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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
The hips stay directly over the knees while the chest and arms descend toward the floor, creating thoracic extension rather than the spinal flexion of
This kneeling deep backbend activates the spinal column from base to crown, the ‘little’ distinguishing it from the more intense full Vajrasana family. See
This mimics the natural stretch a cat makes upon waking, an arched, rounded spine that pairs with Cow Pose to form one of yoga’s most foundational warm-up sequences. See the steps, benefits, and precautions.
The body holds a straight line from crown to heels, supported by the hands and toes — usually part of the sun salutation flow or held as a stand-alone exercise. See the steps, benefits, and precautions.
The body forms an upside-down V, similar to Downward Dog but with the forearms on the floor — a key preparatory pose for the full forearm balance. See the steps, benefits, and precautions.
Combining the deep hip opening of Lotus with an arm-threading action creates an embryonic folded position that massages the abdominal organs. See the steps, benefits, and precautions.
This foundational standing position, closely related to Mountain Pose, is where all standing sequences begin and return, activating the deep stabilisers before any other movement. See the steps, benefits, and precautions.
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