Things You'll Need:
- Yoga Mat or Thick Towel
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Step 1
Prepare to do Sirsana, or headstand. Begin in child's pose with your legs folded beneath you and arms outstretched when you intend to perform the headstand or Sirasana. Next, sit on your heels and place your elbows on the ground, preparing to bear your weight on your forearms. Straighten your knees, bearing your weight on your toes and forearms. Rock in and out of this position in a gentle and controlled manner to prepare for a full headstand. With your forearms on the ground, clasp your hands together to cradle the back of your head in your hands. Once again come up on your toes, and then bring your knees to your chest. When you are well balanced, straighten your legs. When you are ready to leave this asana, lower your knees slowly to your chest and return into child's pose.
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Step 2
Clear plenty of space around you in order to perform Sarvangasana, or shoulder stand. Lie on your back on a mat or towel and bring both legs up at a ninety degree angle. Tuck your hands under your hips and walk your spine gently upwards, supporting yourself with your hands. Hold for 30 seconds to three minutes depending upon your tolerance and strength. In order to come out of a shoulder stand, bring your knees down behind your head and gradually unroll your body down to the floor. Move into Halasana or plow pose. With your legs up and your hands supporting your spine, bring your toes down behind your head with straight legs. Straighten your arms and allow them to rest at your sides. Lift your legs back into shoulder stand and roll down to corpse pose, resting on your back when you have completed this asana.
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Step 3
Open up the respiratory system with Matsyasana, or fish pose. Begin this asana from corpse pose. Bring your feet together with your arms at your side, palms flat on the floor. Move your hands under your hips for support. Arch your spine and gradually move your head so that the crown of your head rests on the floor. Hold this position for 30 seconds. When you have completed this asana, first move your head, then gradually relax the spine to the ground. Sit up to prepare for Pachimotanasana, a forward bend. Sit with your legs extended straight in front of you. Reach for your feet and bend your upper body forward, keeping your spine long. Allow your body to relax into the stretch as opposed to forcing it. If you cannot reach your toes, you can reach for your ankles, shins or knees for this asana.
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Step 4
Prepare for Bhujangansana, or cobra pose by lying on your stomach. Place your hands palms down on the floor, directly below your shoulders and slowly lift your upper body. Elongate and stretch your spine. You should move slowly and carefully, and stop if you feel pain in your lower back. Proced to Shalabhasana, a backbend. Lie face down on your yoga mat. Extend your chin and bring your hands together, fisted, under your midsection. Lift and hold one leg, then the other. Eventually, you will be able to lift both legs while in the locust asana. Move into Dhanurasana, or bow pose. Bend your knees, bringing your feet toward your hips. Reach back and grab your ankles with your hands. Raise your head, neck and chest while extending your knees as much as you are able to stretch through your entire spine.
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Step 5
Proceed to Ardha Matsyendrasana, a seated twist. Sit with your legs bent to the left side. Cross your right foot over your left knee, with the foot sitting just to the outside of the left knee. Your right hand should be placed, palm down, behind your back. Raise your left arm, then lower it, grasping your right ankle. Hold to stretch the spine in a lateral direction. Repeat on the other side.
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Step 6
Move to Pada Hastasana, a standing forward bend. Stand with feet securely planted on the ground, hands loosely clasped. Keeping the spine elongated, bend forward at the waist, stretching your clasped hands toward the ground. Return to standing. Proceed to Trikonasana, or triangle pose by placing your feet shoulders-width distance apart. Stretch your right arm up, then bend to your left, gradually sliding your left hand from thigh to ankle. Repeat for your right side.
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Step 7
Rest now in Savasana, or corpse pose. Lie on your back, arms and legs extended fully straight. Rest in this position, still and quiet, for at least 10 minutes.
