Laying on floor on your front, bring your right leg up to hip level with knee bent at 90 degrees also with your right foot at 90 degrees.

Your right arm is at shoulder level with the elbow bent at 90 degrees with forearm above shoulder line.

Your left leg remains straight.

Your left arm is at shoulder level with the elbow bent at 90 degrees with forearm pointing down.

Your head to start with will be facing the right, when you are ready, you will turn your head to the left.

Do take care this can be quite strong for some.

Then change sides and reverse the process which means …

Laying on the floor on your front, right leg is straight, left leg is bent at the knee at 90 degrees at hip level.

Left arm is at shoulder level with the elbow bent at 90 degrees forearm pointing upwards on the floor.

Your right arm is at shoulder level with the elbow bent at 90 degrees and the forearm pointing down.

Your head to start with is turning to the left and when your ready turn your head to the right.

Use your breathing to help you in this posture (and others).

Swastika 3

Swastika 3 is similar to Swastika 2 and more stronger so please take care.

Laying on the floor on your front, start to bring your left leg through to the right so you are laying on your left leg with the knee at hip level and the knee at 90 degrees.

Your right leg remains straight.

Your right arm is at shoulder level with the elbow bent at 90 degrees and the forwarm pointing up (your arm is on the floor).

Your left arm is at shoulder level with the elbow bent at 90 degrees with the forearm pointing downwards.

Your head to start with will be turned to the right, and when you are ready you will turn it to the left. Take care this can be strong.

Repeat the process for the other side …

Laying on your front, bring the right leg through with the knee at hip level and bent at 90 degrees your ankle is also at 90 degrees.

Your left leg remains straight.

Your left arm is at shoulder level with the elbow bent at 90 degrees and the forearm pointing upwards.

Your right arm is at shoulder level with the elbow bent at 90 degrees and the forearm pointing downwards.

Your head to start with is turning to the left and when your ready you will turn your head to the right. Again take care it may strong for you. Focus on your breathing.

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