BHARDWAZ ASAN : Front leg from buttock to knee should be in line with mat. Take hand of back leg to front leg underneath knee....elbow straight....holding knee stretch arm like full arm balance..fingers inside knee...touch your knee on your fingers...before turning your trunk should be in one straight line from mooladhara to throat...front leg groin revolve and when you rotate back leg toes should not move...back of arm pits and ribs should revolve ...raise the chest closer to leg...turn tailbone and skin on buttocks...look back....chest should turn more than your head...pressing hands pressing back of waist towards roof...weight on both hands should be equal.....CHANGE...Mooladhara should not shake...one buttock is below...make both buttocks on floor....move groins anti clock wise.....chest clockwise...suck kidneys deep in till it touches front portion of body....shoulder blades and shoulders down...side trunk up...knees together...position of knees should not change ...turn navel with back...both armpits parallel...with hands push and turn...revolve...front chest open ...broad chest...
VIR ASAN: Sternum up shoulder blades down ...medial line of calf muscle and thigh parallel...left hand on right knee..right hand on back...bring navel close to front thigh..CHANGE...knee which you catching should not come up ..exhale revolve..turn collar bones there should be life in collar bones..press metatarsals on floor...when you press chest goes backwards
BADHKON ASAN: ..... Bring both hands on right side press your fingers...concave lumbar...circularize spine...these work on outer vertebrae...ascend turn...do not lift groin of other leg up....press knee down and revolve...lift entwine spine up...do not loose muscles of back...CHANGE...Groins and feet passive..knees and buttocks are activising parts...ascend trunk and turn bottom trunk...turn root not shoot...
VIR ASAN: Sternum up shoulder blades down ...medial line of calf muscle and thigh parallel...left hand on right knee..right hand on back...bring navel close to front thigh..CHANGE...knee which you catching should not come up ..exhale revolve..turn collar bones there should be life in collar bones..press metatarsals on floor...when you press chest goes backwards
BADHKON ASAN: ..... Bring both hands on right side press your fingers...concave lumbar...circularize spine...these work on outer vertebrae...ascend turn...do not lift groin of other leg up....press knee down and revolve...lift entwine spine up...do not loose muscles of back...CHANGE...Groins and feet passive..knees and buttocks are activising parts...ascend trunk and turn bottom trunk...turn root not shoot...
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