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Prayers

PRAYERS / CHANTS
28.1 YOGA MANTRA

Opening Prayer

3 OM

Om, symbolically embodies the divine energy, or Shakti,

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and its three main characteristics: creation, preservation, and liberation.

Closing Prayer

YOGA
Om
Lokah Samastah Sukhino Bhavantu
Om Shanti, Shanti, Shanti.....

"May all beeings in all worlds live happy and free."

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PRAYERS /
NAMASTECHANTS