The steps in order
Version shown: Asana Pranayama Mudra Bandha, 4th revised edition (2008): 8 practices
| # | Step | Breath | Side | Hold | Cues and options |
|---|---|---|---|---|---|
| 1 |  1. Padotthanasana (raised legs pose)Uttānapādāsana | Inhale | Each side | 3 to 5 seconds, breath held; 10 rounds each leg Asana Pranayama Mudra Bandha, 4th revised edition (2008) | Transition: Lying, inhale and raise one straight leg, hold, exhale down; then the other; then both, without lifting the buttocks. Easier option: Bend the other knee; one leg only. |
| 2 | 2. Padachakrasana (leg rotation) | Free breathing | Each side | 10 each direction (both legs: 3 to 5) Asana Pranayama Mudra Bandha, 4th revised edition (2008) | Transition: Raise one straight leg about 5 cm and draw large circles, heel off the floor; then both legs. Easier option: Small circles; other knee bent. |
| 3 | 3. Pada Sanchalanasana (cycling) | Free breathing | Each side | repetitions forward and backward Asana Pranayama Mudra Bandha, 4th revised edition (2008) | Transition: Cycle one leg, then both legs. Easier option: One leg only. |
| 4 | 4. Supta Pawanmuktasana (leg lock pose) Pavanamuktāsana | Exhale | Each side | a few seconds; 3 times each leg, 3 with both Asana Pranayama Mudra Bandha, 4th revised edition (2008) | Transition: Hug one knee to the chest; exhaling, lift the head and shoulders and bring the knee towards the nose; inhale down. Then both knees. Easier option: Head stays down. |
| 5 | 5. Jhulana Lurhakanasana (rocking and rolling) | Free breathing | 5 to 10 times Asana Pranayama Mudra Bandha, 4th revised edition (2008) | Transition: Lying, hug the knees and roll from side to side; then, from a squat holding the shins, rock backwards and forwards along the spine, coming up onto the feet. Easier option: Side to side only; folded blanket under the spine; skip with serious back problems. Keep the head forward when rocking back so it does not hit the floor (APMB). | |
| 6 | 6. Supta Udarakarshanasana (sleeping abdominal stretch) | Exhale | Each side | 3 seconds, breath held; 5 rounds Asana Pranayama Mudra Bandha, 4th revised edition (2008) | Transition: Lying, knees bent and feet together, hands clasped behind the head; exhaling, lower both knees to one side and turn the head the other way; inhale up; then the other side. Easier option: Pillow under the knees. Related pose: reclining spinal twist. |
| 7 | 7. Shava Udarakarshanasana (universal spinal twist) | Exhale | Each side | as long as comfortable, once each side Asana Pranayama Mudra Bandha, 4th revised edition (2008) | Transition: Arms out, one foot beside the other knee; the opposite hand brings the bent knee across to the floor, head turns away. Easier option: Pillow under the knee. |
| 8 | 8. Naukasana (boat pose, lying version) | Hold the breath | count of 5 with the breath held; 3 to 5 rounds Asana Pranayama Mudra Bandha, 4th revised edition (2008) | Transition: Lying, inhale deeply, hold the breath and lift legs, arms, shoulders, head and trunk about 15 cm, balancing on the buttocks; lower, then exhale and relax. Easier option: Lift the head and arms only, breathing normally. Bihar School version starting from lying; differs from the seated boat pose (poses/boat-pose). APMB: breath retained while raising, holding and lowering; exhale only when back on the floor. Breath-holding under effort is not for high blood pressure or heart conditions. |
