This Atma yoga 2.0 set follows our 1.0 beginner's set. It is more challenging and introduces a wide variety of well known yoga asanas. The emphasis for this set as still on healing and strengthening the postural muscles.

3. Atma Yoga 2.0 picks up beautifully from 1.0. This set is slightly more challenging
and introduces a wide range of popular and well know yoga asanas. As in 1.0 the
emphasis is still on healing and strengthening the postural muscles (the muscles
that support your spine.)
In Atma Yoga 2.0 the progression is in three parts: from slow-deep floor poses to
dynamic strength poses with purifying breath work to a series of standing poses
that strengthen and ground you.
As always your focus is on awareness of breath and weight. This will give you the
most traction in healing and training the mind. Physically it is crucial to practice
“coring up’ at the onset, middle and release of each pose.
As you become familiar with the set use each pose as a meditation in paying atten-
tion. Pay attention the experience of weight. Pay attention to what breathing feels
like. Pay attention to sound that breath makes; “Haaam” on the inhale and “Sa” on
the exhale.
Whenever possible train your mind to focus on the deeper sensations of discom-
fort. When you choose to feel the body’s resistance to a pose you are training the
mind. Make a decision that you are not afraid of feeling anything. Inspect all the
difficult sensations in your body with deepening and relentless interest.
This practice, which we call ‘Himalayan Yoga’, is a powerful means to begin train-
ing the mind for the unique and sacred experience that is your journey of self dis-
covery.

4. Poses
1. Baddha-koëäsana
(Bound Angle Pose/Cobbler’s Pose)
baddha-, bound, restrained
koëa-, angle, corner, edge
How to execute
1. Sit with your legs straight out in front of you, raising your pelvis on a blanket if
your hips or groins are tight. Exhale, bend your knees, pull your heels toward
your pelvis, core up1, then drop your knees out to the sides and press the soles
of your feet together.
2. Bring your heels as close to your pelvis as you comfortably can. With the first
and second finger and thumb, grasp the big toe of each foot. Always keep the outer edges of the feet firmly on the
floor.
3. Sit so that the pubis in front and the tailbone in back are equidistant from the floor. The perineum then will be approximately
parallel to the floor and the pelvis in a neutral position. Firm the sacrum and shoulder blades against the back and
lengthen the front torso through the top of the sternum.
4. Never force your knees down. Instead release the heads of the thigh bones toward the floor. When this action leads, the
knees follow.
5. Do slow-deep breathing; inhale deeply, exhale slowly.
6. Stay in this pose anywhere from 1 to 5 minutes. Then inhale, lift your knees away from the floor, and extend the legs back
to their original position.
Benefits Contraindications
 Stimulates abdominal organs, ovaries and prostate gland, bladder, and  Groin or knee injury: Only perform this pose with blanket support under the outer
kidneys thighs.
 Stimulates the heart and improves general circulation Variations
 Stretches the inner thighs, groins, and knees  Exhale and lean your torso forward between the knees. Remember to come forward
 Helps relieve mild depression, anxiety, and fatigue from the hip joints, not the waist. Bend your elbows and push them against the inner
 Soothes menstrual discomfort and sciatica thighs or calves (but never on the knees). If your head doesn’t rest comfortably on
 Therapeutic for flat feet, high blood pressure, infertility, and asthma the floor, support it on a block or the front edge of a chair seat.
 Consistent practice of this pose until late into pregnancy is said to help
ease childbirth.
1 Coring up is the key to not hurting yourself in yoga, by learning to move from a stable core. This process is made up of four components: 1) internally rotate your thighs, 2) push
the tailbone down toward the floor, 3) pull up on the pelvic floor muscles, 4) pull the navel slightly inwards.

5. 2. Jänuçérñäsana As you descend, bend your elbows out to the
sides and lift them away from the floor.
(Head-to-Knee Pose) 6. Lengthen forward into a comfortable stretch.
The lower belly should touch the thighs first,
jänu-, knee the head last. Stay in the pose anywhere from
çérña-, head 1 to 3 minutes. Come up with an inhalation and
repeat the instructions with the legs reversed
How to execute for the same length of time.
1. Sit on the floor with your buttocks lifted on a folded
blanket and your legs straight in front of you. Inhale, Benefits
bend your right knee, and draw the heel back toward your  Calms the brain and helps relieve mild depression
perineum. Rest your right foot sole lightly against your  Stretches the spine, shoulders, hamstrings, and groins
inner left thigh, and lay the outer right leg on the floor,
 Stimulates the liver and kidneys
 Improves digestion
with the shin at a right angle to the left leg (if your right  Helps relieve the symptoms of menopause
knee doesn’t rest comfortably on the floor, support it with  Relieves anxiety, fatigue, headache, menstrual discomfort
 Therapeutic for high blood pressure, insomnia, and sinusitis
a folded blanket).  Strengthens the back muscles during pregnancy (up to second
2. Core up. trimester),
done without coming forward, keeping your back spine concave and
3. Press your right hand against the inner right groin, where front torso long.
the thigh joins the pelvis, and your left hand on the floor
beside the hip. Exhale and turn the torso slightly to the
left, lifting the torso as you push down on and ground the
inner right thigh. Line up your navel with the middle of the
left thigh. You can just stay here, using a strap to help you
lengthen the spine evenly, grounding through the sitting
bones.
4. Or, when you are ready, you can drop the strap and reach
out with your right hand to take the inner left foot, thumb
on the sole. Inhale and lift the front torso, pressing the
top of the left thigh into the floor and extending actively
through the left heel. Use the pressure of the left hand on
the floor to increase the twist to the left. Then reach your
left hand to the outside of the foot. With the arms fully
extended, lengthen the front torso from the pubis to the
top of the sternum.
5. Exhale and extend forward from the groins, not the hips.
Be sure not to pull yourself forcefully into the forward
bend, hunching the back and shortening the front torso.

6. 3. Paçcimota-
baddha-konäsana
(...)
paçcima-, being behind, posterior;
western
baddha-, bound
kona-, angle, corner, edge
How to execute
1. Sit with your legs straight out in
front of you, raising your pelvis
on a blanket if your hips or groins
are tight. Exhale, bend your knees, pull your heels toward your
pelvis, core up, then drop your knees out to the sides and press
the soles of your feet together.
4. Jänu-supta-véräsana/
2. Bring your heels as close to your pelvis as you comfortably can.
With the first and second finger and thumb, grasp the big toe
vajräsana (...)
of each foot. Always keep the outer edges of the feet firmly on
jänu-, knee
the floor. If it isn’t possible to hold the toes, clasp each hand
supta-, laid down to sleep; sleeping
around the same-side ankle or shin.
véra-, hero
3. Sit so that the pubis in front and the tailbone in back are vajra-, thunderbolt
equidistant from the floor. The perineum then will be
approximately parallel to the floor and the pelvis in a neutral How to execute
position. Firm the sacrum and shoulder blades against the back
and lengthen the front torso through the top of the sternum. 1. Sit with your legs straight out in front of you, and
fold the left leg underneat the body or beside the
4. Never force your knees down. Instead release the heads of the hip. Core up.
thigh bones toward the floor. When this action leads, the knees 2. Inhale, raise the arms, and gradually bring the
follow. navel to the thigh, holding the back straight.
5. Gradually bring the navel down to the floor, holding the back 3. Exhale, come up. Inhale, lay back.
straight. 4. Do slow-deep breathing; inhale deeply, exhale
slowly.
6. Slow-deep breathing; inhale deeply, exhale slowly. 5. Come up, switch leg and repeat.

7. 5. ... (Leg Cradle)
How to execute
1. Sit crossleged.
2. Place the right foot inside the hook of the left arm, and
slowly bring it up to the shoulder.
3. Switch side and repeat.
6. äkarëa-dhanuräsana
([Seated] Archer’s Pose)
How to execute
1. With the right arm reach underneath the right leg and
grab the foot in the mid section at the arch. Left leg
outstretched, toes pulling back.
2. Extend the left arm forward, and with the right arm pull the
right leg back like the string of a bow. Keep back straight.
7. Upaviñöa-padäìguñöhäsana
(...)
upaviñöa-, seated, sitting
padäìguñöha-, the toe of the feet
How to execute
1. Sit with your legs straight out in front of you (dandäsana).
Core up.
2. Grab the right toe with the right hand, and raise the foot.
3. Switch side and repeat.

8. 8. Parävåtti-upaviñöa-
padäìguñöhäsana (...)
parävåtti-, to turn around, revolve, diverted
upaviñöa-, seated
padäìguñöha-, the toe of the feet
How to execute
1. Sit with your legs straight out in front of you
(dandäsana). Core up.
2. Grab the right toe with the right hand, and raise
the foot.
3. Twist back on a exhale, extending the left arm
back.
4. Switch side and repeat.
9. Vajräsana 1. Kneel on the floor with the calves
and tops of the feet flat on the
(Thunderbolt/ floor and the thighs touching.
Diamond Pose) 2. Slowly spread the feet, about
shoulder distance apart, while
keeping the knees together. Place
véra-, hero the buttocks flat on the floor.
vajra-, thunderbolt; diamond The outer sides of the thighs are
touching the inner sides of the
How to execute
calves and the soles of the feet
are exposed facing up. Place
1. Begin by sitting back on your the hands palms downs, on the
heels and placing your knees, legs knees.
and feet together.
2. Keeping the back straight place Benefits
the palms of your hands down on  The Vajräsana is a versatile posture
top of your thights. well suited for meditation, rest in
between other seated postures, or
Alternative: Véräsana (”Hero Pose”) as an aid to digestion.

9. 10. Bäläsana/Gärbhäsana (Child’s pose)
bäla-, child Alternative: [From Véräsana] > “Frog pose”
gärbha-, womb, embryo
1. Open the knees.
[From Vajräsana] > “Child’s pose” 2. Lower yourself to the floor, arms outstretched.
Benefits
How to execute
 The Baläsana gently stretches and relaxes the
1. Inhale deeply, then exhale as you bring your chest shoulders, neck, back muscles and thighs. It is one of
between your knees while swinging your arms the more relaxing Yoga postures.
forward.
2. Rest your forehead on the floor, if possible, and
then bring your arms around to your sides until
the hands are resting on either side of your feet, palms up.

10. forcefully pull yourself into the forward bend, whether your
hands are on the feet or holding the strap.
6. Always lengthen the front torso into the pose, keeping your
head raised.
7. If you are holding the feet, bend the elbows out to the sides
and lift them away from the floor, if holding the strap, lighten
your grip and walk the hands forward, keeping the arms
long. The lower belly should touch the thighs first, then
the upper belly, then the ribs, and the head last. With each
inhalation, lift and lengthen the front torso just slightly; with
each exhalation release a little more fully into the forward
bend. In this way the torso oscillates and lengthens almost
imperceptibly with the breath. Eventually you may be able to
stretch the arms out beyond the feet on the floor.
8. Stay in the pose anywhere from 1 to 3 minutes. To come up,
11. Paçcimottanäsana first lift the torso away from the thighs and straighten the
(Seated Forward Bend) 9.
elbows again if they are bent.
Then inhale and and lift the torso up by pulling the tailbone
down and into the pelvis.
paçcima-, being behind, posterior; western
uttana-, intense stretch Benefits
 This äsana stretches the hamstring muscles and increases
How to execute flexibility in the hip joints.
 It tones and massages the entire abdominal and pelvic region
1. Sit on the floor with the legs outstretched, feet including the liver, pancreas, spleen, kidneys and adrenal
together and hands flat on the floor next to glands.
the hips. This is the starting position. Relax the  It removes excess weight in this area and helps alleviate
whole body. disorders of the uro-genital system. It stimulates circulation to
2. Slowly bend forward from the hips, keeping the nerves and muscles of the spine.
the lordosis in the lumbar region, sliding the  It is used in yoga therapy for the management of prolapse,
hands down the legs. Be sure your elbows are menstrual disorders, sluggish liver, diabetes, colitus, kidney
straight, not bend. complaints, bronchitis and eosinophilia.
3. Try to grasp the big toes with the fingers and
contraindications
thumbs. If this is impossible, hold the heels,
ankles or any part of the legs that can be  People who suffer from slipped disc or sciatica should not
reached comfortably. practice paçcimottanäsana.
4. You can also loop a strap around the foot Variations
soles, and hold the strap firmly.
 One variation is to bend your elbows in this äsana, when the
5. When you are ready to go further, don’t
head touches the knees and the fingers touch the toes.

11. 12. Upaviñöäsana/Çaithilyäsana(Deer/Relaxation pose2)
upaviñöa-, seated, sitting
çaithilya-, relaxation, looseness
How to execute
1. Sit with the feet outstretched on the floor with the hands besides the body, next to the hips and the chest tipped
forwards.
2. Now fold in the left leg to the back of your body so that the left knee is pointing forwards and the heel is placed to the
outside of the left buttock.
3. Then fold the right leg to the left side of the body, the right sole of the foot should touch the left thigh.
4. Stay in this position and breath slowly, straightening the spine, chest forwards directed to the wall in front of you. Put
the hands on the knees and keep the head straight. Relax, then change position and perform this äsana with the left
leg.
Benefits
 Stretching of the lumbar and pelvic region, insides of the thighs
and opening up the hip joints.
 It balances the nervous system.
 It massages the inner digestive organs by gently compressing
each side alternately against the thighs.
contraindications
 People who have lower back conditions, they should only bend
sideways as far as is comfortable.
Variations
 You can, from the left leg position, turn your chest to the right
side as far as possible and raise your hands while inhaling and
slowly bring them to the right side of the floor, lowering the
head, resting the forehead on the floor, while exhaling. Relax in
this position and use Ujjaya breath, as in Deer pose. Then raise
up while inhaling and get seated back in Deer pose.
2 This äsana resembles a deer when this animal is fully rested and seated on the ground.

12. straight down at the floor, keeping
the throat and eyes soft.
3. Stay anywhere from 30 seconds to
1 minute, with the body alined as if
pressed against a imaginary plane
of glass.
4. Do 11 diaphragmatic breathing with
attention [kapäla-bhäté].
Benefits
 This äsana strengthens the arms,
wrists, spine and tones the abdomen.
contraindications
 People with a carpal tunnel syndrome3
should not do this äsana.
Variations
 After coming into the position, inhale
and lift one leg parallel to the floor.
Press strongly through the raised
13. Kumbhakäsana (Plank pose) heel and lengthen through the crown
of your head, keeping the tailbone
pressed towards the pubis. Hold for 10
kumbhaka-, a pot; the prominance on the upper part of an elephant’s to 30 seconds, exhale the foot to the
forehead; the base of a colums. (?) floor, then repeat with the left leg for
the same length of time.
 Note! This is the beginning of diaphragmatic
breathing with attention [kapäla-bhäté], i.e. forced
emission of breath [expulsion], passive inhalation.
How to execute 3 Carpal tunnel syndrome is caused by
a trapped nerve between the forearm and the
1. Inhale and draw your torso forward until the arms middle of the hand known as the median nerve.
are perpendicular to the floor and the shoulders Sometimes this nerve can become pressured by
directly over the wrists, torso parallel to the floor. a squeeze or somehow trapped tightly – typi-
2. Press your front thighs up toward the ceiling, cally at the wrist. This important nerve carries
but resist your tailbone toward the floor as you signals which control the various feelings we
lengthen it toward the heels. Lift the base of the have in the palm of our hand near the thumb
skull away from the back of the neck and look and fingers, excluding the little finger.

13. 14. Adho-mukha-
çvanäsana
(Downward facing dog)
adhas-, below,
mukha-, a pot
çvana-, a pot
How to execute
1. From Plank pose lift your tailbone up to the
ceiling, bending the knees.
2. Press your head and chest through your
shoulders towards the thighs.
3. Gradually straigthen the legs and bring the
heels to the floor.
4. Do 11 diaphragmatic breathing with attention
[kapäla-bhäté].
Benefits
contraindications
 Calms the brain and helps relieve stress and  This äsana should not be performed by people with
mild depression
Carpal Tunnel Syndrome, woman who are pregnant in
 Energizes the body
the last months, people who suffer from diarrhea.
 Stretches the shoulders, hamstrings, calves,
arches, and hands
 For people with high blood pressure or headaches there
 Strengthens the arms and legs
is a way to do this pose, they can support their hands
 Helps relieve the symptoms of menopause
on a bolster or block with the ears leveling between the
 Relieves menstrual discomfort when done with
arms.
head supported
 Helps prevent osteoporosis Variations
 Improves digestion  To challenge yourself in this pose, inhale and raise your
 Relieves headache, insomnia, back pain, and right leg parallel to the line of your torso, and hold for
fatigue 30 seconds, keeping the hips level and pressing through
 Therapeutic for high blood pressure, asthma, the heel. Release with an exhalation and repeat on the
flat feet, sciatica, sinusitis left for the same length of time.

14. 15. Ardha-piïcha-mayüräsana (Dolphin pose)
ardha-, half
piïcha-, a peacock
feather
mayüra-, peacock
How to execute
1. Lower your knees from
the former position,
coming down on all
4’s.
2. Interlock your fingers
and bring them just
above the forehead,
while lowering your
head to the floor.
3. Lean with your
forehead on the
floor and straighten
the knees, the legs,
pushing the tailbone
to the ceiling. Keep
the back straight,
don’t lose the lordosis. Variations
Relax in this position.
4. Do 11 diaphragmatic  Lift the legs up into the
breathing with air and stretch the both
attention [kapäla- underarms forwards,
bhäté]. palms on the floor.

15. 16. Vyäghräsana [Part I]
(Tiger pose4)
vyäghra-, tiger
How to execute
1. Assume the all 4’s position (Märjäräsana,
Cat pose), with the hands placed directly
under the shoulders.
2. Lift the right leg up with inhalation and try
to bring the right foot to the top of the head,
usually this won’t work, but there should be
the awareness.
3. Look up and point the eyes to a point as far
as possible up towards the ceiling.
4. Do 11 diaphragmatic breathing with
attention [kapäla-bhäté].
5. With exhalation, bring the leg back to the
starting position.
6. Repeat this practice 3 times or more and
then do the same with the left leg.
Benefits  Reduces weight from the hips and thighs
 Stimulates the nervous and lymphatic systems.
 Exercises and loosens the back by bending it
alternately in both directions and tones the spinal contraindications
nerves.  If there is instability in the lumbar region or Osteoporosis5, the
 Relaxes the sciatic nerves, relieving sciatica and leg should only be raised to the horizontal position.
loosens up the legs.
Variations
 Tones the female reproductive organs and is
especially beneficial for women after childbirth  Combine this and the following practice into one movement by
and those who have given birth to many children. going from 1 directly into 2. Practise 5 times with the right leg
 Stretches the abdominal muscles and then proceed with the left leg. Ujjaya breath is preferably
 Promotes digestion used.
 Stimulates blood circulation.
4 This asana is so called because it emulates the 5 Osteoporosis is a condition that features loss of the normal density
stretching movement made by a tiger as it wakes up from of bone and fragile bone. Osteoporosis leads to literally abnormally porous
deep sleep. bone that is more compressible like a sponge, than dense like a brick.

16. 17. Vyäghräsana [Part II] (Tiger pose)
vyäghra-, tiger
How to execute
1. Stay in the all 4’s position and
now bring the right leg under
the hips by bending the knee
upwards towards the tip of
the nose of the head, which is
bent towards the knee while
inhaling. Simultaneously arch
the back up. The right foot
should not touch the floor.
2. Do 11 diaphragmatic breathing
with attention [kapäla-
bhäté].
3. Exhale while releasing the leg
to the floor.
4. Repeat this practice 3 times or
more and then proceed with
the left leg.

17. 18. ürdhva-mukha-çvanäsana
(Upward Facing Dog)
ürdhva-, rising, erect; upwards, hold up
mukha-, face
çvan-, dog
How to execute
1. From Plank position lower your whole body to the floor, but don’t touch the floor.
Stay in this position for just a millisecond.
2. Straighten the arms while simultaneously try to look up to the ceiling, bringing the
head back as far as possible. The spine curves as in Cobra pose, but the pelvis and
the legs do not touch the floor.
3. Do 11 diaphragmatic breathing with attention [kapäla-bhäté].
4. Return to Plank pose.
Benefits
 Improves posture
 Strengthens the spine, arms, wrists
 Stretches chest and lungs, shoulders, and abdomen
 Firms the buttocks
 Stimulates abdominal organs
 Helps relieve mild depression, fatigue, and sciatica
 Therapeutic for asthma
contraindications
 This äsana should not be performed by people with a back injury, those who suffer
from Carpal Tunnel Syndrome, or women who are pregnant.

18. 19. Vasiñöhäsana (Side plank
pose/One Arm Balance)
vasiñöha-, most excellent, best
How to execute
1. From the Plank pose we lift up our right arm towards the
ceiling, while inhaling, balancing the weight of the whole body
on the left arm. The palm is faced towards the wall and the
head is directed upwards, eyes looking along the arm towards
the ceiling.
2. Do 11 diaphragmatic breathing with attention [kapäla-bhäté].
3. Take a few breaths and lower the arm towards the floor while
exhaling and repeat the same, but now with the left arm. The
feet can stay in the starting position or they can be joined
together, if that will make it easier for the student.
contraindications
 This äsana should not be performed by students with serious
wrist, elbow or shoulder injuries.
Variations
 In order to increase the strength and stability of this pose, it’s
helpful to work it with your soles pressing against a wall. Perform
adho-mukha-çvanäsana with your heels up on a wall, the fingers by wrapping them with the thumb. With an
balls of your feet on the floor. When you shift onto the outside inhalation, stretch the leg perpendicularly toward
of your left foot, press the sole against the wall. Similarly, when the ceiling. Hold for 15 to 30 seconds, then release
you stack your right foot on top of the left, press that sole to the the grip on the toe, and return the top foot to its
wall. Then in the pose, push your heels actively into the wall. original position. Repeat on the second side.
 The full version of this pose, as taught by B. K. S. Iyengar, raises Benefits
the top leg perpendicular to the floor. Perform the modified  Strengthens the arms, belly, and legs
version as described above, either supported or unsupported  Stretches and strengthens the wrists
by the wall. Exhale, bend the top knee, and draw the thigh  Stretches the backs of the legs (in the full version
into the torso. Reach inside the bent leg and use the index and described below)
middle fingers of the top hand to grab the big toe. Secure these  Improves sense of balance

19. Bäläsana is a resting pose. Stay anywhere from 30
20. Bäläsana/Gärbhäsana seconds to a few minutes. Beginners can also use Balasana
to get a taste of a deep forward bend, where the torso rests
(Child’s pose) on the thighs.
Benefits
bäla-, child
gärbha-, womb, embryo  Gently stretches the hips, thighs, and ankles
 Calms the brain and helps relieve stress and fatigue
How to execute  Relieves back and neck pain when done with head and
torso supported
1. From Vasiñöha go into the plank again and then contraindications
lower the knees to the floor.
2. Bring the buttocks back to the heels and rest the
 This äsana should not be performed by people with
diarrhea, women who are pregnant and those who
forehead on the floor.
have a knee injury, they should seek supervision of an
3. The arms are now outstretched and the student can
experienced teacher.
decide for him/her self if the arms and the hands will
move to the middle of the mat, just above the head Variations
to rest.  Bring the arms alongside the body to the back,
4. Even breathing (4:4 count). pointing the fingers to the back of the body. The hands
are touching the sides of the feet, palms are facing
upwards.

20. 21. Vérabhadräsana I (Warrior I)
vérabhadra-, a distinguished hero
How to execute
1. Stand in Tadäsana. With an exhale, step or lightly
jump your feet 3 ½ to 4 feet apart. Raise your arms
perpendicular to the floor, clasping the hands together and
reach towards the ceiling with the index finger. Firm your
scapulas against your back and draw them down toward
the coccyx.
2. Turn your left foot in 45 degrees to the right and your right
foot facing the front of the room. Exhale and rotate your
torso so that it is completely facing the front of the room.
As the left hip point turns forward, press the head of the
left femur back to ground the heel.
3. With your left heel firmly anchored to the floor, exhale and
bend your right knee over the right ankle so the shin is
perpendicular to the floor. More flexible students should
align their right thigh parallel to the floor.
4. Reach strongly through your arms, lifting the ribcage away
from the pelvis. As you ground down through the back foot,  Strengthens and stretches the thighs, calves, and
feel a lift that runs up the back leg, across the belly and ankles
chest, and up into the arms.
5. Stay for 30 seconds to a minute. To come up, inhale, press contraindications
the back heel firmly into the floor and reach up through the  Heart problems
arms, straightening the right knee. Turn the feet forward  Students with shoulder problems should keep
and release the arms with an exhalation, or keep them their raised arms parallel (or slightly wider than
extended upward for more challenge. Take a few breaths, parallel) to each other.
then turn the feet to the left and repeat for the same Variations
length. When you’re finished return to Tadäsana.
 The hands are held separately above the head
Benefits reaching towards the roof (as seen in the picture).
 Stretches the chest and lungs, shoulders and neck, belly,  The hands are originally resting on the hips, then
groins once the forward knee is bent swing the arms
 Strengthens the shoulders and arms, and the muscles of the behind the torso and clasp the hands. Stretch
back your hands away from the back torso.

21. 22. Vérabhadräsana II  Stretches the groins, chest and lungs,
shoulders
(Warrior II)  Stimulates abdominal organs
 Increases stamina
vérabhadra-, a distinguished hero  Relieves backaches, especially through
second trimester of pregnancy
How to execute  Therapeutic for carpal tunnel syndrome, flat
feet, infertility, osteoporosis, and sciatica
1. Stand in Tadäsana. With an exhalation, step or contraindications
lightly jump your feet 3 1/2 to 4 feet apart. Raise
your arms parallel to the floor and reach them
 Diarrhoea
actively out to the sides, shoulder blades wide,
 Neck problems: Don’t turn your head to look
over the front hand; continue to look straight
palms down.
ahead with both sides of the neck lengthened
2. Turn your right foot towards the front of the
evenly.
room, and the left foot parallel to the front of the
room. Align the right heel with the left heel. Firm
your thighs and turn your right thigh outward so
that the center of the right knee cap is in line with
the center of the right ankle.
3. Exhale and bend your right knee over the right
ankle, so that the shin is perpendicular to the
floor. If possible, bring the right thigh parallel to
the floor. Anchor this movement of the right knee
by strengthening the left leg and pressing the
outer left heel firmly to the floor.
4. Stretch the arms away from the space between
the shoulder blades, parallel to the floor. Don’t
lean the torso over the right thigh: Keep the
sides of the torso equally long and the shoulders
directly over the pelvis. Press the tailbone slightly
toward the pubis. Turn the head to the right and
look out over the fingers.
5. Stay for 30 seconds to 1 minute. Inhale to come
up. Reverse the feet and repeat for the same
length of time to the opposite side.
Benefits
 Strengthens and stretches the legs and ankles

22. 23. Dhanuräsana (Archer’s pose)
How to execute
1. Standing in Tadäsana, step
forward with the right foot. The
left foot should be perpendicular
to the front of the room and the
right foot should be pointing
towards the front of the room.
2. Bend the left leg and shift the
weight of the body onto the back
leg.
3. Extend the right arm out in front
of the body, pointing the fingers
towards the front of the room. Benefits
Reach out from the fingers, but  Core Strengthening
making sure that the torso remains  Strengthening quadriceps
centered and the head, neck and of support leg and support
trunk are straight. Bring the left ankle
hand back to the shoulder.  Focus and concentration
4. Keep the gaze focused on a point
in front of you. contraindications
5. Switch sides  Weak knee or ankle

23. 24. Naöaräjäsana (Lord of the
Dance Pose)
naöa-, dancer, acter
räjä-, king, lord
How to execute
1. Stand in Tadäsana. Inhale, shift your weight onto
your left foot, and lift your right heel toward your right
buttock as you bend the knee. Press the head of your
left thigh bone back, deep into the hip joint, and pull the
knee cap up to keep the standing leg straight and strong.
2. Try to keep your torso relatively upright. Reach back
with your right hand and grasp your right foot or ankle.
To avoid compression in your lower back, actively lift
your pubis toward your navel, and at the same time,
press your tailbone toward the floor.
3. Begin to lift your right foot up, away from the floor,
and back, away from your torso. Extend the right thigh
behind you and parallel to the floor. Stretch your left arm
up in the air perpendicular to the floor.
4. Stay in the pose for 20 to 30 seconds. Then release the
grasp on the foot, place the right foot back onto the
floor, and repeat for the same length of time on the other
side.
Benefits
 Stretches the shoulders and chest
 Stretches the thighs, groins, and abdomen
 Strengthens the legs and ankles
 Improves balance
contraindications
 Serious lower-back or knee injury
Variations
 Grab the inside of the right foot with the left hand, and the
outside of the right foot with the right hand

24. 25. Pavana-
muktäsana
(Single Knee Hug)
pavana-, wind, breeze, air
mukta-, freed, liberated
How to execute
1. Stand in Tadäsana and core up.
Bring the right knee up to the chest
and hold beneath the knee with both
hands.
2. Pull in tightly towards the body, and
stretching up as high as possible.
Make sure that the upper body
remains relaxed and the head, neck
and trunk are straight. Do not
collapse the back.
3. Switch to the other leg.
Benefits
 Releases tension in the lower back
 Promotes balance
 Strengthens the standing leg
 Activates the hip flexors
 Creates compression in the hip joint
 Massages internal organs
contraindications
 Weak knees

25. 26. Prasärita-padottänäsana
(Wide-Legged Forward Bend)
prasärita-, extended, held forth (praså-, to move forwards)
pada-, foot
uttäna-, stretched out, spread out; open
How to execute
1. Stand in Tadäsana, then step or lightly hop your feet
apart anywhere from 3 to 4 1/2 feet (depending on your
height: taller people should step wider). Make sure your
inner feet are parallel to each other. Stretch the arms up
above your head. Benefits
2. Exhale and, maintaining the length of the front torso,
lean the torso forward from the hip joints. As your torso  Strengthens and stretches the inner and back
approaches parallel to the floor, press your fingertips legs and the spine
onto the floor directly below your shoulders. Extend  Calms the brain
your elbows fully. Your legs and arms then should be  Relieves mild backache, fatigue and mild
perpendicular to the floor and parallel to each other. Move depression
your spine evenly into the back torso so that your back is  Energizes heart and lungs; reduces blood
slightly concave from the tailbone to the base of the skull. pressure
3. Push your top thighs straight back to help lengthen the  Regulates menstrual flow
front torso, and draw the inner groins away from each  Tones the abdominal organs
other to widen the base of your pelvis. Take a few breaths. contraindications
As you maintain the concavity of your back and the  Lower-back problems: Avoid the full forward
forward lift of your sternum, bring your hands behind your bend
knees and using this leverage pull your navel towards your  Low blood pressure – come out gradually to
thighs. avoid dizziness
4. Stay in the pose anywhere from 30 seconds to 1 minute.  If you are able to reach your head to the
To come out, bring your hands back on the floor below ground, avoid tilting head and compressing
your shoulders and lift and lengthen your front torso. Then neck
with an inhalation, rest your hands on your hips, pull your
tail bone down toward the floor, and swing the torso up. Variations
Walk or hop your feet back into Tadäsana.  Hands in reverse pranama behind the back

26. 27. Prasärita-uttan-
padottänäsana (...)
prasärita-, extended, held forth
(praså-, to move forwards)
ut-, intense
tan-, to stretch or extend
pada-, foot
uttäna-, stretched out, spread
out; open
How to execute
1. Reach back with your arms,
and grab behind legs.
2. Pull with your hands, bringing
your forehead closer to the
floor. Keep cored up.

27. 28. Daëòa-yamana-
vibhaktapada-jänuçérñäsana/
pärçvatanäsana
(Standing separate leg, head-
to-knee pose)
daëòa -, stick, rod
yamana-, restraining, binding
vibhakta-, parted, separated
pada-, foot
jänu-, knee
çérña-, head
pärçva-, side
How to execute
1. Standing in Tadäsana, step forward with the right foot.
The right foot should be pointing towards the front wall,
and the left foot should be turned in slightly towards the
Benefits
right.
2. Stretch the hands above the head. Bending at the hip  Helps maintain good blood sugar balance
joint, bring the navel down to meet the thigh and the head  Helps with colds, sinus problems, migraines
to touch the knee. The hands should be on the ground.  Good for depression and memory loss
 Reduces abdominal obesity
 compresses thyroid and parathyroid glands
 Helps releive constipation, dyspepsia, flatus
dydpepsia and hemorrhoids
 Stretches, tones and decongests the spinal column
and the nervous system
 Massages the pancreas, liver, gall-bladder, kidneys,
spleen, intestines, gonads and bladder
 Improves blood circulation to legs and brain
 Strengthens legs

28. 29. Trikoëäsana
(Triangle Pose)
tri-, three
koëa-, a corner, angle
How to execute
1. Stand in Tadäsana. With an exhalation, step or
lightly jump your feet 3 1/2 to 4 feet apart. Raise
your arms parallel to the floor and reach them
actively out to the sides, shoulder blades wide,  Stimulates the abdominal organs
palms down.  Helps relieve stress and nervous depression
2. Turn your left foot in slightly to the right and your  Improves digestion, stimulates the appetite
right foot pointed towards the front of the room.  Alleviates constipation
3. Exhale and extend your torso over the right leg,  Tones the reproductive organs
bending from the hip joint, not the waist. Anchor  Helps relieve the symptoms of menopause
this movement by strengthening the left leg and  Relieves backache, especially through second trimester of
pressing the outer heel firmly to the floor. pregnancy
4. Rest your right hand on your shin, ankle, or the  Therapeutic for anxiety, flat feet, infertility, neck pain,
floor outside your right foot, whatever is possible osteoporosis, and sciatica
without distorting the sides of the torso. Stretch
your left arm toward the ceiling, in line with the contraindications
tops of your shoulders. Look up at the left hand.  Diarrhea
5. Stay in this pose for 30 seconds to 1 minute. Inhale  Headache
to come up, strongly pressing the back heel into the  Low blood pressure
floor and reaching the top arm toward the ceiling.  Heart Condition: Practice against a wall. Keep the top arm
Reverse the feet and repeat for the same length of on the hip.
time to the left.  High blood pressure: Turn the head to gaze downward in
Benefits the final pose.
 Neck problems: Don’t turn your head to look upward;
 Stimulates blood flow and increases the flow of blood continue looking straight ahead and keep both sides of
to the head the neck evenly long.
 Stretches and strengthens the thighs, knees, and
ankles Variations
 Stretches the hips, groins, hamstrings, and calves;  Instead of stretching the top arm toward the ceiling,
shoulders, chest, and spine stretch it over the back of the top ear, parallel to the floor.

29. collarbones. Hang your arms beside the
torso.
4. Balance the crown of your head directly over
the center of your pelvis, with the underside
of your chin parallel to the floor, throat soft,
and the tongue wide and flat on the floor of
your mouth. Soften your eyes.
5. Tadasana is usually the starting position
for all the standing poses. But it’s useful to
practice Tadasana as a pose in itself. Stay
in the pose for 30 seconds to 1 minute,
breathing easily.
30. Tadäsana
(Mountain pose) Benefits
 Improves posture
tad-, that  Strengthens thighs, knees, and ankles
 Firms abdomen and buttocks
How to execute
 Relieves sciatica
 Reduces flat feet
1. Stand with feet hips width  Physical and mental balance
apart, keeping the feet parallel. Lift and spread your toes Variations
and the balls of your feet, then lay them softly down on  Stretch the arms upwards, with the palms
the floor. facing inwards
2. Firm your thigh muscles and lift the knee caps, without  Interlace the fingers, extend the arms straight
hardening your lower belly. Lift the inner ankles to in front of your torso, turn the palms away,
strengthen the inner arches, then imagine a line of energy then stretch the arms upward, perpendicular to
all the way up along your inner thighs to your groins, the floor, so the palms face the ceiling
and from there through the core of your torso, neck,  Cross the arms behind your back, holding each
and head, and out through the crown of your head. Turn elbow with the opposite-side hand (be sure to
the upper thighs slightly inward. Lengthen your tailbone reverse the cross of the forearms and repeat
toward the floor and lift the pubis toward the navel. Bring for an equal length of time).
the navel in slightly.
3. Press your shoulder blades into your back, then widen
them across and release them down your back. Without
pushing your lower front ribs forward, lift the top of
your sternum straight toward the ceiling. Widen your