1.

Kriya Vanakam Asanam (Kriya Pose of

Salutation)

Sequence
1. Heels together, toes apart.
2. Kneel.
3. Crown on floor with hands at sides.
4. Palms together in front of head.
5. Raise feet and chant Om Kriya Babaji
Namah Aum.
6. Lower the feet.
7. Return hands to sides.
8. Lift your head and slowly stand.
Benefits
Can be practiced by old and young.
Strengthens the lower back, spine and
shoulders.

Relaxes and reduces mental and

physical stress. Activates the crown
chakra.
Reminds us that the body is Gods
temple and should be given the same
care and spiritual attention we would
any other temple.
Contra-indications Collapsed spinal disc,
slipped disc or prolapsed disc
2. Surya Chandra Namaskaram
(Salutation)

Sequence

1. Stand with heels together, toes apart,

hands in Vanakam Mudra (prayer
position). Inhale.
2. Lift arms above the head, arching
back slightly. Exhale.
3. Bend forward to touch toes. Head
should touch knees, keeping the legs as
straight as possible. Inhale.
4. Take the right leg back, keeping the
left leg forward. Exhale.
5. Take the left leg back, place the feet
together, balance on the toes, raise
pelvis, keeping hands on the floor and
head down (mountain Pose). Inhale.
6. Lower the body to the floor so that
the feet, knees, hands and forehead are
touching the floor, with buttocks raised.
Exhale.
7. Lower hips to the floor, straighten
arms and arch back, raising the body
and pushing the shoulder blades

together. Look up and back (cobra

pose). Inhale.
8. Lift the pelvis, keeping the head
down. Exhale.
9. Bring the right leg forward and look
up. Inhale.
10. Left leg forward, with head touching
knees. Exhale.
11. Straighten up and lift arms above
head. Inhale.
12. Hands in prayer position. Exhale.
13. Repeat from 2 to 12, but taking the
left leg back before the right and then
bringing the left leg forward before the
right.
Remain conscious of the breath with
each movement!
Benefits
Energizes all parts of the body. Keeps
the stomach, intestines, pancreas, heart

and lungs in good health. Helps cure

deformities of the spinal cord and waist
area. Promotes flexibility of the spine.
Increases and regulates the blood
circulation of the entire body, aiding in
purifying the blood and destroying skin
disease. Strengthens the muscles of the
hands, legs, shoulders and thighs.
Increases brain power, mental strength
and quickens thought processes. Helps
to heal diabetes and promotes overall
physical health.
The sun magnetizes and energizes the
body. Surya Chandra Namaskaram
should be ideally practiced outside.
During this sequence, focus on invoking
the Divine Light represented by the sun
and the moon, and absorbing that light
into the entire physical and subtle
system.

3. Sarvangasanam (Integral
Shoulder Pose)

Sequence
1. Heels together, toes apart.
2. Lie down on the back.
3. Raise both legs, keeping legs bent at
the knee, and buttocks on the floor. Flex
and rotate the ankles.
4. Raise trunk straight up, chin to chest,
hands supporting the back and pelvis
directly above shoulders, forming a
triangle between the shoulders and
head by moving elbows closer together.
5. Hold the posture for 16 natural
breaths.

6. Slowly lower the legs.

7. Return to position 2 before standing
up.
Benefits:
Activates the thyroid and keeps it
healthy, thereby reducing obesity,
weakness and tiredness.
Strengthens the adrenal and
reproductive glands. Helps to heal
asthma and can increase height.
Contra-indications High blood
pressure, heart disease, ear or eye
ailments, slipped cervical vertebrae or
slipped disc, enlarged liver or spleen,
hyperthyroidism and initial days of
menstrual cycle.
4. Meenasanam (Fish Pose)

Sequence
1. Heels together, toes apart.
2. Sit with legs crossed, right leg on the
outside. Grasp the toes.
3. Lie back, still grasping the toes.
4. Arch the chest until crown of your
head touches the floor. Push knees
towards floor, raising the chest further.
Hold for 16 breaths.
5. Sit up, lean forward and touch the
head to the floor.
6. Roll backwards with feet touching
floor above head.
Repeat positions 5 and 6 ten times in a
rolling motion, 10 times. Sit up and
slowly return to standing position 1.
Benefits
Strengthens the stomach, activates the
digestive system, especially the
intestines. Reduces constipation and

promotes ongoing health of the thyroid,

parathyroid and adrenal glands.
Strengthens the spine and lessens
cervical problems.
Prevents shifting of the navel.
Strengthens the lungs thereby healing
associated health conditions like asthma
and respiratory problems.
Contra-indications: Heart disease,
during pregnancy, when peptic ulcers
are present, spinal bifida and when
there are pinched nerves in cervical
vertebrae.
5. Nidra Kokkuasanam (Standing
Crane Pose)

Sequence
1. Heels together, toes apart.
2. Stretch hands above head, arching
back and looking upwards.
3. Bend forward from the hips, slowly
stretching arms towards the feet.
4. Gently bounce up and down, moving
hands closer to the feet until hands can
touch the floor. Interlock fingers to bring
hands closer to the floor.
5 . Raise the arms.
6. Return to standing position.
Benefits
Alleviates gastric and urinary disorders.
Helps to cure constipation and relieves
gas problems. Relieves lumbago,
sciatica and stiffness of the back. Heals

liver disorders and diabetes. Rectifies

shortening of limbs due to breaks or
fractures.
Contra-indications Heart disease,
prolapsed disc, high blood pressure,
sciatica and abdominal hernia.
6. Vilasanam (Bow Pose)

Sequence
1. Heels together, toes apart.
2. Lie on front with arms at sides and
forehead touching floor.
3. Kick the buttocks with the heels.
4 Grasp the ankles, arch the back,
attempting to straighten the legs while
raising the head upwards.
5. Rock forward and backward.
6. Roll side to side from right to left.

(Cross arms behind back if there is

difficulty in holding the ankles.)
7. Relax and return to centre.
Benefits
The rocking motion of this posture
massages the internal organs of the
abdomen and gradually reduces excess
fat in the waist, buttocks and abdomen.
Massages the vertebral column and
limbers up the spine, strengthens the
thigh muscles, stimulates the solar
plexus chakra. and promotes suppleness
of the ankles.
Contra-indications Heart disease, high
blood pressure, peptic or duodenal
ulcers and colitis.
7. Vibareethakarani Asanam (Topsy
Turvy Pose)

Sequence
1. Heels together, toes apart.
2. Lie down on the back.
3. Raise both legs, keeping legs bent at
the knees
4. Raise the upper body up onto the
shoulders, supporting the weight by
placing hands at the hip area, keeping
the elbows on the floor as close together
as possible. Centre of gravity should
remain in the chest area.
5. Slowly place the right foot onto the
left knee, keeping the right knee in line
with the nose. Hold, then place the left
foot onto the right knee and hold.
6. Slowly lower the legs.
7. Lie on the back before returning to
standing position.

Benefits
The benefits for this posture are the
same as those of the shoulder pose. It
strengthens the waist and the knees
and improves the concentration. Helps
to relieve bronchitis, tonsillitis and
emphysema.
Contra-indications Heart disease, high
blood pressure, enlarged thyroid,
prolapsed disc and spinal bifida, during
first days of menstrual cycle.
8. Pathi Meenasanam (Half Fish
Pose)

Sequence
1. Heels together, toes apart.
2. Lie down on the back.
3. Raise the chest, arching the back and

resting the crown of the head on the

floor. Hold.
4. Place the palms on the thighs and the
elbows on the floor.
5. Slowly lower the back and relax.
Benefits
Benefits those with chest conditions,
chronic cough, tonsillitis asthma and
respiratory tract problems. Helps to
relieve inflamed and bleeding piles and
constipation. Corrects menstrual and
uterine disorders and helps to reduce
symptoms of diabetes.
Contra-indications none.
9. Kalapi Asanam (Plough Pose)

Sequence
1. Heels together, toes apart.
2. Lie down on the back.
3. Raise legs, keeping knees bent.
4. Gradually straighten legs and
continue to raise them above the head
as in the shoulder stand. Continue to
bring legs over the head until the feet
touch the floor behind the head, keeping
the legs as straight as possible. Breathe
normally.
5. Lift legs to shoulder pose before
slowly lowering them to the floor.
6. Relax for a few moments before
standing up.
Benefits
Relieves rheumatic conditions and
tension in the bone structure. Alleviates
pain in the shoulders, waist and

neuralgic pain in the back. Eliminates

arthritis and varicose veins effectively.
Eradicates gastritis and flatulence, and
promotes proper digestion preventing
constipation, cures piles in the early
stages and prevents cramping. Relieves
headaches, asthma and bronchitis,
promotes health in diabetics and
reduces menstrual problems and
ailments of the uterus and ovaries.
Contra-indications High blood
pressure, hernia, arthritis of the neck,
slipped disks, sciatica or when there is
weakness in the cervical vertebrae.
10. Paambu Asanam (Cobra Pose)

Sequence
1. Heels together, toes apart.

2. Lie down on the front with hands at

the sides.
3. Place the palms on the floor
underneath the shoulders and slowly lift
the head, shoulders and torso.
4. Arch the back, raising the torso up by
straightening the arms. Keep the pelvis
on the floor and the elbows close to the
chest. Knees should be slightly off the
floor.
5. Slowly lower the back and head and
arms.
6. Relax with arms at the sides.
Benefits
Cures back pain. Removes gas from the
stomach and intestines and aids in the
digestive processes, improving bowel
movements. Cures low blood pressure
Promotes regular menstrual cycles and
reduces ovarian and uterine problems.
Contra-indications: Chronic back pain,
pregnancy, pinched nerves in spinal
column and spinal bifida.

11. Yoga Mudrasanam (Yogic

Symbol Pose)

Sequence
1. Sit with legs crossed, left leg on the
outside. Extend arms out to the sides,
palms open.
2. Place the thumbs into the centre of
each palm and close the fingers over
them.
3. Place the fists together and massage
the abdomen by rubbing the knuckles
together and pressing gently downward
into the stomach.
4. Bend forward and continue to
massage the abdomen.
5. Sit upright and place the fists at the
base of the spine, massaging the lower
vertebrae with the knuckles.
6. Bend forward while continuing to

massage the back before releasing the

mudra and returning to position 1.
Benefits
Increases internal abdominal
compression and restores abdominal
organs to their proper places. Tones the
small intestines, colon, prostate gland
and kidneys. Strengthens the muscular
walls of the abdomen and relieves
chronic constipation.
Contra-indications: Heart disease,
serious back conditions, after surgery or
childbirth and when there are
contractures of the knee.
12. Paathi Chakra Asanam (Half
Wheel Pose)

Sequence
1. Heels together, toes apart.
2. Lie down on the back.
3. Pull the feet towards the buttocks by
grasping the ankles.
4. Keep holding the ankles, while slowly
lifting the back, buttocks and torso,
keeping the crown of the head on the
floor.
5. Extend the hands along the sides of
the head, shoulder-width apart, towards
the head, palms to the floor and fingers
facing inwards, while pushing the
abdomen upwards towards the ceiling,
using the arms and legs. Relax the
head, allowing it to hang between the
arms.
6. Slowly lower the body and relax.
Benefits
Strengthens the back and abdominal
muscles. Activates proper intestinal
function. Exercises the neck and

shoulders. Promotes proper working of

liver and improves colon activity.
Contra-indications: Heart disease,
high blood pressure, prolapsed and
slipped disk and arthritis of the neck.
13. Amarntha Kokkuasanam
(Seated Crane Pose)

Sequence
1. Heels together, toes apart.
2. Lie down on the back .
3. Stretch arms above the head one
floor.
4. Sit up, elongating back, and stretch
hands towards feet, gently moving back
and forth. Pull the stomach in towards
the spine.
5. Extend the hands to beyond the feet,

grabbing ankles if necessary, and

extend the torso forward.
6. Return to position 3 with the hands
above the head. Repeat steps 3 to 6 ten
times, similar to performing sit-ups.
7. Relax with the arms at the sides.
Benefits
Maximises the stretching of the spine,
tones the spinal muscles and prevents a
stiff spine.Tones the nervous system.
Improves digestion and relieves
constipation. Aids in low blood pressure.
Reduces abdominal obesity and fat on
the hips, buttocks and thighs.
Contra-indications: During sciatica
nerve pain attacks (but can prevent
reoccurrence if practised during painfree states), if suffering from Kyphosus
(hunchback).
14. Vittel Asanam (Grasshopper
Pose)

Sequence
1. Heels together, toes apart.
2. Lie down on the front, arms at the
sides. First raise the right leg, tense the
buttocks and hold, keeping the hips flat.
Lower and repeat with the left leg
3. .Place right hand close about 10cm
away from right hip and roll over onto
right side (keep right knee slightly bent),
with left hand on thigh, raise left leg,
keeping it straight, and move it up and
down in a scissors motion.
4. Return to the centre and repeat on
the opposite side.
5. Return to centre. Raise both legs
together from the hips while lifting the
arms and head at the same time.
6. Relax with arms at sides.

Benefits
Strengthens the leg muscles and tones
the pelvic area and dorsal muscles. Aids
in combatting rheumatic pain of the
hips.
Reduces fat on the hips and promotes
regular menstruation.
Contra-indications: Heart disease or
heart weakness.
15. Uruthi Oli Mudra Asanam
(Supine Pose of Firmness and Light)

Sequence
1. Heels together, toes apart.
2. Lie down on the back.
3. Raise both knees, keeping buttocks

on the floor. Clasp hands behind the

knees, interlocking the fingers.
4. Keep the hands clasped behind the
knees and slowly move forward into a
sitting position, balancing on the
buttocks.
5. Straighten the legs so that the legs
and body form a V shape. Use the
stomach muscles to help you balance.
6. Slowly lower the legs.
7. Return to lying position with arms at
sides.
Benefits
Relaxes the whole body, especially the
neck muscles. Strengthens the pelvic
and hip region. Heals kidney problems,
strengthens the back and shoulder
region.
Contra-indications: If slipped disk and
lower back problems are present,
practice with caution.

16. Mandi Uruthi Asanam (Kneeling

Pose of Firmness)

Sequence
1. Heels together, toes apart.
2. Kneel, with feet apart so that the
buttocks rests on the floor.
3. Gently bounce up and down, holding
the ankles.
4. Lie back slowly with arms behind the
head until the back rests on the floor.
5. Return to sitting position and relax.
6. Return to standing position.
Benefits
Activates the large intestines and
reduces constipation. Beneficial for
proper kidney functioning. Strengthens

the knee ligaments and muscles of the

legs.
Contra-indications: Sacral conditions,
bad knees, sciatica and slipped disk.
17. Mukana Asanam (Triangle Pose)

Sequence
1. Stand, with legs shoulder-width apart
2. Extend arms to the sides, pointing the
index fingers.
3. Bend forward, touching the right big
toe with the right index finger, then the
left big toe with the right index finger,
and back to the right big toe.
4. Return to centre.

5. Bend forward, touching the left big

toe with the left index finger, then the
right big toe with the left index finger,
then back to the left big toe.
6. Return to centre
7. With the right foot slightly forward,
bend backwards, then forwards, head
touching the knee.
8. Return to centre.
9. With the left foot slightly forward,
bend backwards, then forwards. Turn to
the left side and touch the head to the
knee.
10. Return to centre.
11. With both feet aligned and facing
forward, lean backwards and then
forwards. Clasp the hands behind the
back and stretch, raising arms upwards,
then bending forward.
12. Return to centre.
Benefits
Improves the appetite and relieves
constipation. Cures urinary disorders,

alleviates backache and sciatica by

transporting blood to the spinal nerves.
Improves the memory, strengthens
vertebral nerves and internal abdominal
organs and helps to overcome fatigue.
Contra-indications: None.
18. Purna Shava Shanti Asanam
(Complete Pose of Relaxation and
Peace)

Sequence
1. Heels together, toes apart.
2. Lie down on the back. Clench and
relax each hand, right first and then left,
with the thumb clasped inside the palm
3. Alternately raise and lower each leg
slowly, first right and then left. Flex each
foot forwards and backwards at the

ankle and allow each to fall to the

ground.
4. Slowly raise each arm and lower to
the ground, bending the elbow slightly
and keeping the shoulder relaxed.
5. Turn the head from left to right 5
times each side.
6. Relax the entire body.
Benefits
Regulates blood circulation and reduces
high blood pressure. Helps recovery
from long-standing pains. Cures
psychosomatic disorders. Slows the
respiratory rate, thereby resting the
heart and nerves. Relieves giddiness,
nervousness and irritability and
alleviates angina and cardiac problems.
Contra-indications: None.