apart. Bend the head, arms and upper body backward. Exhaling go back to the tarting

position. Stand straight with feet apart. Raise your

arms and place your hands in prayer position. Bend your knees deeply sinking down until

your hips are lower than the knees. Push up your elbows to your knees to open up your

hips and gently press the side of your knees to your elbows. Hold the position for as long

as 30 seconds t 1 minute. Release the pose either sitting back or pushing the back up

to standing. Lie flat on your back with hands by your side.

Inhaling raise both legs upto 90 degrees of the floor. Hold the position for 15 to 60

seconds. Exhaling bring the legs down to the floor.

Support yourself on your elbows and raise your legs up to 45 degrees. Stretch your arms

out towards your knees. Hold the position for few seconds and lower your legs, hands

and head. Lie on your stomach. Raise your entire body

up supporting yourself only on your forearms and toes. Keep your elbows directly under

your shoulders and focus your attention on the abdominal muscles. Hold the position fr

30 to 40 seconds. Relax. 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.

Sit in Vajarasana. Stand on your knees with your hands close to your thighs. Stretch your

arms up lean backward and slowly reaching the heels with your hands. push the hips forward

and bend the spine as far as possible. Remain in this final position for as long as its

comfortable. return to the starting position by slowly releasing the hands from the hips

one at a time.Its important that this asana is followed by a forward bending asana like

Shashankasana. Sit in Vajrasana.Bend forward and raise the

body so its weight rests on the hands. Pass the right knee over the left one. Sit on the left

heel pressing the bodies weight on it. Bend your right arm raising he elbow high. Stretch

your hand up bring the left hand up to center of the back and try to grasp the fingers.

Stay in this position for up to 2 minutes. Unclasp the hands and perform the asana with

opposite hand and leg.