legs slowly roll the buttocks and spine on the floor raising the trunk to a vertical

position The elbows should be about shoulders width apart. gently push the chest forward

so that it presses firmly against the chin. Release your hands and place your arms on

the floor beside the body with the palms down. Slowly lower the torso, the buttocks, and

the legs. Relax in Shavasana. Lie on your back with feet together. place

your arms beside your body with your palms facing down. Using your arms for support inhale

and raise both legs keeping them straight and together. Slip your legs in an arch over

your head till your toes touch the floor. Relax and hold the final pose for as long

as its comfortable. Exhaling lower your legs and go back to the starting position.

Lie on your stomach palms to the side of your shoulder. Slowly raise your head and straighten

the elbows. The arms may or may not be straight. Hold the position for few seconds. Slowly

release the upper back by bringing 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 the ankles with your hands. Inhale while raising your thighs and chest

simultaneously arching your spine as much as possible.Hold the position for as long

as its comfortable. Exhaling return t the original position.

Lie flat on your stomach with boh hands under your thighs and chin on the floor. While inhaling

only lift your left leg as high as possible keeping the other leg straight. Keep the position

for as long as possible without strain. Bring it back to the original position. Repeat with

the other leg. 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,