Yantra Yantra Should Be Frequently Energized With The

toward the shoulders, so
as to straighten your
torso. Keep your feet
relaxed.
Shoulderstand roll-out
To come down from the pose, lower your legs to an
angle of about 45 degrees over your head, place
your hand palms down behind you, then slowly roll
out of it, vertebra by vertebra. Breathe normally
until your whole spine is resting on the floor and
your legs are at right angles to it, then exhale as
you slowly lowe your legs, keeping the knees
straight.
SUN SALUTATION (SURYA NAMASKAR):
The Sun Salutation or Surya Namaskar limbers up the
whole body in preparation for the asanas. It is a
graceful sequence of twelve positions performed as
one continuous exercise. Each position counteracts the
one before, stretching the body in a different way and
alternately expanding and contracting the chest to
regulate the breathing. Practiced daily it will great
flexibility to your spine and joints and trims your waist.
One round of Sun Salutation consists of two
sequences, the first leading with the right foot in
positions 4 and 9 (as illustrated), the second leading
with the left. Keep your hands in one place from
positions 3 to 10 and try to coordinate your
movements with your breathing. Start by practicing
four rounds and gradually build up to twelve rounds.
LEG RAISES :
These simple exercises prepare the body for
asanas, strengthening in particular the
abdominal and lower back muscles used to
come up into the Headstand and trimming
the waist and thighs. If your muscles are
weak, you may find yourself arching your
lower back or using your shoulders to help
lift your legs. To get the most benefit from
the exercises, make sure that the full length
of your back is resting on the floor and keep
shoulders and neck relaxed. All of these
exercises begin with legs together and palms
down by your sides.
Single Leg Raising
In this series, one leg is raised while the
other remains flat on the floor. At first you
can push down with you hands to help lift
your leg. Once your muscles are stronger,
leave your hands palms up your sides. Keep
both nees straight and press your lower back
down to the floor to straighten the spine.