YOGA WITH PERUMAL.

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STRETCH 1

Consult your doctor before following this or any other exercise program. If injured or undergoing medical
treatment seek your doctors advice. Do not practice the lesson if you are feeling unwell, have eaten in the
last 4-5 hours or are under the influence of alcohol or drugs. Stop if you feel excessive pain with a specific
posture. Resume only when feeling pain free while continuing to commence with postures that are pain free.
For best results the lessons must be followed from the beginning to the end. These lessons are a general
series that are not designed for pregnancy or any specific ailments. The creators, producers and distributors
do not accept any responsibility for injuries that may result from following the instructions outlined on this or
any other Yoga with Perumal videos.

SHAVASANA

Dead leaf with palms facing up closes your eyes and

catch your breath. Relax and catch your breath.

KNEES TO CHEST

Knees into chest, hug your knees.

JATHARA PARIVARTASANA (DOUBLE KNEES LEFT)

Drop your knees to your left; maintain quads
perpendicular to the body. Post your left hand on top of
your right knee, right arm perpendicular to body. Look
right as you take deep breathes to open up the body. As
you breathe out relax into the stretch.

Stretch 1
Copyright 2009 2012 Perumal Koshy

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27/06/2012
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KNEES TO CHEST

Knees into chest, hug your knees.

JATHARA PARIVARTASANA (DOUBLE KNEES RIGHT)

Drop your knees to your right; maintain quads
perpendicular to the body. Post your right hand on top of
your left knee, left arm perpendicular to body. Look left
as you take deep breathes to open up the body. As you
breathe out relax into the stretch.

KNEES TO CHEST

Knees into chest, hug your knees

SUPTA BADDHA KONASANA

Drop your heel to the floor close to your buttocks. Hands
on your hips, feet together and then open the knees to
the side. Continue breathing into your nose out your
nose.

KNEES TO CHEST

Knees into chest, hug your knees.

Stretch 1
Copyright 2009 2012 Perumal Koshy

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RIGHT KNEE OVER LEFT KNEE

Right knee over left knee. Hold left knee or hold behind
your left quad. Pull knees toward the chest and hold.

10

LEFT KNEE OVER RIGHT KNEE

Switch: Left knee over right knee. Hold right knee or
hold behind your right quad. Pull knees toward the chest
and hold.

11

KNEES TO CHEST

Knees into chest, hug your knees.

12

SHAVASANA
Relax in dead leaf. Close your eyes. Keep breathing into
your nose and out your nose. Pay attention to your back.
If your back feels any discomforts then bring your knees
into your chest and relax. Keep breathing into your nose
and out your nose.
Slowly come out of it. Open your eyes.

Stretch 1
Copyright 2009 2012 Perumal Koshy

Page 3 of 3

27/06/2012
www.yogawithperumal.tv