Matsyasana
- Sit in padmasana (cross-legged with feet on opposite thighs).
- Bend backwards and lie on back.
- Place palms on either side of head with fingers towards shoulders.
- Supported by the palms, raise chest while arching the back, and bend head backwards till it touches ground.
- Now place elbows on ground and rest palms on the thighs.
- Close your eyes and maintain pose for 30 seconds – 1 minute.
- Repeat twice.
Photos and text adapted from New Horizons in Yoga
by Ravi M DixitWith inputs from Kaivalyadhama Yoga Institute, Mumbai
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Bhadrasana
- Sit with legs stretched in front and palms by your side.
- Slowly bend both legs at the knees so the soles touch each other.
- Hold feet with the hands and bring them closer to your perineum. Ensure that the knees remain on the ground.
- Close your eyes and maintain pose for 1 to 2 minutes, breathing evenly.
- Repeat twice.
Photos and text adapted from New Horizons in Yoga
by Ravi M Dixit
Yoga mudra
- Sit in padmasana (cross-legged with feet on opposite thighs, soles facing upwards and heels near the naval) or in simple cross-legged position.
- Take hands behind and hold the wrist of one hand with the other.
- Stretch and bend forehead till your forehead rests on the ground.
- Relax neck, arms and shoulders, without lifting hips.
- Close your eyes and maintain pose for 1 - 2 minutes, breathing evenly.
- Repeat twice.
Photos and text adapted from New Horizons in Yoga
by Ravi M Dixit 
Paschimottanasana
- Sit with legs stretched in front and hands by your side.
- Bend forward slowly, keeping knees straight.
- Hold big toe of each foot with the first two fingers of corresponding hands. Rest head between the knees.
- Close eyes and maintain pose for 30 seconds - 2 minutes, breathing evenly.
- Repeat two to three times.
Photos and text adapted from New Horizons in Yoga
by Ravi M Dixit
Ardha matsyendrasana
- Sit with legs in front.
- Bend right leg over left, and place right foot next to left knee. Bend left leg and rest heel near your perineum.
- Bring left hand over right leg and hold the toes of your right foot.
- Take right hand behind and hold left thigh. Turn head right and look behind.
- Close eyes and maintain pose for 30 seconds - 1 minute, breathing evenly.
- Repeat twice.
Photos and text adapted from New Horizons in Yoga by Ravi M Dixit
Uddiyana bandha
- Stand erect with feet 15 - 18 inches apart.
- Lean forward and place your palms on your bent knees with head facing forward.
- Exhale completely, hold your breath, then slowly expand chest and pull the stomach in.
- Maintain pose for 10 - 30 seconds, then release the stomach while breathing in simultaneously.
Photos and text adapted from New Horizons in Yoga
by Ravi M Dixit
Suptavajarasana
- Sit in vajrasana (bend your knees and sit on your heels, toes inwards and palms on thighs).
- Keep toes apart and let hips rest on the ground.
- Slowly bend backwards and place elbows on the ground.
- Now lie on back with each hand holding the other shoulder.
- Close your eyes and maintain pose for 30 seconds – 1 minute, breathing evenly.
Photos and text adapted from New Horizons in Yoga by Ravi M Dixit
Viparita karani
- Lie down on back with legs straight and palms on ground by your side.
- Slowly raise both legs keeping palms on the floor.
- Use palms to support waist, keeping elbows on the ground.
- Now bring feet back up above your head so that they form a 90 degree angle with the ground from your waist.
- Close your eyes and maintain pose for 1 - 3 minutes, breathing evenly.
Photos and text adapted from New Horizons in Yoga
by Ravi M Dixit
Sarvangasana
- Lie on back with legs straight.
- Slowly raise legs, keeping palms on ground.
- Support your waist with the palms, keeping elbows on the ground.
- Straighten the trunk and legs so that your body is in one line.
- Close your eyes and maintain pose for 1 - 3 minutes or longer.
- Repeat twice.
Photos and text adapted from New Horizons in Yoga
by Ravi M Dixit
Halasana
- Lie on your back with hands by your side.
- Raise both legs up.
- Push the palms against the ground and raise hips.
- Take feet over the head and lower them on the ground behind.
- Stretching the legs, push the toes behind.
- Now interlock fingers of both hands behind the head.
- Close your eyes and maintain pose for 30 seconds - 2 minutes.
- Repeat twice.
Photos and text adapted from New Horizons in Yoga by Ravi M Dixit
Matsyasana
- Sit in padmasana (cross-legged with feet on opposite thighs).
- Bend backwards and lie on back.
- Place palms on either side of head with fingers towards shoulders.
- Supported by the palms, raise chest while arching the back, and bend head backwards till it touches ground.
- Now place elbows on ground and rest palms on the thighs.
- Close your eyes and maintain pose for 30 seconds – 1 minute.
- Repeat twice.
Photos and text adapted from New Horizons in Yoga
by Ravi M DixitWith inputs from Kaivalyadhama Yoga Institute, Mumbai
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