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The Older Asana (Yoga Poses)

''Child, concepts are wild and stubborn, so remain mindful at all times.''

~Padampe Sangye (Indo-Tibetan yogi 12th century)



Much of what is taught in Yoga classes nowadays are recently invented postures or ways of moving/contorting the body. This

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2 Replies · Reply by Moon Nov 27, 2018




In the second picture the arms are back on calves but for this practice just leave the arms where they are in the first pose, so that the head will be on ground between palms of hands.....

Come into forward bend on floor.

Arms and hands spread mor

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Simhasana - Lion's Roar


Kneel on floor...ordinarily..

Spread knees apart and place palms on ground, fingers pointing inwards.

Or outwards or whatever feels comfortable...

When ready Inhale and raise head, eyes looking towards eyebrow centre, stick out tongue and practice

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Lie down flat on back.

Bend knees, bring footsoles to floor, knees  and feet are both  hip distance apart.

Hands down alongside body.

Chin slightly tucked towards chest.

Inhale raise lower spine slowly off ground and come up only as far as comforta

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Ardha Shalabhasana - easy Version


Come to lie down Flat on tummy. Practice ARDHA  SHALABHASANA.

Arms are stretched out on floor above head, palms down,

visualise line from left fingertips to right toe and

then raise the arm and leg along this diagonal.

Move head to face upstretche

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Ardha Ushtrasana - easy version


Preparatory practice before full Ushtrasana

Come into a kneeling pose. Knees are hip distance apart. Feet are hip distance apart and toes are tucked under for stability.

Straighten body. Push forward hips a little bit. Join hands in front of Chest

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Churning The Mill



Sit as on the floor legs stretched out straight in front of you, tail bone tilted a bit back, then open the legs as far apart as is comfortable for you.

Imagine you are holding a big spoon ad before you is a big pot. 

Moving in a slow steady circul

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Rowing the Boat




Sit with the legs together stretched out straight in front of you. Pull back the sitting bones, (by moving the buttocks with your hand if necessary) so that there is a slight tilt back of tail bone. Do not let the tail bone tilt b

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Meru Wakrasana


A simple spinal twist.

Sit with the legs stretched out in front. Pull back sitting bones so that you are sitting straight in lower back.

Place the right foot (with the right knee bent) on the far side of the left knee.

Now turn the whole upper bod

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Sit on your heels. Come then onto hands and knees, in all fours position. Tuck your toes under.

Raise the buttocks and straighten the knees. Adjust your position if necessary by walking back the toes a little so that your back is straight.

Head is

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Saral Dhanurasana ~ Easy Bow Pose

Saral Dhanurasana

Lie flat on your tummy.

Legs a little apart.

Forehead resting on floor.

Arms down alongside the body.

Bend the knees so that the feet come towards buttocks, but no strain.

Place the chin on floor.

Reach back with hands and catch a

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Shakti Bandha ~ Energy Unblockers

Four Shakti Bandha Movements ~ Energy Unblockers

Shakti Bandha movements concentrate on the hips, lower back and lower abdomen which is where we hold a lot of our muscle tension. bandha means locks and Shakti means energy, so these warm ups aim to k

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Marjariasana ~ Cat Pose


Come onto all fours, hands directly below the shoulders, knees directly below the hips. Knees and feet are hip distance apart. Spine is flat, and head can hang down gently. Arrange the body so that you feel solid and 'square' like a ta

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Makarasana ~ Crocodile Pose


Lie flat on the ground on your front.

Legs straight. Feet together.

Raise the head, and place the chin into a cup formed by the hands. the elbows are now on the ground. They are close together if you want a bigger stretch and further apar

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Jyestikasana ~ 'Best' Pose

So Called as it is the best pose for relaxing spine

Lie on the tummy with the legs a bit apart. Turn the toes in towards each other and let heels fall out to sides.

Interlock the fingers at the back of the head, either at the back of neck, or the b

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Bhujangasana ~ Cobra


Lie on your front. Feet straight out behind, body in alignment.

Place the hands on the floor beneath the shoulders, slightly to the sides. Palms flat. Fingers face forwards.

SLOWLY Raise head to look forwards and then using the muscle

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Merudandasana ~ Balance on Tail bone

Meru Dandasana ~ Balance on tail bone.




Sit on floor with tailbone tilted back a little so that you are directly on sitting bones.


Bring footsoles together and take a hold of big toes with fingers. Focus gaze on a point before you.

Inhale and

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