Reclining Big Toe Pose (Supta Padangusthasana)

When practicing supine, the individual lies supine on the floor with legs strongly extended. A folded blanket should be used to support the head if the head does not rest comfortably. The performer should then exhale and bend the left knee while the thigh is drawn into the torso. The thigh is hugged to the belly while the front of the right thigh is heavily pressed onto the floor, pushing actively through the right heel. a loop is strapped around the arch of the left foot and the strap is hold with both hands. The performer should then inhale and straighten the knee while the left heel is pressed up toward the ceiling.

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Reclining Bound Angle Pose (Supta Baddha Konasana)

When performing the pose, the performer should first exhale while lowering the back torso towards the floor. Both hands are used to spread the back of the pelvis. The upper buttocks and the lower back are released through the tailbone. The torso is brought to the floor while supporting the head and the neck on a blanket roll. The topmost thighs are gripped with hands and the inner thighs are rotated externally. Both hands are slide along the thighs from the hips towards the knees while widening the outer knees away from the hips.

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Legs up the Wall Pose (Viparita Karani)

Height and the distance of support from the wall should first be determined before performing the pose. Support should be lower and placed farther away from the floor .higher support can be used if the performer is more flexible. The distance from the wall depends on the performer’s height. The performer should sit sideways, with the right side being against the wall. The performer should exhale and swing the legs up onto the wall. The shoulders and head are lightly placed onto the floor. The sitting bones should drip down into the space that is between the wall and the support. The knees are bent and the feet pressed into the wall.

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Reclining Hero Pose (Supta Virasana)

Reclining Hero pose is also referred to as Supta Virasana. It is considered to be an intermediate level pose. The pose is slightly difficult and it is the reason why the pose is not popular. When performing the pose, both hands are placed by the sides. The performer should then exhale and lean backwards towards the floor. Weight is taken on to the hands followed by the elbows and forearms. When leaning on elbows, both hands are placed at the back. The performer should then push the body towards tailbone so as to release the lower back and the buttocks. The posture is held for about 30 seconds up to I minute.

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Corpse Pose (Savasana)

When practicing Savasana, the body should be placed in a place that is neutral One should sit on the floor with her knees bent. The feet should be on the floor and one should also lean back onto her forearms. The pelvis should be lifted slightly off the floor. Using both of your hands, the back of the pelvis should be pushed toward the tailbone then, one should return the pelvis to the floor. While inhaling, extend the right leg, then the left leg. While softening the groins, release both of your legs. You will notice that your legs are angled evenly to the mid line of your torso. You should then narrow the front pelvis and soften the lower back. Using both of your hands, lift the base of the skull away and release it toward the tailbone.

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Supported Shoulder stand (salamba Sarvangasana)

Take two blankets measuring one foot by two feet. Fold the blankets into rectangles and stack each on top of the other. Let the upper arms stay in place if you don’t have the sticky mat. Lie on the blankets with your head on the floor and your shoulders being supported. Bend your knees and lay your arms on the floor then push your feet away from the floor. Continue lifting by curling the pelvis away from the floor. Your knees should come towards your face.

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Supported Headstand (Salamba Sirsasana)

Pad your forearms and head with a folded blanket. Lace your fingers and set the forearms on the floor while kneeling. Elbows should be at the width of the shoulder. Press inner wrists into the floor and roll the upper arms outward. One should snuggle the back of his or her head against the clasped hands if he or she is beginning to practice. Lift the knees off the floor and inhale. Walk your feet closer to your elbows. The shoulder blades should be firm against your back. Your feet should be lifted away from the floor.

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Handstand (Adho Mukha Vrksasana)

Handstand refers to supporting the body when it is inverted vertically and both hands used for balancing. Adho Mukha Vrksasana is also referred to as (Download-Facing Dog pose) .When one is practicing handstand, he or she should make sure that, there are no items hanged on the wall. Make sure your fingertips are two inch away from the wall. Turn your index fingers out slightly, when your shoulders are tight. You can also arrange them parallel to each other.

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