PLEASE NOTE THIS SECTION IS CURRENTLY REVIEWED BY SMT. GEETHA SHIVAGIRI.

Padma asana

Sit on the floor with the legs stretched out straight in front.
Bend the right knee and grasp the right foot with both hands and place it on top of the left thigh bringing the heel as close to the navel as possible.
Bend the left knee and grasp the left foot with both hands and place it on top of the right thigh bringing the heel as close to the navel as possible.
Both knees should be on the ground and the soles of the feet are pointed upward. The spine is held straight but not rigid.
The position of the legs may be switched after a period of time if the posture becomes uncomfortable.

Vajra asana

The vajra-asana is a seated posture. Begin by sitting back on your heels and placing your knees, legs and feet together.
Keeping the back straight place the palms of your hands down on top of your thights.
Breath gently thorugh your nostrils and sit in this position for at least three minutes.

Bala asana

Sit on your knees with your feet together and buttocks resting on your heels. Separate your knees about the width of your hips. Place your hands on your thighs, palms down. (This is the vajra-asana or Thunderbolt Pose).
Inhale deeply, then exhale as you bring your chest between your knees while swinging your arms forward.
Rest your forehead on the floor, if possible, and then bring your arms around to your sides until the hands on resting on either side of your feet, palms up.
Breath gently through your nostrils as you hold the posture. Hold for about one to two minutes. Then return to asn upright kneeling position with your back straight and your hands on your thighs.
Repeat the posture at least one more time.

Garuda asana

Stand with the feet together and the arms by your sides (see the tad-asana or mountain pose).
Draw the left foot upward bending the knee and wrap the left foot around your right leg as you rest the back of your left thigh on the right thigh.
Cross your arms at the elbows, left over right.
Join the palms of your hands together keeping the fingers pointed upward.
Inhale and hold the posture for the duration of the inhaled breath.
Exhale and return to the tada-asana. Repeat the posture on the opposite side, wrapping the right leg over the left and the right arm over left.

Naga asana

Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.
Turn the head and place the chin on the floor. Inhale then exhale slowly through the nostrils and swing the arms around until the hands are placed just below the chin with the palms down and the finger tips of each hand almost touching and the elbows on the floor.
Inhale slowly through the nostrils, press down on the hands and lift the torso from the waist up off the floor, arching the spine backwards and straightening the arms. Keep the hips on the floor.
Tilt the head as far back as possible and hold the posture for the duration of the inhaled breath.
Exhale and reverse the process to return to position #1.

Sarvanga asana

Lie flat on the back in the shava-asana.
Inhale through the nostrils. Place the palms face-down on the floor. Keeping the hips on the floor, bend the knees and bring them up toward the stomach while exhaling.
Inhale slowly through the nostrils, press down on the hands and lift the torso from the waist up off the floor, arching the spine backwards and straightening the arms. Keep the hips on the floor.
Inhale, then while exhaling, raise the legs straight up perpendicular to the floor. You may support your hips with your hands or leave the arms flat on the floor, whichever is most comfortable.
The legs should be together with the knees straight and toes pointed straight up. Keep the head straight without turning it to either side. The chin should be pressed against the chest.
Breath gently through the nostrils while the posture is held.
Reverse the steps to return to the shava-asana.

Vrukshasana

Stand in tadasana.
Take right leg up & place foot on left thigh as high as possible, toes pointing downwards.
Keep the left leg straight & do not bend the knee.
Inhale & raise both hands up straight over the head , make a namaskar pose with the hands.
Maintain the pose & breathe normally
Exhale & return to original pose.
Repeat the pose to other side too.

Shava asana

Lie flat on your back with your legs together but not touching, and your arms close to the body with the palms facing up.
Keep your eyes gently closed with the facial muscles relaxed and breath deeply and slowly through the nostrils.
Starting at the top of the head and working your way down to the feet, bring your attention to each part of your body, consciously relaxing it before proceeding on to the next.
Remain in the shava-asana for between 3 and 5 minutes or longer. If you become sleepy while in the shava-asana begin to breath a bit faster and deeper.