Which pose names are right?

Tones abdominal muscles, keeps spine erect and elastic, protects hip/foot joints from becoming loose, prevents fatigue and dull mind.

Inhale, stand with feet 3-4 inches apart, toes spread wide, ankles rolling out. Lift arches, press all four corners of feet into floor. Quadriceps active, kneecaps lift, thighs rotate inward. Tuck tailbone under, engage buttocks/abs. Open collarbones, slide shoulder blades down back. Extend arms straight along sides, active. Long spine, crown of head reaching up, gaze forward and steady, chin level.

Opens the chest, allows deep breathing, aligns shoulders and neck. Prepares for practice; connects lower self (Earth) with higher self (Sky). Promotes concentration to deepen practice; connects self to body as a temple to be entered.

Exhale, bring palms together in front of the heart (same as Tadasana but hands in Namaste). Namaste = prayer/salute to the light of the divine — 'my higher self bows to your higher self.' Hands press together to open heart chakra. Pull shoulders back/down toward hips, opening collarbones. Stand tall, crown of head reaching up.

Stretches the front of the abdomen. Strengthens arms and shoulders. Prepares for Virabhadrasana; tones the spine and opens the lungs.

Inhale, circle palms down to the sides and up towards the ceiling. Palms together above the head. Chin up, gaze at thumbs. Send shoulder blades down towards hips. Reach chest towards fingertips. Rotate biceps outward.

Soothes spinal nerves, slows heartbeat, cooling effect on mind, relieves abdominal pain during menstrual periods, reduces excess abdominal weight, improves digestion/constipation, makes spine supple.

Exhale, hinge at hips, swan dive down and fold forward (or hands through Namaste for full classes). Hands flat on floor. Fold chest onto legs, legs straight if possible. Rotate pubic bone down, tailbone up. Bring forehead toward shins, chin tucked. Beginners: hands on calves or bend knees, chest to thighs, raise sitbones to straighten legs gradually.

Relieves fatigue, infuses energy; relieves pain/stiffness in heels and legs; strengthens ankles, tones legs; removes tension/stiffness in shoulder blades; rejuvenates blood flow.

Exhale, press fingertips down, hips up and back; curl toes back, heels toward floor, legs straight; press hands down, spread fingers, knuckles down; widen collarbones, elbow creases forward; sit bones back away from hands; heels down, quads tight, kneecaps lifted; pubic bone rotates in/up between thighs; apply mula/uddiyana/jalandhara bandha; gaze at navel; hold 5 breaths or continue sun salutations. Beginners: keep knees bent, lengthen torso first, straight spine prioritized over straight legs.

Fully expands the chest, assists deep breathing; relieves stiffness in shoulders, back, neck; tones ankles, knees, hips, thighs; activates 5th chakra (Vishuddha); strengthens the neck.

Inhale, step right foot forward near right fingertips, exhale left foot back on diagonal line; inhale, press into feet, arms overhead, palms together; outer edge of back (left) foot pressed down, back leg straight/active; square hips and torso to front; front knee stacked over front ankle; push sit bones down; arms straight, palms together, shoulder blades down back; roll shoulders back/down, expand energy up through chest and fingertips; chin up, gaze at thumbs; hold 5 breaths or continue sun salutations.

Tones/strengthens leg muscles; reduces fatty tissue in arms, tones abdominals; opens groin, hips, inner thighs; relieves calf/thigh cramps; tones abdominal organs.

Inhale prepare; exhale reach right arm forward, left arm back, both horizontal; arms parallel to floor in line with shoulders; hips open to the side, front knee over ankle, front thigh parallel to floor, shoulders stacked over hips; engage back leg, tighten back kneecap, tuck tailbone, create space in lumbar spine; keep arm/shoulder muscles soft; gaze at front fingertips; hold 5 breaths or continue sun salutations.

Inhale interlace fingers on top of sacrum. Exhale bring arms up away from sacrum, relax into pose. Press wrists if possible. Press outer edge of back (left) foot to deepen right hamstring stretch. Lift back kneecap, fold deeper over front leg, front toe pressing down, reach chest toward front foot. Hold 5 breaths or continue sun salutations. Variation: hands in namaste behind the back.

Inhale bend right knee, right shoulder rests on right knee, bring left heel forward 2 inches, toe-heel left foot behind Fourth Line. Exhale slide right shoulder down inside right knee, crown of head relaxes to floor in line with inner right ankle. Track right knee over right ankle. Press outer edge of left foot down, heels in line. Relax inner thighs/groin/organs. Each exhale bring arms further over head. Hold 5 breaths, vinyasa flow, repeat poses 1-17 other leg, vinyasa flow.

Exhale microbend knees, look forward. Inhale jump lightly onto Second Line, feet in line with wrists. Exhale spread fingers, press fingertips down, hug elbows parallel. Inhale raise hips toward sky, tailbone up. Exhale knees into armpits. Inhale apply mula/uddiyana bandha, lift one foot at a time. Look forward ~12 inches, open chest, straighten arms. Hold 5 breaths. Exhale jump/step back, vinyasa flow. Beginner: bend elbows, lower trunk, squat, step back to downward dog. Advanced: jump forward into Bakasana, hold 5 breaths, jump back to Chaturanga Dandasana.

Inhale step right foot forward into Utthita Parsvakonasana 2. Exhale bring right hand to meet left, palms together, right shoulder rests on right knee. Keep left shoulder directly over right shoulder in straight side bend. Elbows close together, almost touching ears with biceps. Press left foot flat, tighten left leg, lift left kneecap. Hold 1, 3, or 5 breaths according to class level.

Inhale bring left hand back up toward ceiling, rotate back and down behind sacrum. Exhale take hold of left wrist with right hand. Bring left hipbone in line with left ankle and left shoulder. Keep right knee on top of right ankle, tighten right leg muscles. Open chest toward ceiling, rotate left shoulder down/back, lift torso off right thigh. Exhale look toward left foot, neck in line with spine. Hold 3-5 breaths. Beginner: right hand on block, left arm wraps around back with fingertips reaching across top of right thigh.

Exhale palms to floor inside right foot. Bring left heel up, toes forward. Walk right foot to right edge of mat. Hands move forward ~12 inches, lower onto forearms/elbows, elbows under shoulders. Left heel reaches back, leg straight. Shoulders pull down toward hips, neck in line with spine, gaze between thumbs. Hold 1, 3, or 5 breaths. Inhale rise back up, palms outside right foot, right foot back onto X-Box. Vinyasa flow. Beginner: elbows on a block. Advanced: stretch arms straight out, hands flat, fingers spread, head falls down, hold 1/3/5 breaths.

Massages abdominal organs, rejuvenates and strengthens the spine, strengthens arms and neck.

Exhale microbend knees; inhale jump to squat, hug knees, heels down, heart lifts. Hands down, rotate torso 90° right, balance on toes/knees touching, hands at heart (Namaste). Twist torso left, hands flat, bend elbows back, stack hips on left elbow, knees on right elbow (Parsva Bakasana). Straighten right leg back, left leg toward right, heels reaching, feet flexed. Hold 3-5 breaths, exhale back to Chaturanga, repeat other side.

Tones leg muscles, removes stiffness in legs/hips, relieves backaches and neck sprains, strengthens ankles, opens/lengthens ribcage side.

Inhale step right foot forward, spiral left heel down, straighten right leg. Right palm on shin, left arm up. Press feet flat, right hipbone under left hipbone, separate shoulder blades. Reach right fingertips to floor inside shin, palm flat. Neck long, turn head left, gaze at ceiling. Hold 3-5 breaths. Beginner: hand to shin/block.

Tones thigh/calf/hamstring, increases blood supply to lower spine, makes spine supple by twisting, relieves back pain, invigorates abdominal organs, strengthens hip muscles, opens hamstrings.

Inhale left hand to mat, right hand outside right foot, left foot forward on diagonal line. Left palm flat inside right foot. Hips level, right hand stretches up in line with shoulder. Press feet and thumb for balance, shoulder blades separate, apply mula/uddiyana bandha. Gaze right toward ceiling, neck in line with spine. Hold 3-5 breaths, exhale cartwheel down to Chaturanga, repeat other side.

Twists/detoxifies/strengthens abdominal organs, increased blood circulation, relieves constipation, aids digestion, removes colon waste, increases hip flexibility.

Inhale step right foot next to right fingertips, left toes stay or spiral heel down (advanced), left palm closer to right foot. Hips level, open right arm up. Right knee over heel. Left fingertips in line with toes, press left thumb to twist more right. One vertical line arms/shoulders, shoulder blades separate, right knee and left shoulder hug together. Turn head right, twist torso, look up. Hold 3-5 breaths. Beginner: right hand to sacrum, left hand block. Advanced: drop right arm over ear.

Same as Parivritta Parsvakonasana 1 — strengthens thigh muscles, opens groin/hipbones, opens chest by pressing palms together.

Left toes forward 2in, right toes to center 2in. Hands on right knee, shoulders over hips, spine erect. Inhale hands to Namaste. Exhale hollow abdomen, twist torso right, hook left elbow/tricep/shoulder outside right thigh, hips level. Shoulders stack over hipbones. Attention on right foot pressing floor, left heel pulling back, leg straight. Apply mula/uddiyana bandha, thumbs press into chest center to twist deeper. Neck in line with spine, gaze right and back at left heel. Hold 3-5 breaths. Beginner: knee on floor. Intermediate: right hand on thigh, left arm up, then assist twist with right hand back to Namaste.

Same as Parivritta Parsvakonasana 2 — twist adds pressure on abdominal organs/colon removing toxins/waste, keeps spine supple, bind opens chest and shoulders.

Inhale stretch right hand toward sky. Exhale bring left hand underneath the leg, take hold of right wrist. Inhale right arm stretches down and back, opening shoulder, wrapping behind sacrum. Reach left arm under right thigh holding right wrist, right thumb/index in chin mudra. Exhale pull right arm down, opening chest toward ceiling. Legs active, back heel stretches back, gaze to left heel. Hold 3-5 breaths. Inhale release bind, palms flat either side of right foot, exhale to Chaturanga, repeat left side.

Tones abdominal region from elbow pressure against organs; improves digestive power; prevents toxin accumulation; straightens elbows, forearms, wrists.

Exhale microbend knees, look forward. Inhale jump onto tops of feet under pelvis, big toes touch, knees wide. Palms on floor between knees, thumbs touch. Inhale draw abdomen back (mula/uddiyana bandha), hug elbows in. Exhale bend elbows back, hipbones rest on elbows, straighten legs, lean upper body forward. Inhale lift tailbone, swing legs up to balance on palms. Hold 3-5 breaths. Advanced: bend into Lotus first.

Opens hamstrings and abductor muscles; helps reduce body weight; good prep for headstand (blood rush to head) for those not yet doing sirsasana.

Inhale step right foot between hands. Exhale left heel down, right toes turn in parallel, hands between feet fingertips in line with heels. Inhale elongate spine. Exhale bend elbows, fold, crown toward floor, shoulders toward knees, grab outer ankles. Press outer feet edges down, lift kneecaps. Lift pelvis toward ceiling, rotate pubic bone up, hipbones toward floor. Hold 3-5 breaths (and variations 2 & 3). Inhale up with straight back; exhale bend right leg, turn toes front; vinyasa flow.

Strengthens the wrists and arms; tones the lumbar and coccyx of the spine.

Inhale forward into plank. Exhale bring toes touching on the Middle Line. Inhale roll onto right side of right foot, shift weight into right hand, stretch left hand up. Press right thumb, lift hips, flex feet. Gaze up at left fingertips. Hold 3-5 breaths, vinyasa, repeat left side.

Strengthens the legs; gives steadiness and poise through balance; strengthens digestive fire.

Inhale jump to front of mat into Uttanasana. Exhale wrap right big toe in yogi toe lock, left hand on left hip, weight into left foot. Inhale raise right foot forward and up, balancing on left foot. Draw right shoulder back/down, reach chest forward, roll right hipbone back, straighten leg fully, keep hips level. Hold 5+ breaths; exhale hand to hipbone, hold leg extended 3-5 breaths. Beginner: belt around foot or bend knee holding thigh. Intermediate: knee to chest with toe lock before extending.

Exhale bend right knee, clasp inner right ankle with right hand, extend left arm up, re-align knees. Inhale kick right leg back, reach left arm forward. Do not open right hipbone, keep parallel to left. Right leg stretches back as high as possible; left hand stretches forward, index finger and thumb in jnana mudra. Hold 3-5 breaths.

Tones the straight standing leg, which supports the bent leg; gives a sense of balance and centeredness.

Inhale bring body vertical. Exhale bring right sole of foot into inner left thigh, heel near perineum, toes pointing down. Fix gaze on a steady spot; balance rests in the standing foot, attention on breath and standing foot. Hold 3-5 breaths. Exhale release foot down, feet mat-width apart, hands on lower back; inhale arch up/back lifting heart; exhale fold forward. Repeat other side. Beginner: foot to inner ankle/calf instead of thigh, hips parallel.

(benefits not shown on this page crop; page focuses on THE SEQUENCE)

Intermediate: INHALE raise hands up through heart to overhead, palms touching. EXHALE open arms palms up to shoulder height (one straight line), bring index fingers and thumbs together (yoga mudra). HOLD 3-5 breaths. INHALE arms back up palms together. EXHALE hands through namaste, release right leg down. Advanced: bring foot into lotus, keep hips level.

Stretches shoulders, front of body. Opens the chest. Also referred to as "heart opener."

Chakra: 4th/heart/Anahata. Drishti: back wall or below. Intermediate: step feet mat's-width apart, hands on lower back above sacrum (thumbs on kidneys, fingers down). INHALE micro-bend knees, lengthen spine. Relax shoulders away from ears. Engage thighs/buttocks. Push hips forward, gently arch back looking to back of room. Hold 3-5 breaths. EXHALE return to neutral, fold forward. Advanced: hands on back thighs, arch further, gaze toward floor/wall meeting point behind.

Develops the whole body beautifully, strengthens the shoulders, arms, wrists and expands the chest fully.

Chakra: Manipura. Drishti: nose or floor. From Tadasana: EXHALE bend forward, palms on floor shoulder-width apart, one foot from wall, slightly bend left knee. INHALE swing right leg up against wall, follow with left leg (or jump both up together). Balance both legs against wall, chin forward, look down, try to balance away from wall. Press fingertips into floor, don't collapse shoulders. Maintain hips over shoulders. Keep legs straight, feet pointed or flexed. Hold 3-5 breaths; occasionally lead with opposite leg. Advanced: away from wall; combined with chakrasana (very advanced).

Gives sense of balance, prepares for other balancing poses. Strengthens and opens the muscles in the legs. Opens the hips, strengthens the shoulders and arms.

Chakra: Swadhistana. Drishti: tip of nose or straight ahead. INHALE step right foot next to right fingertips, left heel up, left toes forward in X-Box. EXHALE open arms out and straight up, arms parallel, elbows by ears, palms facing each other. Tuck tailbone, keep hips level. Lift left kneecap, reach left heel back. Shoulders drop toward hips. INHALE straighten right leg, bring left heel to floor. EXHALE bend right knee over ankle. Repeat 3-5 times; on last exhale hold 3-5 breaths.

Ashwa Sanchalanasana 3: opens the hip bones and stretches the front thighs further for Hanumanasana. Ashwa Sanchalanasana 4: opens the hamstrings further for Hanumanasana.

3: Chakra Ajna, Drishti tip of nose or toes. EXHALE hands to floor, left knee down, walk right foot forward 6-10 inches. INHALE hands on top of right knee, lengthen spine, straighten arms. EXHALE roll shoulders down, open chest, press hips/tailbone forward. Hold 3-5 breaths. 4: INHALE palms/fingertips either side of right heel, flex right foot, straighten right leg, send hips back. EXHALE hinge at hips, fold forward over right leg. Hold 3-5 breaths.

Tones the leg muscles and gives them flexibility. Recommended for sprinters and runners. Helps sciatica and other defects of the leg.

Chakra: Muladhara. Drishti: tip of nose. INHALE straighten body up. EXHALE move right foot forward 10 inches max, flex right foot. Square hips parallel, press left hip forward, pull right hip back. Lift left kneecap, left foot flat on floor or toes curled (more intense). Don't force it, let gravity pull body down; use block under right thigh if groin far from floor. Lift front leg muscles to open back of legs. Hold 3-5 breaths. Roll right to release. EXHALE step right foot back to adho mukha svanasana; repeat from ashwa sanchalanasana 2 on left side (vinyasa flow). Advanced: hands in namaste at chest, or walk hands out until upper body lies over front leg, hold 3-5 breaths.

Aids digestion, relieves gastric troubles, benefits bladder and prostate gland, opens shoulders, brings spinal flexibility, helps slipped disks return to position; Shalabhasana 2 opens the chest area even more.

Sh.1: from Santolanasana, exhale to Chaturanga, forehead down, inhale lift chest, toes touching heels together, press pubic bone down, keep neck long, torso rises toward vertical, hold 3-5 breaths. Sh.2: interlace fingers on sacrum, inhale lift arms/chest to sky, straighten arms up, torso vertical, crown of head toward ceiling, hold 3-5 breaths.

Fully stretches spine bringing elasticity, can help slipped disks, tones abdominal organs; Dhanurasana 2 opens chest fully and strengthens abdominal/thigh muscles.

Dh.1: bend knees, hold outsides of ankles, forehead down, inhale legs back toes to ceiling, press pelvis down, lift knees/chest, hold 3-5 breaths (intermediate: hold ankles from inside, thumbs up). Dh.2: shift weight forward, press knees toward floor lifting torso vertical, crown of head to ceiling, mula/uddiyana bandha applied, balance between pubic bone and knees, hold 3-5 breaths, exhale down and rest.

Resting pose to catch the breath or center emotions; brings flexibility to ankles and knees, opens hips; can prepare for downward-facing dog; for beginners gives exact extension for down-dog.

Inhale hands flat under shoulders, elbows bent back; exhale press hips back, abdomen to thighs, back rounded; inhale lift slightly, separate knees heels together; exhale release abdomen between thighs, arms to sides palms up; hold 3-5 breaths. Beginner: arms forward palms down, elbows lift, curl toes, lift sit bones into Adho Mukha Svanasana.

The king of asanas; increases blood supply to brain, thinking power, regulates pituitary/pineal glands, stimulates growth/health/vitality, alleviates sleep disorders and lung problems, increases hemoglobin, relieves anxiety.

Roll up to sitting, curl toes sit on heels, walk knees forward, forearms to floor with interlaced fingers/elbows forming triangle, crown of head between palms, straighten legs walk feet to elbows, stack hips over shoulders apply bandhas, lift legs together straight up, stack hipbones over shoulders, hold 9 breaths or as comfortable; use wall for support, don't help students up (avoid neck injury).

Opens toes and feet, strengthens ankles, stimulates all six lower body meridian lines beginning/ending in the toes.

From Child's Pose, inhale up to sit on heels, shoulders above hips, knees together; tuck toes under, balance on balls of feet not toes; tuck little toes under; for more stretch bring knees farther forward.

Strengthens arms, develops balance, stretches/loosens back, tones spinal nerves, improves circulation in lower limbs/abdomen, tones reproductive organs, improves blood flow to brain/pituitary gland, reorganizes prana, arrests physical aging process.

From headstand, press down on forearm/hand base, exhale bend body backward pushing hips forward, release interlocked fingers placing palms flat beside head shoulder-width apart, inhale lift head transferring weight to forearms find balance, raise upper arms vertical shoulders above elbows, exhale lower feet toward head, raise head backward/upward until heels rest on crown of head in final position.

(not explicitly listed beyond core cues; strengthens core/legs via bandha engagement from headstand)

From headstand: inhale, squeeze inner legs, flex feet; engage uddiyana + mula bandha; exhale, lower legs together to parallel with floor; tuck chin, hips move forward; keep legs straight/strong/together; hold 9 breaths or as comfortable.

Good after a heavy meal, aids digestion; stretches ankles and tops of feet; cures rheumatic knee pain; opens thighs for Urdhva Dhanurasana.

Inhale, roll up to sitting; knees to front of mat touching; feet a little wider than knees; press calf flesh back, buttocks to floor between legs; feet point back; straighten back, sit still; relax legs, palms on thighs; hold 3-5 breaths.

Supta Virasana: stretches abdominal organs and pelvic region, good for athletes/those who stand a lot, lengthens quadriceps. Diamond Pose: opens/tones spinal region, stretches pelvis, helps genital organ health, opens/lifts diaphragm and chest.

Supta Virasana: exhale, recline upper body, elbows to floor (beginners stop here); rest crown then back of head, then lengthen spine fully to floor; rotate pubic bone up, tuck tailbone; hold 3-5 breaths. Diamond Pose continuation: inhale, bend elbows, palms by ears, fingertips to shoulders; exhale push into palms, arch back, hold toes, rest crown of head on floor.

Stretches lumbar vertebrae, stimulates lumbar spinal nerves, helps overcome sciatica, mobilizes hips/ankles/lower back, helps varicose veins.

From Supta-Virasana, hands next to ears, lift hips/sit-bones toward ceiling; crown of head between hands facing toes; walk hands toward toes until elbows reach floor; bring crown of head closer to toes; hold 3, 5, or 9 breaths depending on skill level.

Strengthens wrists, arms, shoulders, and abdominal muscles; promotes control over the body.

Inhale up to Virasana; exhale, sit on heels, palms flat outside hips, cross right ankle over left; ground hands, lift feet off floor, heels close to sit-bones, knees to chest; inhale apply mula/uddiyana bandha; exhale, lift body, bring legs through arms, flex/straighten legs to front into seated position.

Tones abdominal organs and kidneys; rejuvenates whole spine; improves digestion; if held 5 minutes massages heart, spinal cord, abdominal organs; stretches pelvic region, increases blood flow to gonad glands, aids impotency/sexual control.

Inhale, lift chest into Dandasana; exhale, hinge forward walking hands to feet, take yogi toe lock (grip variations: toe lock, hold balls of feet, interlace fingers behind feet, or hold opposite wrist); inhale reaching chest up spine concave; exhale fold onto legs, torso to shins, tailbone up/pubic bone tucked, apply toe lock, flex feet, legs straight, kneecaps active; shoulders roll down, apply bandhas; hold 3-5 breaths; inhale walk hands back up. Beginner: hold knees/shins/ankles or use a strap.

Counterpose of Paschimottanasana (Seated Forward Fold). Strengthens arms, wrists, legs; stretches shoulders, chest, front ankles.

Inhale shoulders above hips from Seated Forward Fold; ground hands 8-10 in behind hips, fingers forward; exhale press feet to floor, toes pointed, legs straight, lift hips to parallel torso; relax buttocks while lifting hips higher, press shoulder blades against back to lift chest; without compressing neck, slowly drop head back; exhale bring head forward, chin to chest, release hips to ground.

Same as Sarvangasana. Rejuvenates abdominal organs; contraction supplies spine with blood, makes it supple; shifts shoulders, opens elbows; good for high blood pressure and prep for Paschimottanasana.

Inhale torso up; exhale lay on back, palms down by hips; inhale press palms, lift feet up and over head until toes touch floor; exhale interlace fingers, flex feet, walk shoulder blades together; keep arms straight on floor pressing down; reach sit bones up; chest toward chin (jalandhara bandha/chin lock); spine completely straight; back of head, neck, shoulders, upper arms and toes rest on floor; hold 3-5 breaths. Beginner: rest feet on chair/block if toes don't reach floor.

Main: 'mother of all asanas' — harmony/happiness, direct effect on thyroid/parathyroid, extreme blood supply to head/heart, rejuvenates, relieves epilepsy, low vitality, anemia, palpitations, asthma. Variation (Eka Pada): tones kidneys and leg muscles.

Exhale bend elbows, palms to middle back; inhale legs straight up (or bend knees then extend up); exhale hold; elbows in line with body, pressing floor; hands press against back, spine straight; chin to chest-bone; nose toward toes; apply bandhas; stack ankles over shoulders in one line with hips; relax face; hold 20-30 breaths. Beginner: use wall, knees at 90°, feet flat on wall, blanket under neck. Advanced: hands balance at sides of legs. Variation: look at left foot, exhale bring right leg down to floor (halasana-like) keeping both legs straight/active at knee, hold 3-5 breaths, switch legs.

Brings circulation and fresh blood to the waist. Quiets the mind, shutting out sound, helping attain Pratyahara. Gives a sense of security.

Exhale bend knees, rest them on floor; tops of feet on floor, knees against ears on either side of head; hands on lower back or hips, or interlace fingers and straighten arms on floor; hold 3-5 breaths; inhale straighten legs into Halasana; exhale roll gently down vertebra by vertebra until legs reach 45 degrees from floor.

Tones the muscles in the back, strengthens the internal organs, helps with balance, helps with focus.

Round the back, roll down spine until sit bones reach floor; balance on flesh of sit bones keeping torso off floor and legs at 45 degrees from floor; keep arms horizontal with shoulders, reach for toes; muscles relaxed but internally firm; apply mula bandha and uddiyana bandha; hold 5-9 breaths.

Opens the chest and increases the volume of breath by stretching the neck, which benefits the thyroid.

Exhale roll legs straight out onto back, palms down outside thighs; inhale press elbows, arch back, lift sternum until crown of head is on floor; toes touching, heels together, legs elongated, feet pointed; shoulders toward hips creating space in neck; press elbows/hands against thighs, lift heart toward ceiling; mouth closed, soft face, gaze toward third eye; tongue tip to palate; apply mula and uddiyana bandha; hold 10-15 breaths; inhale lift head, round back forward, roll down vertebra by vertebra; support head with hands, turn side to side to release neck; exhale lie down in Savasana.

Builds core and lower body strength. Lengthens and strengthens the spine. Energizes the body and stimulates the endocrine and nervous systems.

Inhale bend knees, soles on floor. Exhale feet parallel hip-width apart. Inhale lift hips, interlace fingers underneath back, shoulderblades roll together. Relax buttocks so sacrum doesn't lock between hips. Press feet down, knees/feet stay in line (no bowing out). Hold 3-5 breaths. Beginner: stay here, stretch spine/strengthen legs.

Tones and stretches the spine. Keeps the body alert and supple. Strengthens arms and wrists. Once mastered, gives vitality, energy, feeling of lightness.

Inhale feet hip-distance apart. Exhale palms flat outside head, fingertips toward shoulders. Inhale press feet/hands to lift heart, rest on crown of head. Exhale align hands, elbows over wrists. Inhale press palms, open shoulders, lift hips and crown off floor, gaze straight (not down). Knees parallel, feet hip-width. Straighten arms/legs as much as possible. Hold 3-5 breaths, exhale to lower. Beginner: feet 6 inches further from sitbones if lower-back issues.

Deep relaxation/rejuvenation pose; body assimilates transformation on emotional and physical levels.

Lie on back, palms open to ceiling, toes falling out, shoulder blades flat, chest open. Release all muscular tension, let go of thoughts. Return to natural breath, relaxed heart rhythm. Hold 5-10 minutes minimum. Exit: wiggle fingers/toes, rotate hands/feet, turn head side to side, curl knees to chest, roll to right side, push up with hands, lift head last, sit in Padmasana or other seated position.

Text is illegible due to severe blur, but describes placing top of right foot onto left thigh then left foot onto right thigh (or similar), hands resting on knees in Jnana or Chin Mudra, meditating for several minutes.