Yoga Asanas for rounding (Set 1)

Asanas should be done slowly without any forcing or sudden position movements. Be
guided by Maharishi Patanjali who said “Asana is perfected by relaxation of effort and
the dawn of unboundedness.” Find the point where there is effort in the stretch and then
relax slightly back from it. Remember that you will be doing this sequence many times.
Easy repetition of the Asanas will produce better results than forced stretching.

Each position can be held from 5 to 15 seconds.

Asanas should not be attempted without personal instruction.

This sheet is only a reminder showing the correct sequences.

1. Toning up

A. Press and release using both B. Roll to each side and back 3
the hands towards the heart times leading with the head

-front of head
-back of head
-hands
-abdomen
-lower back
-feet C. Extend legs keeping close to
floor, 3 times each side.

2. Kneeling 3. Arm stretch

Rise up using legs, 1 to 3 times

4. Back stretch
Left leg, right leg (1 to 3 times),
then both legs

Yoga Asanas for rounding by Charles Knoles is licensed under a Creative

Commons Attribution-ShareAlike 3.0 Unported License.
 5. Shoulder stand/plough/
shoulder stand
Feet together, knees straight.

6. Cobra 7. Locust
Use the muscles in your back to lift your Chin on floor, feet together, half
chest and abdomen off the ground and fists under thighs
then use your arms to gently press
down and release the pressure in
your back.

8. Spinal Twist 9. Hand-foot pose

To the left and to the right, 1 to 3
times each side

10. Resting
Arms at side of body, palms up

Yoga Asanas for rounding by Charles Knoles is licensed under a Creative

Commons Attribution-ShareAlike 3.0 Unported License.