(24) Ardhashivásana (half Shiva posture): The only difference between this ásana and Shivásana is that in Shivásana, while the legs are bent close to the ears, the feet remain on the ground; whereas in this ásana while the knees are kept close to the ears, the legs are extended upwards as in the case of sarváuṋgásana. Duration – half a minute. Practise four times.
(25) Ardhakurmakásana (half tortoise posture) or diirgha prańáma (long bowing posture): Kneel down, and holding the palms together, extend the arms upward, keeping them close to the ears. Then bend forward in a posture of bowing down, touching the floor with the tip of the nose and the forehead. The buttocks must continue to touch the heels. While bending down breathe out and stay in a state of complete exhalation for eight seconds. Then rise up, breathing in. Practise eight times.
(26) Yogásana or yogamudrá (yoga posture): Sit in bhojanásana. Pass both hands backward and grip the left wrist with the right hand. Then bring the forehead and the nose into contact with the floor, breathing out during the process. Maintain this state for eight seconds and then rise up, breathing in. Practise eight times.
(27) Tuládańd́ásana (balance posture):
(i) Standing on the left foot, direct the other foot backward and raise it. Grasp the waist on either side with the respective hand, and then bend the trunk and the head forward such that the head, the trunk and the leg (extended backward) are parallel to the floor.
(ii) Standing on the right foot, repeat the process. Duration – half a minute. Practise four times.
(28) Uśt́rásana (camel posture): Lie in a supine position. Raise the extended legs from the floor in such a way that they form an angle of 30 degrees. In the meantime keep both the arms extended, touching the sides. Duration – half a minute. Practise four times.
(29) Utkat́a kúrmakásana (difficult tortoise posture): Bring the right leg over the right shoulder. Then bring the left leg over the left shoulder and place it on the right ankle. Interlock the fingers firmly and hold them forward in the namaskára position. Duration – half a minute. Practise four times.
(30) Jat́ila utkat́ásana (difficult chair posture): Squat down, supporting the entire weight of the body on the big toes. Grasp the waist on each side with the hands, the buttocks resting on the heels. Duration – half a minute. Practise four times.
(31) Utkat́a vajrásana (difficult thunder posture): Lie down in vajrásana. Place the arms as in matsyásana. Duration – half a minute. Practise three times.
(32) Padahastásana (arm-and-leg posture): Stand erect, raising the arms, palms open. Then bend the trunk and the left arm leftwards while breathing out, and in a state of full expiration touch the left foot with the left hand. After maintaining this position for eight seconds, raise the body and extend the left arm upwards, breathing in throughout the process. When the body is perfectly erect again, bend the trunk and the right arm rightwards, breathing out, and, in a state of complete expiration, hold for eight seconds, touching the right foot with the right hand. Then raise the trunk, extending the right arm upwards, inhaling throughout the process. Then bend the trunk forward, breathing out in the process, and catch hold of the big toes. Stay in this position for eight seconds. Then, breathing in, rise up, and raise the arms and extend them backward. When you cannot bend any farther back, hold yourself in that position for eight seconds, retaining the breath. Then bend forward while breathing out, and, just touching the big toes (i.e., without staying in that position), raise the trunk and the arms, breathing in. One round is then complete. Practise eight rounds, making sure that no part of the body below the waist is bent at any time.
(33) Shavásana (corpse posture): Lie quietly on the back like a corpse and imagine that you are dead. Keep the arms away from the chest, on the floor, in a perfectly relaxed condition. Duration – Those for whom shavásana has been specially prescribed will practise up to ten minutes.
(34) Padmásana (lotus posture): Place the right foot on the left thigh and the left foot on the right thigh. Clench the jaws and press the tongue against the roof of the mouth. You can maintain this posture as long as you like.
(35) Karmásana (action posture): This ásana is made up of two parts. The second part is the complement of the first. One performance of the first and second parts makes a complete round. Four rounds should be practised.
Stand upright, and placing both hands behind the back, interlock the fingers and press the palms together. Keeping the body below the navel steady, move the upper body in four directions as in padahastásana.
(i) Bend the upper part of the body leftwards, breathing out, and stay in this position for eight seconds, holding the breath. Resume original position, breathing in. Move the interlocked hands to the right when the body bends leftwards. Remember that the left arm should touch the back when the body is bent, and keep touching it while holding this position.
(ii) Practise similarly on the other side, that is, bend the upper part of the body to the right and move the interlocked hands to the left.
(iii) Bend downward exhaling slowly. As you bend lower and lower, gradually raise the interlocked hands upwards. Bring the head as low as possible and raise the arms upwards with the hands interlocked. The knees should not bend. Maintain this position for eight seconds without inhaling. Resume original position, inhaling.
(iv) Bend the upper part of the body backwards while inhaling. While bending the trunk, head and neck backwards, hold the interlocked hands straight down. Stay in this position, holding the breath, for eight seconds. Breathing out, resume original position.
In the first part of karmásana you do the ásana standing, while in the second part you kneel down and sit on the heels. Then repeat the same exercise as in the first part, moving the body in all four directions. The toes should point forwards. The duration and manner of breathing should be the same as in the first part. In this part also the body below the navel should not bend. The second part differs from the first part as follows:
(i) and (ii) are no different from the first part.
(iii) – While bending forwards, the nose and forehead should touch the ground.
(iv) – while bending the chest and head backwards, the interlocked hands should graze the soles of the feet and touch the ground, supporting the weight a little.
(36) Jiṋánásana (knowledge posture):
(i) Squat, sitting on the heels, with the arms a little behind the buttocks. Shift the left leg a little forward and put the right ankle on the lower part of the left thigh, just above the knee, in such a way as to form a triangle in a plane parallel to the earth. Raise the left arm upwards, touching the ear. Look forward. Keep the balance by touching the ground with the fingers of the right hand. Maintain this position for half a minute.
(ii) Repeat this process on the other side.
(i) and (ii) constitute one round, and four rounds should be practised.
(37) Bhávásana (ideation posture):
(i) Sit as in sahaja utkat́ásana, keeping the feet slightly apart and pointing in opposite directions, but instead of holding the arms parallel to each other, bring the palms together as in a greeting. Keep the vision on the trikut́i. Duration – eight seconds.
(ii) Extend both arms to the right, the left arm touching the chest and stretching rightwards as far as possible. Duration – eight seconds.
(iii) Extend the arms leftwards in the same way. Duration – eight seconds.
(iv) Put the arms behind the back and bring the palms together. Duration – eight seconds. Practise four times.
(38) Granthimuktásana (knot-loosening posture): Stand erect. Hold your left ankle with your right hand and touch the left big toe to your right nostril, and raise the left hand straight upwards. Duration – eight seconds. In the same way, touch the right big toe to the left nostril. This makes one complete round. Practise four rounds.
(39) Garud́ásana (bird posture): Stand erect. Stretch the right leg as far back as possible. Extend the left arm forwards and the right arm backwards, keeping both arms parallel to the ground. Then try to touch the right big toe with the right hand (it will not touch). Do not bend the body at all, but the right leg may be bent slightly upwards. The posture will resemble that of a flying bird. Duration – half a minute. In the same way, try to touch the left big toe with the left hand. These processes will make one round. Practise four rounds.
(40) Dvisamakońásana (double right-angle posture): Sit in sahaja utkat́ásana. Extend the right leg forward, parallel to the ground, and raise the left arm upwards. Hold the waist with the right hand. Duration – eight seconds. A similar process on the other side makes one round. Practise four rounds.
(41) Tejasásana (energy posture): Practise parvatásana, but instead of placing the hands on the floor, clasp the knees with them. Duration – two minutes. Practise three times.
(42) Mańd́ukásana (frog posture): Sit in padmásana and, placing the arms beside the knees and under the legs, clasp the hands with your palms on the ground. Then raise the body, resting it on the palms, and skip forward three times and then backward three times. This completes one round. Practise three such rounds.