Note: The Sun Salutation is a pose and counterpose in one, that is, in the pose, the trunk of the body is bent forward, and in the counterpose the trunk of the body is bent backward. This helps to development better muscle tone, flexibility, and circulation; and it may reduce the time needed to develop deep relaxation.

Postures 3 to 16 are done in pose and counterpose, that is, the odd numbers, 3, 5, 7, etc., are poses, that is, the trunk of the body is bent forward, and the even numbers, 4, 6, 8, etc., are counterposes, the trunk of the body is bent backward. Doing the postures in pose and counterpose makes it easier to remember them. Also, this is the best set of postures, I, William Star, have ever seen as far as doing the postures in pose and counterpose.

3. The Shoulder Stand or Integral Shoulder Pose (4 steps or stages)

(A pose. The trunk of the body is bent forward)

1. Heels together, toes apart.

2. Lie down on the back in a relaxed comfortable position, with hands relaxed along the sides.

3. Bend the legs at the knees, and bring them up into the air, that is, at a 90% angle to the floor, bending them slightly for comfort, with the back remaining on the floor.

4. Lift the back and support the hips with the hands. As much as possible, strive to balance the weight on the shoulders. The chin should be near or touching the chest. Breathe naturally and do not hold the breath. Relax all muscles that are not necessary. A number of people may not be able to do step 4, and that is fine. Just do the other three steps, and keep practicing.

(To reverse the order, we gradually lower the knees toward the head and then gradually lower the back to the floor. Rest here as long as it is needed. Then we stretch the hands out over the head, sit up and touch the toes, and stand up to complete the posture.)

4. The Fish Pose or Arched-Back Pose with Legs Crossed (6 steps or stages)

(Actually, a counterpose. The trunk of the body is bent backwards.)

1. Heels together, toes apart.

2. Sit down in a simple crossed-legged position (if you can). Otherwise, stretch the legs straight out.

3. Try to bring one foot up onto the opposite thigh for the half-lotus position, or do the best we can.

4. Try to bring the other foot up onto the opposite thigh for the full-lotus position, or do the best we can.

5. Grab hold of the toes, bend forward, roll back and lie down if we are able.

6. Using the elbows for support, arch the back and place the head on the floor. The buttocks remain on the floor. Hold for a reasonable period of time.

Note: We may do a rocking movement by grabbing hold of the toes, swinging the feet up and over the head, then swinging them downward, coming up to a sitting position, and bending forward. Then repeat the rocking movement, and end at the sitting position. (Relax here for a reasonable period of time, and then continue to reverse the order to the standing position.)

5. The Standing Crane Pose or Standing Forward Bend (4 steps or stages)

(A pose. The trunk of the body is bent forward.)

1. Heels together, toes apart.

2. Extend the hands above the head, with the hands relaxed at the wrist.

3. Bend the body forward with the hands extended toward the floor.

4. Do a gentle bounce. Stop and relax. Strive to get the head between the knees with the hands holding the legs right above the ankles, and remain there for a comfortable period of time.

(Reverse the order, and remember to extend the hands in step 2.)

6. The Bow Pose (5 steps or stages)

(Actually a counterpose. The trunk of the body is bent backward.)

1. Heels together, toes apart.

2. Lie on the stomach.

3. Bend the legs at the knees.

4. Grab hold of the ankles, thumbs on one side, and fingers on the other.

5. Lift up, striving to raise the body in the shape of a bow. Hold for a reasonable amount of time.

Note: We may do a rocking movement, moving the body forward and backward like a rocking horse, and then stop. Also, we may do a roll over movement, first to roll over to one side and then to the other, coming back to the center. (To reverse the order, lower the body, let go of the ankles, and relax. Then stand up.)

7. The Topsy-Turvy Pelvic Pose (4 steps or stages)

(A pose. The trunk of the body is bent forward.)

1. Heels together, toes apart.

2. Lie on the back.

3. Bend the legs at the knees, and bring them up into the air, that is, at a 90% angle to the floor, with the back remaining on the floor.

4. Lift the back, and support the hips with the hands. Then strive to straighten the legs so that they are perpendicular to the floor. Hold for a reasonable amount of time. Note: The weight is not balanced on the shoulders. There is a different center of gravity from the shoulder stand. (To reverse the order, gradually lower the knees toward the head and then gradually lower the back to the floor. We rest here as long as it is needed. Then we stretch the hands out over the head, sit up and touch the toes, and stand up to complete the posture.)

8. The Half Fish Pose or Arched-Back Pose with Legs Straight (3 steps)

(Actually a counterpose. The trunk of the body is bent backward.)

1. Heels together, toes apart.

2. Lie on the back, with the hands relaxed along the sides.

3. Using the elbows for support, arch the back and place the head on the floor. Relax all muscles below the hips. The buttocks remain on the floor. The hands can be relaxed on the thighs or the floor. Hold for a reasonable period of time. Breathe naturally. (Relax the body and reverse the order.)

9. The Plow Pose (5 steps or stages)

(A pose. The trunk of the body is bent forward.)

1. Heels together, toes apart.

2. Lie on the back in a comfortable relaxed position.

3. Bend the legs at the knees, and bring them up into the air, that is, at a 90% angle to the floor, with the back remaining on the floor.

4. Then, if possible, bring the feet up and over the head and try to touch the toes to the floor, and try to straighten the legs.

(Note: A rocking movement may be done to try to bring the feet up and over the head.)

5. If possible, brings the hands next to the feet.

(To reverse the order, slowly lower the back and bring the hands to the sides. Then stand up and relax.)

10. The Resurrection Pose (3 variations)

(Actually a counterpose. The trunk of the body is bent backward.)

First Variation – the Unsupported Pose

1. Heels together, toes apart.

2. Lie on the stomach with the hands along the sides and palms up.

3. Lift the head and chest without support of the hands, hold for a while, and then lower the head and chest.

Second Variation – The Supported Pose

1. Brings the hands palms down, next to the shoulders.

2. Extend the hands and lift the head and chest, hold for a while and then lower the head and chest, and bring the arms to the side.

Third Variation – The Flying Pose

1. Extend the hands out in front of the head, palms together.

2. Lift the head and chest and extend the arms out like wings.

3. Swing the arms in front of the head and clap the hands, while lowering the head and chest. Then bring the arms to the side and relax.

(To reverse the order, stand up and relax.)

11. The Yogic Symbol Pose (3 variations)

First Variation – Toes Symbol Pose

1. Heels together, toes apart.

2. Sit down in a simple crossed-legged position.

3. Try to sit in a half lotus position with one foot on the opposite thigh.

4. Try to sit in a full lotus with both feet on the thighs.

5. Grab hold of the toes and bend forward and do a gentle bounce.

6. Come up and stop and relax.

Second Variation -- Knuckles Symbol Pose

5. Bring the knuckles together and then place the hands into the belly with the fingers facing the belly and massage the belly. Stop and relax.

Third Variation – Hands Behind the Back Symbol Pose

5. Place the hands behind the back and try to touch the opposite toes.

7. Bend down and bounce and try to touch the head to the floor.

(Come back to standing position)

12. The Half Wheel Pose (5 steps or stages)

1. Heels together, toes apart.

2. Lie on the back.

3. Bend the legs at the knees and bring the feet next to the hips with the feet flat on the floor.

4. Bring the hands over the shoulders and place the palms down on the floor with the fingers pointing toward the feet.

5. Arch the back, lifting the whole body off the floor, and place the crown of the head on the floor.

(Then reverse the order of the steps or stages given. Relax in step 2 if needed. Note: In the beginning, if steps 4 or 5 are too hard, it may be better to do the bridge pose; that is, simply lift the back and buttocks off the floor, with the hands supporting the back.)

13. The Sitting Crane Pose or Sitting Forward Bend (5 Steps or Stages)

1. Heels together, toes apart.

2. Lie on the back in a comfortable relaxed position.

3. Stretch the hands out over the head and relax.

4. Sit up and touch the toes if possible.

5. Do a bouncing movement striving to get the hands pass the feet, If we are able to get the head between the knees, remain there for a reasonable period of time and hold the ankles.

(Then reverse the order of the steps or stages given. Relax in step 2 if desired.)

14. The Locust Pose or Grasshopper Pose (Three variations)

Half Locust Pose Raising the Left Leg

1. Heels together, toes apart.

2. Lie on the stomach.

3. Lift the left leg from the floor striving to keep it relatively straight.

4. Move the right arm away from the side. Roll over onto the right side, rest the head against the floor, and place the left hand on the left thigh. Hold and then come down to step 2.

Half Locust Pose Raising the Right Leg

3. Lift the right leg and strive to keep it relatively straight.

4. Move the left arm away from the side. Roll over onto the left side, rest the head against the floor, and place the right hand on the right thigh. Hold and then come down to step 2.

Full Locust Pose with Both Legs

3. Place the hands palms up under the thighs. Using the hands to support the thighs, lift both legs off the floor striving to keep them relatively straight. Hold for a reasonable period of time.

(Then reverse the order by coming down to steps 2, 1, and 0. Relax in step 2 if needed.)

15. Supine Pose of Firmness and Luster (6 Steps or stages)

1. Heels together, toes apart.

2. Lie on the back in a comfortable relaxed position.

3. Bend the legs at the knees, and bring them up into the air, that is, at a 90% angle to the floor, bending them slightly for comfort.

4. Intertwine the fingers behind the knees.

5. Lift the body and strive to balance the body on the buttocks with the head as close to the knees as possible. The body will be in a “V”.

6. Rock all the way back into the plow pose and then all the way forward into the sitting crane pose several times. Stop in the “V” position.

(Reverse the order and come back to the standing position.)

16. Kneeling Pose of Firmness (6 Steps or Stages)

1. Heels together, toes apart.

2. Kneel down with the arms relaxed along the sides.

3. Spread the feet apart, keeping the knees together.

4. Try to sit down between the feet. (If this is not reasonable, bring the feet together and sit down on the heels, if that is reasonable. Lean back using the arms for support.)

5. Lie back if possible, if one is able to sit down between the feet.

6. Bring the hands behind the head and cross the arms behind the back, with the palms on the back. (Then reverse the order.)

17. The Triangle Pose (14 Steps or Stages)

1. Heels together, toes apart.

2. Spread the feet into a comfortable position, a little more than shoulder width, and extend the arms out to the side.

3. Try to touch the right hand to the right toe. Extend the left hand up and try to look up at the left index finger.

4. Try to touch the right hand to the left toe. Then go back to step 3 and then step 2.

5. Try to touch the left hand to the left toe. Extend the right hand up and try to look up at the right index finger. Then go back to step 3 and then step 2.

6. Bend the body forward with the arms extended as in step 2. Do a gentle bounce. Come back to step 2.

7. Very gently bend the body back and then come up to step 2.

8. Turn the trunk of the body to the right.

9. Bend over toward the right knee, do a gentle bounce; then come up.

10. Lean back and then forward and then return to step 2 with the body forward.

11. Turn the trunk of the body to the left.

12. Bend over toward the left knee, do a gentle bounce; then come up.

13. Lean back and then forward and then return to step 2 with the body forward.

14. Lower the arms and relax, and then do steps 1 and 0

18. The Complete Relaxation Pose (About 15 Steps or stages)

1. Heels together, toes apart.

2. Lie down on the back in a very comfortable relaxed position, with the hands in any comfortable position.

3. Move the toes of the right foot forward and backward, and then relax the toes.

4. Move the toes of the left foot forward and backward, and then relax the toes.

5. Move the right foot forward and backward, and then relax the right foot.

6. Move the left foot forward and backward, and then relax the left foot.

7. Lift the right leg three to six inches off the floor, hold it, and then drop it and relax it.

8. Lift the left leg three to six inches off the floor, hold it, and then drop it and relax it.

9. Relax the hips and buttocks.

10. Relax the back, the lower part of the back and the upper part of the back.

11. Relax the chest and stomach, and let them flow naturally with the breathing.

12. Relax the neck. The head may be turned side to side to help relax the neck.

13. Relax the face. eyes, and scalp.

15. At this point we may do eye exercises and palm the eyes, or we may do them later during the sitting relaxation-meditation.

16. Let our whole body relax, and remain there as long as we like.

Then if we like, we can come to a sitting position and do breathing exercises (pranayam) and a sitting relaxation-meditation.

Important Notes: The complete relaxation pose, and all of the poses, can be changed or enhanced in any way we like to better suit our needs.

Step "0" should be done with each posture, but it is left out of these instructions since it is the same in each posture. Step "0" is "Spread the feet and relax or standing relaxation-meditation pose.

A good general guideline is to do an even number of postures, such as 2, 4, 6, 8, etc. and then to follow that with the complete relaxation pose, # 18.

Another good general guideline is to practice at least 15 minutes a day.

In # 3, the shoulder stand, and # 7, the topsy turvy pelvic pose, in stage 3, we can put the hands behind the knees and do a rocking movement, to come up into step 4.

It is important to remember that every step or stage has its benefits, so we don’t have to do all the steps or stages in the asanas to receive a great deal of benefit.

All the poses, except poses 17 and 18, are done in a forward order and then a reverse order, In poses 1 to 16 the reverse order is generally the same or similar to the forward order.

After you learn how to do each posture, to get a quick reminder of the names of the postures, and their order, refer to the list that follows these notes.

The headstand is generally considered an advanced posture, and should be done only by those who are ready for it, and who can do it safely.

While doing the exercises or postures, we may listen to relaxing music.

The plans are to one day include “step-by-step pictures” with these yoga exercises, and if anyone would like to help in doing this, it would be appreciated.

If we work at a regular job, it can be good to take “yoga breaks” instead of coffee breaks. If we don’t have a place to lie down, or if it is not appropriate that we lie down, we can at least do sitting relaxation-meditation, breathing exercises, neck and back exercises, the standing crane pose, #5, and the triangle pose, #17.

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My Personal Story or Testimonial on this Page or Subject:
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Closing: In God's Love and Light, I AM, William Star

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