Page 3 - Practical 24

Practical Manual

Step 5: Parvatasana/Bhudharasana/Adhomukha Svasanasana (Mountain
pose)

• Breathe out. Lift your hips and tailbone up.

• Exhale and push your hips towards the ceiling. The body now forms an
“inverted V" shaped structure.

• Keep the elbows and knees straight. Stretch your head in the direction of the
Note knees with chin touching the chest.

Step 6: Ashtanga Namaskarasana (Eight limbed salutation Pose)

• Bring knees down to the floor and exhale.

• Lie straight on the stomach with the chest and chin touching the floor.

• Place your palms next to the shoulders on the floor.

• Raise your posterior slightly upwards.
• Your two hands, two feet, two knees, chest and chin i.e., these eight parts of
your body should touch the floor.

• Slide forward and lie straight on the stomach.

• Place your hands next to the shoulders.

• Inhale and lift the upper body till your navel. Relax your shoulders and look
up.

• Continue taking long and deep breaths for a few seconds. Avoid over arching
the neck and lower back.

• Exhale and slowly return to the resting position.

Step 8: Parvatasana/Bhudharasana/ Ekapadaprasaranasana-
Same as Step 5

Step 9: Ashwasanchalanasana/Aekpaadaprasaranasana – same as Step 4
Step 10: Padahastasana/ Hastapadasana - Same as Step 3

Step 11: Hasta uttanasana - Same as Step 2

Step 12: Namaskarasana/Pranamasana - Same as Step 1

Precautions

In hypertension, severe heart problem, severe back problem, Hernia, during
menstruation, this practice should be avoided.

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