Lie on your back with feet together. Using
your arms for support raise both your legs. Slowly raise the buttocks and spine from 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 the arms on the floor beside the body with the palms facing down.
Slowly lower the torso, the buttocks, and the legs. Relax in Shavasana.
Lie on your back with feet together. PLace your arms at the side of your body with palms
facing down. Using your arms for support help and raise both legs keeping them straight
together. Slip your legs and let it arch over your head till your toes touch the floor.
Relax and hold the final pose for as long as comfortable.Exhaling lower your legs and
go 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 bending the arms, lowering the navel, chest, shoulders and finally the forehead
to the floor. Lie flat on your stomach bend your legs upwards
and hold both the ankles with 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. Sit in Vajarasana. Stand on your knees with
the hands close to your thighs. Stretch your arms up. Lean backwards slowly reaching your
heels with your hands. Push the hips forward and bend the head, spine backwards as far
as possible. Remain in this position for as long as its comfortable. Return to the starting
position by slowly releasing the hands from the heels one at a time. Its important that
this asana is followed by a forward bending asana like Shashankasana.