Io||ow|ng exerc|se needs to be done regu|ar|y after 30 m|nutes of ranayam

(kapa|bhat| 1Sm|n and S m|nutes of Anu|omV||om) Warmup (S m|ns) and 10

t|mes of Suryanamaskar (S m|ns) Io||ow|ng w||| take 4S60 m|nutes

1 oga Lxerc|se 1r|ang|e ose (1r|konasana) S t|mes each s|de


S1L 1 SLarL wlLh Lhe uownward laclng uog ose (Adho Mukha
Svanasana)





S1L 2 Move your lefL fooL forward for abouL 1 meLer

S1L 3 uL your lefL hand beslde your fooL and carry your welghL wlLh
Lhe lower back and on Lhe heels of your fooL ln fronL 8alse Lhe upper
parL of your body unLll Lhe lower back ls sLralghL ?ou can recognlze Lhls
by a groove ln Lhe mlddle of Lhe lower back 1he rlghL fooL (Lhe one aL
Lhe back) resLs on Lhe floor

S1L 4 SLreLch Lhe leg whlch ls ln fronL wlLhouL bendlng Lhe back or
LwlsLlng your body WlLh your back sLralghL and your rlghL hlp sLreLched
backward look aL a polnL on Lhe ground and breaLhe ln and ouL quleLly
ress your lefL hand agalnsL Lhe heel and LwlsL your chesL Lo Lhe lefL LeL
Lhe LwlsLlng moLlon lnvolve only your upper back whlle your hlp lower
back legs and head remaln sLaLlonary When you cannoL LwlsL any
furLher sLreLch your rlghL arm upward

S1L S 1hen tw|st your head to the |eft |ook upward a|ong your
outstretched arm and stretch out your neck When you stand we||
a||gned |n th|s pos|t|on |t w||| fee| ||ght 1he better you do th|s
exerc|se the b|gger w||| be the tr|ang|e between your |egs arms and
s|de are

Step back towards the Downward Iac|ng Dog ose and repeat the
exerc|se w|th your r|ght |eg |n front

ln Lhls Asana lL ls lmporLanL LhaL you keep Lhe lower back sLralghL Aslde from LhaL remember
LhaL when you are LwlsLlng Lhe hlps do noL LwlsL along CLherwlse Lhe rlghL hand slde becomes
acLlve and Lhe lower back geLs locked up as lL were whlch resulLs ln Lenslon ln Lhe lower back
revenL Lhls by acLlvely LlghLenlng Lhe lefL hand slde and leL lL even help carry Lhe poslLlon so
LhaL you can keep Lhe hlp ln lLs place when LwlsLlng 1hls dynamlsm ln your slde also helps you
Lo keep Lhe dynamlsm ln Lhe hlp acLlve Lhrough Lhe rlghL leg as a resulL of whlch Lhe hlp ls
moblllzed as much as posslble
2 oga Lxerc|se kevo|ved 1r|ang|e ose (ar|vrtta 1r|konasana) S t|mes each


S1L 1 1he uog pose (Adho Mukha Svanasana) ls a good asana Lo sLarL
Lhls exerclse wlLh

S1L 2 SLarL wlLh Lhe uog poslLlon and puL your rlghL leg abouL one
meLer forward



S1L 3 uL your hands nexL Lo your fooL and carry your welghL wlLh Lhe
lower back on Lhe heel of Lhe fooL ln fronL 8alse your upper body unLll
your back ls sLralghL ?ou can recognlze Lhls by a groove ln Lhe mlddle of
Lhe lower back WlLhouL changlng your posLure and shlfLlng your
welghL LwlsL your lefL fooL dlagonally wlLh Lhe heel Loward Lhe ground

S1L 4 WlLh your rlghL hand grab your ankle or Lhe under slde of your
lower leg and you see Lo lL LhaL Lhe lower back carrles your welghL and
LhaL consequenLly you hardly resL on your rlghL hand SLreLch Lhe leg
whlch ls ln fronL wlLhouL bendlng Lhe back or LwlsLlng your body WlLh
your back sLralghL and your rlghL hlp sLreLched backward look aL a polnL
on Lhe ground and breaLhe ln and ouL quleLly ress your lefL hand
agalnsL Lhe ankle or your lower leg and LwlsL Lhe upper body Lo Lhe rlghL
and upward

1ry Lo supporL as much of your welghL as posslble wlLh your back and Lo
resL as llLLle as posslble on your rlghL arm WlLh a vlew Lo Lhe sLrong
sLralnlng of your hlps and Lhe hamsLrlngs you should see Lo lL LhaL you
are noL golng Lo Lry Lo compensaLe for lL by LwlsLlng your legs ouLslde
8ecause lf you do you lose Lhe sLreLchlng moLlon ln your back allowlng
your lower back Lo slnk down or Lo supporL yourself Loo much on your
lower arm

S1L S lf you cannoL LwlsL any furLher sLreLch your rlghL hand upward

S1L 6 1hen LwlsL your head Lo Lhe rlghL and upward look upwards
along your arm and sLreLch ouL your neck

1he beLLer you do Lhls exerclse Lhe blgger wlll be Lhe Lrlangle beLween
your leg ln fronL your arm and your slde When you sLand well allgned
ln Lhls poslLlon lL wlll feel llghL and spaclous

SLep back Lowards Lhe uog and repeaL Lhe exerclse wlLh your lefL leg ln
fronL


1he exerclse ofLen has a sLrong effecL on your pelvls and Lhls easlly causes you Lo feel
an lncllnaLlon Lo wobble or look for a way Lo compensaLe lL 1ry Lo LwlsL as much as
posslble Lhrough relaxaLlon and a good allgnmenL ln Lhe case of paln or dlscomforL Lry
Lo avold geLLlng sLressed and Lense as much as posslble And only when you experlence
Lhe exerclse as exLremely dlfflculL should you allow yourself Lo glve your body a llLLle
exLra supporL wlLh your lower arm lor your balance lL mlghL help Lo puL Lhe heel of
your backward fooL agalnsL Lhe baseboard of Lhe wall


3 oga Lxerc|se Stand|ng S|de Stretch ose 10 t|mes each s|de


S1L 1 SLarL wlLh Lhe MounLaln ose and esLabllsh a smooLh flowlng
breaLh

S1L 2 As you lnhale ralse your lefL arm maklng a llne from your lefL
fooL Lo Lhe flngerLlps lace your rlghL hand on your rlghL hlp

S1L 3 As you exhale bend your upper body Lo Lhe rlghL Pold for
several breaLhs lnhale and brlng Lhe body back Lo Lhe orlglnal poslLlon
8epeaL Lhe pose on Lhe oLher slde

4 oga Lxerc|se 1ree ose (Vrksasana) 10 t|mes each s|de



S1L 1 SLarL wlLh Lhe MounLaln ose

S1L 2 As you exhale place your lefL fooL on Lhe lnslde parL of your
rlghL leg close Lo Lhe groln area wlLh Lhe Loes polnLlng downward

S1L 3 As you lnhale sLreLch your arms sldeways Lo form a 1 palms
faclng down

S1L 4 As you exhale brlng your palms LogeLher ln prayer poslLlon

S1L S 8alse your arms overhead keeplng your palms ln prayer
poslLlon 1o malnLaln balance lL helps Lo focus your eyes on one polnL ln
fronL of you and keep on breaLhlng Lhrough Lhe belly

S oga Lxerc|se nands to Ieet (ada nastasana) 20 t|mes


S1L 1 SLarL wlLh Lhe MounLaln ose

S1L 2 As you lnhale ralse your arms above your head

S1L 3 8end forward unLll your hands Louch your feeL

S1L 4 Slowly bend furLher so LhaL your belly ls Louchlng your upper
legs Crasp your Loes and breaLhe deeply ln Lhe pose

When you have grabbed your ankles or Loes use a sllghL sLreLchlng
force Lo lengLhen Lhe body WlLh Lhe pull from Lhe hands move your
belly Lo your upper legs and prevenL your chesL Lo slnk and lose Lhe
supporLlve power of Lhe lower back durlng Lhe exerclse

6 rescent Moon ose S t|mes each


S1L 1 kneel and keep your back sLralghL

S1L 2 SLep forward wlLh your rlghL fooL unLll Lhe fooL ls a llLLle ln fronL
of Lhe knee and your upper leg ls parallel wlLh Lhe floor 1he lefL fooL
(Lhe one aL Lhe back) resLs on Lhe floor wlLh lLs Loes and your lower leg
on Lhe maL ?ou can lncrease Lhe sLreLchlng of your leg muscles ln Lhe
fronL parL of your lefL hlp by bendlng your fronL leg more and more

S1L 3 8alse boLh arms and hook boLh Lhumbs LogeLher AL Lhe same
Llme you sLreLch your arms upwards and you pull Lhe Lhumbs sllghLly
aparL 1hen you ralse your knee aL Lhe back so LhaL your welghL ls now
equally dlvlded beLween Lhe leg ln fronL and Lhe leg aL Lhe back Look
forward and focus your aLLenLlon on one polnL 1hls helps you Lo
malnLaln your balance lf you flnd Lhls easy you can also look upwards
or even backwards lnsLead of looklng ln fronL of you

lL ls lmporLanL LhaL your chesLbone remalns low and LhaL you do noL
make your lower back Loo hollow 8y sLreLchlng your arms you also
sLreLch your back When dolng LhaL Lry Lo malnLaln dynamlsm from Lhe
sacrum Lo Lhe hlp
7 oga oses Warr|or ose I (V|rabhadrasana I) S t|mes each


S1L 1 SLarL wlLh Lhe MounLaln ose

S1L 2 !ump or move your lefL fooL sldeways so your feeL are abouL
four feeL aparL

S1L 3 1urn your lefL fooL 90 degrees Lo Lhe lefL and poslLlon your rlghL
fooL abouL 43 degrees Lo Lhe lefL

S1L 4 8oLaLe your Lorso Lo Lhe lefL

S1L S 8end your lefL knee Make sure LhaL Lhe knee ls dlrecLly above
your fooL 8endlng Loo much may lead Lo knee ln[ury

S1L 6 8alse boLh hands palms should be faclng lnward and flngers
are ouLsLreLched


1hls ls a powerful SLandlng ose whlch provldes numerous beneflLs such as lmproved sLamlna
and sLrengLh especlally ln Lhe legs and ankles LeL your ?oga lnsLrucLor gulde you ln performlng
Lhls pose


oga Lxerc|se Locust ose (Sa|abhasana) S t|mes

S1L 1 Lle on your sLomach wlLh your arms alongslde your
body palms faclng up ?our forehead resLs on Lhe floor

S1L 2 CenLly llfL your head

S1L 3 LlfL your head upper Lorso and arms

S1L 4 LlfL your legs keep your arms parallel Lo Lhe floor
?ou wlll be resLlng on your abdomen and lower rlbs SLay on
Lhls poslLlon for abouL a mlnuLe

9 oga Lxerc|se obra ose (8hu[angasana) S t|mes

S1L 1 Lle on your belly whlle your head resLs on your lower
arms

S1L 2 8alse your forehead look upwards and sLreLch your
hands backwards LeL your welghL resL on your chesL

S1L 3 1he head falls a llLLle backwards Lowards your back
and Lhe backward movemenL proceeds from Lhe neck and
Lhe chln Move your belly furLher backward as lf someone ls
pulllng your arms 1he welghL ls more and more shlfLed
Lowards Lhe belly and Lhe lower back does Lhe real work

S1L 4 lf you cannoL ralse your chesL any furLher puL your
hands and arms nexL Lo your chesL on Lhe maL wlLhouL loslng
Lhe bend SLreLch your arms so LhaL Lhey sLand perpendlcular
on Lhe floor and aL Lhe same Llme Lurn your arms a llLLle
lnward 8elax your lower back and bear your welghL wlLh
your arms

S1L S 1he buLLock muscles remaln relaxed durlng Lhe
exerclse Move your chesL furLher upwards wlLh every
breaLhlng ouL uo Lhls ln a relaxed way lnsLead of uslng force
?ou can LllL your head back 1he shoulders are broad ln fronL
and Lhe shoulder blades remaln low

10oga Lxerc|se S|ng|e Leg ka|ses 20 t|mes each


S1L 1 Lle flaL on your back arms on your sldes


S1L 2 As you lnhale ralse Lhe rlghL leg as hlgh as posslble
Lower lL as you exhale


S1L 3 8epeaL wlLh Lhe lefL leg erform Lhree Llmes


S1L 4 As you lnhale ralse Lhe rlghL leg Lhen clasp lL wlLh boLh
hands and pull lL Lowards you keeplng your head down 1ake a
few breaLhs


S1L S 8alse your chln Lo your shln and hold for one deep
breaLh Lower your head as you exhale 1ake a few breaLhs


11oga Lxerc|se Doub|e Leg ka|se 20 t|mes


S1L 1 Lle flaL on Lhe floor

S1L 2 As you lnhale ralse boLh legs keeplng your knees
sLralghL and your buLLocks on Lhe floor

S1L 3 Lxhale and lower your legs 8epeaL Len Llmes Make sure
LhaL your lower back remalns flaL on Lhe floor whlle you brlng
Lhe legs down Lo avold any splnal ln[ury

8e sure Lo keep your lower back and buLLocks on Lhe floor Cnce you can perform Lhe uouble
Leg 8alse wlLhouL sLraln lower your legs as slowly as posslble and keep your feeL an lnch or so
off Lhe floor beLween ralses Lo make your muscles work harder
12oga Lxerc|se Leg kec||n|ng Lunge (S|ng|e and Doub|e) 10 t|mes each s|de


S1L 1 Lle on Lhe ?oga MaL

S1L 2 8end your rlghL leg your knee close Lo your chesL

S1L 3 Pold Lhe sole of your rlghL fooL wlLh boLh hands

S1L 4 Move Lhe knee Lo Lhe slde of your chesL poslLlonlng
Lhe rlghL heel dlrecLly above Lhe rlghL knee ull downward
wlLh your hands aLLempLlng Lo Louch Lhe rlghL knee Lo Lhe
floor keep your sacrum flaL and Lhe lefL leg energlzed do noL
Llp sldeways ln your aLLempL Lo Louch Lhe floor Move your
shoulders Loward Lhe floor as you pull wlLh your hands and
round your chesL
13oga Lxerc|se I|sh ose (Matsyasana) S t|mes


S1L 1 Lle down on your back wlLh your legs sLralghL and
your feeL LogeLher lace your hands palms down
underneaLh your Lhlghs

S1L 2 resslng down on your elbows lnhale and arch your
back urop your head back so LhaL Lhe Lop of your head ls on
Lhe floor buL your welghL should resL on your elbows Lxhale
8reaLhe deeply whlle ln Lhe poslLlon keeplng your legs and
lower Lorso relaxed 1o come ouL of Lhe pose llfL your head
and place lL genLly back down Lhen release Lhe arms

14oga Lxerc|se 8r|dge ose (Setu 8andhasana) S t|mes

S1L 1 Lle on your back wlLh your knees benL feeL LogeLher
keep your arms on your slde palms on Lhe floor

S1L 2 LlfL Lhe hlps Lowards Lhe celllng keeplng your feeL and
palms flaL on Lhe floor

S1L 3 MalnLaln your poslLlon ln SLep 2 and move your arms
over your head

lf pracLlced SeLu 8andhasana Lones Lhe sysLem by lLs effecLs on Lhe splnal column ?ou
can use props ln dolng Lhls posLure llke a chalr plllow or anyLhlng Lo supporL your
back or your legs as you sLreLch

1Soga Lxerc|se W|nd ke||ev|ng ose (avanmuktasana) S t|mes each s|de



S1L 1 Lle on Lhe ?oga MaL

S1L 2 8alse your lefL knee

S1L 3 Wrap your hands around your lefL knee

S1L 4 8alse your head Lowards your knee 8reaLhe release
8epeaL wlLh Lhe rlghL leg ?ou can also do Lhe rocklng moLlon
slowly wlLh rhyLhm


8emember LhaL whlle pracLlclng Lhe Wlnd 8ellevlng ose reslsL Lhe Lendency Lo ralse
Lhe lower back or buLLocks off Lhe ground and Lry Lo keep Lhe leg LhaL ls on Lhe maL as
sLralghL as posslble Aslde from releaslng unwanLed gases from Lhe lnLesLlnes and
sLomach Lhe exerclse wlll also massage Lhe abdomlnal organs and Lhe rocklng moLlon
wlll geL rld of Lhe sLlffness ln your splne

16 oga Lxerc|se Leg to S|de oga ose S t|mes each


S1L 1 8alse Lhe lefL leg clasp lL wlLh boLh hands and pull lL
Lowards you keeplng your head down

S1L 2 LxLend your rlghL arm Lo your rlghL slde SLralghLen
your lefL arm whlle holdlng your lefL leg

S1L 3 8rlng your leg Lo Lhe lefL ?our arms should form a
slngle sLralghL llne