In all Postures (Asanas), the breathing should be done through the nose only and not through the mouth. Always listen to your body. Gradual, relaxed stretching and using the breath (inhaling or exhaling depends on position in the Posture) to reach the Posture will always give you better results. Relax as much as possible and do the all the Postures in slow gradual movements and in a continuous manner. Avoid strain or bounce while stretching and never jerk into or out of a Posture. Be aware of your self while all the time the mind observes the movements of the breath. It does not matter in what order you are practicing the Yoga postures, but make sure you cover the counter posture for each. Relaxation should and must be practiced at end the of Yoga postures. Please be sure to consult with your physician if you have any serious health problems such as neck or back injuries, heart disease, high blood pressure and recent surgery. In extreme cases, you should get hers/his consent before practicing the Yoga postures. If your doctor is not familiar with yoga, show her/ him pictures of the postures.

• Extended Triangle Pose (Uthitha Thirikonasana)

1. Stand erect; place the feet apart slightly more than shoulder width. Keep the feet in line, pointing forward. Balance the weight of the body evenly between the two feet. Keep the head straight. Pivot on your heel, rotating right foot out 90 degrees. The heel of the right foot lines up with the arch of the left foot. Deep inhale. Open the chest; stretch the arms wide on the sides in line with the shoulders and parallel to the ground. Open palms stretch the fingers. Breathe.
2. While exhaling and relaxing the whole body, lean to your right side by rotating the pelvis and turning the trunk slightly up towards the ceiling, and bringing the right hand fingers down touching the floor near the outer side of the foot. If possible, the right palm should rest completely on the floor (Beginners Modification: palm touching the ankle or shin).
3. Now stretch the left arm up, bringing it in line with the right arm, and lengthening the spine. Look at the palm of the outstretched left hand with the corner of the eye. Keep the arms, shoulders, hips, and back of the legs aligned in a vertical plane. Take some deep inhales and exhales while the mind observes the movements of the breath.
4. Faces down, with deep inhaling and relaxing, slowly come-up by reversing the steps (3, 2 and 1). Repeat the steps on the left side. Do not bend the knees or elbows when leaning down or getting up.

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• Twisted Triangle Pose (Parivrutha Thirikonasana)

This is the revolving Triangle posture. It is a counter pose to Extended Triangle Pose

1. Stand erect; place the feet apart slightly more than shoulder width. Keep the feet in line, pointing forward. Balance the weight of the body evenly between the two feet. Keep the head straight. Pivot on your heel, rotating right foot out 90 degrees. The heel of the right foot lines up with the arch of the left foot. Deep inhale. Open the chest; stretch the arms wide on the sides in line with the shoulders and parallel to the ground. Open palms stretch the fingers. Breathe.
2. While exhaling and relaxing the whole body, rotate the trunk along with the left leg to the right. Take deep inhalation and exhalation. Again relaxing and exhaling, lean the torso forward parallel to the floor. Twist the hips and shoulders more.
3.  Bring the left palm or fingers on the floor near the outer side of the right foot (Beginners Modification: touch the foot or ankle or shin with the palm). Stretch the right arm up, bringing it in line with the left arm. Look at the right palm with the corner of the eye (Beginners Modification: if you don’t have balance keep the face down). Take some deep inhales and exhales while the mind observes the movements of the breath.
4. Face down, with deep inhaling and relaxing, slowly come-up by reversing the steps (3, 2 and 1). Repeat the steps on the left side. Do not bend the knees or elbows when leaning down or getting up. The feet should be planted well on the floor all the time.

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• Shoulder Stand Pose (Sarvangasana)

Though Sarvangasana is commonly referred to as the ‘Shoulder Stand Pose’ because one is essentially standing on one’s shoulders, the literal translation is ‘Entire Body Pose'.

1. Lie flat on the back in Relaxation Pose (Savasana/Corps Pose). Take deep inhale and exhale. Hands underneath the body palms facing down rest the elbows firmly on the ground. Bring the legs together.
2. While exhaling, bend the knees and move the legs towards the stomach until the thighs press down on it. Squeeze the knees towards the chest. Relax with some deep breaths.
3. Swing the torso up slowly off the floor with deep exhalation and support the back by the palms by bending the arms at the elbows. Palms flatten against the back, fingers pointing upward, knees over the forehead, begin to push the upper body up gently by walking the hands down the back. Breathe.
4. While exhaling and moving the body weight gradually onto the shoulders, straighten the trunk and thighs up until the chest touches the chin. Bring the legs straight, toes pointing up.
5. The back of the head and neck, the shoulders and the back of the arms up to the elbows should rest on the floor. The body weight does not rest on the neck or spine. Do not turn the head or neck. Keep the head still and centered. Stay in this pose for few minutes while the mind observes the movements of the breath.
6. To release the Posture, bring the legs over the head and place the hands and palms firmly on the ground. Breathing normally and slowly, roll the torso down onto the floor, vertebra by vertebra, using the hands as a break. Finally, bring the legs down.

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• Fish Pose (Mathsyasana)

This is a counter pose to Shoulder Pose 

1. Lie flat on the back in Relaxation Pose (Savasana/Corps Pose). Take deep inhale and exhale. Hands underneath the body palms facing down rest the elbows firmly on the ground. Bring the legs together.
2. Place the body weight on the elbows. Exhaling, lift the upper body just above the ground by pressing down on the elbows.
3. Inhale, raise the hips, and arch up the chest. Stretch the neck back and drop the head back. Rest the crown of the head on the floor. Open the chest. This is Half-Fish Pose. Take some deep inhales and exhales while the mind observes the movements of the breath.
4. To come out of the pose, first lift the shoulders, release the neck, and head. Place them gently on the floor, and then release the arms. Lie flat and relax with deep inhale and exhale.
5. It is better not to attempt Full Fish Pose until you can sit comfortably in a good Lotus Pose (Padmasana). To do Full Fish Pose: Sit in Lotus Pose; then lie flat on the back. Inhale; arch the back by lifting the neck and the chest. Rest the crown of the head on the floor on one side and the buttocks on the other. Press the head further back by bringing the hands over catching the big toes.

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