Super-asanas -Super-safe

Super-asanas are yoga moves which are clever, but not super-strong. The eight given below, combined together, 'work' the entire musculo-skeletal system - and all the other body systems, too. They are very safe & very vitalising to the body, extremely calming for the mind, activating to all the chakras and can be practiced gently or strongly by everyone. 
Adapt your practice according to your health ON the DAY. If weak or unwell, do the minimum, if strong and well, do what feels right. Regular practice will strengthen the flow of prana and increase Self-Awareness. That is YOGA.

An ideal first asana/pose. Stretches muscles the backs of the legs, bring the hands onto the floor beyond the head to also stretch the spinal muscles. Gentle AND powerful. Hold for 3 rounds of very very slow breath. Repeat twice.

This asana is brilliant for vitalising all the body systems even if practiced minimally.It acts as a counter-pose to the first asana, contracting, or squeezing, the muscles in the backs of the legs and spine. Inhale, then lift holding the breath in, hold and count to five, exhale while lowering back to the floor. x3 to each side.

Kandharasana - fabulous for stretching the front of the torso, back of the neck, and the quads. The pecs are opened and the shoulder blade muscles are squeezed.  Inhale while lifting, hold the breath while lifting the pelvis to the ceiling, exhale while lowering back down.  x5

This relaxed forward-bend allows for a gravity-driven whole back stretch AND an inversion which stimulates the brain. The opportunity exists to really let go of head and neck tension. Drooooop and hang, softly, softly for 1 - 3 minutes.

After completing asana above, go into this seated forward bend caringly and carefully. This asana provides an inner thigh stretch FIRST and, once that becomes comfortable, the process of stretching forward to bring the face onto the floor, begins. Slide the hands straight forward along the floor in front, hold them there. Hold and breathe slowly for 1-3 minutes.

After the two previous forward bends it is important to have a follow-up back bend. Keep the heels together to help push the lower back vertebrae into place, and strengthen the muscles there. At first it might be difficult to lift the chest off the floor, but with time you will find the way to curl upwards, head, shoulders, then chest. Pelvis remains on the floor.   x5

This piece de resistance asana provides some free-flowing, easy release through the body. Twist from the feet to the base of the skull. Let the arms flow right out and then around to hug the body, from one side, to the centre, to the other side, to the back.

Finalise the asana sequence with this super-pose. It increases the heart rate, stretches through the digestive system, encourages deep breathing and works to strengthen prana. After this practice lie down for a deep relaxation OR sit for pranayama, or meditation.  After completing these wonderful asanas all your chakras and all body systems will be recallibrated.