Many of the yogic exercises, postures, breath awareness and expansion practices that are recommended as part of the Mobile Yoga Workout are taken from Asana Pranayama Mudra Bandha by Paramahamsa Satyananda Saraswati. Rest, Relaxing, or Meditative Postures, will be used as base or rest positions for many yoga movements, breathing exercises, or meditation practices in the Mobile Yoga Workout

Shavasana

Shavasana (Corpse Pose)


Shavasana (Corpse Pose) Description

  • Lie flat on the back (supine) with the arms about 6 inches (15 cm) away from the body, palms facing upward.
  • Move the feet slightly apart to a comfortable position and close the eyes.
  • The head and spine should be in a straight line and the limbs symmetrical.
  • Make sure the head remains straight with the nose pointing upward.
  • Take a gentle breath in, and on the exhalation, relax the whole body becoming completely still.
  • Become aware of the natural breath

Modifications: If there is any lower back pain or injury, the student can bend one or both knees tor place a rolled up blanket under the knees to relieve the discomfort.

Advasana

Advasana (Revese Corpse Pose)

Advasana Description

  • Lie flat on the stomach (prone) with the arms extended overhead, palms facing  downward
  • The forehead is placed on the mat and the head and spine are straight.
  • Take a gentle breath in, and on the exhalation, relax the whole body becoming completely still.
  • Become aware of the natural breath

Modifications:  If there is difficulty in breathing, a small pillow can be placed underneath the chest

Supported Seated Base Postion

Prarambhik Sthiti (Base Postion-Supported)

Unsupported Seat Base

Prarambhik Sthiti (Base Position-Unsupported)

Prarambhik Sthiti (Base Postion-Supported) Description

  • Sit with legs outstretched.
  • Place the palms of the hands on the floor to the sides and just behind the buttocks.
  • The back, neck and heard should be straight.
  • Straighten the elbows.
  • Lean back slightly, taking the support of the arms.
  • Close the eyes and relax the whole body in this position.
Modified Swastikasana

Modified Swastikasana (Auspicious Pose)

Modified Swastikasana (Auspicious Pose) Description

  • Sit with the legs straight in front of the body.
  • Bend the left leg and place the left foot against the right thigh*
  • Bend the right leg and place the right foot in front of the left foot
  • Place the hands on top of the knees with the palms facing downward.
  • Keep the head, neck and back upright and straight as possible.
  • Close the eyes.
Vrajrasana

Vrajrasana (Thunderbolt)

Vrajrasana (Thunderbolt) Description

  • Kneel on the floor.
  • Bring the big toes together and separate the heels.
  • Lower the buttocks onto the inside surface of the fee with the heels touching the sides of the hips.
  • Place the hands on the knees, palms down.
  • The back and head should be straight but not tense.
  • Avoid excessive backward arching of the spine.
  • Close the eyes, relax the arms and the whole body.
  • Breathe normally and fix the attention on the flow of air passing in and out of the nostrils.

Modification: A rolled blanket can be placed between the legs to allow space to accommodate tight knees and ankles