Do the Shoulderstand (or Viparita Karani Mudra). Supporting back or buttocks with hands, exhale and slowly lower legs until feet touch floor. In the beginning knees are bent; when perfected the legs are straight, with the toes touching floor. Hold breath out in pose; then inhale and return to Shoulderstand. Benefits: Expands the chest, tones the kidneys, makes the spine flexible, and cures backache.

 

Lie on the back, arms at sides. Inhale slowly and raise legs until they make a right angle with the body. Keeping elbows on floor, raise torso and support hips with hands. Legs should be vertical. Hold breath in pose; then exhale while lowering legs to floor. Note: If one is doing this mudra to correct adverse effects of improper pranayama practice, the pose should be held as long as possible, breathing normally. Benefits: Preserves the subtle nectar that flows from sahasrara chakra, promoting strength and energy.

 

continue (Sitting Series I)