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UPWARD DOG...Suck cartilages in..bottom buttocks down...back leg straight up..bring waist close to wrists...Sternum higher than arms
   CHATURANG DAND ASAN.....Broaden heels..move hips close to arms......
 DOWN DOG...........roll inner knee back more and more ...Shoulder blades close to kidneys.......from arms make side waist longer...move triceps up

PARSHVO TAAN : .....Exhale bend ...reverse palms ..back of palms on floor..stronger wrist better extension of spine...press the palm on floor ....CHANGE...go down with pelvic girdle

PARIVRT PARSHVKON ASAN:  .......stretch hand over ear from inner navel towards head...tailbone towards head..CHANGE.. Squeeze from inner pubis towards hand?????

PARIVRT TRIKON :....... Revolve buttock and groin...take middle shoulder blades in...arm pressing down and armpit going up....revolve kidneys maximum

ARDH CHANRA ASAN: No skin of armpit should touch chest......front leg take skin deep into hip joint

PARSHKON ASAN : ......As you bend knees skin of tips of toes move backwards and flesh of legs move forward...turn left shoulder blade run parallel to right shoulder blade..turn chest.....ascend tailbone...

BACK BENDS   

COBRA POSE : Move ribs in ....Sternum up...contract the hips or buttocks and tighten the thighs.

UPWARD FACING DOG: Use bricks below hands to understand action on tailbone. Pull up or tighten knee cap or Patella. Tailbone in and up. If knee caps are tight then tailbone goes up. REVERSE WRIST and see ...back of elbow head stretch up to upper arm.

SHALABH ASAN : ( A)  Knee cap in  and stretch toes....Lift thighs and groin up.

( B ) Stretch fingers and  toes in opposite direction . Lift shoulder , groin and  thigh up.

DHANUR ASAN : Pull and push from armpits and ankles . Put rolled blanket below thighs to raise inner thighs. Ascend inner thighs .Entire body goes up except Patella or knee cap. Move Patella in. Spread all toes power will come in thighs.

KANDHAAR ASAN : Knees straight.

Thighs, Pubis, tailbone and sternum up.          

Move calf muscles in and increase space on back of knees .

Shin bone perpendicular to floor or knees over  heels.

URDHVA DHANUR ASAN : Knees and elbows straight.

Move head towards pubis.

Thighs, Pubis, tailbone and sternum up.          

Move calf muscles in and increase space on back of knees .

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PASHCHIMOTAAN ASAN : 47.00....... Both legs straight...sit on front of buttock bone touching blanket or bolster...metatarsal skin from pits of toes towards floor...catch feet with both hands ...top thighs drop down..as trunk is moving skin from upper top leg move towards lower leg...sternum up....lumber in concave back..sternum facing roof ..hit back of ribs towards sternum...from side of chest look up...navel should be close to chest...chest close to throat....throat close to head..thighs descends.....bottom of calf muscles ascends rest of legs descends....waist to armpit stretch forward ...do not close armpits...roll legs and buttocks inwards....when move head down outer skin of buttocks move towards pubis...move chest forward...lengthen lattice muscles...move armpits to level of knee and elbows...move floating ribs forward......dip middle of chest to floor.....dip thoracic spine towards sternum.....join top legs together...do not let loose top leg


1.10....TRIANGLE POSE : Move toes from ether to earth means from smallest toe to Big toe in front leg and opposite in back leg and see the difference in ankles which become more alive
brick is used for confidence and balance or not to wobble
1.18.....Make right angle triangle near perinium
Turn navel and sternum up towards sky...stretch groin like a carpet..tail bone straight....
Move toes from ether to earth means from smallest toe to Big toe in front leg and opposite in back leg and see the difference in ankles which become more alive. Also rotate calf and thighs of both legs in same direction.
Stretch upper arms upwards from front and lower arm downwards from back or arm . Stretch shoulders in opposite direction.
brick is used for confidence and balance or not to wobble
lift left little finger up and right thumb down turn buttocks backwards towards tailbone...change.....look from left eye towards right thumb...neck released or not ? Lenghen the neck and then look up to left or right hand.
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DOWNWARD FACING DOG :.... Middle wrist in medial line with toes and middle of knees only then STRENGTH will come......middle of second finger have equal weight distribution.......stretch from elbows to shoulders.....TRIANGLE here right angle triangle...V- SHAPE............back of thighs going into back of buttocks...shin becoming longer..
....middle of wrists in line with middle of metatarsal....middle finger touch floor..donot make outer side of index finger touch floor more.......how to move 33 vertebraes......do not stretch centre spinal coulm but outer edges of right and left long  not the middle...move outer edges.....form a right angle triangle..sharp tail bone ..elongate neck... side neck down.... spine up...head of elbow ....kidneys in...side legs should face side wall front leg facing front wall and back leg facing back wall...come up
.....bottom knee should go up and top knee should go down....big toe and small toes should go in opposite directions and should have more gap between
 CHATURANG MUKH SHAVAN ASAN: is a beautiful natural presentation of legs which teaches it should same in downward and upward facing dog
 ........see width and middle lines on thighs and calf muscles of both legs...........stretch from middle of thighs, knees and calf  muscles to both left and right sides....arches on feet should be same length in all three downward,upward facing dog and Chaturang dand asan so in upward facing dog stretch inner metatarsal towards anus
.....middle of shin bone back more and more ...similarly middle of thigh...energy from outer elbow to inner deltoid
UPWARD DOG...Suck cartilages in..bottom buttocks down...back leg straight up..bring waist close to wrists...Sternum higher than arms
     CHATURANG DAND ASAN.....Broaden heels..move hips close to arms......
 DOWN DOG............roll inner knee back more and more ...Shoulder blades close to kidneys.......from arms make side waist longer...move triceps up

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 SHIRSH ASAN : 1.42... Hypothalamus should do taad asan...move thighs in from back to front...ears perpendicular.. head of nose up..TRIPOD....balance on head of elbows.....skin on sides of both thighs should challnge each other for sucking thighs in.....1.45 All true ribs come forward and false ribs go backward...for not oscillating skin on top of each toe should move down and on thighs skin should move up.....tailbone suck and bring calf in line with tailbone...maintain fore arm in firm position by rolling in and moving tip of index finger moving to other side...thumbs go deep inside and forearms will move in....stretch  bone from buttock to heel.....hypothalamus perpendicular to floor...

1.56....... skin on buttock moving down or up...leg, shin and navel in line....move armpit forward and hypothalamus back......2.08....balance between armpit and  back of head....keep leg bones straight from sockets of hips to heel...extend back of body more than front of body

PRASARITA PAADOTAN ASAN : Knee should be like a ball not like a knot knee....inner knee should wide open for hands to go down..roll back and broaden along with motion...after placing hands on floor increase distance between legs....turn inner back thighs towards top..concave back...skin of feet backwards...skin of palm forward ..skin of back palms should reach nails...skin of toe should talk to metatarsals..elbows in bend..head down..open calf muscles...from perinium extend the skin on either side of buttocks...see skin on buttocks takes same curvature like from feet to ankle...same rotation of feet and buttocks........inhale come back with concave back

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TWISTING.... 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......Both armpits parallel.......CHANGE...knee which you catching should not come up ....other buttock 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...turn navel....normal breathing....
 .... VIR ASAN : ....Centre of ankle,centre of metatarsal ,centre of shin on floor ......outer ligament of knees descend......press big toe ...revolve heel so that metatarsal on floor....back thighs does not shorten ......top frontal thighs roll in....squeeze top thighs ...lie down ..relax ears and eyes ....sternum up...try to bring lumber down without disturbing abdominal organs...lengthen lumbar towards head without constricting chest
 .... BADHKON ASAN: FOOT on rolled blanket foot to let loose  ....knees and groins go down now.....lift buttocks up ..passive calf muscles to go hips down...fibre of leg loose ...ligament of knees  loose...groins flat...

.... SUPT BADH KON ASAN : ..... CURVE BACK foot to knees to go down ..open arch..broaden heel......divide from navel.... back active..passive groin and knees....back ankle move towards heel...??  top ankle should move towards knee........SIT............. bone helps to open heel and groin...roll skin of thigh from buttocks to knees.????.....roll thighs ..open heels passive groins..
 ...TWISTING....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...donot loose muscles of back...CHANGE...Groins and feet passive....only knees and buttocks are activising parts...ascend trunk and turn bottom trunk...turn root not shoot...
PARSHVOTAAN ASAN..........Left and right pubis equal........back leg groin move circularly...pelvic girdle should be  ????.......space between trunk and pelvic girdle...both side of pelvis parallel.....move navel up turn navel ....left navel towards right...lengthen navel....extend navel...extend sternum...CHANGE...Take big toe of back leg in for more rotation of buttocks...navel of right and left equally move down ....press big toe mouth ...if head moves waist should move ...raise big toe of back and open thigh of back you have to

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PARSHVKON ASAN : Move from Big toe towards small toe of front foot and knee also in same direction. move calf muscle of front leg and see impact on back leg knee and ...moving back.

1.55 PARSHV KON ASAN : Right leg out ...bend from outer ligament of knee..spread ligaments.....press heel of right foot down.....lengthen inner ankle of right foot and rotate right thigh from inside out.. lengthen right buttock in... from inner buttock lengthen left arm....bent leg skin should move backwards...CHANGE ..Left leg out... left hand down with ligament...bent leg ligament should be passive As you bend knees skin of tips of toes move backwards and flesh of legs move forward...turn left shoulder blade run parallel to right shoulder blade..turn chest.....ascend tailbone...
SUPT VIR ASAN : ..medial line of Meta tarsals on floor....one buttock is touching and other is touching less....turn groins out....those who are sitting have to... outer knees down...more outer knees goes down then one day you can do supt vir asan...pressing toes on floor....lengthen ligaments of knees...lengthen shin and thigh...side ribs more active....do not think of sternum you have think of side back ribs....back trunk of skin should move towards buttocks and skin of front trunk towards head...move shoulder blades towards kidneys.....collar bones....widen lumbar without sinking sternum...lift knees 6 or 7 centimeters up without lifting chest  let buttock down ...without lifting lumar put knees on floor
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TRIANGLE POSE : Move toes from ether to earth means from smallest toe to Big toe in front leg and opposite in back leg and see the difference in ankles which become more alive.....      ...TRIANGLE POSE : Upper arm should go forward  Lower arm back and upper arm..open sternum..back spine close to sternum...Left pelvis towards buttocks and right groin towards wall...stretch back of right leg straight...broaden sole of left...inhale come up..CHANGE ...Right palm heavy....spread legs more to get Triangle...right ribs in lower them down....outer ankle in..sharp edge of ribs...hip in waist down....side ribs sharp like a sword..
 ........ TRIANGLE POSE : Skin of upper arm going down flesh goes up and skin of lower arm going up and flesh goes down...make a triangle of anus ....keep on spinning legs till  go on moving till triangle is made...look from eyes...left thigh should go down till hand goes down........go down with armpit.....lower armpits in line with wrists....do not move buttocks back when go down.. ....right foot in right groin in...as groin foot turn groin should also turn.........facing little toe so much you turn groin    ..left groin going towards thigh..lift left arm up ..seperate spine......1.20.30.....bring life in left leg by lifting left groin up.. ARDH CHANDRA ASAN......front groing of right towards ceiling.... Revolve the left groing from back to front...

TRIANGLE POSE : .........When right shoulder goes down towards right side groin should go towards outer hip to help left shoulder to go up...................keep elbows firm...down arm should go down and upper arm should go up...

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Paadangusth Asan : ... Legs one foot apart . Distance between feet , knees and groins should be of equal distance. skin of buttocks facing side walls. Revolve buttock skin to front and go down. Press outer feet on floor...then you can turn skin more..look up waist down chest up..spine should be like canoe..bring buttock in line with edge of metatarsals as  if you are topling.....trunk forward.....exhale and go down from middle of  floating ribs to floor...in all forward bends upper arm should be stronger than lower arm..Press outer feet for inner legs to come straight...widen elbows so that forearms go down..side of trunk should be longer than centre ..do not make centre abdominal organs long...relax tongue donot take tongue to throat...take shoulder blades sqeeze shoulder blades...inhale come up..roll thighs in....
All forward bends give ??? pain slow long nagging pain whereas back bends immediately breaks discs. All forward bends slow long nagging pain
HAST PAAD ASAN : Broaden sole and heel of bottom feet. Exhale bend forward and insert hands deep to touch front of heel.....??? sole on mounts/ marms??? of palms...inhale move buttock bone forward to get concave back..head up for concave back ...dip waist for head to come up...   ....pressing palms on feet extend biceps and triceps towards roof..lengthen upper arm..dip back lengthen arm..look up from Sternum...exhale move from  inner arm  head down...inner deltoids should go down more....inner shoulder muscles go down....   do not change length ..inhale come up with concave back...concavity lessen pain...convexity increases pain...
 UTTAN ASAN :  Exhale bend ..narrow thighs....broaden feet ...more you suck top thigh bone into inner leg trunk do not come down......outer side of thighs should go in for trunk to elongate....  .broaden knee let navel face the floor..let head down from navel

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PAAD HAST / PAADANGUSTH /UTTAN :  .....Rotate thighs and lower legs from front to back...........    Toes on wood helps to open back of knees and knees stretch more and energy flows in same straight line like a river and valleys go away.........In Paadangusth armpits come down and in Paad hast waist comes down naturally.....In Paad hast more curve in front of ankle as compared to Paadangusth ....You have to learn sequence which asan to do first in order to do difficult asan....
... All these increase strenght in cartilage.........In Paadangusth legs go back so increase curvature in front of ankles but in Paadhast legs are perpendicular and curvature is more near front of ankle...In Uttan asan it is nullified.........In Paad hast diaphram comes down and
PAADANGUSTH .........Bring body weight to knukles....holding knukles pull trunk down...roll thighs in ..broaden back of knees..bring head down from perinium..perinium closer to floor..watch widening of legs....we learn about back straight in paad hast asan........PAAD HAST put hands below feet so that big toes touch wrists and see movement on back...cartilage up and in.......groins passive and let groins come down...ankle should come forward not backwards.....UTTAN : DELTOIDS down to floor so abdomen elongates longer...spread palms apart so that Deltoids can come down further..let cartilage grip bones...........PAAD ANGUSTH.........thighs in but mind makes it in more revolving...   PAAD HAST.....Firm/ bend elbows and side chest and trunk comes down from the waist and firm/from pubis .....  strengthen elbows......side chest and side TRUNK come down...............come to UTTAN ASAN..Here bottom cartilages naturally go but top does not go towards bone ..diaphram passive and down

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HEAD STAND ... Do not push hands on back of  head ....for stability move energy from second knuckle of index finger towards nail...index finger is controlled by big toe nail....tip of nails should be in middle of eyes...inter lock thumbs also to help index finger to come closer....when you raise legs up but lift from legs rather from inner shoulders then initiative should be from inner shoulders as if inner shoulders are doing head stand....ascend shoulders when going up
....Broaden the knee,heel and sole...raise inner edge of heel and sole than outer edges...inner edges give stability outer edge not...Patella should be fluid move it in ..take groins back towards buttock bones then you can revolve legs better...back groin higher towards leg front groin towards trunk then legs will be perpendicular to the floor ....it is groin that corrects your legs not feet...integrate big toes nail as they are going away
 Stretch arms from arm pits not from fingers....Horizontal stretch of arms..How to know vertical action? Watch little finger outer nail ...come down with outer edge of little fingers nails down ..hands longer how is conditions of hands now?
HEAD STAND :  (Move lower back or dorsal spine in or make it concave...Sharpen inner leg by stretching ankle to heel
....Lift inner upper arm and deltoid.. .more you press lower arm and wrist more you feel light  on upper arm......roll thighs in....from inner knee to inner ankle ascend...sharpen inner heel....broaden knee by lifting calf up...abdomen back ...tailbone in...broaden ribs...)
....right leg down but left leg in same place...stretch heel from hinge...heel should be in line to hinge...hinge perpendicular so that heel can be perpendicular...

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SHOULDER STAND : Why to use belt? To understand function of each and every fibre of hand which part is touching and which part is not touching
(scapula up inner biceps out) is outer sides of triceps touching belt evenly belt is used to move biceps inside out ...to open biceps which does not happens without belt..... more biceps goes inside out better shoulder blades go up ( broadens the knees,heels ..inner and outer big toes equally extended) belt will not adjust but you have to adjust according to belt.......belt is there to help ribs to be concave..bones of middle finger should touch ribs to get concavity....index fingers ....roll big toes so that two corners are parrallel to each other
HAL ASAN :  Stronger wrist against belt better the asan ...extend corner of toes  towards base...from nail ascend the buttock from foot ascend top leg....... hit the belt sideways ...open side chest...in Hal Asan Shirsh Asan side chest is important...side ribs should be higher not the center so lift side ribs towards buttocks......why eyes have stress or tension ? Wooden floor does not move but skull move......so take soft blanket below head which moves and makes eyes feel comfortable

SHOULDER STAND and HAL ASAN : ...Maximum height between armpit and pelvis in Hal asan...outer arm and outer shoulder on floor...LATISSIMUS DORSI muscle extend...lift 7 cervical vertebra near to floor....hands as close to lower shoulder blades as possible...if you keep top of thighs lifting that will help back to lengthen
....In Sarvaang asan lift from middle of tailbone straight up..roll thighs in...skin in front of thighs moves down towards head and back of thighs up towards knee....whenever you work on skin it works on nervous system...Broaden knee ..top of knee in to thigh...lift calf up towards heel..LATISSIMUS DORSI  in..back of armpit up....tongue passive on lower palate...inner eyes recede down and outer eyes towards temple...relax face..legs dynamic...
come in HAL ASAN spread legs one foot apart arms straight extend arms to lift inner shoulders ...lift inner thighs and inner knees..be on crown of toes...donot drop knees broaden and firm knees...lift kidneys
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PRASARITA PAADOTAN ASAN 2.22...jump 4 feet apart and do not turn toes in or out just adjust....move metatarsals back tail bone forward ...Exhale bend down forearms perpendicular to floor ...move back of head down...if sides of ribs are strong then throat is blocked.........so sides of ribs should be like petals of flower ( sides of ribs released or more space then you will feel more lightness in brain)...(tongue on lower palate so that brain remains quite also keep trapezius down )

 Move groin back.. Extend tailbone...pubis flat as much you can...head of pubis in...circular leg and knee...lower leg skin turn
Knee should be like a ball not like a knot knee....inner knee should wide open for hands to go down..roll back and broaden along with motion...after placing hands on floor increase distance between legs....turn inner back thighs towards top..concave back...skin of feet backwards...skin of palm forward ..skin of back palms should reach nails...skin of toe should talk to metatarsals..elbows in bend..head down..open calf muscles...from perineum extend the skin on either side of buttocks...see skin on buttocks takes same curvature like from feet to ankle...same rotation of feet and buttocks........inhale come back with concave back
 Look at outer side of feet on heels coming up ....inner ankle is down and outer ankle up so lift inner ankle up
 ...Pressurize outer sides of feet back of neck ascending and Trapezius descending....relax temple, throat, jaw and tongue...palms not  under shoulders but under elbows...abdomen soft for this softness turn back of thighs inside out..
8 PRASARITA PAADOTAAN or EXTENDED LEG STRETCH ( Prasarita means extended Paad means foot and Uttan means stretched)
Put palms in line with legs. Tuck tail bone and move tail bone towards head. If you feel tail bone moving back then move buttock bones towards hands . Lower back concave. Open more and more from diaphragm.
Energy moving from head to tail and then tail to head from downwards side. Move groin forward for bending more.Stability and mobility in groin. With help of arms inner thigh muscles towards groin....so that inner thigh muscles should raise groin higher and higher.
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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...

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PASCHIMOTAAN ASAN : Roll thighs from outside in. Do not let knees cave in. Press outer ligaments down for it outer calves to outer knees that helps to keep outer knees down...     From inner ankles to heels. As compact buttocks spine ascends...inter coastal muscles forward...open armpits and move armpits towards elbows then see more stretching .......armpits going away from trunk....
... For doing Paschimotan asan legs should be like Chaturang dand asan ....as in Chaturang dand back thighs become broad but in Paschimotaan thighs become narrow that is why yogis gave Chaturang dand before Paschimotan to tone legs........in Paschimotaan raise leg broadend heel, sole and lengthen the arch.....Taad asan in thighs in ..when to catch legs groins are FULKRUM so move it forward.....all upward,down dog and Chaturang together is Paschimotan...Upward dog in sternum....kidneys like Downward dog...if Sternum goes forward then kidneys goes in.....PITS in toes...legs shrunk...... abduction and adduction of muscles...without skin how to expand or contract.......skin contracting downwards on foot more back and spine moves forward
widen the armpits PREGNANT WOMEN LEGS APART...move from groins..move armpits...perinium and pubis  towards knee ....tailbone towards ....tips of toes towards floor....flesh up skin down....
Where thighs and buttocks bifurcate you have to put that portion on rolled blanket. Contract buttock suck flesh in only hip bone on rolled blanket. Auto massage of flesh and skin. NO MOVEMENT ON HEEL BONES and now take hands up . Can you feel difference ... energy on back of leg....exhale bend forward but do not move heel...extend floating ribs and if floating ribs comes down head comes down....broadens biceps...lower and upper arm hitting elbows ....upper arm energy moves from shoulder blades towards elbows ...for lower arm energy moving from fingers towards elbows.. alert or broaden heels and soles ( tailbone moves forward clavical region open from arms ) as head goes down groin goes down
 If Heels up on rolled blanket and hips on floor ...what difference you feel ? Extension on lower leg ...Calf muscles stretch more ...But when hips are up on rolled blanket and feet on floor then more extension on hamstrings head can not move without stretching calf muscles.....Now third experiment hips and heels on rolled blanket then middle of back of leg or knees extends more....broaden heel and sole.....if skin is hard on sole then you bend more
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TAAD ASAN : Roll back of thighs from inside out. Press inner edge of heels. Extend inner back corner of leg. Do not constrict thigh. Source of action is on back of leg. Roll in pelvic girdle from hips. Knee caps parallel to each other. Roll in back of knees. Tail of tailbone like pocker stiff. Bottom pit should be sharp like a razor. If weight is on toes thighs have come forward. You have to divide weight of body from middle of arch equally. Do not press the sole press the heel. ...... bone is straight...do not look at flesh  steady the bone. Bone is in centre so outer body should encircle the bone.Bone should not touch the flesh but flesh from the front should touch the bone so that flesh of back and flesh of front at equal distance from bone. Join the twigs ...roll ankles inwards.......top skin.......perpendicular to floor. Roll the knee caps.Circularize the skin of thighs from back to front. Ascend the perineum and anus. Space between perineum and anus .... Open chest..drop armpits...arms down..Latismus.... Skin on bottom buttocks opens out......skin on back of thighs inside out...    bring pelvic girdle forward...roll out thighs
1.44.... Head of elbow concave to make elbows straight...stretch thumbs and see hands longer or short?
look at your toes and from middle of 5 toes make a medail line which will flow like a river between middle of ankle ,middle of knee, middle of quderacep muscles,thighs, middle of pelvic girdle ,middle of waist, middle of sternum, middle of nose and centre of brain.....so centre of brain is balanced between two feet.....one inner heel is pressing more on floor and other inner heel is floating so one which is floating is not in middle line so roll that heel.... so make it to come on floor let heel circle equally ....divide skin on bottom of both heels like a wings of a bird ...after stablizing heels similarly on bottom of both soles divide skin equally on both sides ..exactly in middle open like wings of a bird....?Easy to press on Big toes side but difficult to press on  small toes sides so .....look at back of knees head of calf and thigh should be parallel for that head of thigh slightly towards back now legs are like BANANA STEM straight.....inner is getting loose so make it firm.....energy of anus move up......perinium and navel..........floating ribs and diaphram in one line.... diaphram moving in....

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Please get ready for yoga nidra.
Lie down on your back on the floor in shavasana
Keep the feet a little apart, hands by your sides with the palms turned upwards.
Close your eyes and keep them closed throughout the whole practice.
Now bring about a feeling of inner relaxation in the whole body ... concentrate on the body and become aware of the importance of complete stillness, pause Develop your aware’ ness of the body from the top of the head to the tips of the toes. Complete stillness and complete awareness of the whole body.
Continue your awareness of the whole body ... the whole body ... the whole body.
Mentally say to yourself: l am aware.. I am going to practise yoga nidra ... I will not sleep (unless you are practising for insomnia) .. I will remain awake throughout the whole prac tice’. pause
Now begin to rotate your awareness throughout your whole physical body.
Repeat the different parts of the body in your mind and simultaneously become aware of that part of the body.
You can also visualize that part of the body in your mind, but don’t concentrate too hard.
Become aware of the right hand. pause
(ijht side)
Right hand thumb, second finger, third finger, fourth finger, fifth fingers paInt, back of the hand, wrist, lower arm, elbow, upper arm, shoulder, armpit, right side of the waist, right hip, right thigh, knee, calf muscle, ankle, heel, sole, right big toe, second toe, third toe, fourth toe, fifth toe
(left side)
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It is good to avoid sleeping with diffused thoughts. As all daily duties are properly attended to and are given due importance, similarly the act of sleeping should also be treated in the same way. The mind should be given this training. A machine which works throughout the day without interruption gets heated. Sleep is a cooling device. It recharges the battery of our body which gets discharged while functioning during the day. Energy that we spend in hard toil is recouped. Before lying down for sleep, sit for a while on the bed calmly and quietly, say for two to four minutes, Shake from your mind all thoughts about the activities of the day. A simple way of doing this is to start mental japa or ishta mantra. Any disturbing thoughts of the day will automatically be driven away. Then meditate on your ishta (desired deity) for some time and lie down in bed in this state.
Yoga nidra is a more efficient and effective form of psychic and physiological rest and rejuvenation than conventional sleep. However, through the practice of yoga nidra, we are not only relaxing, but restructuring and reforming our whole personality from within. Release of tension, relaxation and peace of mind are the secrets of transformation. When a man is under tension, his behavior is influenced, and when he relaxes, he becomes natural. If you practise yoga nidra, then the nature of your mind cart be changed, diseases can be cured and your creative genius can be restored. Subconscious and unconscious mind are the most powerful forces in the human being. This simple practice of yoga nidra has the capacity of penetration into the depths of the human mind. Whether people have any physical, mental or emotional probIems  or not, yoga nidra should be practised daily to dive deep into the mind and aid in the evolution of your consciousness.

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Generally, some people suffer from sleeplessness in varying degrees and others suffer from excessive sleep. If we think over this with a cool and pure mind, we shall realize how many long and precious hours we lose and spoil by sleeping uselessly. If we had used this costly time in doing some important work we would have achieved marvellous results.
In a nutshell, if we sleep just for the necessary hours and use the rest of our time in constructive work relating to our own life or that of others, we can attain a high position in society. AU the time that we spend in useless sleep can better be utilized for study, earning money, in service of people, or in spiritual practices for attaining self-realization.
‘Nhen just a little sleep can suffice, where is the necessity of long sleep? It is necessary for all of us to know something about the science of sleeping. What should be the quality of sleep? How many hours should we sleep? How should we sleep? How can we get rid of our feelings of tiredness quickly? How can mental tensions be diverted? What sort of sleep will bring us freshness and energy? Practical processes relating to sleep will be explained here along with a few necessary rules for efficient sleeping. For example, excessive sleep indicates inertia and sleeplessness is the result of mental tensions. Both are undesirable.

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Just as the body takes rest while sleeping, the mind should also get similar rest. Even during the night, the running of the
mind does not cease. When we fall into sleep with mukifari 4 ous thoughts, some thoughts (involving passion, anger, greed, f pride, attachment and all sorts of things> appear in different
shapes and forms When the mind wanders about here and there, one does not have sleep and is engrossed in horrible dreams. The mind is not peaceful and there is no feeling of being refreshed. Passionate thoughts based on fictitious events appear even at the dead of night and cause the soul to wander and get tired. These undesirable thoughts need to be diverted. If the mind is taken away from all these feelings and is turned towards one particular direction, one can attaIn peace and pleasure of mind.
Sleep is a lower stage of sainadhi. While sleeping, man forgets all worldly troubles, anxieties, tiresome feelings and he travels into another world; no amount of abuse Will affect or enrage him. In samadhi, also, man is away from all the feelings and sensations relating to this world; the organs do not communicate any feeling. But there is a difference between sleep and samadhi. In sleep one has neither knowledge of, nor power to control, oneself. In samadhi, although the organs do not communicate to him ideas connected with this world, one is quite within one’s soul and has full knowledge of everything, but that is a very high stage, rather the highest, when the self is in a state of complete knowledge and infinite light. And then this world appears to be completely dark.

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There is one more problem. A man of the present age remains tremendously busy. In the modern industrial and material world, an average man keeps running after high aims and desires. We know of the busy life of people in the big cities. There are sozn people who are so very busy in multifarious activities that they do not get time to sleep properly or to take proper rest. This is a problem for them, Businessmen, doctors, social workers, government or other officers, all have some difficulty regarding sleep. There is one golden rule which can be prescribed for all such people by which they can complete their requirements of sleep by lying in bed for only three hours. With this short interval of sleep they can get rid of their exhaustion caused by twenty- one hours of hard work. Napoleon is said to be one of those who slept a minimum of hours. ft is said that he had to stay on horseback for days together and he completed his sleep even in the saddle. Gandhiji was also a light sleeper, he slept easily while travelling to and from programs. His hard and continuous brainwork is known to all. What were the reasons for their success? They were yogis in a true sense. They possessed full concentration of mind. They were busy after fulfillment of their goals with deep concentration Concentration has tremendous powers. It is said that yogis never sleep. They always keep their minds towards their goal with undiverted attention. A yogi transforms his sleep into samadhi.

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In general, people experience a feeling of tiredness of body and heaviness of head after leaving their bed in the morning. Some people experience feelings of lethargy when they wake up. They do not feel like getting out of bed and they keep on dozing in a half awake state. There are many who sleep for eight long hours, r even more, but feel as if they have not completed their sleep. For an average healthy person, eight hours of sleep is not only quite sufficient but is rather more than the actual requirement Many people do not get sleep unless they take bromide or other tranquillizers. Thus we see that while many people suffer from excessive sleep, there is quite a large number of those who do not get sleep at all. Others get no sleep unless they read some books or novels. This habit is also bad for health. By reading in a lying pasture the eyes are subjected to undue pressure with the result that they get tired and exhausted due to excessive strain, and sleep comes with this induced lethargy in the organs. This is a bad way of going to sleep. There are other people who do not get to sleep without having a massage. This habit is not only bad but is dangerous for those who are rheumatic. If this facility is not available when one is away from home, one does not sleep. These are all bad habits and we should take them to be ailments of sleep. Sleep should be natural and should come in a proper and natural way.

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The next important point in ajapa is that one should keep the mind fixed on the center of meditation. It may be ajna ahakra (the third eye or eyebrow center) or anahata chakra (the heart center) or any other center in the body. This is called ishwara pranidhana. Three things are very important in ajapa: tapasya (sustained endurance), swadhyaya (continuous self-observation) and also ishwarapranidhana (fixing the mind on the center ofmeditation). Yet three more important points of ajapa practice are deep breathing. relaxation and total awareness. Not a single breath should go unnoticed. There should be no automatic breathing. You must have unceasing awareness of every ingoing and outgoing breath. As soon as the mind wanders, bring it back to the breath.
Thus ajapa is adjusting a man tra to the breathing process. It can be practised anywhere. in a chair. on the floor or in any asana, particularly padmasana, siddhasana, siddha yoni asana or sukhasana.
The most important point in ajapajapa is that first of all you have to breathe in and out consciously and not automatically. Automatic breathing goes on at night also It is not ajapa. You must consciously notice every ingoing and outgoing breath. Like a watchman, watch the continuous and unceasing consciousness of the two breaths

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The alternate functioning of ida and pingala keeps one away
from one’s inner consciousness. So long as they work alterirately, saniadhi cannot be attained. It is only when the two birds — ida and pingala — are tired and they retire to the center, the self, that the sushumna awakens and the process of meditation becomes automatic.
According to swarayogawhen both the nostrils flow equally it indicates that the sushumna is flowing. At this time one should give up all worldly work and meditate. It is a common experience that sometimes the meditation is quite successful. This is because there is harmony in the entire system. When the sushumna does not function, one does not achieve concentration even with effort, So it is important that the functioning of ida and pingala should be harmonized by yoga practices and meditation, making it possible for sushumna to function.
In order to stop the chain of thoughts, one has to observe the thoughts, one has to see them consciously. During ajapa you must have a complete and unceasing awareness of what you are doing. Like the oilstrearn which does not break in the middle, let your consciousness also be continuous. Maintain continuous awareness of what you are doing.
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. If you make a habit of getting up early in the morning and give it a strictly practical shape in your everyday life, you will find that there will be a thorough change in your life. Its effect will be on all matters connected with your living. Firstly, you will feel energetic, strong and refreshed, If you had been complaining of want of time, you would now find that the day is too long and you have not so much work. Not for a day or two only, but if you make this a life-long routine, you will feel this. You will always have perfect health. You Will not have a feeling of exhaustion after any hard work. There will never be a complaint about sleeplessness (insomnia). The mind Will always remain cheerful and peaceful. You will be endowed with the greatest success in all activities of life. The condition is that you must be sthct in following this routine. Then only you will see the resulL This and this one routine only Will be able to awaken all potentialities latent in you. You will be master of extraordinary willpower.
Everybody takes sleep to bejust a simple and natural affair without any importance, and it Will be no exaggeration to say that no worldly man knows the scientific way of sleeping. No householder knows how to sleep. Householders have to work hard If they learn the process of psychic sleep, they Will have extraordinary benefits. They will complete their sleep and derive maximum advantage with minimum hours of sleep

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Yoga Nidra
Psychic sleep
The simple and useful practice of the art of sleeping which the yogis know, if explained with certain modifications, can prove infinitely beneficial to many people. ft may be called psychic sleep.
Very few persons know how to sleep. People often go to sleep while thinking or reading. During the act of thinking, they do not know when sleep comes. To fall asleep with a mind entangled in thoughts is not beneficial to health and mind, ft is not good to sleep with a mind full of anxIety and disturbances. This sleep does not provide full rest to the body. Tiredness is not cast off completely. One has bad dreams, digestion is not perfect, and on the following morning one does not feel energetic and pleasant. To sleep thus is unhealthy and unscientific.
You may have doubts as to what particular thing there can possibly be in the act of sleeping which needs to be learned. Sleep comes to everybody. ft is quite natural for everybody to have sleep. There is nothing particular of course, to be learned. But. you isil see and realize that sleep is an important thing in our life. The effect of sleep influences our mind, activities, nature, character and intelligence.

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Stage6
This practice is more difficult and requires greater imagination, patience and control of the breathing process. Loosen your clothes.
Take a comfortable posture.
Sit straight with your spinal column erect. Interlock your hands and keep them on your lap, or keep them on your knees.
Set aside all your mental tensions and worries. Practise selfawareness.
Use auto-suggestion. Imagine peace and joys and relax your- self completely.
Now with your thumbs, plug your ears. Close your eyes and lips with your fingers. Begin deep breathing.
After you have taken the breath in, close your nostrils with the middle fingers of each hand.
Then rotate your consciousness in the spinal column. WIth the vibrations of so, ascend from mooladhara chakra to ajna chakra.
With the vibrations of ham, descend from ajna chakra to mooladhara chakra.
Then release the breath and take a little rest. During this period of rest, practise self-awareness and mindfulness.
In the second phase of the sixth stage of ajapa, you need not close your eves, ears, mouth and nose.
Simply breathe in.
Retain.
During the period of retention, rotate your consciousness in
the spinal column, from ajna chakra to rnooiadhara chakra,
Stay at mooladhara chakra for a while.
Now ascend, and then exhale,
Take rest and practise self-awareness,
Conclusion ‘
The exposition of the method of ajapajapa being practical, not much has been said here of the psychological significance of this practice. It is, however, not to be forgotten that ajapajapa offers significant benefits for mental disorders and its therapeutic effects can hardly be over-emphasized.
Ajapa japa has also a sacred significance which has been hinted at in several cryptic and mystic formula in ancient literature. This was a secret treasure jealously guarded through the centuries and was told only to deserving and earnest aspirants.

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Just be aware of yourself, do not create blankness. To sum up, with the vibration of so you ascend in the spinal column, then descend to mooladhara with ham, There you retain the breath outside and locate the kundalini for a few seconds.
Then you ascend the spinal column with the vibration of so and you exhale with ham.
After exhalation you take rest and practise simple self awareness.
Thus, the fifth practice of ajapa consists of rotating the consciousness in the ascending and descending passage of the spinal column with the vibrations of so and ham. Summary
First is relaxation.
Second is rhythmic breathing through the spinal passage and mindfulness.
Third is rotation of the vibrations of so and ham through the spinal passage
Fourth is retention in mooladhara and meditation on the inverted triangle and the serpent power encased within it.
Be constantly aware of the ascending consciousness, locating or centralizing the consciousness, and of descending con sciousness.
When exhaling, it is called descending consciousness’. When you meditate on mooladhara chakra, it is locating or centralizing the consciousness.
When you inhale, it is called ascending consciousness’. In this practice of ajapa, the important things to be considered are rhythmic breathing, heightened imagination, perfeet and continuous mindfulness, complete relaxation and awareness of what you are doing.
The best method of mental relaxation is selfawareness and auto-suggestion.
Rotating the consciousness seems to be a little difficult in the beginning because it requires great imaginations but with a little practice, it later becomes quite real and easy This practice is very important because if one can do it successfully, one will have peace, sereni’, good dreams and a change in mental outlook. It is said that the person whose kundalini awakens gains peace first and knowledge next. This meditation should be considered successful if the practitioner gains peace and wisdom.
This being over, we come to the last stage.

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