Corpse Pose

Instructions

• Lie down on your back with the hands 15 cm away from the body, palms facing upwards.
• Let the fingers curl up slightly; don't keep them straight forcefully.
• Spread your legs slightly apart and close your eyes.
• Your head and spine should be in a straight line; make sure your head won't fall to the side.

Precautions

None

Benefits

• Relaxing the whole psycho-physiological system.
• Can be practiced before sleep, before, during and after posture practice, especially after Sun Salutations.

One Leg Raised Pose

Instructions

• Lie down on your back with your hands beside the hips, palms facing downwards.
• Inhale, raise your left leg up to 90 degrees.
• Keep your leg straight, toes relaxed; don't bend the knee.
• Gaze up at your toes.
• Your right leg should remain straight on the floor.
• Hold the posture for 5 breaths.
• Exhale, slowly lower your leg down on the floor, keeping the knee straight.
• Repeat on the other side.

Option

If your back is weak, the right leg can be bent with your knee up and foot on the floor.

Precautions

People with high blood pressure or serious back problems like sciatica or slipped disc should not perform this posture.

Benefits

• Strengthening the abdominal muscles, digestive system and lower back.
• Massaging the abdominal organs.

Both Legs Raised Pose

Instructions

• Lie down on your back with your hands beside the hips, palms facing downwards.
• Inhale, raise both legs up to 90 degrees.
• Keep your legs straight, toes relaxed; don't bend your knees or lift your buttocks off the floor.
• Gaze up at your toes.
• Hold the posture for 5 breaths.
• Exhale, slowly lower both legs down on the floor.

Option

If your back is weak, you can bend your knees while raising both legs and straighten them once they reach 90 degrees.

Precautions

People with high blood pressure or serious back problems like sciatica or slipped disc should not perform this posture.

Benefits

• Strengthening the abdominal muscles, digestive system and lower back.
• Massaging the abdominal organs.

Easy Half Gas Release Pose

Instructions

• Lie down on your back with your hands beside the hips, palms facing downwards.
• Inhale, raise the left leg up to 90 degrees.
• Exhale, grab hold of your left knee or shin, interlock your fingers, bend the knee and bring it to the chest.
• Keep the right leg straight on the floor.
• Hold the pose for 5 breaths.
• Inhale, straighten the knee and raise the left leg up to 90 degrees.
• Exhale, release the left leg down on the floor.
• Repeat on the other side.

Precautions

People with high blood pressure or serious back problems like sciatica, piles, hernia or slipped disc, or those after recent abdominal surgery, should not practice this posture.

Benefits

• Loosening and relaxing the spinal vertebrae.
• Massaging the abdomen and digestive organs — a perfect pose for removing wind and constipation.
• Increasing blood circulation in abdominal organs.
• Improving digestion.

Half Gas Release Pose

Instructions

• Lie down on your back with your hands beside the hips, palms facing downwards.
• Inhale, raise the left leg up to 90 degrees.
• Exhale, grab hold of your knee or shin, interlock your fingers, bend the knee and bring it to the chest.
• Inhale, raise your head up and touch the nose or forehead to the knee.
• Keep the right leg straight on the floor.
• Hold the pose for 5 breaths.
• Exhale, release the head to the floor.
• Inhale, straighten the knee and raise the left leg up to 90 degrees.
• Exhale, release the left leg down on the floor.
• Repeat on the other side.

Precautions

People with high blood pressure or serious back problems like sciatica, piles, hernia or slipped disc, or those after recent abdominal surgery, should not practice this posture.

Benefits

• Strengthening the neck and lower back, loosening spinal vertebrae.
• Massaging the abdomen and digestive organs — a perfect pose for removing wind and constipation.
• Increasing blood circulation in abdominal organs.
• Improving digestion.

Easy Gas Release Pose

Instructions

• Lie down on your back with your hands beside the hips, palms facing downwards.
• Inhale, raise both legs up to 90 degrees.
• Exhale, drop both knees onto the chest and grab hold of the knees.
• Relax the spine and hold the pose for 5 breaths.
• Inhale, straighten the knees and raise both legs up to 90 degrees.
• Exhale, release the legs down on the floor.

Precautions

People with high blood pressure or serious back problems like sciatica, piles, hernia or slipped disc, or those after recent abdominal surgery, should not practice this posture.

Benefits

• Loosening and relaxing the lower back.
• Massaging the abdomen and digestive organs — a perfect pose for removing wind and constipation.
• Increasing blood circulation in abdominal organs.
• Improving digestion.

Gas Release Pose

Instructions

• Lie down on your back with your hands beside the hips, palms facing downwards.
• Inhale, raise both legs up to 90 degrees.
• Exhale, drop both knees onto the chest and grab hold of the knees.
• Inhale, raise your head up and place your chin in between your knees.
• Hold the pose for 5 breaths.
• Exhale, release the head to the floor.
• Inhale, straighten the knees and raise both legs up to 90 degrees.
• Exhale, release both legs down on the floor.

Precautions

People with high blood pressure or serious back problems like sciatica, piles, hernia or slipped disc, or those after recent abdominal surgery, should not practice this posture.

Benefits

• Strengthening the neck and lower back, loosening spinal vertebrae.
• Massaging the abdomen and digestive organs — a perfect pose for removing wind and constipation.
• Increasing blood circulation in abdominal organs.
• Improving digestion.

Easy Bridge Pose I

Instructions

• Lie down on your back with your hands beside the hips, palms facing downwards.
• Bend the knees, placing the soles of the feet flat on the floor; feet and knees may be hip-width apart.
• Inhale, raise the buttocks and arch the back upward.
• Raise the chest and navel as high as possible without straining, pushing the chest up towards the chin and head.
• In the final position, the body is supported by the head, neck, shoulders, arms and feet.
• Hold the pose for 5 breaths.
• Exhale, lower the body to the starting position.

Precautions

People suffering from peptic or duodenal ulcers, abdominal hernia or neck injuries should not practice this pose.

Benefits

• Relieving stress, backache, headache and fatigue.
• Stimulating abdominal organs, colon, lungs and thyroid glands; improving digestion.
• Rejuvenating tired legs.
• Slimming effect on thighs and buttocks.

Easy Bridge Pose II

Instructions

• Lie down on your back with your hands beside the hips, palms facing downwards.
• Bend the knees, placing the soles of the feet flat on the floor; feet and knees may be hip-width apart.
• Inhale, raise the buttocks and the toes up, arch the back upward.
• Raise the chest and navel as high as possible without straining, pushing the chest up towards the chin and head.
• In the final position, the body is supported by the head, neck, shoulders, arms and toes.
• Hold the pose for 5 breaths.
• Exhale, lower the heels and the rest of the body to the starting position.

Precautions

People suffering from peptic or duodenal ulcers, abdominal hernia or neck injuries should not practice this pose.

Benefits

• Relieving stress, backache, headache and fatigue.
• Stimulating abdominal organs, colon, lungs and thyroid glands; improving digestion.
• Rejuvenating tired legs.
• Slimming effect on thighs and buttocks.

Easy Bridge Pose III

Instructions

• Lie down on your back with your hands beside the hips, palms facing downwards.
• Bend the knees, placing the soles of the feet flat on the floor; feet and knees may be hip-width apart.
• Inhale, raise the buttocks, toes and left leg up; arch the back upward.
• Raise the chest and navel as high as possible without straining, pushing the chest up towards the chin and head.
• In the final position, the body is supported by the head, neck, shoulders, arms and toes of the right foot.
• Hold the pose for 5 breaths.
• Exhale, lower the left leg and the rest of the body to the starting position.
• Repeat on the other side.

Precautions

People suffering from peptic or duodenal ulcers, abdominal hernia or neck injuries should not practice this pose.

Benefits

• Strengthening core and leg muscles.
• Slimming effect on thighs and buttocks.
• Stimulating abdominal organs, colon, lungs and thyroid glands; improving digestion.
• Rejuvenating tired legs.

Easy Lower Back Twist

Instructions

• Lie down on your back with your hands beside the hips, palms facing downwards.
• Inhale, bend the left knee, grab hold of the knee with the right palm, stretch the left hand on the floor at shoulder level.
• Exhale, bring the left bent knee to the right side, touch the knee to the floor; keep the right leg straight.
• Twist the head and look to the left side at your palm.
• Hold the pose for 5 breaths.
• Inhale, straighten the head and raise the knee.
• Exhale, release the left leg straight on the floor.
• Repeat on the other side.

Precautions

People with serious back problems like sciatica, piles, hernia or slipped disc should be careful with this posture.

Benefits

• Loosening muscles and relaxing the spinal vertebrae.
• Twisting the lower back relieves tension in this area.
• Lowering the blood pressure.
• Perfect pose to practice at the end of the yoga session.

Lower Back Twist

Instructions

• Lie down on your back with your hands beside the hips, palms facing downwards.
• Inhale, raise the left leg up to 90 degrees; stretch both hands to the sides at shoulder level.
• Exhale, bring the left straight leg to the right side, touch the toes to the floor; keep the right leg straight.
• Twist the head and look to the left side at your palm.
• Hold the pose for 5 breaths.
• Inhale, straighten the head and raise the leg up to 90 degrees.
• Exhale, release the left leg straight on the floor.
• Repeat on the other side.

Precautions

People with serious back problems like sciatica, piles, hernia or slipped disc should be careful with this posture.

Benefits

• Loosening muscles and relaxing the spinal vertebrae.
• Twisting the lower back relieves tension in this area.
• Lowering the blood pressure.
• Perfect pose to practice at the end of the yoga session.