This is a description of our Power yoga set - The Practice of Simultaneously Being Grounded and Flowing. Atma Power Yoga is probably the best strength building flow sequence that we at Atma Yoga have ever experienced. This unique progression of poses has a powerful and supportive impact on the mind. Visit our website at http://atmayoga.net/resources/pdfs-and-e-books/ to get access to more of our sets from beginner's to restorative, to himalayan.

1. Atma Power Yoga
The Practice of being simultaneously Grounded and F lowing

2. ATMA POWER YOGA
The practice of simultaneously being grounded and flowing
1) Ashvasana - Horse Pose
From the cored up position, step wide outside the yoga mat. Bend your knees,
keep your spine straight and relax your shoulders. Your neck remains open front and
back and your chin is parallel to the floor. Your hands can rest on your thighs. Use
this opportunity to establish a 1 to 1 Ujjaya breathing cycle. Take 4 full Ujjaya
breaths, constricting the glottis on both the inhale and the exhale.
Benefits:
- Encourages diaphragmatic breathing
- Strengthens the knees and thighs
Contraindications:
- Knee Injuries
2) Tadasana – Mountain Pose
Stand with your feet shoulder-width apart. Open the toes, and pull up from
the thighs into the floor of the pelvis. Retract the shoulder blades gently pulling them
down and back; shoulders are relaxed by simply feeling their weight, fingers gently
reaching for the floor, lifting from the crown of the head.
Benefits:
- Strengthens the thighs
- Promotes proper core positioning and posture
STRENGTH SERIES – THIS IS A FLOW SEQUENCE OF 26 POSESTHAT YOU WILL GO
THROUGH 4 TIMES WITH STANDING POSTURES IN BETWEEN.
CONCENTRATE ON ALIGNING YOUR BREATH WITH YOUR MOVEMENTS.
SS1) Hasta Uttanasana – Hand Reach
From Mountain Pose, inhale raising the arms up and look up at the ceiling. As
you exhale, roll down into a forward fold. You can bend your knees and allow the
spine to compress slightly. Roll back up as you inhale, stretching towards the ceiling.
For each of the four strength series, you will increase your back bend when you reach
the top of your inhalation (during the fourth series, you will be bending as far
backward as you comfortably can). Repeat Hasta Uttanasana for four breaths.
Benefits:
- Stretches and relaxes the spine, hips and shoulders
- Promotes flowing relationship between breath and movement
Contraindications:
- Back injuries
- Low blood pressure
SS2) Virabhadrasana 1 – Warrior 1 Pose
After four breaths of Hasta Uttanasana, inhale back up to the top position
reaching for the ceiling. As you exhale, step to the back of the mat with your right
foot. Bend the left knee and position it directly above the left ankle, while keeping the
right leg straight. Depending on the rotation of your hips, your right foot can be
parallel to your mat with the heel raised, or it can twist at an angle for stability.

3. Benefits:
- Stretches the chest, lungs, shoulders, abdomen, back and psoas (groin)
- Strenghtens and stretches the thighs, calves, ankles and core muscles
Contraindications:
- High blood pressure
- Heart problems
SS3) Virabhadrasana 2 – Warrior 2 Pose
From Warrior 1, inhale as you extend your left arm in front of you and your
right arm behind you. Your arms should be parallel to the floor, reaching for the walls
in front of and behind you. Allow your hips to rotate to your right, while using your
thigh muscles to keep your left knee positioned over your left ankle. The chest is out
and the spine is perfectly straight as you pull up through the crown of your head.
Benefits: Same as Warrior 1, and...
- Opens the chest and stretches the shoulders
SS4) Uttitha Parsvatkonasana – Extended Side Angle Pose
From Warrior 2, Exhale as you bend your left knee more and deepen your
lunge. At the same time, bend from the hips and bring your torso towards the floor
with your back straight and chest out. Allow your left hand to touch the floor at the
outside edge of your left foot. The torso rotates toward the right as you look at the
wall on your right side. Your right arm is straight, reaching for the wall in front of
you (at a 45 degree angle).
Benefits:
- Increases stamina
- Stimulates abdominal organs
- Stretches and strengthens the thighs, psoas, legs, knees and ankles
Contraindications:
- Headache or insomnia
- High or low blood pressure
SS5) Trikonasana – Triangle Pose
From the Extended Side Angle Pose, Inhale as you sweep your right arm down
to the floor then around and up to point towards the ceiling. At the same time,
straighten your left leg and look up towards your right hand.
Benefits:
- Stretches and strengthens the thighs, knees, and ankles
- Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
- Stimulates the abdominal organs
- Helps relieve stress
- Improves digestion
- Helps relieve the symptoms of menopause
- Relieves backache, especially through second trimester of pregnancy
- Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and
sciatica
Contraindications:
- Diarrhea
- Headache
- Low blood pressure
- Heart Condition: Practice against a wall. Keep the top arm on the hip.
- High blood pressure: Turn the head to gaze downward in the final pose.
- Neck problems: Don't turn your head to look upward; continue looking
straight ahead and keep both sides of the neck evenly long.

4. SS6) Parivritta Trikonasana – Revolving Triangle Pose
From Trikonasana, maintain your lower body position as you rotate the torso
to the left on an exhale. Place your right hand on the floor beside your left big toe and
lift your left hand towards the ceiling (looking up at your left hand).
Benefits:
- Strengthens and stretches the legs
- Stretches the hips and spine
- Opens the chest to improve breathing
- Relieves mild back pain
- Stimulates the abdominal organs
- Improves sense of balance
Contraindications:
- Headache or insomnia
- High or low blood pressure
- Diarrhea
SS7) Trikonasana – Triangle Pose
From Revolved Triangle Pose, inhale as your rotate your torso back around
and repeat Triangle Pose.
SS8) Virabhadrasana 2 – Warrior 2 Pose
From Triangle Pose, exhale as you draw your torso back up and lunge forward
back into Warrior 2. Your left knee is positioned directly above your left toes, your
spine is straight and your arms are parallel to the floor.
SS9) Uttitha Tadssana – Mountain Pose
From Warrior 2, inhale as you sweep your right arm down towards the floor
then around and up stretching toward the ceiling. At the same time, step forward
with your right foot and raise your left hand to meet your right hand reaching up at
the top of your inhale. As you exhale, step back with your left foot and come into
Warrior 1.
AT THIS POINT YOU WILL REPEAT POSTURES SS2 – SS9 ON THE LEFT SIDE.
SS18) Prasarita Padottanasana with Parivritti Uttitha Hastasana – Wide Stance Flat
Hands (with added torso twist)
From the upward-reaching, extended Tadasana position (SS17), position your
feet wide outside your mat as you exhale and bend forward from the hips. Keep the
back straight, chest out and neck neutral as you bring your hands to the floor. Use a
block and/or bend your knees if your hands don’t reach all the way to the floor.
Inhale, reach the right hand towards the ceiling and look up at the right hand. Exhale
and float your right hand back down; then inhale and reach up with your left hand.
Exhale and bring your left hand back to the floor.
Benefits:
- Strengthens and stretches the inner legs, calves, hamstrings and spine
- Tones the abdominal organs
- Calms the brain
- Relieves mild backaches
Contraindications:
- Lower back problems (be sure not to engage or compress the lumbar arch)
SS19) Kumbakasana – Plank Pose
From the previous posture, inhale as you walk or jump your feet back. Spread

5. out your fingers, and distribute your weight evenly between your hands and toes.
Your hands are directly beneath your shoulders, and your back and neck are perfectly
straight. Plank pose is like being at the top of a push-up position.
Benefits:
- Strengthens the chest, arms and core muscles
Contraindications:
- Wrist injuries or Repetitive Stress Syndrome (make a fist to avoid hyper
extending the wrist)
SS20) Caturanga Dandasana – Four Limb Staff Pose
From the Plank Pose, exhale as you bend your elbows and slowly lower your
torso towards the floor. Stop when you are about 2 inches away from the ground and
hold your position. The spine remains straight, the core engaged and the neck
neutral. Keep your elbows tucked in at your sides so that they are pointing towards
your feet.
SS21) Urdhva Mukha Svanasana – Upward Facing Dog
From the bottom of Caturanga Dandasana, gently point your toes outward
towards the wall behind you. Inhale as you straighten your arms, bend backwards
and look up to the ceiling. Your weight is distributed evenly between your hands and
the tops of your feet.
SS22) Kumbakasana with Vashistasana – Plank Pose (Revolving)
From Upward Facing Dog, exhale as you engage your core muscles to
straighten your spine. Reposition your feet so that your weight is distributed between
your toes and hands in the Plank position. Inhale and rotate the body to the right,
lifting your right hand to reach towards the ceiling. To do this, your left hand will
need to slide a little to the right so it can support your upper body. Your feet will also
have to rotate so that your weight is distributed between the outside edge of your left
foot and the ball of your right foot. Exhale and float the right hand back to the floor,
bringing your entire body back to center. Now inhale and repeat as you inhale your
left hand up. Exhale and come back into Plank Pose.
SS23) Caturanga Dandasana – Four Limb Staff Pose
Inhale in Plank Pose, then exhale as you repeat Caturanga Dandasana.
SS24) Urdhva Mukha Svanasana – Upward Facing Dog
At the bottom of Caturanga Dandasana, inhale as you repeat Upward Facing
Dog.
SS25) Adho Mukha Svanasana – Downward Facing Dog
From Upward Facing Dog, exhale as you lift the knees away from the floor and
push your tailbone up toward the ceiling. Distribute your body weight evenly
between your hands and the balls of your feet. Spread your fingers so that your index
fingers are parallel (this will vary due to shoulder rotation). Pushing through your
hands, making a straight line with your arms, neck and spine as you continue to lift
your tailbone up. Begin with the knees bent, then without losing the integrity of your
core strength, you can begin to straighten the knees and push the ankles towards the
floor.
Benefits:
- Calms the brain and helps relieve stress and mild depression
- Energizes the body
- Stretches the shoulders, hamstrings, calves, foot arches and hands
- Strengthens the arms and legs

6. - Helps relieve the symptoms of menopause and menstrual discomfort
- Helps prevent osteoporosis
- Improves digestion
- Relieves headache, insomnia, back pain and fatigue
- Therapeutic for high blood pressure, asthma, flat feet, sciatica and sinusitis
Contraindications:
- Carpal tunnel syndrome (make fists with your hands)
- Diarrhea
- Pregnancy (do not do this pose late-term)
- For high blood pressure, headache or menstrual pain, support your head on a
bolster or block with the ears level between the arms
SS26) Tadasana – Mountain Pose
From Downward Facing Dog, Walk or jump the feet forward (in between your
hands). Inhale as you roll the spine up, straighten the legs and reach up towards the
ceiling. As you exhale, bring your arms back down to your sides in a strong Mountain
Pose.
3) Uttita Hasta Padangustasana – Extended Toe Grab
Raise the right knee as high as you can, grabbing the big toe with the right
fingers. Pull the knee up towards the shoulder and lift up on the thigh of the left leg.
Straighten the right leg in front of you. Maintain a strong left support leg, pulling up
on the thigh. Maintain Tadasana while doing this. If the support leg and the right leg
are completely straight, you can begin to open the right leg towards the right side of
the room. Extend further each time you exhale, holding your incremental gains as
you inhale. Hold this posture for 4 breaths, then switch to the left side and repeat.
Benefits:
- Strengthens the legs and ankles
- Stretches the backs of the legs
- Improves sense of balance
Contraindications:
- Ankle or low back injuries
(STRENGTH SERIES #2)
4) Natarajasana – Lord of the Dance Pose
Bring your left arm up, palm facing forward. Put the right foot inside the right
hand, holding onto the right foot 2 inches below the toes. Kick back against that right
hand. Use the strength of your thigh to pull the arm up. Think of the right foot
coming to meet the left hand. Pull up from the crown of the head, keeping your torso
upright and your spine straight. Extend further each time you exhale, holding your
incremental gains as you inhale. Hold this posture for 4 breaths, then switch to the
left side and repeat.
Benefits:
- Stretches the shoulders and chest
- Stretches the thighs, groins, and abdomen
- Strengthens the legs and ankles
- Improves balance
Contraindications:
- Low blood pressure
- Injuries to the groins or hip flexors
(STRENGTH SERIES #3)

7. 5) Virabhadrasana 3 – Warrior 3 Pose
Starting from Tadasana, take one big step back to the end of the mat. Bring
your right knee up while you interlock the fingers over the head and point the index
fingers at the ceiling. Step forward with your right foot to the center of the mat and
extend your left leg towards the wall behind you. From your left foot all the way to
your fingertips, your body is one straight line parallel to the floor. Hold for 4 breaths;
you will complete this sequence with the following two poses before repeating on
your left side.
Benefits:
- Strengthens the ankles and legs
- Strengthens the shoulders and muscles of the back
- Tones the abdomen
- Improves balance and posture
Contraindications:
- High blood pressure
6) Ardha Candrasana – Half Moon Pose
From Warrior 3, bring the hands to the mat keeping the left leg extended
behind you. Reach your left hand up toward the ceiling and look up at your left hand.
Hold for 4 breaths.
7) Patanvrksasana – Toppling Tree Pose ) or Heron Pose
From Half Moon Pose, bring your left hand back to the ground. Place both
your hands on the mat directly in front of your right foot, and reach the left foot
toward the ceiling. For a variation, you can grasp your right ankle with both your
hands, keeping your left leg and torso in a straight line parallel to the floor. Hold for 4
breaths.
8) Virabhadrasana 3 – Warrior 3 pose
From Toppling Tree Pose, steadily lift the arms back into Warrior 3 (reaching
toward the wall in front of you). Hold for 4 breaths, then steadily bring your left leg
back to the floor. Step back with your right foot to complete the series; then lift the
left knee and repeat the Warrior 3 series with your right leg extended behind you.
(STRENGTH SERIES #4)
9) Vrkasana – Tree Pose
Inhale as you bring the right heel up on the left thigh (alternately, you can
position the heel in front of you thigh). Your left leg is straight and your hips open.
Bring your hands into Pranama Mudra, pressing the thumbs against the sternum and
gazing at a point on the wall in front of you. When you are balanced, begin to bring
the thumbs up - first to the throat charka, then the center between the eyebrows, and
finally overhead. Look up at the ceiling. Hold for 4 breaths, then coming back down
open the arms gracefully and switch legs.
Benefits:
- Strengthens thighs, calves, ankles, and spine
- Stretches the groins and inner thighs, chest and shoulders
- Improves sense of balance
- Relieves sciatica and reduces flat feet
Contraindications:
- Headache or insomnia
- Low blood pressure
- High blood pressure: Don't raise arms overhead

8. 10) Dandasana – Staff Pose
From Downward Facing Dog, walk or jump your feet forward in between your
hands, and come into a seated position with your legs straight out in front of you.
Pull back on the toes, and lift up through the spine. The shoulders should be relaxed,
the neck neutral, and the chest forward. Push out through your heels and pull up
through the crown of the head. The hands can rest on the ground beside your hips,
fingers pointed out. Hold for 3-6 breaths.
Benefits:
- strengthens abdominal muscles and hip joints
Contraindications:
- back and hip injuries
11) Prapadasana – Forefoot Balance Pose
From Dandasana, bend both knees and bring the soles of the feet together with
your heels drawn in toward your pelvis. Walk yourself up so that you are standing on
the balls of your feet (keeping them as close together as possible). Use your hands to
position your knees as far apart as you can, and then bring your hands into Pranama
Mudra. Head, neck, shoulders and spine are straight; your chest is out and you are
lifting up through the crown of your head. Hold for 3-6 breaths, then use your hands
behind you to come back into Dandasana.
Benefits:
- Helps develop your balance
- Stretches and strengthens the feet, knees and hips
Contraindications:
- Knee or foot injuries
12) Janusirsasana – Head to Knee Forward Bend
Bend the right knee and bring the right foot into the left thigh. Inhale lifting
your arms up, then exhale as you bend forward from the hips. Keep your head and
chest straight as you grab your left big toe. Use the strength of your arms to bring
your stomach to your thigh. Only if you can do so without collapsing your back,
continue to bend forward until your chest and eventually your head is touching your
leg. Intensify your stretch as you exhale, and hold your gains as you inhale. Hold this
pose for 4 breaths, then inhale as you lift back up, switch legs and repeat. Finish by
coming back into Dandasana.
Benefits:
Calms the brain and helps relieve mild depression
- Stretches the spine, shoulders, hamstrings, and groins
- Stimulates the liver and kidneys
- Improves digestion
- Helps relieve the symptoms of menopause
- Relieves anxiety, fatigue, headache, menstrual discomfort
- Therapeutic for high blood pressure, insomnia, and sinusitis
- Strengthens the back muscles during pregnancy (up to second trimester), done
without coming forward, keeping your back spine concave and front torso
long.
Contraindications:
- Asthma
- Diarrhea
- Knee injury: Don't extend the injured knee completely and support it on a
folded blanket.
13) Pashimotanasana – Posterior Stretch
From Dandasana, inhale as you lift your arms and reach toward the ceiling.

9. Bending only from the hips, come forward as you exhale and grab your toes. Bend
your knees if necessary, making sure to keep the back straight and the core muscles
engaged. Use the strength of your arms to draw your torso closer toward your thighs.
Come deeper into the pose with each exhale, and hold your gains as you inhale. Hold
for 4 breaths, then inhale back up to Dandäsana.
14) Setu Bandha Sarvangasana – Bridge Pose
Lying on your back, bend both knees and place the feet flat on the floor hip-
width apart. Bring your arms alongside your torso, sliding your hands towards your
heels as you tuck your shoulders underneath you. Inhale, press the feet into the floor
and push up with your hips. Distribute your weight between your feet, arms and
shoulders so that there is no pressure on the neck. Engage the legs, buttocks and
mula bandha to lift the hips as high as you can. Lift higher with each inhale, and hold
your ground as you exhale. Hold for 4 breaths; to release, exhale slowly and roll the
spine back to the floor.
Benefits:
- Builds core and lower body strength
- Lengthens and builds strength in the spine
- Energizes the body
- Stimulates the endocrine and nervous systems
- Reduces anxiety, fatigue, backache, headache and insomnia
- Stimulates the abdominal organs and improves digestion
Contraindications:
- Injuries to the knees, shoulders or back
15) Urdhva Dhanurasana – Upward Bow Pose
From the finishing position in Bridge Pose, bring the hands to either side of the
head with your palms on the floor and your fingertips pointing towards your
shoulders. Lift your pelvis and extend your arms; pushing the hips toward the ceiling.
Lift higher with each inhale, and hold your ground as you exhale. Hold for 4 breaths;
to release, exhale slowly and bend the elbows to bring the weight of your body resting
on your shoulders. Roll the spine back to the floor.
Benefits:
- Stretches the chest and lungs
- Strengthens the arms and wrists, legs, buttocks, abdomen, and spine
- Stimulates the thyroid and pituitary
- Increases energy and counteracts depression
- Therapeutic for asthma, back pain, infertility, and osteoporosis
Contraindications:
- Back injury
- Carpal tunnel syndrome
- Diarrhea
- Headache
- Heart problems
- High or low blood pressure
16) Setu Bandha Sarvangasana with Ekapada – Bridge Pose with One Foot Raised
Repeat the Bridge Pose, this time with your hands underneath your hips (the
weight of your torso is on your elbows). Inhale as you lift your right foot straight up
and press your right heel toward the ceiling with your toes pulled back. Hold for 4
breaths, then switch legs and repeat. Exhale as you release, rolling the spine down
gently and extend the legs to rest in Sivasana.
17) 360 Degree Barrel Roll

10. From Sivsana, lift the torso and support your upper body with your elbows.
Then slide your hands back along the floor and push up with your hips. Your hands
are directly beneath your shoulders, and your entire body is in a straight line in
Purvatanasana (Reverse Plank Pose). Inhale as you rotate your body to the right, you
left hand reaching toward the ceiling in Vashistasana (Side Plank Pose). Now exhale
and bring the left arm down as you continue to rotate to the right, coming into
Kumbakasana (Plank Pose). Continue your clockwise rotation, inhaling and bringing
the right arm up in Vashistasana. Finally, exhale as you rotate back into your starting
position of Reverse Plank. Lower the hips and finish in Dandasana.
18) Ardha Matsyendrasana – Half Lord of the Fishes Pose
Bend the right knee and place your right foot flat on the floor on the outside of
your left thigh. Grab the right knee and use the strength of your arms to pull your
knee towards your chest. Make sure your chest is out, your core muscles are engaged
and your spine is straight; there is no compression in your neck and your shoulders
are relaxed. When you feel you have a solid foundation, twist your torso to the right
and look towards the wall behind you. Your left hand is grasping your right leg just
below the knee, and your right hand comes resting on the mat behind you. Be sure
that you are twisting from your mid back and not from your shoulders (a good
measure is whether you are keeping your shoulders relaxed down away from your
ears). Hold for 4 breaths and then repeat this posture on the other side. Release and
sit in Dandasana.
Benefits:
- Stimulates the liver and kidneys
- Stretches the shoulders, hips, and neck
- Energizes the spine
- Stimulates the digestive fire in the belly
- Relieves menstrual discomfort, fatigue, sciatica, and backache
- Therapeutic for asthma and infertility
Contraindications:
- Back or spine injury
19) Ardha Baddha Padma Prapadasana – One Foot Balance Pose
From Dandasana, cross the right ankle over the left thigh. Bend the left knee
and use your arms to walk yourself up so that you are balancing on the ball of your
left foot (heel is in between your sitting bones). Keep your chest forward and your
back straight; you can use your fingertips for support, or if you are able, bring your
hands into Pranama Mudra. Hold for 2-4 breaths, then use your hands to support
your torso as you release. Repeat the posture on the other side and finish back in
Dandasana.
Benefits:
- Helps develop your balance
- Stretches and strengthens the feet, knees and hips
Contraindications:
- Knee or foot injuries
20) Parivritti Upavishta Padangusthasana – Revolved Seated Toe Grab Pose
From Dandasana, bend the right knee and lift the right foot as you grab your
big toe with your right hand (index an d middle fingers). Straighten the knee with
your core muscles engaged and chest out. Extend the left arm and reach towards the
wall behind you, rotating your torso to the left and looking toward your left hand.
Keep your shoulders relaxed and away from your ears. Hold for 4 breaths, then
release and repeat the pose on the other side. Return to Dandasana.
Benefits:

11. - Stretches the hamstrings and calf muscles
- Strengthens and stretches the back and shoulder muscles
Contraindications:
- Back or shoulder injuries
21) Purva Naukasana – Upward Facing Boat Pose
From Dandasana, engage the core muscles and lean back so that your torso is
at a 45 degree angle with the floor. Extend your arms with your palms facing down
and lift your legs at a similar angle. Hold for 108 Kapala-Bhaddhi breaths, then come
back to Dandasana.
Benefits:
- Strengthens the abdomen, hip flexors, and spine
- Stimulates the kidneys, thyroid and prostate glands, and intestines
- Helps relieve stress
- Improves digestion
Contraindications:
- Asthma
- Diarrhea
- Headache or insomnia
- Heart Problems
- Low blood pressure
- Menstruation
- Pregnancy
- Neck injury: Sit with your back near a wall to perform this pose. As you tilt
your torso back rest the back of your head on the wall.
22) Suptadandasana – Supine Staff Pose
Come back into Dandasana from Reverse Plank. Core up, lock the hips and
gently fall backwards so that your heels push towards the ceiling. You can use a
bolster underneath the pelvis if it is difficult to keep your legs straight. Hold for 3-6
breaths.
Benefits:
- strengthens abdominal muscles
23) Urdhva Mukha Pashimotanasana – Upward Facing Forward Bend
From Suptadandasana, bend the knees and grab the big toes with your index
and middle fingers. Straighten the legs and use the strength of your arms to pull your
feet towards the floor behind your head. Keep the small of your back and your head
resting on the floor.
24) Supta Upavishtakonasana – Reclining Wide Angle Forward Bend
From the above position, open your legs as wide as you can. Keep the back
and shoulders on the floor as you pull your feet apart using the strength of your arms.
Hold for 3-6 Ujjaya breaths, then bring your legs back together and repeat Urdhva
Mukha Pashimotanasana.
25) Halasana – Plow Pose
Fromathe above posture, pull your toes down the floor behind your head
(allowing your back to roll up off the floor one vertebrae at a time). Distribute your
weight between your toes and your shoulders, being careful that there is no
compression in your neck.
Benefits:
- Calms the brain
- Stimulates the abdominal organs and the thyroid gland

12. - Stretches the shoulders and spine
- Helps relieve the symptoms of menopause
- Reduces stress and fatigue
- Therapeutic for backache, headache, infertility, insomnia, sinusitis
Contraindications:
- Diarrhea
- Menstruation
- Neck injury
- Pregnancy
- Asthma & high blood pressure: Practice Halasana with the legs supported on
props.
26) Sarvangasana – Shoulder Stand
From the Plow Pose, put your hands on the small of your back, pressing your
elbows into the floor. Put the weight of your body on the tripod of your shoulders,
shoulder blades and elbows. Straighten your legs up to the ceiling. There will be a
natural compression on your throat, but make sure that there is no pain or pressure
on your neck. Hold for 4-8 breaths, then bend your knees and come back to the Plow
Pose. Hold onto your toes and roll down one vertebra at a time. Come all the way
down and rest in Sivasana.
Benefits:
- Calms the brain and helps relieve stress and mild depression
- Stimulates the thyroid and prostate glands and abdominal organs
- Stretches the shoulders and neck
- Tones the legs and buttocks
- Improves digestion
- Helps relieve the symptoms of menopause
- Reduces fatigue and alleviates insomnia
- Therapeutic for asthma, infertility, and sinusitis
Contraindications:
- Diarrhea
- Headache
- High blood pressure
- Menstruation
- Neck injury
- Pregnancy
27) Supta Pavana Muktäsana – Single Knee Hug
Bring your right knee in towards your right shoulder, using both of your hands
to grasp your knee and pull it towards your chest. Pull the left toes towards you and
push out with the left heel. Hold for two minutes, then release and relax the legs
(bouncing the knees). Repeat with the left knee.
Benefits:
- Releases tension in the hamstring muscles by flexing the knee
28) Supta Ardha Matsyendrasana – Single Knee Hug with Twist
Bend the right knee, bringing the right foot behind the left knee. Using your
left hand, gently pull your right knee down towards the ground on your left side.
Extend your right arm out to your side and look towards the wall on your right side.
Let each exhalation bring you deeper into the pose. Hold for 2 minutes or more, then
release very slowly and repeat on the other side.
Benefits:
- Stretches the back muscles
- Realigns and lengthens the spine

13. - Hydrates the spinal discs
Contraindications:
- Injuries of the knees, hips or back
29) Suptakapotasana – Sleeping Pigeon
Bend the knees and place the feet flat on the floor. Bring the right ankle over
the left knee. Reach through and grab below the left knee with both hands, allowing
the shoulders and neck to remain on the floor. Pull back gently with your hands,
deepening your stretch during your exhalations and holding your progress during
your inhalations. Use a bolster underneath the pelvis if necessary. Hold for 2 minutes
or longer, then release the posture, relax the legs and bounce the knees up and down.
Repeat with the left ankle and right knee.
Benefits:
- Lengthens the hamstrings
Contraindications:
- Knee injuries
30) Atma Yoga Sivasana Mudra
Lying on your back, place the arms 8 inches away from your body with all ten
fingernails touching the floor. Pull the toes towards you and keep the eyes open and
fixed on a point on the ceiling. Do 10 1 to 1 breaths., then relax the body, close your
eyes and breathe normally. See if anyone needs a blanket or pillow.
SYSTEMATIC RELAXATION (use this script when students are lying in Sivasana)
Become aware of your body as it lies in contact with the floor.
Notice the floor and the earth beneath and her perfect ability to support you
completely.
Notice the weight of your own body and become aware of the experience of weight.
Experience the sensation of gravity and weight as if you were feeling it for the first
time.
Surrender to the experience of weight in your feet
Surrender to the experience of weight in your knees
Surrender to the experience of weight in your pelvis
Surrender to the experience of weight in your navel
Surrender to the experience of weight in your heart space
Surrender to the experience of weight at the pit of your throat
Surrender to the experience of weight at the center between the eyebrows
Notice the weight of your whole body and experience the sensation of weight as if you
were feeling it for the first time... allow the surrender to heal your unconscious
Breathe into that sensation...
And allow your exhalation to be a complete act of surrender... surrender to gravity...
surrender to the experience of weight...
Only your breath and the sensation of weight remain.

14. Make a decision that you are developing a powerful and intimate relationship with
your breath.
Now with me inhale into a deep sense of peace,
Exhale and say to yourself “I surrender”
(Turning back to you) bring your awareness to the breath and feel the sensation of
breath as it enters and exits the body.
(Let the music play for a bit, then tell them to, “inhale deeply...exhale slowly...)
Bring knees to the chest
Gently swing side to side (jhulanasana).
Gently rock back and forth (lurhakanasana).
HAND OUT SACRED SNACKS