Siddhasana
• Assume a sitting posture with legs straight in front of the body.
• Bend the right leg from the knee and draw the heel close to the perineum; the leg from the knee to the heel must lie flat along the floor.
• Now bend the left leg at the knee and place it by foot on top of the right calf.
• The legs should be locked with the knees on the ground, and right and left heel should remain very close to each other.
• Stretch the arms out and the back of hands on the knees, palms upward.
• Make the spine straight, erect and steady, join the thumbs and forefingers together to make a circle and extend other fingers straight out.
Sarvangasana
• Lie down in a supine position, with legs and arms extended straight; palms facing downward on the ground.
• Take a deep breath and lift both the legs back to vertical position, till they are at right angle to the body.
• Pause and exhale.
• Inhale and swing legs, buttocks and lower back off the floor, supporting the back with hands high up just under the shoulders and rising the body till it is straight and perpendicular to the chin, which is pressed tightly into the sternum.
• In case of any difficulty in the begining to attain this position, you may bend the knees and fold the legs against the thighs before lifting them up.
Hold the breath inside while assuming and returning from this exercise and keep the rhythmic breathing while in raised posture.
Vipareet Karni
• The basic technique for this exercise is the same as for Sarvangasana, with the difference that the chin is not pressed into the sternum in the final posture. The trunk should not be raised at right angle, instead it should be held at 45 degrees only.
Shirshasana
• Sit down on the floor in Vajrasana.
• Bend forward and place the forearms on the ground with fingers interlocked and the elbows in front of knees at an adequate distance (Stage-I).
• Now place the head in the triangle of interlocked fingers in the way so that it touches the floor (Stage-II).
• Now walk up, straightening the knees until the back is perpendicular to the floor (Stage-Ill).
• Take a deep inhalation and lift the knees by pulling in close to the body; the back is straight and balanced, the toes pointing upward (Stage-IV); lean slightly back to maintain the balance.
• After coming in steady position at stage no. IV, raise the legs slowly and extend them up straight until the whole body comes in a vertical line, totally balanced on head and elbows.
• Breathe slowly and deeply and hold the position up to comfortable length of time without any excessive strain. .
• To come back to the original kneeling position first bend the knees, then the body at the hips and finally lower the legs till the feet are touching the floor.
• In the beginning you may take support of a wall for completely raising the legs.
Shavasana
• Lie flat in a supine position.
• Keep legs extended and arms beside and in the line of the body, palms facing sky.
• Keep the feet apart at 1 foot (30 cm) distance.
• Close the eyes.
• Do not move any part of the body at all.
• Relax the body.
• Let the breath become long, deep, calm and rhythmic.
• Be aware of each inhalation and exhalation.
• Concentrate your mind on breath only