Sit comfortably so that your spine is raised along with the chest, floating ribs and navel. Keeping the spine erect, lower the head to the trunk. Rest the chin in the notch between the collarbones just above the breastbone. Stretch the arms out straight and rest the back of the wrists on the knees. Join the tips of the index fingers to the tips of the thumbs, keeping the other fingers extended.
Take a slow, deep steady breath through both the nostrils. Fill the lungs up to the brim. Care must be taken to see that the abdomen does not bloat in the process of inhalation. Hold the breath for a second or two. Exhale slowly until the lungs are completely empty. As you begin to exhale, keep a grip on the abdomen. After two or three seconds of exhalation, relax the diaphragm gradually and slowly. Wait for a second before drawing a fresh breath. The process described above completes one cycle of Pranayama. Repeat the cycles for five to 10 minutes keeping the eyes closed.
Stand upright. Separate your legs to a distance of 30cm (1ft). Keep your feet parallel to each other, with the toes pointing forward. Inhale and raise your arms toward the ceiling, your palms facing forward. Bend from the waist toward the floor. To increase the stretch of your spine, press your heels down on the floor. Rest the crown of your head on the blocks in front of you, and place your palms on the ground beside your feet. Pull in your kneecaps. Extend your hamstrings and pull your inner legs upward. Feel one single stretch from the crown of your head to your heels. Hold the pose for 1 minute.
Lie down with your back on a Mat. Lift your hips off the floor and bring your legs up, over and beyond your head. At this point, lift your back and move your legs further beyond your head. Straighten your spine and keep your back straight. Move your hands toward your back. Place your arms against your upper back and try to place your hands as near as possible to the shoulder blades.
Adho Mukha Shvanasana
Stand in Tadasana facing a wall, about 1m (3.5 ft) away from it. Place 2 of the blocks on their broadsides, shoulder-width apart, against the wall. Place the third block on its long side, 45cm (18in) away from the wall. Separate your feet to a distance of 45cm(18in). Kneel, and place your palms on the two blocks against the wall. Press your palms down on the blocks and walk your feet back, until they are 1.2m (4ft) away from your hands. Make sure that your feet are in line with your hands and the same distance apart. Raise both heels, stretch your legs, then lower your heels to the floor. Stretch your arms fully.
Consciously stretch each leg from heel to buttock, and from the front of the ankle to the top of the thigh. Raise your buttocks, stretch your chest, and push your sternum toward your hands. Exhale, then rest your head on the third block. Press your hands down on the blocks, extending your arms fully. Stretch your spine and expand your chest. Keep your throat soft and elongated. Relax your eyes and keep your brain passive.
Kneel on the mat, keeping your knees together. Sit with your back upright. Keep your chest stretched out. Imagine you are squeezing your kidneys and drawing them into the body. Place your palms on your knees. Look straight ahead. Stay in the pose for 30 – 60 seconds.
Sit upright with your legs straight forward. Now place your elbows and forearms on the mat. Lower your back, vertebra by vertebra, until your head rests comfortably on the mat. Position your buttocks evenly on the centre of the mat. Spread out your arms to the sides, palms facing up, and rest them on the floor. Straighten your legs and stretch them evenly away from each other, without disturbing the extension of your waist. Exhale, focusing on your breathing, then lift and stretch your diaphragm, keeping it free of tension. Keep your arms at a comfortable distance from your body. Relax your facial muscles and your jaw. Keep your breathing smooth and free of tension, but do not breathe deeply. Stay in the pose for 5 – 10 minutes.