TABLE 1.

Summary of yoga poses and breathing instructions

Sanskrit/English Name	Position description	Breathing instructions	Duration
Savasana/Corpse pose	Lying on back with knees bent	Deep breath in, filling your body with breath, exhale to help the pain move out	7 breaths
Jathara Parivart-anasana/Intense abdominal twist	Lying on back, knees to chest and rock from side to side	None specifically	Unspecified
Paranamuktasana/Knees to chest	Lying on back, hug bent legs, bring forehead and knees towards each other	Hug legs, take a deep inhalation, exhale bringing knees and forehead together	Unspecified
Savasana variation/Corpse pose	Lying on back with knees bent, arms clasped behind head. Lift head	Deep inhalation, exhale, lift head up for two breaths, put head down on last exhalation	3 breaths
Jathara Parivart-anasana/Intense abdominal twist with arms	Lying on back, arms spread like airplane wings, knees roll to right and left	Breathe in and let both knees roll gently to the right (and left)	2 breaths each side
Bidalsana/Cat posture	On all fours, round back, raise belly, release, arch back, look upwards, curl back again like a cat	Breathe out. If it feels good, raise your belly up and when you release your lungs fill automatically, breathe out. As you arch your back, breathe in	6 times
Balasana/Pose of the child	On all fours bring bottom to heels, head on the floor	Breathe easily and fully as your body rebalances	Unspecified
Baddha Konasana (with rocking)/Bound ankle pose	Sitting, soles of feet together, grab ankles/shins and rock from side to side	Keep your breath full and easy	Unspecified
Parivritta Sukhasana/Comfortable simple crossed legs with a twist	Sitting tall, make spine long, place right hand on floor behind, turn to the right and place left hand on right leg	Inhale deeply when placing hand behind and exhale when turning and and putting hand on other leg	Hold for 3 breaths each side
Adhomukha Baddhakanasana/Seated bound ankle pose	Sitting, hold onto feet, lengthen through spine, exhale and roll forward; let head hang down	Inhale to lengthen your spine	3 to 4 breaths when head is down
Tadasana (with arms swinging)/Mountain pose	Standing firmly grounded, feet wider than hips, swing hands around body	No specific instruction given	Unspecified
Parsvaparvatasana in Tadasana/Mountain pose with stretched arms and side bend	Standing, lift arms over head, clasp fingers and stretch tall. Fold over to one side, return to centre and fold to other side	Breathe in as you clasp fingers, exhale, breathe in when at centre and exhale from side to side	4 each side
Tension release	Hands at side, shaking to let any tension go	No specific instruction given	Unspecified
Uttanasana/Standing forward bend	On softly bent knees, drop chin to chest fold down forward. Move head from side to side	Take 3 full breaths (in forward bend)	Stay in forward bend for 3 breaths
Badasana/Bridge pose	Lying on back with knees bent, place arms at side, raise hips to make an inclined bridge	Inhale deeply when arms placing arms at sides and exhale as you raise your hips	Hold inclined bridge for 2 to 3 breaths
Pavanamuktasana/Holding knee to chest	Embrace legs and curl one at a time and bring head and knees together	No specific instruction given	Unspecified
Savasana (modified with knees bent to enhance comfort/Corpse pose	Lying on your back let bent knees rest against each other, hands where they feel comfortable and make sounds “ah”, “oo”, with eyes closed	Make sounds with out-breath creating good energy	10 breaths