Balasana - Childs pose: - Begin by sitting on the heels with the forehead resting on the ground, activating the 3^rd eye. Place the hands, palms upwards on either side of the feet. Allow your body to relax in this position.

 Benefits: - This is a great transitional pose from standing to seated postures. This is a nice way to integrate the energy brought into the body/mind from the standing asanas and give you time to reacquaint with the breath.

 

Chest Expansion: Stand with feet together, legs straight, knee caps lifted, spine straight and elongated, heart open and lifted, shoulders back and arms held out in front approximately 1 metre apart, holding a strap between them, pulled tight. Slowly raise your arms over and behind your head, taking the arms as far behind your back as is comfortable, hold the position breathing comfortably. Slowly beings the arms back to the forward position. On the 2^nd repetition, bring the arms up and over the head and when you feel the position behind your head that has the most resistance, hold in this position for a few breaths, then slowly bring back to centre. Repeat 3 times.

Benefits: brings length through the spine, heats an energizes the body, exercises the heart and cardiovascular system.

Gomukhasana – cow head pose: - Bend the left leg and place it over the right thigh so that the left heel touches the outer side of the right buttock. Bend the right leg and place the right heel beside the left buttock. Both buttocks remain on the floor (you may need to place a folded blanket under one side of your buttock if it is raised off the floor). Raise the right arm and bend it behind the head so the elbow points up. Bring the left arm behind the back from below and clasp the fingers of both hands together (use a strap if required). The head remains upright and straight and rests on the right forearm. Look up. Breathing normally hold the position. Return to starting position and practice on the other side.

Benefits:- strengthens the finger joints and wrists, promotes mobility of the shoulders and hips, while strengthening muscles of the chest and back. Improves a rounded back and sideways curvature of the spine. Facilitates deeper breathing. Stimulates kidney function, activates the bladder and digestive systems and also counters diabetes.

Marjariasana & Simhasana – Cat Pose & Lion Pose: - Sit in Vajrasana, hands rest on the thighs. The back is straight and relaxed, inhaling raise the arms straight to shoulder height with the palms facing down, keeping the back straight come up to the knees.  Exhaling bend forward and place the hands on the floor so that the arms and legs are at right angles to the floor.  Arch the back upward like a cat, at the same time, bow the head down and look towards the navel, the whole spine is arched.  Inhaling move the back in the opposite direction and raise the head.  The whole spine is extended and the abdominal muscles are relaxed.  Look up as far as possible, so the front of the chest is expanded, opening the heart chakra, repeat this movement of the back a further 3 times in rhythm with the breath.  Inhaling come up onto the knees again with the arms outstretched forward, exhaling return to the starting position. Repeat x another 2

Benefits: Relaxes the muscles along the spine making it supple and flexible. Strengthens digestion, relieves menstrual problems and encourages deep breathing into the abdomen and ba

Rotating hands – arm and hand exercises: - Sitting with legs straight. The back is straight but relaxed and hands rest on the thighs. Raise the arms forward to shoulder height with palms facing down. During the entire exercise the arms remain stretched forward.

 a.      Fist circling – close the fingers into fists with the thumbs inside. Breathing normally perform circling movements with the fists – 5 in each direction.

b.      Flexing and extending the wrists – breathing normally alternately bend the hands up and down from the wrists, keeping the fingers straight – repeat 5-10 times.

c.      Rotation of arms – the fingers are together, the palms face forwards and the fingertips point upwards. Breathing normally rotate the hands 5-10 times so that the fingertips alternately point inwards and outward. Return to starting position when completed

Benefits: encourages flexibility and circulation to the fingers, hands and arms. Strengthens the muscles of the wrists, arms, shoulders and back.

Savasana/Anandasana – corpse/relaxation pose: - Lie comfortably on the back, the feet fall loosely away from each other, the arms are relaxed beside the body and the palms are face up. Close the eyes and relax the eyelids, feel the whole body from the toes to the head. Guide the attention to each part of the body starting from the toes, ankles, calves, thighs & hamstrings, hips, buttocks, abdomen, chest, the entire length of the spine, shoulders, arms and fingers, through the back of the neck, top of the head and the face muscles, bringing your awareness to the eyebrow centre…gradually and consciously relax the whole body, feel a sense of inner quiet and peace.

 Benefits: Leads to physical and mental relaxation. Relaxation is an important prerequisite for the optimal performance and effectiveness of the exercises; therefor it can be practiced at the beginning and end of each session as well as between exercises.

Viparita karani – half shoulder stand: - Lie on your back. The arms are straight beside the body. Inhaling bend the knees and raise the legs and buttocks. Bring the hands under the hips to support the buttocks. Elbows remain on the floor. Straighten the legs vertically upwards. Relax the muscles of the feet, legs and hips. Breathing normally, remain in this position as long as comfortable. Exhale, bend the knees towards the forehead, slowly lower the buttocks and legs and return to the starting position

Benefits: invigorates the whole body and regulates glandular activity, thereby reducing states of stress and depression. Lymphatic and venous return is increased which is beneficial for swollen legs and diseases of the veins. Relaxes the abdominal and pelvic organs and improves blood supply to these areas. Beneficial for low blood pressure.

Virabhadrasana II –Warrior: - with feet placed wide apart, left toes pointing outwards, heel aligned with the arch of the right foot, adjusting the hips to the front, breathe in and raise arms outstretched to shoulder height, pulling back and relaxing the shoulders, look out over the right hand and on the exhale sink down towards the floor through the front knee, aim the front knee for the little toe (opening the liver meridian).  Keep an awareness on the back hand, pulling back to keep from lunging forwards, feel the strength and stillness in the pose.  Inhaling stand upright and rotate the feet so that the right toes are pointing outwards, heel aligned to arch of the left foot and continue

Benefits: strengthens upper back & shoulders, knees and upper legs. Increases flexibility through hips and groin.