ALTERNATE BREATHING TECHNIQUE
1. Sit in an erect posture and close the eyelids. Put your concentration on the point between the eyebrows.
2. Exhale, then close the right nostril with the right thumb and inhale slowly and smoothly through the left nostril. Hold, then release the right nostril and place the ring and little finger of the the same hand on the left nostril and exhale through the right nostril.
3. Hold the breath out a moment.
4. Keeping the right hand in place, inhale through the right nostril, then close the right nostril with the thumb and lift the two little fingers and exhale through the left nostril through the left nostril.
5. Repeat the whole exercise three times.
Comments: The spine should be held straight and the body relaxed throughout the whole breathing exercise. Inhalation and exhalation should be executed in a slow, controlled manner without any strain. As one inhales and exhales it will be more effective if the throat muscles are very slightly constricted and the breathing concentrated in this area. Remember that the finger positions are changed after the air has been inhaled.
VARIATIONS: The length of the inhalation, hold, and exhalation may be varied, but stick to one pattern throughout one complete practice session. 8-8-8 2-8-4 4-16-8
Inhale Hold Exhale Inhale Hold Exhale Inhale Hold Exhale
BENEFITS: Positive and negative currents of energy in the spine are brought into a powerful equilibrium. Increases mental functioning and contributes to alertness as the inflowing breath cools and refreshes the brain area. Cleanses and strengthens tissues in the nostrils, air passages and lungs. This breathing technique has a great calming effect on the nervous system and one's whole being.

ARCH POSE
1. Lie on the back, legs and feet together, arms by the sides, palms down.
2.Walk the feet as close to the buttocks as possible. The feet and legs are together, feet flat on the floor.
3. Inhaling, lift the hips as high as possible, arching the small of the back.
4. Hold for a few seconds with the breath out. Make sure the legs stay together and the feet remain flat on the floor.
5. Exhaling, slowly lower the hips to the floor.
6. Extend the legs and relax deeply.
VARIATION 1: Repeat the posture two or three times without breaking the breathing pattern before straightening the legs to relax.
VARIATION 2: Do Variation 1 using a squared breath: Inhalation, hold, exhalation, hold; each part timed to the same count.
BENEFITS: The legs, feet and arches are strengthened. The back is gently flexed, preparing it for more intense flexing. The reproductive and abdominal organs are strengthened and toned. This pose helps to prevent or correct prolapses of these organs.

CAT
1. Kneel on the hands and knees, keep the back parallel to the floor and the arms and legs perpendicular to the floor. The fingers are pointing inward, the tips barely touching. This is called the table position.
2. Inhale and lower the chest by bending the elbows, the chest comes close to or touches the floor. Rest the neck on the fingers the chin extended forward. Hold.
3. Return to the table position.
4. Inhale and raise the head as high as possible and extend the right leg behind the body, keeping the knee straight. Stretch the leg back and up so that the pull is felt all along the spine.
5. Return to the table position.
6. Raise the right knee under the body toward the chest, press the chin to the chest and touch the knee to the forehead if possible.
7. Return to the table position. and repeat the posture from the beginning, using the other leg in the leg positions.
COMMENTS: Perform with an awareness of the rhythm and continuity of the posture. If there is difficulty lowering the chest to the floor it is usually a sign that the posture needs improvement. People with round or hunched shoulders will feel a strong backward pull in the shoulder area as the chest lowers.
BENEFITS: The Cat Pose is recommended to women after childbirth. It relieves pressure on the internal organs and returns the uterus to its normal position. The cat-like stretches tone up the entire body.

CHAIR POSE
1. Stand erect with the feet slightly apart, arms relaxed at the sides.
2. With the eyes open, concentrate on a point in the room with the gaze fixed to aid balance.
3. Inhaling, raise the arms to shoulder height and rise up onto the toes at the same time.
4. While exhaling, squat down until the buttocks rest on the heels, keeping the back as straight as possible.
5. Hold for a few seconds with the breath out.
6. Inhaling, straighten back up to the upright position, remaining on the toes. You may bend the trunk slightly forward if necessary for balance.
7. Exhaling, lower the arms back down to the sides and lower the heels to the floor at the same time.
VARIATION 1: Once in the squatting position, the hands may be placed palms down on the knees and held there while breathing naturally. In addition, the eyes may be closed. To come out, open the eyes and extend the arms forward before straightening up.
VARIATION 2: The entire posture may be done with the eyes closed. Disregard the breathing pattern.
VARIATION 3: Keep the feet flat on the floor and squat down until the thighs are parallel to them, keeping the back as straight as possible. The arms and breathing are as before.
BENEFITS: The leg and back muscles, the knee, ankle, and hip joints, and the arches are strengthened and limbered. The Chair Pose improves coordination, develops concentration and poise, and strengthens the will. The skier and other sports enthusiasts will find this posture especially beneficial and should raise up on the toes as high as possible to obtain fuller results.

DEEP BREATHING
1. Assume any seated posture, shoulders back, head erect, and chin level with the floor.
2. In order to feel the breathing process, place the hands against the abdomen and lower ribs, to each side of the body, fingers spread apart.
3. Expel the breath with a double exhalation to the sound of HUH, HUH.
4. Inhale slowly through the nose, drawing the air deep into the lungs, as the abdomen balloons outward.
5. Continue inhaling, expanding the lower ribs and filling the middle part of the lungs.
6. Continue inhaling, expanding the upper chest and lifting the shoulders slightly, filling the upper part of the lungs.
7. Hold for a few seconds.
8. Exhaling, draw in the abdomen, pushing the air out of the bottom of the lungs.
9. Continue exhaling, contracting the lower ribs, emptying the middle lungs.
10. Continue exhaling, easing down the shoulders and upper chest, expelling the air from the upper lungs.
11. Hold the breath out a few seconds. Repeat.
BENEFITS: This breathing technique increases the air intake four to ten times over the amount normally inhaled. This strengthens and cleanses the lungs, helping to overcome any negative respiratory condition. The increased supply of oxygen purifies the blood, helping to cleanse the entire system.
Increased oxygen supply to the brain increases mental alertness and awareness. Proper diaphragmatic movement massages the abdominal cavity with each breath, benefiting all the organs in this region. Deep breathing strengthens the rib cage and tones the entire nervous system, helping to recharge the body. Practiced with deep concentration before meditation, it slows down the thought process and heartbeat, thus calming the body.

TAILOR POSE
1. Sit on the floor with both legs stretched out in front of the body.
2. Bend the right leg and place the sole of the foot beside the left thigh, near the knee.
3. Bend the left leg and place the foot under the right calf so that it will serve as a support for the calf.
4.Keep the back straight and the head erect, but be relaxed. Rest the hands on the knees, palms up.
COMMENTS: Each foot should support the opposite calf. If the pose becomes uncomfortable after a while, interchange the position of the legs. A thin cushion wedged under the buttocks will help ease any strain in the lower back, if the posture is to be held for an extended period.

KNEELING POSE
1. Kneel in an upright position, shoulders back, arms loose at the sides.
2. Keeping the feet together, slowly sit down on the heels.
3.Place the hands on top of the thighs, palms up.
4.Keep the back straight and head erect, but be relaxed.
BENEFITS: Both positions limber the legs for these and other yoga postures, and improve the natural curvature of the spine. The natural position of the erect spine allows a steady flow of nerve current or energy through the body. The kneeling and tailor poses are excellent positions for prayer and meditation. In addition, the kneeling posture decreases the circulation from the waist down, and increases the circulation in the abdominal area, thereby aiding digestion, absorption and elimination.

NECK EXERCISES
Sit in tailor fashion or in any comfortable seated posture. Before each exercise make sure the back is straight, shoulder blades back, and the chin level. Each exercise may be repeated three times, if desired. Do these exercises slowly and gently. The movement is in the neck and head with the least possible movement in the shoulders.
1.Drop the head gently forward, lowering the chin to the chest. Hold for a few seconds. Lift the head up and arch it straight back as far as possible. Repeat twice, then return to upright position.
2.Slowly turn the head to the right, as far as possible, a if to look over the shoulder. Hold. Slowly turn the head around to the left side as far as possible. Hold. Repeat twice, then return to center position.
3. Keeping the face forward, bend the head to the right as far as possible, as if to lay it on the shoulder. Hold. Repeat to the left side. Repeat both sides twice, then return to the upright position.
4. Jut the chin forward (push out the jaw) as far as possible. Hold. Pull the chin back against the chest, as if to make a double chin. Repeat twice, then return to center position.
5.Head Rotation: Relax the neck and shoulders, then drop the chin to the chest. Forming the widest circle possible, slowly rotate the head to the right over the shoulder, around the back, down over the left shoulder, and back to the middle of the chest. Repeat three times in one direction and then reverse and rotate three times in the opposite direction.
BENEFITS: These exercises relax the neck and ease tension throughout the shoulders and back. By relaxing and toning the cervical (neck) nerves, they benefit the eyes, ears, respiration, and circulation to the brain. They limber the neck for more strenuous postures such as the Fish, Plough, Cobra, Reverse, and Shoulderstand. The thyroid and pituitary glands are strengthened and normalized.

PARTIAL SUN
1. Stand erect with the feet a short distance apart, arms relaxed at the sides.
2. Inhaling, slowly raise the straightened arms forward, up, and over the head. Arch back as far as possible while holding the breath.
3. Straighten up and while exhaling, slowly bend forward at the hips, keeping the legs straight (knees locked).
4. Hold for a few seconds with the breath out. Hanging loosely, let the weight of the body pull you down. Do not bounce up and down while bent over.
5. Inhaling, slowly straighten up to the standing position, letting the arms come back to the sides.
VARIATION: Instead of letting the body hang limp, place the hands behind the ankles or calves and gently pull the head forward as close to the knees as possible. The full position of this asana is assumed by placing the palms flat on the floor to either side of the feet and touching the forehead to the knees.
BENEFITS: The Partial Sun Pose limbers the spine and greatly relieves tension. It benefits circulation to the chest, neck, and head, improving the functions in these areas. It stretches the solar plexus. This is a good general body pose, since the spine is flexed both ways and most of the muscles come into play at one time or another during this posture.

FULL SUN
1. Stand erect, legs together. Bring the palms of the hands together in front of you at the center of the chest in the attitude of worship.
2. Inhale and raise the arms high above the head, and palms facing the sun. Feel that the arms are like antennae, drawing energy from the sun into the body. Bend back slowly, arching the spine.
3. Exhale and bend forward at the waist, keeping the knees straight touch the hands to the floor at the outside edge of the feet. The head should be touching the knees.
4. Inhale, and stretch the right leg back while bending the left leg until the chest rests on the left knee. Keep the hands and left foot firmly on the floor as you arch the back and head, as if drawing energy up the spine to the brain.
5. Hold the breath and extend the left leg along side the other leg, keep both feet together and the arms straight. The body is a straight line resting on the toes and on the outstretched hands.
6. Exhale and lower the body to the floor, so that the two feet, two knees, two hands, chest, and forehead touch the floor. Eight portions of the body touch the floor, this position is called the eight curved prostration. The abdominal region is raised and if possible the nose is also kept off the floor, the forehead only touches.
7. Inhale and come up into the Cobra Pose, but bending back as far as possible without keeping the navel on the floor as it is in the Cobra Pose.
8. Exhale and lift the hips. The legs are straight and the soles of the feet, heels, and palms of the hands are pressed flat on the floor. The body forms an inverted V.
9. Inhale and bring the right foot forward along the level of the hands, the left foot and knee are touching the floor behind the body. Arch the head and back backward.
10. Exhale and bring the left leg forward, and the feet together between the hands, assume the third position, the head to the knees.
11. Inhale bring the trunk up, the hands high above the head, again bend backwards.
12. Exhale and lower the hands into the palms together position in an attitude of worship. Then lower the hands to the sides.
COMMENTS: There are 12 spinal positions, each stretching various ligaments and giving different movements to the vertebral column. The spine is bent forward and backward alternately with deep breathing. Whenever the body is bent forward, the contraction of the abdomen and diaphragm throws out the breath. When the body bends backward, the chest expands and deep breathing occurs automatically.
BENEFITS: Flexibility increases and breathing is deepened. Mildly exercises the arms and legs, thus increasing the circulation. The slow, graceful movements and the rhythm of the posture help s to develop a sense of coordination and grace.

HALF MOON POSE
1. Stand with the feet a short distance apart, arms relaxed at the sides.
2. Inhaling, slowly raise the arms straight out to the sides, then up and over the head.
3. Lock the thumbs together, stretching gently, keeping the arms straight and the head facing forward. The arms should be next to the ears.
4. Exhaling, bend the body sideways to the right. Keep the head facing forward. Hold for a few seconds with the breath out.
5. Inhaling, straighten to the center position. Hold for a few seconds. Try to be aware of the upward movement of energy in the body.
6. Exhaling, bend to the left. Hold.
7. Inhale back to the center position.
8. Exhaling slowly lower the arms back down to the sides, keeping the fingers
extended. Observe the feeling of energy within and around the arms, fingers and sides of the body.
9. Relax deeply, perceiving the deep feeling of peace and renewed energy within the body.
BENEFITS: The Half Moon Pose gives an unusual sideward stretch to the spine and surrounding muscles, thus improving the spinal circulation and toning the nerves of the liver, stomach, pancreas, spleen, adrenals, and kidneys. These organs are also squeezed and then flushed with a new blood supply, refreshing and cleansing them. In addition, the posture stretches the muscles of the rib cage, giving more depth and flexibility to the chest, and benefiting the lungs and other organs of this region. The waistline and underarms are slimmed and strengthened by firming the muscles in these areas.

KNEE-CHEST POSE
1. Lie on the back, legs and feet together, palms down by the sides.
2. Inhaling, slowly raise the right leg, keeping the knee locked, until the toe points to the ceiling. The left leg should be flat on the floor with the knee straight.
3. Bend the right knee towards the body.
4. Clasp the hands around the bent leg and pull it firmly against the chest while holding the breath.
5. Release the leg and straighten it upwards, pointing the toes toward the ceiling.
6. Exhaling, slowly lower the leg to the floor.
7. Repeat with the left leg.
8. Repeat lifting both legs together. When using both legs, inhale before raising them.
VARIATION 1: The heel instead of the toe may be pushed toward the ceiling.
VARIATION 2: Bend the head forward, touching the forehead to the knee(s) when pulling the leg(s) against the chest.
BENEFITS: This exercise is ideal for those suffering from excessive gas in the stomach and intestines. It also relieves hemorrhoids, menstrual troubles, and bladder conditions; increases circulation to the legs; helps overcome lower back problems; loosens the legs; and aids childbirth by increasing the pelvic capacity. The knee-chest pose also helps to firm and reduce the abdomen.

PELVIC POSE
1. Kneel in an upright position, shoulder blades back, arms loose at the sides. The legs, feet, and heels are together.
2. Inhale holding this position.
3. Exhaling, slowly sit back onto the heels, keeping the back as straight as possible.
4. Hold for a few seconds with the breath out.
5. Inhaling, come back to the upright position, keeping the back as straight as possible.
6. Exhaling, slowly sit down, but with the heels spread apart, forming a cradle.
7. Hold for a few seconds with the breath out.
8. Inhaling, come back to the upright position.
9. Exhaling, slowly sit on the floor, spreading the feet and the heels apart.
10. Hold for a few minutes, if comfortable.
11. Do not raise back up from the pelvic position, simply slip the legs and feet out to the side.
BENEFITS: The Pelvic Pose limbers the knees and ankles, strengthens the thigh muscles, helps prevent fat deposits around the hips, aids digestion by increasing blood and energy circulation to the abdominal area. It increases circulation to the trunk while in the pose, and to the legs afterwards. This is a pose that may be assumed immediately after a meal.

HALF LOTUS
1. Sit on the floor with both legs stretched out in front of the body.
2. Bend the left leg, grasping the left foot and sliding it against the right thigh.
3. Bend the right leg and place the right foot on top of the left thigh.
4. Rest the backs of the hands on top of the knees, or at the juncture of the thigh and the abdomen.
5. Keep the head and the trunk erect.
6. A thin cushion may be placed under the buttocks if one wishes to remain in this posture for an extended time.
BENEFITS: The Half Lotus Pose limbers the legs and ankles, improves the posture, and calms the mind. It is an excellent position for practicing breathing exercises or for meditating. The metabolic process reduces to a minimum when the body is kept in a seated position without movement for long periods. Seated poses free the mind from all physiological disturbances caused by activities of the body.

LEG LIMBERING EXERCISES
1. Sit on the floor with both legs stretched out in front of the body.
2. Place one foot against the opposite thigh and gently press down with the hands against the knee that is bent. Bounce the knee gently up and down.
3. Reverse the legs, and bounce the other knee gently up and down.
4. Practice the above with the foot on top of the thigh instead of against it.
5. Sitting on the floor with the legs stretched out in front, bend one leg and grasp the foot of that leg with both hands.
6. Turn the sole upward, and bring the foot toward the trunk of the body. Place the top of the foot with the sole upturned on top of the thigh, and gently press the knee toward the floor.
7. Grasp the foot with both hands. Maintaining the twist in the ankle, extend the leg up and forward stretching the arms and the leg. Leaning forward, lower the leg to the floor and bring the forehead as close to the leg as possible.
8. The foot may be "rowed" towards and away from the trunk of the body several times in one smooth continuous motion.
9. Reverse, and practice with the other leg.
BENEFITS: The muscles and ligaments of the legs are stretched. The legs become more limber, and circulation in the legs is improved. Leg bouncing and rowing will make the legs sufficiently flexible for the student to sit in the Half Lotus and eventually in the Lotus Pose. Frequent practice of any of the seated poses will also develop this flexibility.

STRETCH POSE
1. Lie on the back, legs and feet together, arms by the sides, palms down.
2. Inhaling, raise the arms up and over the head, locking the thumbs together.
3. Hold for a few seconds while gently stretching.
4. Exhaling, roll the body forward. Keep the knees flat on the floor and come as far forward as possible without straining.
5. Take hold of either the calves, the ankles, or the feet, depending on how far forward you bend.
6. Hold for a few seconds with the breath out. Concentrate on the point between the eyebrows, and observe the feeling of energy in the spine and surrounding he forehead.
7. Inhaling, lower the trunk of the body back down to the floor, leaving the arms on the floor at the sides. Exhale and relax deeply.
BENEFITS: The entire length of the spinal cord is stretched, stimulating the flow of life force and relaxing general bodily tensions. This pose tones the muscles and nerves of the legs and renews the blood supply to the abdominal and pelvic area, cleansing and refreshing the organs in this region. The lumbar region and the nerve plexus located there are greatly benefited by this posture. As a result, all of the abdominal organs are benefited and their function improved, aiding digestion, absorption and elimination. The Stretch Pose stimulates the solar plexus. It fosters the idea of freedom, removes feelings of being limited. In addition, this posture stretches the tendons behind the knees, thus limbering this area for the practice of other postures such as the seated poses.

EYE EXERCISES
1. Sit upright in any of the seated poses, facing forward. Inhale, and while exhaling slowly roll the eyes as far to the right as they will go. Inhaling, roll the eyes slowly all the way to the left. Repeat three times, breathing slowly. Exhaling, return the eyes to the center position.
2. Exhaling, slowly roll the eyes downward as far as possible without straining. Inhaling, slowly roll the eyes upward as far as possible. Repeat three times, breathing slowly. Then exhaling, return the eyes to the center position.
3. Inhaling, slowly roll eyes to the upper right corner, and exhaling, to the lower left corner. Repeat three times slowly. Inhaling, return eyes to the center position. Repeat, moving from the upper left corner to the lower right corner, then back to center.
4. Hold the forefinger in front of, and as close to the eyes as it will go without blurring the vision. Look at the tip of the finger then at a point in the distance. Alternate the gaze several times.
5. Exhaling, look downward. While inhaling, slowly roll the eyes to the left and upward, then while exhaling, to the right and downward. Rotate the eyes slowly three times in as large a circle as possible. Then pause, and slowly roll the eyes in the opposite direction three times.
6. Sit in squatting position, feet flat on the floor, knees bent, and backs of arms resting on the knees. Rub the palms briskly together until warm. Cup the palm of the right hand over the right eye and the palm of the left hand over the left eye so that the palms form a hollow shelter for the eyes. The hands should be to each side of the nose, and the fingers of the left hand should cover fingers of the right hand. With eyes open, look into the blackness under each palm. Breathing normally, feel the healing warmth penetrate the eyes.
BENEFITS: These exercises relax the eyes. If practiced over a period of time, they often improve vision. Rest the eyes after each exercise.

PARTIAL COBRA
1. Kneel in an upright position, arms relaxed at the sides, palms facing in.
2. Place the right foot flat on the floor, well forward, keeping the leg at a right angle to the floor.
3. Make sure that the left leg and foot are extended straight back and not to one side.
4. Inhaling, hold this position and concentrate your gaze on a point in the room, keeping the face and attention forward.
5. Exhaling, sway the body forward as far as possible. All bending should be in the legs, not with the trunk, and the heel should remain flat on the floor.
6. Hold for a few seconds with the breath out. Observe the feeling of energy in the spine.
7. Inhaling, slowly raise the straightened arms forward, up, and over the head. Arch back as far as possible while holding the breath.
8. Exhale, lowering the arms, and return to the initial position.
9. Reverse the position of the legs and repeat.
BENEFITS: This posture develops balance and poise. It firms the buttocks and helps prevent fat deposits around the hips. The Partial Cobra also tones the legs and chest, limbers the lower back, strengthens and tones the frontal thigh muscles, and flushes the adrenal glands and kidneys.

PARTIAL FISH
1. Lie on the back, legs and feet together, arms at the sides.
2. Place the upturned hands against the thighs, just below the buttocks.
3. Pressing on the elbows, lift the chest off the floor, bending the back and lowering the top of the head to the floor.
4. Once in this position, slowly ease the tension out of the legs and the arms. (This will shift more of the weight of the body onto the head, increasing the effect of the posture.)
5. Breathe slowly and deeply while holding the posture.
6. To come out, press on the elbows and lift the head slightly off the floor before straightening the neck and lowering the back to the floor.
7. Relax deeply.
BENEFITS: The Partial Fish Pose strengthens the lungs and improves breathing. It removes stiffness from the neck, shoulders, and back, and tones the thyroid and parathyroid glands. It is very helpful to those who work in a cramped position all day, or who are suffering from sore throats or colds. This pose balances neck muscles stretched by inverted poses, and helps clear congestion from the chest.

COBRA
1. Lie face down, legs and feet together, toes pointing back.
2. Rest on the forehead, placing the hands, palms down, under the shoulders, fingers pointing forward.
3. The elbows should point up and be held close to the body.
4. Inhaling, hold this position.
5. Exhaling, arch only the head backward as far as possible.
6. Inhaling, slowly roll (arch) back the spine as far as possible. The thighs remain on the floor and the heels together. Try to keep the hips as close to the floor as possible. Use the arms to support the body, rather than to lift it. The elbows should remain slightly bent while holding the posture so that the lower back is brought more fully into play.
7. Hold for a few seconds with the breath in, or hold for a longer period while breathing normally. Relax the legs while in the posture.
8. Exhaling, slowly unroll the spine, trying to feel each vertebra one by one. Keep the head arched back until the spine is completely unrolled. The concentration should be in the spine.
9. Lower the head back down to the floor.
10. Roll onto the back to relax.
BENEFITS: The Cobra Pose benefits the entire body, especially the nervous system, since every vertebra is flexed by this posture. It strengthens the back muscles and throat area, stimulates the thyroid and other glands, and flexing the rib cage, it strengthens the lungs and organs of the chest. The kidneys and adrenal glands are first squeezed and then flushed with a rich supply of blood, refreshing and cleansing them. The intra-abdominal pressure and toning of nerves in the lower back benefit the functioning of all the abdominal organs. This pose develops self-confidence and a positive outlook.

MOUNTIAN POSE
1. Sit in any seated pose (preferably the half lotus or lotus).
2. Place the arms out to the sides with the finger tips touching the floor.
3. Inhaling, raise the arms over the head, locking the thumbs or clasping the hands together. The head should be held erect, facing forward at all times.
4. Holding the breath, reach as high as possible with the hands. Keep the arms by the ears when reaching. Keep the eyes focused at the point between the eyebrows and concentrate on the feeling of energy in the body.
5. Exhaling, lower the arms back down to the starting position very slowly, and keep the concentration on the feeling of energy in the body, especially around and under the arms.
6. Relax deeply, and continue to concentrate on the energy for a few moments.
VARIATION 1: Leave the arms extended over the head when exhaling, instead of lowering them back to the floor. Hold the breath out for a few seconds. Inhale and then try to reach even higher. Repeat a third time, if desired, but make sure the arms remain stretched as fully as possible during the time that they are extended over the head.
VARIATION 2: The full mountain is done in the full lotus Pose and is assumed by raising the arms and body simultaneously, so that the body rocks forward until resting on the knees, and the arms, back, buttocks, and legs are in a straight line perpendicular to the floor (from the side view). The arms are held as before or as in the tree pose.
BENEFITS: The Mountain Pose strengthens the lungs and improves breathing. If done with deep breathing, it actually cleanses lung tissue. The pose strengthens the rib cage, stimulates blood circulation throughout the trunk, tones the arms, eases tension out of the shoulders and upper back, and tones the organs of digestion. It increases the feeling of energy in the body.

YOGA MUDRA
1. In a kneeling position, make fists with the hands.
2. Place the backs of the fists at the juncture of the thighs and the abdomen, so that as the body is bent forward, they will press into the fleshy part of the abdomen.
3. Keep the back as straight as possible for the duration of the pose.
4. Inhale deeply and hold.
5. Exhaling, bend forward until the head touches the floor, while remaining seated on the heels.
6. Hold for a few seconds with the breath out. Observe the feeling of energy in the forehead.
7. Inhaling, slowly return to the starting position.
VARIATION1: Place the arms behind the back and take hold of the left wrist with the right hand. Proceed as before. The arms may either remain as they are behind the back, or may be lifted upwards and as far forward as possible, while the body is bent forward. (Any seated pose may be used.)
VARIATION 2: The full yoga mudra is done in the full lotus pose with the hands in prayer (pronam) position behind the back against the spine, opposite the heart. (The little finger rests against the spine and the thumb is away from the spine.)
BENEFITS: This pose massages the colon and other abdominal organs, helping to keep the colon clean and relieving constipation and gas. It helps restore these organs to their normal order if they have slipped from position due to a weakness in this area. Yoga Mudra cultivates a feeling of reverence, thus helping to overcome pride. It also aids in the practice of Bramacharya (self-discipline).

HARE
1. Sit on the heels with the hands resting at the sides touching the feet. Grasp the heels firmly with the hands, fingers curled inward upon the heels.
2. Exhale, bending the body forward, placing the top of the head on the floor so that the forehead touches the knees (or is as close to them as possible).
3. Slowly begin raising the buttocks up as far as possible, shifting most of the weight onto the top of the head. The arms are stretched straight and held taunt by the grip of the hands on the heels, and the chin is pressed firmly into the chest.
4. Hold a moment,then lower the buttocks to the heels, keeping the head down for a few seconds to let the circulation redistribute itself.
5. Then, inhale raising the head in alignment with the back and slowly sit up.
COMMENTS: The movements in approaching the Hare Pose should be done smoothly and slowly to make sure there is no sudden strain on the neck and upper back muscles. Care should be taken to come out slowly to prevent dizziness or faintness.
BENEFITS: Tensions appear in the shoulders (especially in the front of the arm pits), between the shoulder blades and in the arms. This posture stretches and then relaxes these parts and the mind is relaxed from their suggestion of tensions. a good supply of blood is sent to the brain and the heart is rested since it does not have to pump blood against gravity to the upper body. Entire vertebral column is stretched and vertebrae in the spine, correcting and preventing a "round back" posture. This pose helps tone and improve their functioning and therefor digestive disorders, chronic tonsillitis, and thyroid malfunctioning are prevented.

LION
1. Kneel on the floor with the buttocks resting on the heels.
2. Place the palms on the knees with the fingers spread outward.
3. Lean slightly forward, inhale, raising the chest and open the mouth wide. Looking downward open the eyes wide. Feel the energy in the throat.
COMMENTS: The upward movement of the chest and the inhalation should bring energy upward to the throat from the lower body. The downward gaze of the eyes should send energy to the throat from the brain.
BENEFITS: Increases circulation, massages and tones the tongue, mouth, throat and pharynx. The thyroid and its auxiliary glands are strengthened. The hearing is improved. This posture is useful in breaking a stuttering habit. and excellent for people with throat infections. The Lion Pose helps to develop awareness of life force in the body and also by use of the will it can be directed to overcome discord in the body and mind.

TREE
1. Stand erect and direct your full attention straight ahead to one focal point.
2. Holding the attention steady, shift the weight to one leg.
3. Bend the opposite leg and take hold of the foot, turning the sole up and placing it high on the opposite thigh with the knee pointing down to the floor. Be sure that the attention of the eyes remains at the point of concentration, as this will help to keep the balance inwardly and outwardly.
4. Then raise the arms slowly out to the sides and over the head, placing the palms together slightly above the head. The whole body should be erect as you hold the posture.
5. To come out, lower the arms and the leg simultaneously and stand for a moment. Repeat on the other side.
VARIATION: It is easier for some people to place the sole of the foot inside the opposite thigh instead of on the top of the thigh. The knee should point directly out to the side, keeping the body straight. The hands can be placed palms together in front of the heart.
BENEFITS: The Tree Posture improves coordination, posture, and self-control. Its practice helps to keep the joints of the legs limber and develops self-confidence, poise, and deeper concentration.

REVERSE POSE
1. Lie on the back, legs and feet together, arms by the sides, palms down.
2. Inhale, lift the legs up and over the head. Make sure that the legs stay together.
3 Keeping the elbows as close together as possible, place the hands in the back of the hips, locking the thumbs under the hip bone. (To get the hands into position, the hips will have to be lifted slightly higher. This is done by pushing up with the hands and raising the legs up at the same time.)
4. The legs should be straight (knees locked), and either slightly angled over the head or perpendicular to the floor.
5. Breathe naturally while holding the position. Hold the posture for a short time in the beginning, and gradually increase the duration over time.
6. Come out very slowly, lowering the legs back over the head, bending the knees slightly if necessary.
7. Place the hands on the floor, palms down. Slowly unroll the spine and lower the legs to the floor. Keep the head on the floor.
8. Do not lift the head off the floor until thoroughly relaxed.
COMMENTS: Persons with high blood pressure, blood-shot eyes, or infections of the head should not perform this posture. BENEFITS: This pose helps bring the fluids and glands of the body into balance. It refreshes the entire body, giving a feeling of youth and vitality. Reverse Pose helps prevent or relieve painful menstrual periods, discomforts of menopause, varicose veins, and hemorrhoids by reducing the congestion of blood and lymph in the lower abdomen. It benefits complexion, mental alertness, and the other functions of the head by flushing this region with a rich supply of blood, refreshing and cleansing it.

SPINAL TWIST
1. Sit on the floor with the knees bent and feet placed flat on the floor in front of the body.
2. Pull the right foot under the opposite leg and place it by the hip, with the toes angled back.
3. Lift the other (left) foot over the knee in front and place it on the floor beside the knee, toes pointing forward.
4. With the left knee raised, lift the right arm over the knee and take hold of either the knee, toe, or instep of the left foot.
5. Once in position, wrap the free arm around the small of the back, palm out, or place it on the floor behind the back for support.
6. Exhaling, slowly twist the head, shoulders and spine, turning in the direction of the upraised leg, pressing the arm against the knee to increase the twisting effect.
7. Hold a few seconds with the breath out, then return, inhaling.
8. Release the arms and return the legs to the initial position.
9. After a pause, reverse the position, turning to the opposite side.
Note: When the left knee is up, twist to the left; when the right knee is up, twist to the right.
Variation: A simpler variation may be used by those students who experience extreme difficulty with the above version: Sit with the legs flat on the floor in front of the body. Draw up one leg, lifting the foot over the opposite leg, and place it on the floor beside the knee, toes pointing forward. Place the arm that is on the same side as the upraised knee well behind the body. Lift the other arm over the upraised knee and place the hand on the floor as close to the outstretched leg as possible. Using the same breathing pattern, twist in the same manner as above. Reverse and repeat.
BENEFITS: The Spinal Twist adjusts the spine and keeps it healthy, improves posture, and massages and benefits the adrenal glands, liver, kidneys, and pancreas. It aids in distributing life force evenly to both sides of the body and works on the dorsal plexus and heart chakra, helping to develop devotion.

STOMACH LIFT
1. Stand erect with the feet about a foot-and-a-half apart.
2. Bend slightly at the knees and place the hands on the thighs, just above the knees. (The hands may either take hold over the knees or be placed on the inside of the thighs.)
3. Keep the elbows locked. Double exhale through the mouth to the sound of HUH, HUHH. Empty the lungs as much as possible.
4. Drop the chin to the chest to block the air passage, and while holding the breath out, lift the stomach up into the thoracic cavity.
5. Hold for a few seconds with the breath out. (With practice the abdomen may be drawn in and let out two or three times before inhaling.)
6. Let the stomach and abdomen back down, lifting the head and inhaling through the nose.
7. After a few breaths, raise up very slowly, exhaling.
COMMENTS: Women should not perform this exercise during their menstrual periods, nor should anyone with serious heart or abdominal troubles.
BENEFITS: The Stomach Lift exercises practically all of the abdominal muscles, helping to prevent a sagging waistline. It massages all of the abdominal organs and glands, and lifts sagging or slipped organs back into place. This exercise pushes the life force in the body upwards, massaging the spinal centers, heart, and organs in the thoracic cavity and stimulating the thyroid glands. It aids in maintaining self-control.

SHOULDERSTAND
1. First assume the Reverse Pose. Once in this position, slowly work the hands down the spine toward the floor, pushing against the back until the body is in a straight line from the shoulders to the feet.
2. Pull in the buttocks and straighten the legs.
3. Press the chin against the chest.
4. Hold for a few moments, breathing naturally.
5. To come out, slowly lower the legs over the head, bending the knees if necessary, and lowering the hips slightly at the same time to counterbalance the weight of the legs.
6. When lowering the legs, be very careful that they do not drop all the way over the head. Lowering the hips will prevent this and thus prevent strain on the back and neck.
7. When the body feels balanced, place the arms back onto the floor and slowly unroll the spine and lower the legs, keeping the head on the floor.
8. Relax thoroughly before lifting the head.
COMMENTS: Persons with high blood pressure, bloodshot eyes, or infections of the head should not perform this posture. BENEFITS: The Shoulderstand restores the fluid balance of the body. It increases the flow of blood to the thyroid gland, and helps reduce rectal pressure and congestion in the lower abdomen, relieving or preventing hemorrhoids, varicose veins, painful menstrual periods, and discomforts of menopause. It helps regulate body weight. The cervical region and the thyroid gland are especially stimulated and improved by this asana. This pose relaxes and refreshes the entire body.

FISH PELVIC POSE
1. Sit in the pelvic pose. The fish pelvic Pose should not be done until this initial position has been mastered. Instead, use the partial fish pose.
2. Take hold of the feet with the hands and lean back onto one elbow at a time.
3. Then arch the back and tuck the head under until the top of the head is resting on the floor.
4. Place the hands with palms together as for prayer, resting the forearms on the lower ribs; or place the hands, palms up, by the sides.
5. Hold for as long as comfortable, breathing slowly and deeply. The knees should remain on the floor.
6. To come out, take hold of the feet.
7. Press on the elbows and lift the head and trunk by leaning toward one elbow and sitting up in a semi-rolling motion.
8. Care should be taken to avoid strain when lifting the body from the floor. For additional support, place the free hand on the floor in back of the body.
9.Stretch the legs in front of the body, then lie down to relax.
COMMENTS: People with an overactive thyroid should practice this posture with caution.
BENEFITS: The Fish Pelvic Pose tones the pituitary, pineal, thyroid, and thymus glands. It aids in the circulation of blood and lymph and strengthens the lungs. The pose eases tension in the neck and shoulders, balancing neck muscles stretched by inverted poses. It strengthens the pelvic organs and tones the nerves connected with reproductive functions. This pose quiets the heart and regulates breathing. It also helps develop an inner respect and personal moral code.

LOTUS POSE
1. Sit on the floor with both legs stretched out in front of the body.
2. Bend the right leg, grasping the right foot with both hands, and place it on top of the left thigh, with the sole turned upward and placed as close to the abdomen as possible.
3. Now bend the left leg grasp the left foot with both hands, and turning the sole upward, place it on top of the right thigh as close to the abdomen as possible.
4.The hands should be rested, palms up, on top of the knees or at the juncture of the thighs and abdomen.
5. Keep the back straight and head erect, but be relaxed.
COMMENTS: The Lotus Pose should be attempted only by those students whose legs are sufficiently limber to do the Half Lotus Pose easily.
BENEFITS: This pose limbers the legs and ankles, improves posture, calms the mind, and helps to channel life force away from the sensory-motor nerves and into the brain and spine. The Lotus Pose helps to hold the body upright and keep the back straight. It is an ideal posture for the practice of breathing exercises and meditation, as it helps to quiet and regulate the breath. A cushion may be placed under the buttocks, if the posture is to be held for an extended period.

PLOUGH
1. Lie on the back, arms at the sides, palms down.
2. Inhale slightly, then lift the legs up and over the head.
3. Keep the legs straight (knees locked). Slowly lower the feet and legs over the head, touching the toes to the floor if possible. If the feet do not touch the floor, simply lower them as far as possible without strain.
4. The chin is pressed against the chest. The tongue may be curled back against the roof of the mouth to relieve pressure in the head.
5. Breathe as naturally as possible while holding this position.
6. To come out, slowly unroll the spine and lower the legs back down to the floor. Make sure the legs are lowered with complete control since, if they are allowed to fall, the back or the neck may be strained.
7. Keep the head on the floor as you unroll. Try to concentrate on the energy in the spine.
8. When completely unrolled, relax deeply.
BENEFITS: The Plough Pose tones the spinal cord and nerves and strengthens the sciatic nerve (the main nerve of the legs). It helps tone and regulate the reproductive organs and is therefore recommended for householders. To a certain extent, it increases circulation to the upper part of the body, cleansing and refreshing this area. It tones the glands, especially the thyroid, and greatly relieves tension in the neck and shoulders. The cervical (neck) vertebrae especially are flexed and strengthened.

SWAN
1. Begin this posture lying flat on the stomach. Place both palms directly under the shoulders, palms down and fingers pointing forward. The toes are inverted.
2. Inhale and raise the head back, then pressing on the palms, raise the shoulders, chest and abdomen off the floor until the elbows are straight. Hold.
3. Keeping the palms flat on the floor in the same place, exhale and slowly move into a kneeling position so that the buttocks rest on the heels, the thighs press against the abdomen and the forehead touches the ground. Hold.
4. Inhale and move the body back into the first position and then while exhaling lower the body slowly back to the beginning lying position.
COMMENTS: The movements and breathing should be kept slow and gentle, in complete harmony with each other. The head should be kept well back in the first position.
BENEFITS: The first movement flexes and strengthens the spine, shoulders, arms, wrists, chest, throat and pelvic area. The second movement effects the abdominal area, increasing its flow of blood and energy. The abdominal organs are massaged and the second position also limbers the knee and hip joints. The shoulders and arms receive a good stretch, toning the muscles and preventing fat deposits. This posture is good for straightening the back and shoulders. The movements help the peristaltic activity, therefore maintains healthful digestion and elimination. The Swan can also reduce the abdomen.

CORPSE POSE
1. Lie on the back, on a firm flat surface, arms by the sides with the palms of the hands upturned, heels together with the toes falling loosely away from each other. Make sure that the whole body is in a straight line.
2. Lift the inward gaze of the closed eyes and place the full concentration of the mind at the point between the eyebrows. Yoga teaches that this point is the center of willpower, and that from this point we can direct a total relaxation of all body parts and the mind.
3. Exhale, then inhale as you slowly send a wave of tension from the feet all the way up the body so that the whole body vibrates. Then exhale, releasing all tension completely, and relax.
4. Begin to consciously relax all body parts starting with the feet, then the ankles, calves, thighs, seat, abdomen, chest, back, hands, forearms, upper arms, shoulders, neck, jaw muscles, cheeks, scalp, forehead, and eyes.
5. Keeps the mind calm and feel deep inner peace. merge deeper and deeper with that peace and inner silence. Relax for several minutes.
6. Then slowly and gently stretch the arms above the head, inhaling. Roll onto one side and stretch, then onto the other side and stretch.
7. Sit up slowly.
BENEFITS: This pose frees the body and mind of tensions. It rests the heart and lowers the blood pressure, helping to promote even circulation of blood and energy to all body parts. The Corpse Pose helps to free the attention from body consciousness and to realize the true nature of one's Self.

MEDITATION
To begin a meditation...

Yoga teaches that one should sit with the spine straight. This allows one to breathe deeply. Breathing slowly and rhythmically quiets the mind and brings one into a state of inner calmness and peace. Choose a comfortable seated posture, either sitting cross-legged on the floor or upright in a chair, feet together and flat on the floor with the backs of the hands lying at the juncture of the thighs and abdomen. Sitting in any of these positions keeps the life energy within the body as in a close circuit. Sit on a woolen blanket. This acts as an insulation to neutralize the downward pull of earth vibrations. Keep the chin level, leaning the body slightly forward for balance. This allows the bodily weight to be placed on the thick part of the thighs instead of the seat, which is the natural and most restful way to sit.

Most important is the eye mudra. Lift the eyes and focus their gaze and the attention of the mind at the mid-spot between the eyebrows, which is referred to in the Bible as the single eye, and in other texts as the organ of psychical sight. The Christian Master taught in the books of St. Matthew and St. Luke: "If . . . thine eye be single, thy whole body shall be full of light" (Matt. 6:22). "Take heed therefore that the light which is in thee be not darkness" (Luke 11:35).

This mudra acts upon the mind much as the brakes act upon an automobile. When the mind is freed from all its desires, thoughts, worries, and cares, one enters an inner silence and becomes conscious of the indwelling presence of God.

The Master Paramahansa Yogananda said that meditation is the missing link between religion and self-realization or revelation. Meditation is the science of penetrating the darkness that we see behind closed eyes. In the Bible, that darkness is called the veil to be rent asunder. Master Yogananda also said that with the pickax of meditation, the meditating devotee breaks through the darkness behind closed eyes into a dazzling ocean of light that permeates the universe. Out of that great light we have all come and back into that great light we shall all return.