Page 9 - Lesson 20.xps

Asana MODULE-5
Yogic Practices
Fifth Position: Parvatasana (Mountain pose )

Now take the left foot also back beside the right foot.

Simultaneously, raise the buttocks up as much as possible and keep the
head between the arms, so that the back and legs form two sides of a triangle.

Try to keep the heals on the floor in the final pose and bring the head towards
the knees, but do not strain.
Note
Exhale while taking the left leg back and keep breath normal in final position.

Sixth Position: Asthanga Namaskara (Salute with eight parts of the body)

Now, Bend both knees and keep them on the floor.

With this bend your elbows and keep your chest and chin on the floor.

The part of the body between chest and knee - buttocks, hip and abdomen
should not touch the floor.

Take normal breathing.

Seventh Position: Bhujangasana (Cobra Pose)

Now lower the buttocks and hips to the floor.

Raise your upper body up and straighten your hands.

Inhale while raising the torso and arching the back .

Eighth Position: Parvatasana

This position is a repeat of position 5.
Exhale while raising the hip.

Ninth Position: Ashwa Sanchalana

Keep the palms flat on the floor and bring the right foot forward in between
the hands.

Place the left knee on the floor.

Inhale while assuming the pose .
Tenth Position: Padahastasana

This is a repeat of position 3.

Bring the left foot forward next to the right foot.

Exhale and straighten the knees.

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