Dynamic Yoga – Exercises
Tiryaka Tadasana: (Swaying Palm Tree Pose)
This asana streamlines the waist and develops balance. Stand straight with your feet 8 inch apart and fix eyes on a point directly in front of you. Interlock fingers and turn palms outward (see picture). Inhale deeply as you raise arms over your head. As you breathe out, bend from your waist to your left side, taking care not to reach forwards or backwards. Hold for a few seconds, then inhale deeply and slowly return to the upright position. Repeat this minimum 5 times to each side.
Marjari-asana: (Cat-stretch Pose) 
For this asana, kneel and lean forward to place hands on the floor below your shoulders, fingers facing forward, hands in line with knees (pose like walking on four legs). Arms and thighs should be at right angles to the floor; knees may be slightly separated.
Inhale deeply, raise your head and drop your spine so your back is concave. Fill your lungs and hold for three seconds. As you exhale, lower your head and stretch your spine upwards. At the end of the breath, pull in your buttocks, contract stomach muscles and place your head between arms. Repeat this for at least 5 times.
Shashankasa: (Pose Of The Moon)
Sit on your knees with palms on thighs. Close your eyes and relax, but keep your spine and head straight. Inhale deeply and lift arms above head, keeping them straight and shoulder-width apart. As you breathe out, bend forward from the hips, keeping arms and head in a straight line. Hands and forehead should eventually rest on the floor in front of your knees. Bend your elbows, so that arms are fully relaxed and hold for five seconds. Then breathe in and slowly raise arms and body back to the upright position. Exhale and return your palms to the top of your thighs. Repeat this for at least 3 – 5 times.
Parvatasana: (Mountain Pose)
Parvatasana strengthens nerves and muscles in the arms and legs, and stimulates the circulation in the upper spine. You can sit in padmasana or normal, see the difference in sitting in the pictures given here.
Kneel on raised heels and stretch your arms forward so your forehead is on the floor. Breathe deeply and relax for a few seconds. Raise yourself on to your hands and knees, keeping your toes tucked under and your back flat.
Inhale and push up onto your toes. Raise your buttocks and lower your head between your arms. Your back and legs should form two sides of a triangle.
Exhale, rest your feet on the floor and try to touch the floor with the top of your head. Hold the position for 10 seconds.
