Lie on your back with feet together. Using
your arm for support, raise both legs and slowly lift the buttocks and spinal chord
raising the trunk to a vertical position. The elbows should be about shoulder wide apart.
Gently push the chest forward so that it presses firmly against the chin. Release your hands
and place the arms on the floor beside the body with the palms down. Slowly lower the
Torso and the buttocks and the legs. Relax in Shavasana.
Lie on your back with feet together. Place your arms side of the body with the palms
facing the floor. Using your arms for support help and raise both legs keeping them straight
and together. Slip your legs over your head in an arch position till your toes touch the
floor. Relax and hold a final pose for as long as its comfortable. Exhaling, lower your
legs and lower back to the starting position. Lie flat on your stomach palms to the side
of your shoulders. Slowly raise your head and straighten your elbows. The arms may or
may not be straight. Hold the position for few seconds. Slowly release the upper back
by lowering the arms, lower the navel, chest, shoulders and finally the forehead to the
floor. Lie flat on your stomach bend your leg upwards
and hold both your ankles in your hands. Inhale while raising your thighs and chest simultaneously
upwards arching your spine as much as possible. Hold the position for as long as its comfortable.
Exhaling return to the original position. Sit with the legs all stretched. Slowly bend
forward and try to grasp your big toes with your fingers. Try to touch your knees with
the forehead. Hold the position for as long as its comfortable. You can ask your instructor
to help you with this asana. Sit with the soles of your feet together keeping
the heels as close to the body as possible. Clasp the feet with both hands. gently move
the knees up and down. Repeat this movement 15 to 20 times. This asana helps to open up
the hips and stimulates the reproductive system.