Before eating, either morning or late afternoon, spread a blanket on the floor in a well-ventilated room. Wear loose clothing. As a general rule, the backward-bending postures should be balanced by forward-bending poses.

Never force or strain in yoga. these postures should be performed slowly, meditatively. Yoga postures are meant to be held dynamic tension, not to be confused with vigorous calisthenics. Do not continue any movement that cause discomfort.

Bow.  Lie flat on the stomach, grasping the ankles. Inhale. Lifting legs, head and chest, arch the back into a bow. Retain breath, then exhale and lie flat. Repeat three or four times.

More advanced: While in the Bow position, rock back and forth, then from side to side. Slowly release and exhale.

Reported benefits: Massage abdominal muscle and organs. Good for gastrointestinal disorders, constipation, upset stomach, sluggish liver. Reduce abdominal fat; aids in rectifying hunchback.

(Not for persons suffering from peptic ulcer, hernia or cases of thyroid or endocrine gland disorders.)

Cobra.  Lie on the stomach, toes extended. Place the hands, palms down, under the shoulder on the floor. Inhaling, without lifting the navel from the floor, raise the chest and head, arching the back. Retain the breath, then exhale while slowly lowering to the floor. Repeat one to six times.

Complete Breath.  Crowded city living, air pollution and sedentary jobs are helping to increase respiratory ailments. Tight clothes encourage shallow breathing and cramp the lungs. The purpose of the Complete Breath is to fully expand the air sacs of the lungs, thereby exposing the capillaries to the maximum exchange of carbon dioxide and oxygen.

1. Lie down and place hands on the abdomen, resting fingertips lightly on the navel. Breathing through the nose, inhale and expand only the abdomen. (Watch the fingertips part.) Exhale and contract the abdomen. (The fingertips will meet.)  Practice this Abdominal Breath slowly, without strain, 10 times.

2. Place the hands on the rib cage and inhale, expanding only the diaphragm and the rib cage. (Watch the fingertips part.) Contract and slowly exhale. practice this Diaphragm Breath 10 times.

3. Placing the fingertips on the collarbones, inhale only in the upper chest. The fingers will rise, indicating a shallow breath. This is how we usually breathe. Notice the insufficiency. Now, raise the shoulder for more air. Exhale and practice the upper breath 10 times.

4. Finally, placing the hands, palms up, beside the body, put these three breaths together. Inhale, expanding the abdomen, the diaphragm and the chest, in a slow, wavelike movement. Hold. Exhale in the same order, contracting the abdomen, the diaphragm and chest. Repeat these instructions to yourself as you adjust the Complete Breath to your own rhythm. Concentrate on what is happening: 

You are increasing the expansion of the terminal air sacs in the lungs. Notice how slow, deep breathing makes you calm, yet fills you with energy! Very logically, yoga links a long life with proper breathing.

Reported benefits: Increase vitality; soothes nerves. Strengthens flabby intestinal and abdominal muscles.

Corpse Pose.  Lie down on the back, in a quiet place. Place the arms beside the body, palms upturned. Heels slightly apart. Breathe slowly and deeply, feeling a sense of calm relaxation come over whole body. Concentrate on loosening all tensions.

The following variation will increase your ability to relax:

1. Slowly inhale through the nostrils (always breathe through the ankles, feet and toes. Hold the breath while you tighten the muscles. Exhale and relax.

2. Slowly inhale and contract the kneecaps, calves, ankles, feet and toes. Hold and tighten. Exhale and relax.

3. Slowly inhale, contracting all the muscles, tissues, and organs of the abdomen, pelvic area, hips, thighs, kneecaps, calves, ankles, feet and toes. Hold the breath and tighten the muscles. Exhale and relax.

4. Inhale. Tense the neck, shoulders, arms and elbows, wrists, hands and fingers, chest muscles, lungs, etc. down to the toes. Hold and tense. Exhale and relax.

5. Inhale and contract the hairs on the head, the scalp, the tiny muscles of the faces, brain, eyes, ears and forehead, and squint the eyes, wrinkle the nose and mouth, tighten the tongue, constrict the throat and tighten the whole body. Hold and feel the terrible tension. Exhale and relax. Now, let the  strain melt into the floor. Feel heavy. Enjoy the support of the  floor. Sense the tingling of fresh circulation, the new muscle tone and emotional calm.

Reported benefits: Stimulates blood circulation and exercise inner organs. Alleviates fatigue, nervousness, neurasthenia (a general worn-out feeling), asthma, constipation, diabetes, indigestion, insomnia, lumbago. Teaches mental concentration.

Fish.  Lie down on the back. Prop up the body on the arms and elbows. Let the head slowly fall backwards. Raise the chest, arch the back, and as you slide the elbow back down, rest the top of the skull on the floor. Rest the weight on the head and buttocks.

More advanced: Sit cross-legged. Bend backward, using support of elbows until crown of head touches floor. Hold onto big toes with fingers. Keep the back well arched. Practice Abdominal Breath.

Reported benefits: Relieves constipation, bronchitis, asthma. Correct posture defects; alleviates stiffness in spine. Stimulates thyroid and parathyroid glands. Also relaxes the neck and beautifies the neckline. (Since the Fish relieves chest congestion, it should always follow the Shoulder Stand, which constricts the chest.)

Grip.  Sitting on the heels, raise the right hand. Bring it slowly behind the shoulder, touching the spine at the shoulder blades. Slowly bend the left arm behind the back from the bottom, and join the hands. Hold, then change arms and repeat.

Reported benifits: Proper execution develops the capacity of the thoracic age; helps prevent bursitis and the formation of calcium deposits at the shoulder joints. Benefits emphysema and asthma.

Kee to Chest.  Lying on the back, bring the knees to the chest. Grasping the folded knees, rock gently back and forth. (This relaxes and massage the spine.) Lower legs. Inhale and bend the right knees to the chest, pulling it into the chest with interlocked fingers. Retain the breath and raise the head, touching the knee with the nose. Hold for a count of 10. Exhale and lower the head almost to the floor. Repeat five times, then change legs. Exhale as the head is lowered to the floor. Staighten right leg, lower slowly to the floor. Repeat with left leg. Now, draw up both legs, touch nose to knees. Hold with breath. Exhale and relax.

Reported benefits: Relieves stiffness and soreness of back and extremitis, constipation, diabetes, flatulence.

Keeling Pose. Sit on the heels, with a straight back. Relax. Separate the feet and slowly sink in between, letting the buttocks touch the floor, doing this slowly and carefully, not to damage knee ligaments. 

Reported benefits: Increased circulation to prostate gland or uterus.

Lion.  Sitting on the heels, with palms on the knees, stiffly fan out the fingers. Lean slightly forward over the hands. protrude the tongue as far as possible, contract the throat muscles, and roll the eyeballs upward. Completely exhale, saying "Ahhhhh."
Repeat four to six times.

Reported benefits: Helps to relieve sore throat. Stimulates circulation to throat and tongue.

Locust.  Lie face down, chin on the floor. Clench fists and press arms and kunckles down under the groin. Inhale. Using the lower back muscles, raise one leg toward the ceiling. Hold.
Exhale and relax. Repeat with other leg. Repeat two or three times, according to capacity.

Reported benefits: Relieves problems of abdomen and lower back. (Not for those with hernia or back problem in acute stage.)
Mountain.  Sitting cross-legged, stretch both arms up toward the ceiling in a prayerlike pose, fingertips together. Stretch up and breaths deeply and slowly five to ten times. Exhale and
lower arms.

Reported benefits:Strengthen lungs, trunk, and abdominal muscles. purifies bloodstream, improve digestive system, tones nervous system. Prevents the stooped look of the aged.

Neck and Eye Exercise.  Sitting upright, nod head forward slowly, three times. Nod to the left shoulder three times. Nod to the back three times, letting the mouth fall open. Nod to the right shoulder three times. Slowly roll the head clockwise three times. then reverse.

Inhale. Shut eyes tightly. Hold position with breath. Exhale,
open eyes wide and blink rapidly 10 times.

Opening eyes wide, look in a slow circle. Repeat in opposite direction. Now, look diagonally. Next, look up and down 10 times.

Rub palms together vigorously. Close eyes and cover with palms. Take five very slow deep breaths, visualizing new energy and brightness into the eyes.

Reported benefits: Relieves headache and eyestrain; improve eyesight. Relaxes neck and shoulder tensions.

Plow.  Lie on the back and slide arms under buttocks for support. Raise the legs, slowly swinging the feet over behind the head until the toes touches the floor. Rest the arms besides the body with palms down. Concentrate on relaxing the shoulders, arms and hands. The legs should be straight. Slow the breathing. Rounding the back is very good for tight back muscles.

Reported benefits: Relieves headache, hangover, sinus and nasal congestion. Slimming.

Posterior Stretch.  Sit on the floor, with the left leg outstretched, the right heel tucked into the crotch. Inhale and reach arms overhead. Hold the breath and drop forward, reaching the arms toward the left ankles, the head to the knee. (If you can only grasp the calf, do that, and relax, breathing slowly.) Concentrate on the muscles as they slowly lengthen, and inch down lower. Close your eyes. Release any discomfort in a sensation of relaxation. Hold one minute. Inhale, raise up, arms over head, and exhale as you lower the arms to the side. Repeat with opposite leg. Repeat with both legs outstretched.

Shoulder Roll.  Sitting or standing, roll shoulders loosely forward in a circular movement, five times. Reverse.
For a bigger strength, roll one shoulder at a time.

Reported benefits:Relieves headache, fatigue, tension, neckache.

Shoulder Stand.  Lie on the back and slide arms under buttocks. Inhale and slowly raise the legs. Lift the trunk, hips and legs to a vertical position. Resting the elbows on the floor, support the back with the hands. The chin is pressing into the chest, the legs vertical, like a candle. Hold this pose for as long as comfortable, no longer than 15 minutes. Breathing slowly and evenly will help to steady the legs. Concentrate on the thyroid gland in the neck which yoga experts say is stimulated.

Reported benefits: Reduces excess fat; stretches the spine and muscles of the legs, back, abdomen and neck. Tomes up the nervous system; improves circulation.

Twist.  Sit on the floor with legs outstretched. Bend the left leg under the right thigh. bring the right foot across the left leg, placing the foot on the outside of the left knee. The left hand grasps the toes of the the right foot from outside the right knee.  Inhale and swing the free right arm to bend across the lower back, lower palm turned outward, the trunk and head twisted right around. Hold the pose for as long as is comfortable, increasing to two minutes. Repeat to other side. Work into the twist easily and gradually.

Uddiyana.  Stand with feet apart, knees slightly bent. Lean forward, arching the back, hands on thighs. Exhale all air. Suck abdomen back against the spine. Hold for several  seconds. Relax and repeat, all within one exhalation. Work up to 20 repetitions with one exhalation.

Reported benefits: Alleviate constipation, indigestion and stomach problems. Good for obesity, diabetes, hepatitis.

Yoga Murda.  Sitting cross-legged, exhale and lean forward to touch the floor with the forehead. Place arms behind the back, one hand grasping the opposite wrist. Hold the pose. Inhale and slowly return to sitting position. Practice up to 15 minutes.

Reported benefits: Gives energy, massage colon and intestines; relieves constipation. Good for complexion.

Sun Salutation.  Finally, for people with limited time, the Sun Salutation exercise every muscle and joint, and all major organs. The name itself means to give prostration to the internal sun as well as to the external sun, the creative life-force of the universe, which the yogis believe to radiate inside as well outside the body.

1.Stand erect, feet together, palms prayerlike in front of the
   chest. Feel awareness of the whole body.
2. Inhale deeply, raise arms overhead, hand apart, leaning 
    back.
3. Exhale, bending forward, legs straight. Touch the ground
    or try to, but don't strain.
4. Not moving hands nor the left foot, bring the right leg 
    back as far as possible, bending the left leg. Support 
    weight on both hands, left foot, right knee, and toes of 
    the right foot. Tilt the head back, look up. Inhale and 
    retain breath.
5. Place the left foot next to the right, raise the abdomen,
    making the body a triangular arch. Place the head 
    between the arms. Try to keep the feet flat. Exhale.
6. Hold breath. lower body to floor, keeping abdomen and
    hips off the ground.
7. Inhale and raise body in Cobra position, looking up.
8. Exhale, resume position 5.
9. Inhale, bring right foot forward, and lower left knee as in 
    position 4, but with legs in the opposite position.
10. Exhale, resuming position 3.
11. Return to position 2, raise the hands while inhaling.
12. Exhale and return to position 1.

Postures of Sun Salutation