Sit on the floor and straighten your legs together in front with feet facing upwards and toes slightly stretched. Maintain neck and back relaxed but straight. Place your palms on your sides without pressing upon them. Keep thumb outstretched while other fingers remain close together. Gaze straight to your front and do not move your body. This position is called Baithak-sthiti (sitting position) of yoga.
See general instructions about yoga practice.
Padmasana
Place your right foot on your left thigh near the groin with the help of your hands. Similarly, place your left foot on your right thigh so that both legs cross each other. Keep your back straight and breathe normally (Lotus-pose).Place your right foot on your left thigh near the groin with the help of your hands. Similarly, place your left foot on your right thigh so that both legs cross each other. Keep your back straight and breathe normally (Lotus-pose).
You may place your hands at the middle of the leg-cross with palms facing upwards and right and left fingers overlapping each other (Dyana-mudra). Hold on for some time and get back to the original position by releasing one leg after another. Those who are unable to do this asana may sit with folded legs (Siddhasana). Holding the right great toe with the left hand and the left great toe with the right hand (hands encircled around the back) during this pose is known as Baddha-padmasana.
You may place your hands at the middle of the leg-cross with palms facing upwards and right and left fingers overlapping each other (Dyana-mudra). Hold on for some time and get back to the original position by releasing one leg after another. Those who are unable to do this asana may sit with folded legs (Siddhasana). Holding the right great toe with the left hand and the left great toe with the right hand (hands encircled around the back) during this pose is known as Baddha-padmasana.
Parvatasana
Sit in any meditative asana (Siddhasan, Padmasan or Vajrasan). Take both hands straight above your head with palms close together (namaskar). Keep your back straight and stretch both hands. Hold on for some time with normal breathing. Then, get back to the original position by relaxing and slowly bringing down hands.
Paschimottanasana
Sit in baithak-sthiti. Raise your hands above shoulders, and while exhaling, bend forwards to hold your great toes with outstretched hands. Try to touch your knees with your forehead by contracting (pulling in) abdominal muscles. Keep your back straight, do not bend your knees, and hold on breathing normally. Lift your head and take back your hands to come back to the original position.
Paschimottanasana is similar to pada-hastasana in standing position.
Paschimottanasana is similar to pada-hastasana in standing position.
Vakrasana
Fold your right knee and place it vertically so that the right foot is near the inner side of your left knee. Keep right sole flat on the ground. Now turn your neck and trunk to the right and hold your right great toe with your left hand while pressing your right knee over the chest with your left arm. Support yourself with your right palm placed flat on the ground behind. Turn your neck back as much as possible looking over your shoulders, keep your spine straight and maintain shoulders in a horizontal plane. Hold on for some time and return to the original position in reverse order. Repeat the same posture by turning left. A simpler version of this asana is by turning to the left with a vertical right knee.
Ardhamatsyendrasana
Fold your left leg and hold it by firmly pressing its heel on the right buttock. Place your right leg vertical so that its sole lies flat on the ground near the outer side of your left knee. While exhaling, twist your spine and turn to the right. Try to hold your right great toe with your left hand while pressing your right knee over the chest. Try to turn further to the right, get back your right hand encircling you from behind, and attempt to place your right palm near the left thigh. Turn your neck to the right as much as possible and look back over shoulders. Maintain a straight back and breathe normally. Hold on for some time, and while exhaling, release your hands, turn your neck and trunk, and get your legs to their original position. Repeat the same position by turning left.
Ushtrasana
Stand on your knees, keeping some distance between them and toes relaxed. While inhaling, bend slowly backward at the waist, move your hands behind and try to place palms flat on your soles (near heels if not on soles). Push your belly forwards without much straining. Thighs should be vertical and neck relaxed to fall back. Support your weight on knees and hands. Hold on for some time while breathing normally. Lift your hands one after the other and rise to become erect. Lower your body and return to the resting position straightening the legs.
Ugrasana
Straighten your legs and place them as far apart as you can with toes directed upwards. While exhaling, bend forwards slowly from the lower back, maintaining your spine straight. Hold toes with respective hands without bending knees. Flex neck and bring your head down to touch the floor. Hold on for some time, breathing normally. Straighten your back while inhaling, release your hands and return to your original position. Ugrasana can also be performed in a standing position.
Gomukhasana
Bend your left knee and place your left heel touching your right buttock. Fold right leg over left so that the right heel is near your left buttock. Try to keep the right knee above the left. Place left arm behind your back with palm facing backward. Fold back your right arm over your shoulder (see drawing) and try to touch your left fingers. Maintain a straight spine and hold on for some time, breathing normally. Release your hands and unfold your legs to get back to the original position. Perform the asana on the opposite side.
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General instructions about exercise
Do exercises in fresh, pleasant environment.
It is better to exercise on empty stomach (morning/evening).
Do not eat anything for about an hour after exercise. Sips of water or other fluids are allowed.
Wear comfortable cotton clothes during exercise.
Use proper footwear during exercise. Use of sports or canvas shoes recommended.
Breathe in and out normally from nose. Avoid mouth-breathing.
Concentrate on your exercise and exercise slowly. Never exercise hastily; do not jerk your joints.
Rest for a minute or so if you feel fatigue.
Concentrate on the joint or muscle group for which you are exercising.
Learn exercises, especially those for shoulder, from a physiotherapist.
One should feel relaxation of muscles after exercise. Increase in pain after exercise may indicate wrong method. Stop exercise and meet your physiotherapist again in such situation.
Be relaxed and maintain proper posture during exercise. It is good to look into a mirror during initial days of exercise.
Maintain a posture for about 10 seconds and return back slowly to resting position.
Start low - for some minutes - and increase your work-out gradually.
Exercise one sided limbs at a time initially. Simultaneous exercise for both limbs will be possible after some days.
Exercise twice each day. Regularity is of utmost importance.
Look for a friend if exercising alone gets boring. Exercise accompanied by music is quite entertaining.
Balanced diet is also necessary appropriate benefits of exercise. Meal timings should be strictly adhered to. Consult a dietitian for reducing weight.
General instructions for yoga practice
Yoga postures should be practiced in a clean and fresh surrounding. Do the asanas on a soft and clean mattress. Use clean, light, loose and minimum clothing.
Do the asanas in morning or evening on empty stomach. Eat light food half an hour after completing practice.
Warm-up, in the form of Soorya-namaskar is desirable prior to asanas.
All movements should be gentle and controlled. Do not jerk your body. Do not over-stretch. Do not use any force to overdo.
Watch your breathing. Breathing should be easy and natural. Exhale while you bend forwards and inhale while bending backwards. Never hold breath.
One should be comfortable in any asana. Do whatever little you can. Do not try to overstretch to attain a pose as given in pictures. Trembling during asana implies overdoing.
Steadiness is of utmost importance. Period of staying in a single pose will increase with practice. Try to contract only those muscles that are required for a particular pose while relaxing all other muscles.
Draw your mind away from your body and concentrate on breathing on attaining desired pose.
Select and practice a few asanas and try to master them.
There should not be any pain, fatigue or sweating during asanas. Do a resting asana if any of these appear. One should feel enthusiastic after a yoga session.
45 minutes of yoga practice each day is desirable. Pranayama may also be done for a few minutes. Regularity is the key to success.