Leg Elevation

Instructions

• Sit side on to the wall, allowing the side of your buttocks to touch the wall
• Without moving away, bring your back down to the floor and at the same  time elevate your legs up against the wall
• To come out of the pose, bend your legs and roll onto your side

Cautions

• High/low blood pressure
• Ear/eye infections

Benefits

• Varicose veins
• Relieves tired legs
• Calms the mind and body

Head Stand

(Please note: practice under strict supervision if you have not done so before.)

Instructions

• Kneel on the floor, and hold onto your upper arms
• Without moving your elbows, move your forearms and interlace your hands around your head as your place your head on the floor
• Ensure that your body weight is supported by your upper arms and not by your neck and head.
• Slowly straighten your legs either one at a time, or at the same time
• Always practice near a wall, only moving away when you are confident that you will not fall over
• To come out of the position, release your legs  
• Rest in the Relaxed Pose, arms stretched out to the front

Cautions

• Neck injuries
• High/Low blood pressure
• Ear and eye problems
• Menstruation
• Back and shoulder injuries

Benefits:

• Improves concentration
• Improves function of internal organs
• Nourishes the skin on the face
• Calms the body and mind
• Relieves stress and tension
• Strengthens the shoulders and upper back muscles

Hand Stand

(Please note; practice under supervision if you have not done so before

Instructions

• Place your hands on the floor shoulder width apart near the wall
• Inhale, bring your body weight onto your hands, and when you feel comfortable rock your legs overhead either together or one at a time, keeping your body straight.
• To come out of the position, bring your feet down

Cautions

• High blood pressure/Low blood pressure
• Ear and eye infections
• Menstruation
• Shoulder problems
• Back problems
• Wrist injuries

Benefits

• Brings strength back to the shoulder and back muscles
• Lubricates the joints in the wrists
• Calms the body and mind
• Relieves stress and tension

Scorpion

(Please note: this pose is not for beginners, practice under strict supervision)

Instructions

• Kneel on the floor and hold onto your upper arms in order to measure the right length between the forearms

• Without moving your elbows, move your forearms and hands forward, keeping your face parallel to the floor
• Lift one leg at a time and as per the headstand, raise your legs over head
• Hold this forearm stand as you slowly begin to bend your legs while moving the chest and head forward
• Reduce impact on the lower back by balancing the body at the centre
• To come out of the position, gently relax the neck and lower the legs

Cautions

• Back injuries
• Shoulder and neck injuries
• High/low blood pressure
• Asthma

Benefits

• Strengthens the muscles of the arms, shoulders and back
• Improves balance and concentration
• Calms the mind and body
• Relieves stress and tension

Shoulder stand/half shoulder stand

Instructions

• Lie on your back
• Inhale, press your arms against the floor
• Draw your thighs towards your torso and curl your hips as you swing the lower part of your body as well as the torso
• Place the palms of your hands on your hips for support and bring your elbows inwards
• Straighten your legs
• Do not turn your head while holding the position
• Breathe softly and slowly with awareness
• Hold the position for 3-10 breaths
• To come out of the position, gently lower your back and buttocks on to the floor and rest your spine for few breaths

Please note: the half shoulder stand involves the same procedure, but with the hips lower to the ground, and the legs at an angle

Cautions

• Neck injuries
• High blood pressure
• Ear or eye infections
• Menstruation

• Headaches
• Heart problems

 Benefits

• Relieves tired legs, and improves the condition of varicose veins
• Increases blood supply to the heart, brain, face and neck
• Abdominal organs receive a powerful massage, therefore their function is more efficient
• Stretches the neck and shoulders
• Stimulates thyroid and prostate glands
• Relives stress and tension
• Calms the body and mind