Initial Postures for all Aasanas

Sthiti: Initial standing posture – Taadasana

  1. Stand erect with feet close together.
  2. Place the hands along the thighs with fingers stretched out.
  3. The legs, trunk and the head are aligned in a straight line.
  4. Close the eyes and observe the balance.

Sithila Taadaasana – Standing Relaxation Posture

  1. Stand erect with legs about six to twelve inches apart, hands hanging freely by the side of the body with the shoulders collapsed.
  2. Make sure that the body is completely relaxed.
  3. Gently close the eyes.

Sthiti Initial Sitting Posture – Dandaasana

  1. Sit with both legs stretched with heels together.
  2. Place the palms on the floor by the side of the buttocks.
  3. Keep the spine, neck and head erect.
  4. Close the eyes.

Sithila Dandaasana – Sitting Relaxation Posture

  1. Sit with legs stretched apart and relax.
  2. Slightly incline the trunk backwards, supporting the body by placing the hands behind.
  3. Fingers point backwards.
  4. Let the head hang freely behind or rest on either side of the shoulder.
  5. Gently close the eyes.

Sthiti Initial Prone Posture

  1. Lie down on the abdomen with legs together toes pointing outwards, the soles of the feet facing up and chin touching the ground.
  2. Stretch the hands straight above the head, biceps touching the ears and palms resting on the ground.
  3. Close the eyes.

Prone Relaxation Posture – Makaraasana

  1. Lie down on the abdomen with feet wide apart, heels touching the ground and facing each other.
  2. Bend both the elbows and place the right palm on the left shoulder and the left palm on the right shoulder.
  3. Rest the chin at the point where the forearms cross each other.
  4. Gently close the eyes.

Initial Supine Posture

  1. Lie down on the back with legs together.
  2. Stretch the hands straight above the head, biceps touching the ears and the palms facing the ceiling.
  3. Close the eyes.

Supine Relaxation Posture – Savasana

  1. Lie supine on the ground with hands and feet apart.
  2. Slightly stretch the body and allow the whole body to relax completely with eyes gently closed.
  3. Become aware of different parts of the body starting from toes to head. Feel the spread of relaxation in all parts of the body progressively.
  4. With regular long practice, the relaxation will become deeper, natural and spontaneous. Then the whole body is relaxed to the extent that one forgets the body. The mind experiences alert full rest.