1.

YOGASANA DEMONSTRATION
A. TADASANA
MEANING
Tadasana - Mountain Pose;

STEPS
1. Stand straight on the ground, and take a small gap between your feet.
2. With deeply breathing (inhale), raise your both arms.
3. Keep your arms upward by interlocking your fingers.
4. Now come on the toes by raising your heels simultaneously

BENEFITS OF TADASANA
 Tadasana improves your posture.
 It tones and firms your abdomen and butts.
 Increases height.
 Improves functioning of digestive and respiratory systems.
 It reduces Flat Feet (fallen arch) it Makes your ankles and knees strong.
 Helps in relieving Sciatica.

PRECAUTIONS OF TADASANA
 Do not practice it if you suffer from Insomnia
 People with headache problems avoid practice
 Don't do it if your blood pressure is low
 Tadasana should not be done by pregnant women

B. ARDHA CHAKARASANA

MEANING
“Half," chakra, meaning “wheel," and asana, meaning “pose.”

STEPS
1. Begin by lying down on your back with feet apart.
2. Now bend the knees and place your feet flat on the ground closer to your buttocks. Bring
your palms under your shoulders such that the fingers point towards the shoulders and the
elbows are shoulder width apart.

YOGA SKILL SUBJECT SESSION 2024-2025 Page

 3. Now inhale and press your palms firmly into floor.
4. Lift your shoulders and head off the floor by straightening your arms.
5. The feet should be pressed firmly into the floor. Inhale and lift your hips up. The spine
should be rolled up so that may be seem to resemble a semi-circular arch or wheel.
6. Straighten out your arms and legs as much as possible so that the hips and chest maybe
pushed up.

BENEFITS:

 It is extremely effective to reduce thighs and stomach fat.

 This asana helps to improve your lungs capacity.
 Helpful to control high blood sugar level and to stimulate the pancreas.
 Helps to increase your back and spine muscles.
 Helps to tone your shoulders, things, and waist.
 Helps to relieve shoulder and neck pain.
 This is known to be one of the best exercises to get rid of back pain or lower back pain
problems.
 Helps to cure respiratory disorders and to stimulate abdominal organs.
 Enhances our heart health.
 It is helpful to reduce and relieve menstrual pain or disorder.

PRECAUTIONS:
 People who are suffering from serious spine or hips problem / injury or hernia and ulcer
problem or high blood pressure should not do this asana.

C. Katichakrasana
Chakra, meaning “wheel”

STEPS
1. Stand straight on the ground and put your feet together, and then bend your elbow and put
your palms on the lower backside.
2. Then, bend your head backwards while inhaling, followed by your back. ...
3. Then, hold this position along with deep and slow breathing as long as you feel comfortable

BENEFITS OF DOING KATICHAKRASANA (SPINAL TWIST POSE)

 This yoga asana is very simple and can help you in many aspects of health. The
benefits of practicing this asana are given below:
 This asana is very effective in increasing the flexibility of the waist and to decreasing
fat. Effective in relieving from constipation.
 Strengthen shoulder, neck, waist and arms muscles.
 Moving the chest along with arms results in expansion of the chest which causes
easiness in breathing
 This asana can be very effective in frozen shoulder.
 Katichakrasana improves kidney efficiency, nervous system and helps to fight with
depression.

YOGA SKILL SUBJECT SESSION 2024-2025 Page

  This asana is good for those who are suffering from diabetes and it is good remedy for
lower back pain.
 Strength up the spine and help in reducing fatigue.
PRECAUTIONS
Avoid this asana
 If you are suffering from a hernia, spinal injuries, and slip disk, high blood pressure.
 If you have any problem related to breathing or lungs then avoid this asana.
 During abdominal inflammation.

D. DANDASANA
MEANING
Dandasana - Staff Pose

.STEPS:
1. Sit down on a flat surface with your legs stretched forward.
2. Try to keep your toes facing the roof.
3. Make sure that your back remains straight at all times.
4. Keep your palms flat on the ground right beside your hips, with your fingers pointed in front.

BENEFITS OF DANDASANA
 Strengthens your chest, back muscles, spine and shoulders.
 Stretches your chest and legs - Improves your posture.
 Strengthens your abdomen. - Increase flexibility and Calms your mind.
 Increases focus and concentration.
PRECAUTIONS OF DANDASANA
Avoid practicing Dandasana, if you've spine injury or wrist injury or major lower back pain.

E. BHADRASANA

MEANING
Bhadrasana, Throne Pose,

STEPS:
1. Sit on the mat. The legs fully stretched forward, toes together– pointing upwards. Keep the
hands beside the body, palms resting on mat.
2. Keep the neck straight and the upper body (chest) forward.
3. The stomach held in normal contour. And keep the chin drawn in. Focus eyes at one point
straight ahead.

Health Benefits of Bhadrasana (Gracious Pose)

YOGA SKILL SUBJECT SESSION 2024-2025 Page

  Develops flexibility of legs, Improves digestion.
 Strengthens backbone, thighs, hips and buttocks.
 Activates muladhara or root chakra. .
 Develops brain power.
 Improves focus and concentration.
PRECAUTIONS
 The buttocks should rest firmly on the ground during the whole practice.
 In order to make the practice more comfortable, use a blanket below the buttocks.
Discontinue the practice if you feel a strain on the body while practicing the pose.

F. PADMASANA
MEANING
Padma = Lotus, asana = posture or pose or position

STEPS
1. Initiate the pose by sitting down on the floor with your legs straight stretched out in front
of you.
2. Now gently bend the knees and bring the lower leg into a cradle.
3. Make use of your hands to gently place the leg on the left thigh.
4. Now slowly repeat the same with the other leg too
BENEFITS OF PADMASANA
 Opens up the hips - Stretches the ankles and knees
 Calms the brain - Increases awareness and attentiveness
 Keeps the spine straight - Helps develop good posture
 Eases menstrual discomfort and sciatica
 Helps keeps joints and ligaments flexible
 Stimulates the spine, pelvis, abdomen, and bladder
 Restores energy levels
PRECAUTIONS:
 People suffering from sciatica or sacral infections should not attempt this asana.
 It may causes injury to the knees region.
 Avoid in case of ankles injury.
 Initially, it is better to practice this yoga pose before the yoga teacher as it may injure the
beginner.
 Avoid practicing the yoga pose in case of leg injury or back problems.

G. VAJRASANA

MEANING
Vajra, means -thunderbolt or diamond.

YOGA SKILL SUBJECT SESSION 2024-2025 Page

 STEPS
1. Start by kneeling on the floor. ...
2. Pull your knees and ankles together and point your feet in line with your legs. ...
3. Exhale as you sit back on your legs. ...
4. Put your hands on your thighs and adjust your pelvis slightly backward and forward until
you're comfortable.

BENEFITS
 Improves digestion
 Helps with losing belly fat
 Combats acidity and constipation
 Makes your lower body flexible and tones body muscles
 It corrects rounded back and drooping shoulders and Improves blood circulation in the
body

PRECAUTIONS
 Avoid practice Vajrasana, if you have any injury in your calves or hamstrings or knee,
Arthritis in knees.
 People suffering from Hernia or have intestinal ulcers should take medical advice and
guidance before practicing Vajrasana

[Link]
MEANING
Uttana means upright or stretched up
STEPS
 Start by sitting in the Vajrasana – thunderbolt pose.
 Be comfortable.
 Spread knees wide apart while the toes remain together.
 Inhale.
 Raise your right arm. Fold it and take it backward from above the right
shoulder. Place palm below left shoulder.
 Similarly raise your left arm. Fold it and take it backward from above the left shoulder. Place
your palm below right shoulder. (This means to tell that your arms are crossed behind your
head and your palms are placed on the upper part of the opposite shoulder blades.)
 Keep back and neck straight.
 Be in this position for few breaths or for whatever time you are comfortable being in.

BENEFITS
 Efficient functioning of lungs.
 Lowers fat levels in the waist region, and makes it tougher.
 Blood circulation is significantly improved.
 Helps in relieving stress and anxiety.
 Like the Mandukasana, this asana too, improves the efficiency of the Pancreas.

YOGA SKILL SUBJECT SESSION 2024-2025 Page

 PRECAUTIONS
 Spinal cord problems may prevent people from performing this asana.
 Hip issues too, can be a hindrance, and it would be best to consult a Yoga expert as to
whether or not you should attempt the Uttana Mandukasana with a hip problem.

I. KAKASANA

MEANING

Kakasana is a Sanskrit term translated as "crow pose"

STEPS
 Open arms and let outer upper arm slide slightly onto inner thigh above knee.
 Lengthen the side body as you inhale.
 Press arm firmly into thigh as you exhale.
 This is the perfect counter pose to Extended Side Angle, as it opens the previously
compressed part of the body, and also builds arm strength necessary for Crow.
BENEFITS
 Strengthens shoulder, arms, gluteus and adductors so they can hold your body weight.
 Prepares you for most other arm balances.
 It helps make your wrists stronger.
 Your spine is toned and strengthened.
PRECAUTIONS
 If you have any injury to your hips, knees, wrists or shoulders then it is best to avoid
practicing the full expression of Kakasana.
 If you have a hiatus hernia, you should heal fully before attempting this pose.
 Caution is recommended for students with heart problems, carpal tunnel syndrome or
cerebral thrombosis
 Avoid if suffering from spondylitis, blood pressure difficulties.

[Link]
MEANING
Parvata, meaning “mountain,” and asana, meaning “pose."

STEPS
1. Sit straight up and assume Padmasana.
2. Intertwine the fingers of both hands to form a finger lock.
3. Inhale and raise the arms above your head.
4. Stretch the arms so that they are straight.
5. The posterior and knees should remain on the ground.
6. Turn up your palms over the head.

YOGA SKILL SUBJECT SESSION 2024-2025 Page

 BENEFITS OF PARVATASANA
 It helps develop a proper breathing technique.
 With regular practice of the pose, your lung capacity will increase.
 It helps reduce flab from the abdomen, tummy, hips and the waist.
 The pose has a slimming effect on the physique.
 The spine and ribs are stretched.
PRECAUTIONS
 Don't practice, if you have carpal tunnel syndrome
 When you do this asana, you should not be bowed down at your hands, keep your
waist and hands fingers straight.
 During practice, if you find any pain or discomfort, please exit the pose and ask for
the expert's guidance and doctor's advice.

K. MAKRASANA

MEANING
Makarasana may also be referred to as crocodile pose in English.

STEPS
1. Keep your elbows and legs together.
2. During inhaling, first, fold your one leg at a time and then both the legs together.
3. During folding, your ankles should touch the hips.
4. While exhaling, your feet should be straight and keep your head steady.
5. Repeat this for 20 to 25 times.
BENEFITS
 Makarasana offers deep relaxation for your shoulders and spine.
 It can cure asthma, knee pain, and any lung related issues.
 It helps in curing slip disc, spondylitis, and sciatica.
 It stretches the hip muscles and relaxes your body completely and keeps you
rejuvenated.
PRECAUTIONS
 Avoid moving the body in this asana, as it may disturb the practice.
 Don't put stress on the body during this asana as it is all about peacefully relaxing the
body.
 Avoid practicing this asana in the disturbing atmosphere as it may disturb the peace of
mind.

L. UTTANPADASANA
MEANING

Uttana padasana is an intense stretch of the legs

STEPS
 Your breathing should be normal and keep your hands straight on the floor,

YOGA SKILL SUBJECT SESSION 2024-2025 Page

  Palms should face downwards.
 Then, slowly raise your leg to an angle of 45 to 60 degree,
 Inhale while doing this.
 Make sure your legs are straight, and your upper body is parallel to the floor
BENEFITS:
 Cures stomach disorders like acidity, indigestion, and constipation.
 Strengthens the abdominal organs. Strengthens the back and hip and thigh muscles.
 Helpful for those suffering from gas problems, acidity, arthritis pain, heart problems
and waist pain. Cures back pain
Precautions
 Do not practice, if you are suffering from abs pain or any serious back injury, or
suffering from blood pressure.
 Avoid, if you recently went go through surgery on your spinal column problem on the
lower vertebrae, back and waist.

M. SETUBANDHASANA
MEANING
Also known as bridge poses

STEPS
 Lye on the mat with your back on the floor.

 2. Draw your feet inwards towards the.

 Your feet should be parallel to each other.

 Knees should not be pointing outwards.

 Now lift yourself up with your going towards the ceiling along with your back, hip
and thighs.

 Chin and chest should be locked.

BENEFITS
.
 Strengthens the back, buttocks, and hamstrings.
 Improves circulation of blood. Helps to de-stress and provide relief in curing
depression.
 Calms the brain and central nervous system.
 Stimulates the lungs, thyroid glands, and abdominal organs. Improves digestion..
PRECAUTIONS

 Make sure to practice this pose on an empty stomach for efficient results.
 Avoid practicing this asana in a back injury.
 Don't over roll or stretch away from your shoulders from your ears to avoid neck
soreness or sprain. Do not turn your head right or left when you are in the pose

N. VIPRITKARNIASANA

MEANING

YOGA SKILL SUBJECT SESSION 2024-2025 Page

 Viparita Karani legs up the wall pose

STEPS
 Find an open space near a wall and sit next to it, such that
your feet are on the floor, spread in front of you, and the left
side of your body is touching the wall.
 Exhale. Lie on your back, making sure that the back of your legs press against the
wall, and that the soles of your feet face upwards. It will take you a little bit of
movement to get comfortable in this position
 Place your buttocks a little away from the wall or press them against the wall.
 Make sure your back and head are resting on the floor. You will find that your body
forms a 90-degree angle.
 Lift your hips up and slide a prop under them. You could also use your hands to
support your hips and form that curve in your lower body.
BENEFITS
Improving blood circulation to boosting energy and relieving heel pain .
 Helps in Skin glowing.
 Stops Hair fall and Anti-aging:

PRECAUTIONS
 Avoid practice this Asana with High blood pressure, Heart disease, Thyroid problems,
 Eyes problems , Neck injury and Back problems

O. SARAL MATSYASANA,
MEANING
Matsy “fish,” and asana, meaning “pose.”

STEPS
 Sit in the staff pose (Dandasana)
 Now inhale and try to extend your spine by pressing your hands (on either side of
your hips) gently on the floor.
 While inhaling, fold your knees and position your legs into Padmasana (Lotus Pose)
or simply sit cross-legged

Benefit
 Matsyasana helps to relieve respiratory problems by promoting the right method of
breathing. The asana also expands bronchial tubes to promote easier breathing. This
makes Matsyasana especially beneficial for asthma patients.
 It helps to stretch the upper body which allows for unrestricted airflow, thereby
providing additional oxygen into one's lungs.
 It stretches the neck and the spine thus removing strain resulting from neck and back
pain
 The asana helps to generate nutrient absorption. When practiced regularly, this asana
can bring increased improvement to the skin conditions as well as enhance the throat
and facial muscles.
Precautions

YOGA SKILL SUBJECT SESSION 2024-2025 Page

  People who are suffering from heart diseases, high blood pressure or low blood
pressure should not perform Matsyasana.
 Patients of migraine and insomnia should also abstain from practicing the Fish Pose.
 Individuals having serious neck or lower-back injuries are recommended strongly not
to perform this pose.
 Men and women who just had an abdominal surgery should not perform Matsyasana.
This also applies to people with a hernia.
 People having migraines and peptic ulcers should also refrain from including
Matsyasana in their yoga routine.
.
P. SHAVASANA

MEANING
A meditative posture in which one lies on one's back

STEPS
 First of all, lie flat comfortably on your back.
 Try to make your neck and shoulder muscles relax.
 Rest your arm on each side of your body and have a gap as wide as mat between your
legs.
 Hand should face upward.
 Eyes should be closed.
 Now try to feel your body and its parts.
•
BENEFITS
 Calms central nervous system, aiding the digestive and immune systems.
 Calms the mind and reduces stress. Reduces headache, fatigue and anxiety.
 Helps lower blood pressure.
 Promotes spiritual awakening and awareness of higher consciousness.
PRECAUTIONS
 Avoid moving your body while performing Savasana as it might disturb the practice
and will fuel your distractions.
 Make sure to perform it on a hard, flat surface.
 Practice this in an environment that offers quiet and relaxing surroundings.

YOGA SKILL SUBJECT SESSION 2024-2025 Page

 NADI SHUDHI PRANAYAMA

MEANING

Nadi is a Sanskrit word meaning “subtle energy channel” and Shuddhi means “cleansing or
purifying”.

STEPS

1: Start by sitting comfortably in padmasana (lotus position) or any other seated position such
as Siddhasana and Virasana.
2: Keep your spine straight and head upright.
3: Relax your mind and body and close your eyes.
4: Hold the vishnu mudra in the right hand

BENEFITS
 Improves lung capacity.
 Balances all systems of the body (digestive, nervous, respiratory, cardiovascular and etc.).
 The nerves are calmed and purified, and the mind becomes still and lucid.
 It can improve mental health

PRECAUTIONS

There should be no forced or strained breathing during the exercise, as this can prove
harmful to the body
 If during the exercise, you feel your body shaking involuntarily or that your muscles have
become tense, stop the exercise and breathe normally
 If you suffer from high blood pressure, you should avoid Alternate Nostril breathing
SHEETALI PRANAYAMA

YOGA SKILL SUBJECT SESSION 2024-2025 Page

 MEANING
Sheetali is a Sanskrit word meaning “cooling” or “soothing.”

STEPS
1. Sit in any comfortable posture.
2. Place your hands on the knees in Gyan Mudra.
3. Close your eyes and roll up the tongue and shape it as a tube.
4. Inhale maximum through the tongue.
5. Take the tongue inside the mouth and close the mouth.
BENEFITS
Cooling for the body and mind. Calming. And help to focus.
 Can help reduce agitation and anger.
 Lowers body temperature (See contraindications below).
 Useful during hot flushes.
 Great during hot weather
PRECAUTION
Daily practice of can bring harmony in the body system, and help calm the mind. This
breathing technique is not recommended for people suffering from low blood pressure,
asthma, cold and cough. You should also avoid this pranayama during the winter months
UJJAYI PRANAYAMA

MEANING

Thus the Ujjayi breath means “victorious breath”.

By this, it is also called “Sound Breath” or “Ocean sound breath”

YOGA SKILL SUBJECT SESSION 2024-2025 Page

 STEPS
 Sit in any meditative pose like Padmasana (Lotus pose) with eye closed and try to
keep your spine erect.
 Take a long, deep breath slowly from both the nostril (inhale or breath in).
 While breath in trying to contract the throat and feel the touch of air in your throat.
 Remember one thing air should not touch inside the nose.
 As air touches the throat a peculiar sound is produced.
 Enable the breath to be light and relaxed as you slightly contract the rear of your
throat, making a gentle hissing sound as you inhale and out. The sound isn’t forced;
however, it ought to be loud enough so if somebody came near you they’d hear it.
 Now breathe out by closing your right nostril and exhale from the left nostril. Try to
produce the sound ‘HHHHHAAAA’ while exhaling.

BENEFITS

 Boosts the focusing power of the mind.

 The body becomes healthy, strong and lustrous.
 It generates internal heat and gives a positive attitude.
 It lowers the risk of heart attacks and very helpful in clearing blocked arteries
regulates cholesterol.
 Helps in cataracts and sinus problems, Rheumatism and migraine also.
 Prevents thyroid problems and makes voice sweet and melodious.
PRECAUTION
Those people who are suffering from heart diseases & high blood pressure not combine
Bandha and breathe retention in Ujjayi Pranayama.
Don’t tighten your throat during Ujjayi pranayama.
Don’t do Ujjayi pranayama with strain.
Do Pranayama systematically one by one on an empty stomach.

Jalandar bandha
Meaning
One of the energetic locks used in a Hatha yoga practice. The name comes from the Sanskrit,
jal meaning "throat," dharan, meaning "stream," and bandha, meaning "lock."

STEPS
 While sitting in any cross-legged posture, stretch your knees outwards and place your
hands over your knees.
 Now take a slow and deep breath, raise your chest up and hold the breath inside. This
is Antara Kumbhaka (holding breath inside).
 Meanwhile, tilt your head forward and touch your chin with the jugular notch 1 (notch
between our collar bones) gently.
 Bring your awareness to your throat, and hold it there.
At the point, you touch your chin to Jugular notch, you create a lock. If you are unable
to bring your chin exactly at the jugular notch, try to bring it as close as possible to
Jugular notch.

YOGA SKILL SUBJECT SESSION 2024-2025 Page

 Hold this position as long as you can.

 When you can’t hold it further, then lift your chin gently and exhale slowly.
 Now, relax for a while & then repeat this whole process again.
Every time you repeat, you will be activating the energy centre at the level of the
[Link] you have mastered it in Antara Kumbhaka (holding breath inside), you can
go for holding the breath out after a complete exhalation (Bahya Kumbhika). The rest
of the procedure will be the same. You just have to hold your breath after exhaling
instead of inhalation.

BENEFITS
This bandha improves the metabolism function of the thyroid gland that prevents all
the disorders of the thyroid gland (Hypo and Hyper Thyroid).
 It helps in the blood circulation to the spinal cord. Thus, the health of the spinal cord
improves gradually.

PRECAUTION

 Keep your spine straight throughout the whole process of Jalandhara Bandha.
 Do not go beyond your limits. Perform it according to your stamina.
 Patients of high blood pressure, or heart problems, should not practice Chin Lock at
all.
 If you are having a fracture or any other problem in your neck or throat, you are not
advised to perform this Bandha.
 When you feel dizziness or vertigo, stop this practice immediately and take some deep
breath. When you get relaxed, you can continue again.
 UDDIYANA BANDHA
In Sanskrit, uddiyana means “upward” and bandha means “binding," "uniting" or
"contracting.”

STEPS
 Exhale the breath completely, and hold it.
 Now, draw the navel part in and try to touch your spine, then lift it towards your
ribcage or heart’s center, holding the breath.
 Hold it for a few seconds, according to your comfort the drop it gently.
 Do this all process simultaneously.
Note.
If you are finding it hard to draw or lift your abdomen part, you can try taking a
mock/fake inhalation, closing your mouth and nose.

YOGA SKILL SUBJECT SESSION 2024-2025 Page

 The easiest way to do Uddiyana bandha is in standing way. If you are a beginner try to
do it in a standing way because while standing, it will be easier to focus and control the
abdominal muscles.

The best time to practice it is morning so that you can prepare your stomach for better
digestion and other functions, at the very beginning of the day.
BENEFITS
It strengthens the abdominal muscles and diaphragm.
It improves digestion and purifies the toxins from our body.
 It increases blood circulation throughout the body and brain which makes you
feel younger physically and mentally both.
 The Practise of Uddiyana Bandha creates a unique flow of prana energy in our
bodies.
 It helps in awakening the Kundalini energy to stimulate the Anahata Chakra.
 Gheranda Samhita says that enhances the awareness within us which helps in
higher practices of Dharana, Dhyana, and Samadhi.
PRECAUTION
 Avoid practicing this Aasana when you have high blood pressure, ulcer and hernia .
 Avoid performing this Aasans, just after a meal, this can cause stomach pain and
indigestion
Mudras In Yoga,
There are various mudras used for meditation purpose. Following are some of the main
mudras
Janan Mudra

Procedure:
Sit down in a meditaive pose such as the Sukha Asana (Easy Pose), Vajra Asana (Diamond
Pose), or Padma Asana (Lotus Pose).
You may even perform the Gyan Mura while standing in the Tada Asana (Mountain Pose) or
sitting comfortably on a chair.
Ensure that your back is held straight and your chest and head held up high. Rest your hands
on your knees with your palms facing upwards.
Touch the tip of the index finger to the ip of the thumb. The rest of the finger should be held
straight and parallel to each other.
This Mudra is performed with both hands. Close your eyes and focus on your breath.

Tips
To further enhance the effectiveness of the Gyan Mudra, you may chant the word Om (Aum)
in conjunction with every exhale.

Benefits

YOGA SKILL SUBJECT SESSION 2024-2025 Page

 One of the main benefits of the Gyan Mudra is its ability to relax the body and focus the mind
on the task of meditation. It also helps to relieve stress and transcend worldly problems

Chin Mudra
Procedure:
Create Chin Mudra. Place your palms on the upper thighs.

Keep the eyes closed and breathe through the nose. Instructions:
Start practicing the mudra for 10 minutes and gradually increase the duration for up to 45
minutes Benefits l Promotes flow of prana l Positively impacts the energy in the thoracic
region l Promotes breathing in the mid section of the lungs l Improves digestion

Adi Mudra Adi mudra

Is formed by placing the thumbs into the palms and curls the other fingers over the thumbs.
Step-
1: Place the 'fists' down onto the thighs, with the backs of the hands higher.
2: Slow rhythmic breathing in a [Link] ratio (Inhale: 4, keeping air inside: 3, Exhale: 6,
keeping belly empty without air: 3).
3: Repeat this cycle for 7 times.

Brahm Mudra
1: Place the thumb at the base of the small finger, and the remaining fingers curl over the
thumb, forming a light fist.
2: The palms are placed on the thighs facing upwards.

YOGA SKILL SUBJECT SESSION 2024-2025 Page