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Shoulder Stand
From the half shoulder stand raise your hand further up the back. Keep the elbows close in
to the body and support the body by pressing the hands against the middle back. Keep the
back and legs straight and extended, locking the chin against the chest. If there is any
discomfort in the neck come down immediately. Always come down with full support of
the arms - lower yourself slowly and gently.Plough Pose
From the Shoulder Stand take the legs back over the head
and rest the feet on the floor. Extend the arms behind you,
lock the fingers – you may then twist the hands so that the
palms face away. Always come down with full support of
the arms - lower yourself slowly and gently.Locust
Raise both feet by six inches keeping the
heels together. Now raise your chest, lift
the arms upwards and then link the thumbs
together. You may hold this posture for as
long as is comfortable.Bow
Lift the chest, bend the knees and grab the leg above the ankles.
Stretch the chest upwards and pull the legs towards your shoulders.
As you gently breathe you will rock backwards and forwards. Do
not attempt this posture if you have any back problems.Cobra Pose
Lift the chest off the floor and support the upper body
with the arms – do not push with the arms if you have
any kind of back problem or if the lower back is overly
s ti ff.Sitting Forward Bend
Extend both legs and stretch the toes towards you. Bend
forwards from the hips/waist - rest your hands near the
ankles and relax the lower back. Avoid overly bending the
upper back, relax the elbows and shoulders and breathe
easily.T w i s t
Bend one leg and place the foot by the outside of the opposite knee.
Twist from the waist, keeping the back straight, and place the
supporting hand flat on floor near the hips. The elbow of the other
arm helps support the twist by resting on the bent knee. Do not
twist too far and come out slowly and gently. Repeat on other side.Rest
Always finish your yoga practice with ten minutes of rest. Lie on your back and relax your lower back,
legs, hips and shoulders. Have your legs two feet apart and allow the feet fall outwards. Have your palms
facing upwards with your hands about twelve inches from the body. Breathe easily into the lower abdomen
and relax.