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Four Basic Yoga Postures for Men
 
     
 

Utkat'a Pashcimotta'na'sana
(difficult back-upwards posture) :


Lie in a supine position and extend the arms backwards, keeping them close to the ears. Rise while exhaling and insert the face between the knees.

Make sure that the legs remain straight. Grasp both the big toes with the hands. Remain in this state for eight seconds.

Now resume the original posture while inhaling. Practise eight times in this way.


 
 



Bow Posture

Lie in a prone position. Flex the legs to bring the lower legs close to the thighs. Directing the hands over the back, grasp the ankles. Raise the entire body, supporting the weight on the navel. Extend the neck and chest as far back as possible. Look towards the front. Breathe in while raising the body and maintain yourself in that state for eight seconds. Resume the original posture while breathing out. Practise the asana eight times in this manner. The body assuems the shape of a bow during this asana.

 
 








Shoulder Stand

Lie down on your back. Gradually raise the entire body and keep it straight, resting its weight on your shoulders. The chin must be in contact with the chest. support both sides of your trunk with your hands. The toes must remain together; the eyes must be directed at the toes. Practise three times, up to five minutes each time.
 
 







Fish Pose

Lie down in padmasana. Rest the crown of the head on the floor and grasp both the big toes with the hands. Practise three times. Maximum time for practice is two-and-a-half minutes.
 
     
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