POSITION 7: BHUJANGASANA (COBRA POSE)
Lower the hips to the ground. Simultaneously straighten the arms so that the head and back arch upwards. In the final position the head and back should be bent backwards as far as is comfortable, but try to keep the abdomen as close as possible to the floor, without straining. The position of the hands and feet should not change throughout the movement. Breathing; Inhale deeply during the movement.
POSITION EIGHT: PARVATASANA (MOUNTAIN POSE)
This position is a repeat of position 5. From the arched position of bhujangasana bend the back in the opposite direction so that the buttocks move upwards. Keep the arms and legs straight and don’t move the position of the hands and feet. In the final pose the buttocks should be as high as possible, the head should be between the arms and the heels should be gently pressed towards the floor. Breathing: Exhale while performing the movement.
POSITION 9: ASHWA SANCHALANASANA (EQUES TRIAN POSE)
This position is a repeat of position 4. Bend the left leg and place the left foot between the two hands. Simultaneously raise the head upwards, arch the back downwards and lower the right knee to the floor. The position of the two hands and the right foot must not change. The arms should remain straight throughout. In the final pose, accentuate the arching of the back and bend the head backwards as far as possible.
Breathing: Inhale deeply while assuming the final pose.
POSITION 10: PADAHASTASANA (HAND TO FOOT POSE)
This position is the same as position 3. Lower the head towards the ground. Simultaneously raise the buttocks and right knee upwards. Then, when you are able, place the right foot beside the left foot in between the hands. Straighten the legs and try to touch the forehead to the knees. Breathing: Exhale deeply as you move the head towards the knees. Beginners: Ideally, the hands should remain on the floor throughout the movement. However, beginners will find that because of inflexibility of the back they will be unable to straighten the legs if they try to keep their hands on the floor. They should, therefore, allow their hands to leave the floor as they straighten the legs. However, in position three they should stretch the fingers further towards the floor for a few seconds when their legs are straight. This will encourage the back to become more supple so that you can eventually keep the palms on the floor with the legs straight.
POSITION 11: HASTA UTTHANASANA (RAISED ARMS POSE)
This position is the same as position 2. Smoothly straighten the whole body. Keep the arms straight and separated by about a shoulder’s width. Raise the arms over the head and lean the head, arms and back slightly backwards. To do this the abdomen must be pushed a little forwards. Breathing: Inhale throughout the movement.
POSITION 12: PRANAMASANA (PRAYER POSE)
This is the final pose and the same as position 1. Bring the palms together and hold them in front of the chest. Relax the whole body. Breathing: Exhale while assuming the final pose. Breathing: Breathe normally while remaining in the final position prior to continuing the practice.
Continue to: One complete round