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One leg in half-lotus, the other knee bent toward the chest, combines with a bound forward fold and seated bind — one of four progressively complex
Standing on one leg, the other leg lifts forward as both hands grasp the foot, folding the upper body toward the lifted knee. See the steps, benefits, and
Lying face-down with legs extended and hands clasped behind the head, elbows resting on the floor, the chin gently lifts in this deceptively simple pose.
Entering from Wheel Pose, the body transitions to support on the forearms with the head touching the floor, creating a deep backbend. See the steps,
The body forms a straight plank line supported on the forearms rather than the hands, elbows directly under the shoulders. See the steps, benefits, and
Sitting with legs spread wide and arms extended at shoulder height, the upper body dynamically twists side to side, alternately reaching toward each foot.
Roughly 30 simple seated and supine exercises systematically rotate, flex, and mobilise every major joint from the toes upward. See the steps, benefits,
Combining the lotus leg position with an arm balance, this pose typically enters from a headstand before lifting the lotus legs high above the arms. See
Roughly 8-10 dynamic flowing exercises performed seated or supine build energy and activate the abdominal region, developed by Swami Satyananda Saraswati.
One heel presses firmly into the perineum while the other rests above near the pubic bone, both knees grounded — a classical seat for meditation and
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