A 7-DAY PLANETARY & CHAKRA-BASED YOGA ASANA SYSTEM

7 PLANETS • 7 CHAKRAS • 7 DAYS • SPECIFIC ASANAS

Ganesh Chakra Yoga System (GCYS) is a structured 7-day yoga asana system that connects seven traditional planetary associations with the seven chakras and a specific day of practice. Each day focuses on a particular chakra and a carefully selected sequence of yoga postures designed to support mindful movement, body awareness, breath coordination, and regular practice.

DAY 1 — FRIDAY

Planet: Venus (Shukra)

Chakra: Mooladhara (Root Chakra)

Element: Earth

Focus: Grounding • Stability • Lower-Body Awareness

01 — NAVASANA

Boat Pose • Paripurna Navasana

Focus: Core stability • Postural control • Balance • Breath coordination

How to Practice

Sit with the knees bent and feet on the floor. Lengthen the spine and gently lean the torso back while keeping the chest open. Lift the feet from the floor and balance on the sitting bones. Extend the legs as comfortably as possible and reach the arms forward, keeping the spine long. Maintain steady, relaxed breathing throughout the posture.

Breathing

Breathe slowly and evenly through the nose. Avoid holding the breath while maintaining the posture.

Practice Duration

Hold for approximately 15–30 seconds, rest, and repeat for 2–3 rounds according to individual ability.

Safety

Keep the spine comfortably long and avoid collapsing through the lower back. Beginners may keep the knees bent and the shins lifted rather than straightening the legs. Stop if you experience pain, dizziness, or unusual discomfort.

02 — UTKATASANA

Chair Pose • Utkatasana

Focus: Lower-body strength • Postural stability • Balance • Core engagement

How to Practice

Stand with the feet comfortably apart and lengthen the spine. Bend the knees and move the hips backward as though sitting into an imaginary chair. Keep the chest open and the spine long. Extend the arms forward or overhead according to your comfort. Keep the knees aligned with the direction of the toes and maintain steady breathing throughout the posture.

Breathing

Breathe slowly and evenly through the nose. Maintain relaxed, continuous breathing without straining.

Practice Duration

Hold for approximately 15–30 seconds. Rest and repeat for 2–3 rounds according to individual ability.

Safety

Keep the knees tracking in line with the toes and avoid allowing the knees to collapse inward. Reduce the depth of the squat if necessary. Stop if you experience pain, dizziness, or unusual discomfort.

03 — VIRABHADRASANA I

Warrior I Pose • Virabhadrasana I

Focus: Lower-body strength • Grounding • Hip stability • Postural awareness • Mental steadiness

HOW TO PRACTICE

Stand upright with the feet comfortably apart. Step one foot back and turn the back foot slightly outward. Bend the front knee while keeping it aligned in the direction of the toes. Lengthen the spine and gradually raise the arms overhead according to your comfort. Keep the shoulders relaxed and the chest open while maintaining a stable and grounded stance.

BREATHING

Breathe slowly and evenly through the nose. Maintain relaxed, continuous breathing throughout the posture without holding the breath.

PRACTICE DURATION

Hold for approximately 15–30 seconds on each side. Rest briefly and repeat for 2–3 rounds according to individual ability.

SAFETY

Keep the front knee aligned with the direction of the toes and avoid allowing it to collapse inward. Maintain a comfortable stance and do not force the hips or lower back. Reduce the depth of the lunge if necessary. Stop if you experience pain, dizziness, or unusual discomfort.

04 — VIRABHADRASANA II

Warrior II Pose • Virabhadrasana II

Focus: Lower-body strength • Hip mobility • Postural stability • Grounding • Concentration

HOW TO PRACTICE

Stand with the feet comfortably apart. Turn one foot outward and keep the other foot slightly turned inward. Bend the front knee while keeping it aligned with the direction of the toes. Extend the arms out to the sides at approximately shoulder height, keeping the shoulders relaxed. Lengthen the spine and maintain a steady, grounded stance. Practice on both sides with controlled movement and comfortable breathing.

BREATHING

Breathe slowly and evenly through the nose. Maintain relaxed, continuous breathing without holding the breath. Allow the breath to remain smooth while maintaining the posture.

PRACTICE DURATION

Hold for approximately 15–30 seconds on each side. Rest briefly and repeat for 2–3 rounds according to individual ability.

SAFETY

Keep the front knee aligned with the direction of the toes and avoid allowing it to collapse inward. Maintain a comfortable distance between the feet and do not force the depth of the stance. Keep the shoulders relaxed and avoid excessive strain in the lower back. Stop if you experience pain, dizziness, or unusual discomfort.

05 — VRIKSHASANA

Tree Pose • Vrikshasana

Focus: Balance • Grounding • Postural control • Lower-limb stability • Concentration

HOW TO PRACTICE

Stand upright with the feet together or comfortably apart. Shift your weight gradually onto one leg. Bend the opposite knee and place the sole of the foot against the inner calf or inner thigh of the standing leg, avoiding direct pressure on the knee joint. Bring the hands together in front of the chest or raise the arms overhead according to your comfort. Lengthen the spine and maintain a steady gaze on a fixed point. Practice on both sides.

BREATHING

Breathe slowly and evenly through the nose. Keep the breath relaxed and continuous while maintaining balance. Avoid holding the breath during the posture.

PRACTICE DURATION

Hold for approximately 15–30 seconds on each side. Rest briefly and repeat for 2–3 rounds according to individual ability.

SAFETY

Place the raised foot against the inner calf or thigh rather than directly on the knee joint. Use a wall or other stable support if balance is difficult. Keep the standing knee comfortable and avoid locking it forcefully. Stop if you experience pain, dizziness, or unusual discomfort.

06 — SETU BANDHASANA

Bridge Pose • Setu Bandhasana

Focus: Posterior-chain strength • Spinal mobility • Hip stability • Chest opening • Grounding

HOW TO PRACTICE

Lie comfortably on your back with the knees bent and the feet placed hip-width apart. Keep the feet parallel and position them close enough for the heels to remain comfortably under or near the knees. Rest the arms beside the body. Press gently through the feet and gradually lift the pelvis while maintaining a comfortable, controlled movement. Keep the thighs stable and lengthen through the spine. The hands may remain beside the body or support the pelvis according to your level of practice.

BREATHING

Breathe slowly and evenly through the nose. Maintain smooth, continuous breathing while holding the posture. Avoid holding the breath or creating unnecessary tension in the face, neck, or shoulders.

PRACTICE DURATION

Hold for approximately 15–30 seconds. Lower the pelvis slowly, rest briefly, and repeat for 2–3 rounds according to individual ability.

SAFETY

Keep the knees tracking in the direction of the toes and avoid allowing them to fall inward or outward excessively. Do not force the height of the pelvis or compress the lower back. Keep the neck relaxed and avoid turning the head while the pelvis is elevated. Stop if you experience pain, dizziness, or unusual discomfort.

07 — BALASANA

Child's Pose • Balasana

Focus: Restorative movement • Gentle spinal release • Hip mobility • Relaxation • Grounding

HOW TO PRACTICE

Begin in a kneeling position with the knees comfortably together or slightly apart. Slowly lower the hips toward the heels and gently fold the torso forward. Allow the forehead to rest on the mat or on a suitable support. Extend the arms forward or keep them relaxed beside the body according to your comfort. Allow the spine and shoulders to soften without forcing the position.

BREATHING

Breathe slowly and evenly through the nose. Allow the abdomen and rib cage to move naturally with each breath. Maintain relaxed, continuous breathing without holding the breath.

PRACTICE DURATION

Remain in the posture for approximately 30–60 seconds. Rest comfortably and repeat for 1–3 rounds according to individual ability.

SAFETY

Keep the position comfortable and avoid forcing the hips toward the heels. Use a cushion or bolster under the hips, chest, or forehead if additional support is needed. Individuals with significant knee, hip, or ankle discomfort should modify the posture or use an alternative resting position. Stop if you experience pain, dizziness, or unusual discomfort.

07 — LOTUS LOCUST ASANA

Lotus Locust • Advanced Prone Practice

GCYS Research Asana • Mooladhara Practice

GCYS Category: Research Asana • Advanced Practice

Focus: Posterior-chain engagement • Hip extension • Lower-body strength • Spinal awareness • Mooladhara awareness

HOW TO PRACTICE

Begin in Lotus Position. Carefully transition forward and come onto the abdomen. Place the chin gently on the floor and position both arms underneath the body, keeping the elbows as close to the sides as comfortably possible.

Make gentle fists with the hands and position the palms facing downward. Take a deep inhalation and prepare for the lifting phase.

With controlled muscular engagement, gently lift the legs and hips away from the floor. Maintain the position without forcing the lower back or neck. Keep the movement steady and controlled throughout the hold.

After completing the hold, slowly lower the legs and hips toward the floor. Release the arms, turn the head gently to the right, and rest comfortably for a few moments before slowly returning to a seated position.

BREATHING

Breathe slowly and consciously throughout the practice. The original practice includes breath retention during the lifting phase; however, prolonged breath retention should not be forced. Beginners should maintain comfortable, controlled breathing according to their individual capacity.

PRACTICE DURATION

Hold the posture for approximately 30 seconds, or for a shorter duration appropriate to your individual strength and experience. Release slowly and rest before returning to the seated position.

GCYS AWARENESS

Chakra Focus: Mooladhara Chakra (Root Chakra)

Maintain awareness of the base of the spine, pelvis, legs, and connection with the ground. Cultivate steadiness, grounding, and conscious control throughout the practice.

TRADITIONAL GCYS CONTEXT

Within the traditional framework described in the source material, Lotus Locust is associated with Kundalini awareness and the symbolic movement of energy from the base of the spine toward higher centres of consciousness. In GCYS, this concept is presented as part of the traditional contemplative framework of the practice.

SAFETY

This is an advanced practice. Do not force the Lotus position or place excessive pressure on the knees, hips, abdomen, shoulders, or lower back. Avoid aggressive lifting or prolonged breath retention. Practitioners with limited hip mobility or spinal limitations should use an appropriate preparatory variation. Stop if you experience pain, dizziness, numbness, or unusual discomfort.

02 — HORSE FISH ASANA

Sedhu Bandha Asana

GCYS Research Asana • Mooladhara Practice

GCYS Category: Research Asana

Focus: Hip mobility • Lower-body awareness • Chest opening • Spinal extension • Root Chakra concentration

HOW TO PRACTICE

Lie comfortably on your back. Bring the soles of the feet together and allow the knees to open outward according to your comfortable range. Gently lift the chest and position the crown of the head toward the floor only if this can be done comfortably and without strain. Place the palms on the floor and gradually lift the hips from the ground while maintaining controlled movement.

Hold the position comfortably. To release, slowly lower the hips toward the floor and then gently lower the head. Return to a relaxed supine position.

BREATHING

Maintain normal, relaxed breathing throughout the posture. Avoid breath holding and do not force the chest, neck, hips, or lower back.

PRACTICE DURATION

Hold for approximately 30 seconds, according to individual ability and comfort. Release slowly and rest before repeating.

GCYS AWARENESS

Concentration: Mooladhara / Root Chakra

SAFETY

This is a demanding position for the neck, spine, hips, and knees. Do not force the crown of the head toward the floor or place excessive weight through the head or neck. Practitioners who cannot comfortably perform the position should use a supported or modified variation. Avoid the posture if it causes pain, dizziness, or unusual discomfort.

03 — MUTTI KRIYA ASANA

Leg Knee Purification Asana • Controlled Knee Mobility Practice

GCYS Research Asana • Mooladhara Practice

GCYS Category: Research Asana

Focus: Knee mobility • Lower-limb coordination • Hip awareness • Controlled joint movement • Mooladhara awareness

HOW TO PRACTICE

Lie comfortably on your abdomen with the legs extended and separated by approximately 2.5 feet, according to your individual comfort. Place the left hand flat on the floor and the right hand over it. Rest the chin gently on the hands.

Bend the right knee and slowly lift the lower leg. Begin making a controlled circular movement with the lower leg, allowing the toes to trace a comfortable circular path close to the floor.

Complete 10 slow circles in a clockwise direction, followed by 10 circles in the opposite direction. Slowly lower the right leg and take a comfortable breath before repeating the same sequence with the left leg.

After completing both sides, lower the leg completely and rest briefly before returning to a comfortable position.

BREATHING

Maintain natural, relaxed breathing throughout the movement. Avoid breath retention. After completing each side, take a slow, comfortable inhalation and exhalation before continuing.

PRACTICE REPETITIONS

Perform 10 slow circles clockwise and 10 slow circles anticlockwise for each leg. Keep the movement controlled and remain within a comfortable range of motion.

GCYS AWARENESS

Chakra Focus: Mooladhara Chakra (Root Chakra)

Maintain awareness of the lower body, the movement of the knee and hip, and the grounding quality of the practice. Keep the movement slow, deliberate, and coordinated with relaxed breathing.

TRADITIONAL GCYS CONTEXT

Within the GCYS framework, Mutti Kriya Asana is included as a controlled lower-limb mobility practice associated with Mooladhara awareness and conscious movement of the knee and hip region.

SAFETY

Perform the circular movement slowly and without forcing the knee. Keep the range of motion comfortable and controlled. Practitioners with acute knee pain, recent knee surgery, significant joint instability, or other musculoskeletal limitations should seek appropriate professional guidance before practicing. A supported or modified version may be used when necessary. Stop if you experience pain, swelling, dizziness, or unusual discomfort.

04 — FISH ROCK MOVEMENT

Variation 1 • Leg-Twisting Asana

GCYS Research Asana • Mooladhara Practice

GCYS Category: Research Asana • Variation

Focus: Lower-body coordination • Spinal extension • Postural control • Leg positioning • Mooladhara awareness

HOW TO PRACTICE

Begin standing upright with the feet together. Keep the chest comfortably lifted and maintain a steady posture, with the hands resting near the centre of the thighs.

Cross the right leg over the left leg. Place both hands behind the rib cage, positioning the thumbs toward the front of the ribs.

Gently lift the face and lengthen through the front of the body. Take a comfortable breath, then carefully move into the backward-bending position while maintaining control and stability.

Remain within a comfortable range of spinal extension. Do not force the movement or allow the body to lose balance.

BREATHING

Breathe naturally and continuously. Avoid breath retention and maintain smooth, comfortable breathing throughout the movement.

PRACTICE DURATION

The available source material does not clearly specify a final holding duration for this variation. Therefore, practice duration should be determined according to individual ability and the finalized GCYS teaching protocol.

GCYS AWARENESS

Chakra Focus: Mooladhara Chakra (Root Chakra)

Maintain awareness of the feet, legs, pelvis, and connection with the ground. Emphasize steadiness, controlled movement, and conscious body awareness.

TRADITIONAL GCYS CONTEXT

Within the GCYS framework, this variation is included as a lower-body and spinal-movement practice associated with Mooladhara awareness and conscious control of the body's foundation.

SAFETY

Perform the backward bend gradually and within a comfortable range of motion. Do not force the spine, neck, hips, or knees. Maintain stable footing throughout the practice. Practitioners with significant spinal, balance, hip, or knee limitations should use an appropriate modification or avoid the full variation. Stop if you experience pain, dizziness, numbness, or unusual discomfort.

05 — DIAMOND BODY TWISTING ASANA

Kneeling Twist • Diamond Position

GCYS Research Asana • Mooladhara Practice

GCYS Category: Research Asana • Spinal Rotation

Focus: Spinal rotation • Hip mobility • Shoulder mobility • Postural coordination • Mooladhara awareness

HOW TO PRACTICE

Begin in a comfortable Diamond Position. Bring the right foot onto the left thigh only if this position is accessible without discomfort.

Extend both arms forward at approximately shoulder height. Slowly bring the right arm behind the body and hold the right foot with the right hand. Place the left hand on the right knee to provide gentle support.

Maintain an upright and stable posture while allowing the torso to rotate comfortably. Keep the movement controlled and avoid forcing the spine, hip, shoulder, or knee.

Release the right foot slowly and return to the starting position. Rest briefly before practicing the movement on the opposite side, when appropriate.

BREATHING

Maintain slow, natural breathing throughout the posture. Avoid breath retention and allow the breath to remain smooth and comfortable during the rotation.

PRACTICE DURATION

Hold the posture for approximately 30 seconds, according to individual ability and comfort.

GCYS AWARENESS

Chakra Focus: Mooladhara Chakra (Root Chakra)

Maintain awareness of the base of the body, pelvic stability, spinal alignment, and the grounding quality of the seated position.

TRADITIONAL GCYS CONTEXT

Within the GCYS framework, Diamond Body Twisting Asana is included as a rotational practice emphasizing spinal awareness, controlled hip and shoulder mobility, and Mooladhara-focused body awareness.

SAFETY

Do not force the foot onto the opposite thigh or pull strongly on the foot with the hand. Keep the spinal rotation within a comfortable range and avoid excessive stress on the knees, hips, shoulders, or lower back. Practitioners with limited hip or knee mobility should use an easier seated variation. Stop if you experience pain, dizziness, numbness, or unusual discomfort.

06 — GOLDEN BEE ASANA

Golden Bee • Seated Straight-Leg Practice

GCYS Research Asana • Mooladhara Practice

GCYS Category: Research Asana • Seated Straight-Leg Practice

Focus: Whole-body strength • Lower-limb stability • Arm engagement • Core control • Mooladhara awareness

HOW TO PRACTICE

Begin in a comfortable seated position with both legs extended. Gradually separate the legs to a wide, stable position that is appropriate for your individual flexibility.

Place both hands on the floor between or slightly behind the legs, close to the perineal region, with the palms facing forward. Establish a stable foundation through the hands and feet.

Take a comfortable inhalation and engage the arms and lower body. Press firmly through the hands and feet and gently lift the body from the floor while keeping the feet grounded.

Maintain the lifted position with controlled muscular engagement. Keep the face and neck relaxed and look forward. Lower the body slowly and return to a comfortable seated position.

BREATHING

Use slow, controlled breathing throughout the practice. The original source includes breath retention during the lifting phase; however, prolonged breath retention should not be forced. Maintain comfortable breathing appropriate to your individual capacity.

PRACTICE DURATION

The source describes a hold of approximately 30 seconds to 1 minute. Begin with a shorter hold and gradually progress according to your strength, stability, and comfort.

GCYS AWARENESS

Chakra Focus: Mooladhara Chakra (Root Chakra)

Maintain awareness of the hands, feet, pelvis, and lower body. Cultivate a sense of stability, grounded strength, and conscious control throughout the posture.

TRADITIONAL GCYS CONTEXT

Within the GCYS framework, Golden Bee Asana is included as a seated, weight-bearing practice emphasizing whole-body engagement, lower-body stability, and focused Mooladhara awareness.

SAFETY

This is a demanding weight-bearing practice. Do not force the width of the legs or attempt to lift the body before establishing sufficient strength and stability. Avoid excessive pressure on the wrists, shoulders, hips, knees, or lower back. Practitioners with limited hip mobility or musculoskeletal conditions should use an appropriate modification. Stop if you experience pain, dizziness, numbness, or unusual discomfort.

08 — EKAPADA URDHUVABODASANA

Wheel Position • Single-Leg & Single-Arm Progressions

GCYS Research Asana • Mooladhara Practice

GCYS Category: Research Asana • Advanced Progression

Focus: Spinal extension • Whole-body strength • Balance • Shoulder mobility • Lower-body control • Mooladhara awareness

HOW TO PRACTICE

Lie comfortably on your back with the knees bent and the feet placed firmly on the floor. Position the palms beside the ears, with the fingers pointing toward the shoulders.

Take a comfortable inhalation and press through the hands and feet to lift the body into Wheel Position. Keep the head relaxed and avoid placing weight directly through the head or neck. Establish a stable and controlled Wheel Position before attempting any progression.

Hold the basic Wheel Position for approximately 30 seconds, according to your individual ability. Then, with sufficient control, slowly raise the right leg toward the ceiling and hold for approximately 15 seconds. Lower the right leg with control and repeat on the left side.

Next, practice the single-arm progression. Slowly lift the right arm and place the hand toward the right thigh, maintaining balance and controlled breathing. Hold for approximately 15 seconds, return the hand to the floor, and repeat on the opposite side.

Only after developing sufficient strength, balance, and weight distribution should the combined arm-and-leg progression be attempted. Lift the appropriate arm and opposite or corresponding leg according to the established GCYS variation, hold briefly, lower with control, and repeat on the other side.

BREATHING

Maintain slow, continuous breathing throughout the posture. Avoid prolonged breath retention and keep the breath steady during every progression.

PRACTICE DURATION

Basic Wheel Position: approximately 30 seconds.
Single-Leg Progression: approximately 15 seconds per side.
Single-Arm Progression: approximately 15 seconds per side.

Advanced combined variations should be introduced only after sufficient strength, balance, and control have been established.

GCYS AWARENESS

Chakra Focus: Mooladhara Chakra (Root Chakra)

Maintain awareness of the hands, feet, pelvis, spine, and points of support. Cultivate grounded strength, balance, and conscious control throughout each progression.

TRADITIONAL GCYS CONTEXT

Within the GCYS framework, Ekapada Urdhuvabodasana is presented as an advanced progression from Wheel Position into progressively more demanding balance variations. The practice emphasizes strength, spinal extension, balance, and sustained body awareness.

SAFETY

This is an advanced weight-bearing practice. Establish a stable Wheel Position before attempting any single-leg or single-arm variation. Do not place excessive pressure on the wrists, shoulders, spine, hips, or knees. Never place your body weight directly onto the head or neck. Attempt advanced variations only when you can distribute your weight evenly and maintain controlled breathing. Use an appropriate preparatory variation when necessary. Stop if you experience pain, dizziness, numbness, or unusual discomfort.

09 — ONE-LEG WHEEL POSITION

Single-Leg Wheel • Advanced Backbend Variation

GCYS Research Asana • Mooladhara Practice

GCYS Category: Research Asana • Advanced Progression

Focus: Spinal extension • Unilateral leg control • Whole-body strength • Balance • Hip mobility • Mooladhara awareness

HOW TO PRACTICE

Lie comfortably on your back with the palms positioned beside the ears. Bend the right knee and place the right foot firmly on the floor. Keep the left leg extended comfortably.

Take several slow, deep breaths to prepare the body. On a comfortable inhalation, press through the hands and feet and gradually lift into Wheel Position. Do not place your body weight on the head or neck.

Once a stable Wheel Position has been established, maintain the left leg extended while keeping the right foot grounded. Keep the pelvis and spine controlled throughout the posture.

Hold the position comfortably, then slowly lower the body to the floor. Rest before repeating the practice with the opposite leg.

BREATHING

Use slow, natural breathing throughout the posture. The original practice begins with deep preparatory breathing and then maintains normal breathing during the hold. Avoid prolonged breath retention.

PRACTICE DURATION

Hold the posture for approximately 30 seconds on each side, or for a shorter duration appropriate to your individual strength and control.

GCYS AWARENESS

Chakra Focus: Mooladhara Chakra (Root Chakra)

Maintain awareness of the supporting foot, the pelvis, the extended leg, and the stability of the spine. Cultivate grounded strength and controlled body awareness throughout the practice.

TRADITIONAL GCYS CONTEXT

Within the GCYS framework, One-Leg Wheel Position is presented as an advanced unilateral variation of Wheel Position. The practice emphasizes spinal extension, balance, lower-body control, and focused awareness of the body's foundation.

SAFETY

This is an advanced backbend and weight-bearing practice. Establish a stable Wheel Position before attempting the single-leg variation. Never place body weight directly on the head or neck. Avoid forcing the spinal extension or lifting the extended leg beyond your controlled range. Practitioners with significant wrist, shoulder, spinal, hip, or knee limitations should use an appropriate modification. Stop if you experience pain, dizziness, numbness, or unusual discomfort.

18 — DIAMOND ANGLE ASANA

Cross-Arm Hip-Lift Variation

GCYS Research Asana • Mooladhara Practice

GCYS Category: Research Asana • Dynamic Strength & Twist

Focus: Spinal rotation • Hip mobility • Upper-body coordination • Core engagement • Whole-body control • Mooladhara awareness

HOW TO PRACTICE

Begin in Diamond Position. Slowly transition forward onto the hands and knees, coming into a comfortable Cat Position.

Bring both palms beside the right leg. Cross the left arm over the right arm, then bring the right arm behind the left, creating the cross-arm position described in the GCYS practice.

From this position, engage the body and gently lift the hips upward while maintaining control through the hands, arms, and lower body.

Maintain the lifted position without forcing the spine or shoulders. Keep the movement controlled and stable throughout the hold.

Slowly lower the hips and return to the starting position. Release the arms carefully before repeating the practice on the opposite side.

BREATHING

Maintain normal, relaxed breathing throughout the practice. Avoid breath retention and keep the breath smooth and continuous during the movement and hold.

PRACTICE DURATION

Hold the posture for approximately 15–30 seconds, according to your individual strength, mobility, and comfort. Repeat on the opposite side.

GCYS AWARENESS

Chakra Focus: Mooladhara Chakra (Root Chakra)

Maintain awareness of the hands, arms, pelvis, and connection with the supporting surface. Cultivate steadiness, grounding, and conscious control throughout the practice.

TRADITIONAL GCYS CONTEXT

Within the GCYS framework, this Diamond Angle variation combines a cross-arm position with a controlled hip lift and rotational movement. The practice is performed with focused Mooladhara awareness and deliberate whole-body coordination.

SAFETY

Perform the arm-crossing movement gradually and never force the shoulders or wrists into position. Lift the hips only as high as can be controlled comfortably. Avoid excessive loading through the wrists, shoulders, spine, hips, or knees. Practitioners with limited shoulder, wrist, spinal, or hip mobility should use an appropriate modification. Stop if you experience pain, dizziness, numbness, or unusual discomfort.

11 — SQUARE ANGLE ASANA

Body Weight Reducer Asana • Dynamic Lunge Variation

GCYS Research Asana • Mooladhara Practice

GCYS Category: Research Asana • Dynamic Variation

Focus: Hip mobility • Lower-body coordination • Spinal extension • Shoulder mobility • Postural control • Chakra awareness

HOW TO PRACTICE

Begin in Diamond Position with the spine upright and the body stable.

Slowly transition forward onto the knees and hands, coming into a comfortable Cat Position.

Step the right foot forward and place it in line with the left palm. Establish a stable foundation through the hands, knee, and front foot.

Raise the right arm upward and over the head, keeping the palm facing inward. Gradually extend the right arm behind the body within a comfortable range of motion.

Maintain a steady posture and direct the gaze toward the middle finger of the right hand, provided this is comfortable for the neck and eyes.

To release, slowly return the right arm to the floor and bring the right leg back to the starting position. Rest briefly before repeating the movement on the opposite side.

BREATHING

Breathe deeply, slowly, and comfortably throughout the practice. Avoid forcing the breath or holding it unnecessarily.

PRACTICE DURATION

Hold the final position for approximately 30 seconds, according to your individual ability and comfort. Repeat on the opposite side.

GCYS AWARENESS

Chakra Focus: Forehead Chakra / Ajna Awareness

Maintain steady awareness of the raised hand, the breath, and the alignment of the body. Keep the attention calm and focused throughout the posture.

TRADITIONAL GCYS CONTEXT

Within the GCYS framework, Square Angle Asana is presented as a dynamic lower-body and spinal-mobility practice combining a lunge position, upper-body extension, and focused visual awareness.

SAFETY

Perform the movement gradually and remain within a comfortable range of motion. Keep the front knee stable and avoid forcing the hip, spine, shoulder, or neck. Do not overstretch the raised arm behind the body. If looking toward the raised hand causes neck strain or dizziness, keep the head in a neutral position. Practitioners with significant hip, knee, spinal, shoulder, or balance limitations should use an appropriate modification. Stop if you experience pain, dizziness, numbness, or unusual discomfort.

12 — UDALL THIRIGU SAKKRA ASANA

Spinning Wheel Asana • Seated Twist Variation

GCYS Research Asana • Mooladhara Practice

GCYS Category: Research Asana • Seated Twist

Focus: Spinal rotation • Hip mobility • Lower-limb coordination • Balance • Mooladhara awareness

HOW TO PRACTICE

Begin in a comfortable seated position with both legs extended forward. Bend both knees and bring the right leg inward, placing the right foot inside the left thigh.

Hold the right toes with the left hand. Extend the right arm forward and use the right hand to hold the left toes.

Slowly raise the left leg while maintaining a stable seated position. With controlled movement, draw the toes gently toward the body and rotate the torso toward the left.

Maintain the twist without forcing the spine or pulling aggressively on the legs. Keep the movement steady and coordinated throughout the posture.

To release, slowly lower the raised leg and return the torso to the centre. Release the feet and rest before repeating the movement on the opposite side.

BREATHING

Maintain slow, natural breathing throughout the posture. Avoid breath retention and keep the breath smooth while maintaining the spinal rotation.

PRACTICE DURATION

Hold the posture for approximately 30 seconds, according to your individual ability and comfort. Repeat on the opposite side.

GCYS AWARENESS

Chakra Focus: Mooladhara Chakra (Root Chakra)

Maintain awareness of the pelvis, supporting leg, raised leg, and spinal rotation. Cultivate a grounded and steady quality of attention throughout the practice.

TRADITIONAL GCYS CONTEXT

Within the GCYS framework, Udall Thirigu Sakkra Asana is presented as a seated rotational practice combining lower-limb positioning, spinal rotation, and controlled balance with Mooladhara awareness.

SAFETY

Perform the twist gradually and within a comfortable range of motion. Do not pull forcefully on the toes or force the raised leg higher than your available mobility. Avoid excessive rotation of the spine or strain in the hips and knees. Practitioners with limited hip, knee, or spinal mobility should use an appropriate modification. Stop if you experience pain, dizziness, numbness, or unusual discomfort.

13 — KAL UYURTHIYA VANNAM ASANA

Namaskar Leg-Raising Asana • Supine Practice

GCYS Research Asana • Manipura Practice

GCYS Category: Research Asana • Supine Leg-Raising Practice

Focus: Core control • Lower-abdominal engagement • Leg stability • Postural awareness • Manipura awareness

HOW TO PRACTICE

Lie comfortably on your back with the legs extended and the body relaxed. Bring both hands together in a prayer position and place them in front of the navel without making direct contact with the abdomen.

Slowly raise both legs approximately 1.5 feet above the floor, or to a height that can be maintained comfortably with controlled abdominal engagement. Keep the legs steady and the body relaxed.

Extend the fingers toward the toes while maintaining the prayer position of the hands. Direct the gaze gently behind the body only if this can be done comfortably without straining the neck.

Maintain the posture steadily. To release, slowly lower the legs toward the floor and then gently lower the arms. Rest comfortably before repeating the practice.

BREATHING

Maintain normal, relaxed breathing throughout the posture. Avoid breath retention and keep the breath smooth and continuous while the legs remain elevated.

PRACTICE DURATION

Hold the posture for approximately 30 seconds to 1 minute, according to your individual strength and comfort. Begin with a shorter duration if necessary.

GCYS AWARENESS

Chakra Focus: Navel Chakra / Manipura Awareness

Maintain awareness of the navel region, abdominal control, and the steady elevation of the legs. Keep the mind calm and the attention focused throughout the practice.

TRADITIONAL GCYS CONTEXT

Within the GCYS framework, Kal Uyurthiya Vannam Asana is presented as a supine leg-raising practice combining core control, focused attention, and Navel Chakra awareness.

SAFETY

Keep the lower back comfortable and avoid lifting the legs higher than you can control without strain. If the lower back arches excessively or discomfort develops, lower the legs or use a supported variation. Practitioners with significant lower-back or abdominal limitations should modify the practice appropriately. Avoid forcing the neck when directing the gaze backward. Stop if you experience pain, dizziness, numbness, or unusual discomfort.

14 — KONA THALAI MUTTU ASANA

Angle Head-Knee Asana • Standing Forward-Bending Variation

GCYS Research Asana • Mooladhara Practice

GCYS Category: Research Asana • Standing Forward Bend

Focus: Hamstring flexibility • Hip mobility • Spinal lengthening • Lower-body stability • Forward bending • Mooladhara awareness

HOW TO PRACTICE

Begin standing upright with the feet together, the chest comfortably lifted, and the abdomen gently engaged. Keep the arms relaxed beside the thighs.

Step the feet apart to a wide, stable stance of approximately 3 feet or more, according to your individual mobility and balance.

Inhale and raise both arms overhead, lengthening through the spine. Gently rotate the right leg outward to the right side.

Exhale and fold forward from the hip joints. Place the palms on the floor in front of the body and gradually lower the head toward the right knee, moving only as far as your flexibility allows.

Maintain the position without forcing the hamstrings, hips, spine, or neck. Keep both legs stable and controlled throughout the practice.

To release, inhale and slowly raise the torso while bringing the arms overhead. Exhale and gently lower the arms. Take a few natural breaths before repeating the movement on the opposite side.

BREATHING

Maintain natural, relaxed breathing throughout the posture. Coordinate the transition into the forward bend with the breath and avoid breath retention during the hold.

PRACTICE DURATION

Hold the final position for approximately 30 seconds, according to your individual flexibility and comfort. Repeat on the opposite side.

GCYS AWARENESS

Chakra Focus: Mooladhara Chakra (Root Chakra)

Maintain awareness of the feet, legs, pelvis, and connection with the ground. Cultivate steadiness and grounded awareness while maintaining the forward bend.

TRADITIONAL GCYS CONTEXT

Within the GCYS framework, Kona Thalai Muttu Asana is presented as a standing forward-bending practice emphasizing lower-body stability, flexibility, spinal awareness, and Mooladhara-focused grounding.

SAFETY

Do not force the head toward the knee or attempt to reach the floor at the expense of spinal alignment. Practitioners with limited flexibility may place the hands on the thighs, shins, or another stable support instead of the floor. Keep the knees controlled and avoid locking them aggressively. If dizziness occurs while rising, return to standing slowly. Stop if you experience pain, dizziness, numbness, or unusual discomfort.

15 — THOTTIL ASANA

Cradle Asana • Standing Forward-Twist Variation

GCYS Research Asana • Mooladhara Practice

GCYS Category: Research Asana • Dynamic Standing Twist

Focus: Spinal rotation • Hip mobility • Posterior-chain flexibility • Whole-body coordination • Mooladhara awareness

HOW TO PRACTICE

Stand upright in Attention Position with the feet together and the body comfortably aligned.

Raise both arms overhead and interlock the fingers. Take a comfortable inhalation and gradually bend the body forward from the hips.

Lower the upper body until the interlocked hands are approximately 6 inches above the floor, or at a height that allows you to maintain good control without strain.

From this forward-bent position, slowly rotate the torso toward the right side as far as comfortably possible. Keep the movement smooth and controlled throughout the rotation.

Hold the position for approximately 30 seconds. Slowly return toward the centre and repeat the same controlled rotation toward the left side.

After completing both sides, slowly return to an upright standing position and release the arms.

BREATHING

Maintain normal, relaxed breathing throughout the practice. Avoid breath retention and keep the breath smooth during the forward bend and rotational movement.

PRACTICE DURATION

Hold the rotational position for approximately 30 seconds on each side. Perform the movement slowly and progressively according to your individual mobility and control.

GCYS AWARENESS

Chakra Focus: Mooladhara Chakra (Root Chakra)

Maintain awareness of the feet, legs, pelvis, and connection with the ground. Keep the attention steady while moving through the forward bend and spinal rotation.

TRADITIONAL GCYS CONTEXT

Within the GCYS framework, Thottil Asana is presented as a dynamic standing practice combining forward bending and controlled spinal rotation with focused Mooladhara awareness.

SAFETY

Perform the forward bend and rotation gradually. Do not force the spine, hips, hamstrings, shoulders, or neck. Keep the knees comfortably controlled rather than aggressively locked. Practitioners with significant spinal, hip, hamstring, balance, or blood-pressure-related limitations should use an appropriate modification. Rise slowly from the forward-bent position. Stop if you experience pain, dizziness, numbness, or unusual discomfort.

17 — LOTUS BIRD ANGLE ASANA

Seated Side-Bending Variation

GCYS Research Asana • Mooladhara Practice

GCYS Category: Research Asana • Seated Lateral Bend

Focus: Lateral spinal mobility • Rib-cage mobility • Shoulder mobility • Trunk flexibility • Mooladhara awareness

HOW TO PRACTICE

Sit comfortably in a Cross-Legged Position or Lotus Position, according to your individual mobility. Keep the spine upright and establish a stable seated foundation.

Inhale and raise both arms behind the head. Interlace the fingers comfortably and keep the elbows relaxed.

Exhale and gradually bend the torso toward the right side. Allow the right elbow to move toward the floor without forcing the movement.

Turn the head gently and direct the gaze toward the left elbow, provided this remains comfortable for the neck.

Return slowly to the centre. Rest for a few natural breaths before repeating the movement on the opposite side.

BREATHING

Breathe naturally and continuously throughout the practice. Use the inhalation to prepare and the exhalation to enter the side bend. Avoid breath retention.

PRACTICE DURATION

Hold the final position for approximately 30 seconds to 1 minute, according to your individual ability and comfort. Repeat on the opposite side.

GCYS AWARENESS

Chakra Focus: Mooladhara Chakra (Root Chakra)

Maintain awareness of the base of the body, the pelvis, and the lengthening of the side body. Keep the attention steady and grounded throughout the practice.

TRADITIONAL GCYS CONTEXT

Within the GCYS framework, Lotus Bird Angle Asana is presented as a seated lateral-bending practice combining spinal and rib-cage mobility with focused Mooladhara awareness.

SAFETY

Move gradually into the side bend and do not force the elbow toward the floor. Maintain a stable seated foundation and avoid collapsing into the supporting side. If looking toward the opposite elbow creates neck discomfort, keep the head in a neutral position. Use an appropriate modification when necessary. Stop if you experience pain, dizziness, numbness, or unusual discomfort.

DAY 2 — SATURDAY | SVADHISHTHANA CHAKRA

DAY 2 — SATURDAY

Planet: Moon

Chakra: Svadhishthana (Sacral Chakra)

Element: Water

Focus: Fluidity • Mobility • Emotional Balance • Adaptability

01 — LOTUS SMART ASANA

SWADHISTHANA CHAKRA • SATURDAY

GCYS Research Asana

GCYS Category: Seated Side-Bending Variation

Chakra Focus: Swadhisthana Chakra

Traditional Concentration: Base Chakra

HOW TO PRACTICE

Sit comfortably in Lotus Position or a simple cross-legged position. Keep the spine upright and establish a stable seated foundation.

Inhale and raise both arms overhead. Place the palms comfortably behind the head.

Exhale and slowly bend the body toward the right side. Bring the right elbow toward the right knee without forcing the movement.

Gently turn the head and direct the gaze toward the left elbow, provided this remains comfortable for the neck.

Slowly return the torso to the upright position. Take a deep, comfortable inhalation and exhalation before repeating the movement on the opposite side.

BREATHING

Breathe normally and continuously throughout the practice. Coordinate the movement with the breath and avoid breath retention.

PRACTICE DURATION

Hold the final position for approximately 30 seconds, according to your individual ability and comfort. Repeat on the opposite side.

SWADHISTHANA AWARENESS

Maintain awareness of the lower abdomen, pelvis, and smooth movement of the side body. Cultivate relaxed, conscious movement throughout the practice.

TRADITIONAL GCYS BENEFITS

The source describes this practice as supporting spinal and rib-cage stretching, reducing stiffness in the hips and knees, expanding the chest, and promoting relaxation through focused attention. It also associates Lotus Position with stimulation of the Base Chakra.

SAFETY

Practice within a comfortable range of motion. Do not force the elbow toward the knee or strain the neck while turning the head. If Lotus Position is uncomfortable, use a simple cross-legged position. Practitioners with significant hip, knee, shoulder, or spinal limitations should use an appropriate modification.

02 — KANGAROO ASANA

SWADHISTHANA CHAKRA • SATURDAY

GCYS Research Asana

GCYS Category: Dynamic Kneeling and Hip-Lifting Variation

Chakra Focus: Swadhisthana Chakra

Traditional Concentration: Root Chakra

HOW TO PRACTICE

Begin seated in Diamond Position. Slowly roll forward onto the knees and hands, coming into a comfortable Cat Position.

Lift the right knee over the left knee. Move the right arm toward the left side and bring the right arm over the left arm.

Place the toes securely on the mat. Engage the body and slowly lift the hips, gradually straightening the knees and raising the hips as high as comfortably possible.

Lift the head gently and direct the gaze toward the wall in front of you. Press the heels toward the floor while maintaining controlled movement.

Hold the position steadily. Then slowly lower the body toward the floor and carefully release the arms and legs.

Take a few deep, comfortable breaths before repeating the complementary variation with the left knee crossing over the right knee and the left arm crossing over the right.

BREATHING

Breathe normally and continuously throughout the posture. Avoid holding the breath and maintain smooth, relaxed breathing.

PRACTICE DURATION

Hold the posture for approximately 30 seconds, according to your individual ability and control. Repeat the complementary variation on the opposite side.

SWADHISTHANA AWARENESS

Maintain awareness of the pelvis, hips, legs, and controlled movement of the body. Keep the practice steady and conscious while maintaining a grounded connection with the supporting surface.

TRADITIONAL GCYS BENEFITS

The source describes Kangaroo Asana as strengthening the nerves and muscles of the arms and legs, strengthening the hips, and supporting the lower back. These are presented as traditional GCYS observations rather than established medical outcomes.

SAFETY

Perform the movement slowly and maintain stable support through the hands and feet. Do not force the heels toward the floor or overextend the knees. Because the posture requires balance and strength, beginners should practice with appropriate support or guidance. Stop if you experience pain, dizziness, numbness, or unusual discomfort.

03 — JUVANILE DIABETIC ASANA

SWADHISTHANA CHAKRA • SATURDAY

GCYS Research Asana

GCYS Category: Seated Forward-Bending Variation

Chakra Focus: Swadhisthana Chakra

Traditional Concentration: Navel Chakra

HOW TO PRACTICE

Sit on the floor with both legs extended straight in front of you. Place the palms on the floor beside the hips and establish a comfortable, upright seated position.

Take a few deep, comfortable breaths. Then move both legs toward the right side of the mat and place the right knee over the left knee, keeping the knees aligned as comfortably as possible.

Inhale and raise both arms overhead. Exhale and slowly bend forward from the hips, reaching toward the toes.

Gently draw the abdomen inward toward the spine and bring the head toward the knee, moving only within a comfortable range. Hold the toes with the hands if accessible and extend through the feet without forcing the position.

To release, inhale and slowly raise the arms and torso. Exhale as you release the arms and return the legs to a comfortable position.

Repeat the practice on the opposite side.

BREATHING

Breathe normally and continuously throughout the posture. Coordinate the forward movement with the breath and avoid breath retention.

PRACTICE DURATION

Hold the posture for approximately 30 seconds, according to your individual ability and comfort. Repeat on the opposite side.

SWADHISTHANA AWARENESS

Maintain awareness of the lower abdomen, pelvis, and the controlled forward movement of the body. Keep the breath smooth and the attention steady throughout the practice.

TRADITIONAL GCYS BENEFITS

The source associates this posture with abdominal and digestive support, forward-bending practice, and Navel Chakra concentration. The source also states that it is particularly suitable for children and associates the practice with blood-sugar control. These statements are presented as traditional GCYS claims and should not be treated as established medical outcomes.

SAFETY

Do not force the forward bend or pull aggressively on the toes. Keep the movement within a comfortable range and avoid excessive rounding or strain in the spine. If the knees or hips are uncomfortable, use an appropriate seated modification. People with diabetes or other medical conditions should treat this as a yoga practice, not as a replacement for medical care.

04 — COW FACE SIDE LEG ASANA

SWADHISTHANA CHAKRA • SATURDAY

GCYS Research Asana

GCYS Category: Seated Side-Leg Extension

Chakra Focus: Swadhisthana Chakra

Traditional Concentration: Navel Chakra

HOW TO PRACTICE

Sit on the floor with both legs extended comfortably in front of you.

Place the left leg in the centre of the mat and extend the right leg outward to the side.

Bend the left leg and bring the left foot toward the perineal region. Hold the left knee with the left hand.

With the right hand, hold the right foot and slowly lift the leg.

Keep the right leg extended and gradually draw it farther toward the right side, remaining within a comfortable range of motion.

Maintain the posture steadily without forcing the hip, knee, or hamstring. Slowly release the raised right leg, then release the left leg and return to a comfortable seated position.

Take a deep, comfortable inhalation and exhalation before repeating the complementary variation on the opposite side.

BREATHING

Breathe normally and continuously throughout the practice. Avoid breath retention and maintain smooth breathing while the leg is elevated.

PRACTICE DURATION

Hold the posture for approximately 30 seconds, according to your individual flexibility and comfort. Repeat on the opposite side.

SWADHISTHANA AWARENESS

Maintain awareness of the pelvis, hips, extended leg, and smooth control of the movement. Keep the attention steady and relaxed throughout the practice.

TRADITIONAL GCYS BENEFITS

The source describes this practice as stretching the legs and supporting hip and knee flexibility. It also associates the posture with improved nasal openness and respiratory comfort. Beginners may use a bent knee or wall support as a modification.

SAFETY

Do not force the raised leg outward. Keep the knee comfortably extended only to the degree your mobility allows. Use a bent-knee variation or wall support if necessary. Avoid pulling aggressively on the foot or placing excessive stress on the hip or knee. Stop if you experience pain, dizziness, numbness, or unusual discomfort.

05 — HAND STOOL ASANA

SWADHISTHANA CHAKRA • SATURDAY

GCYS Research Asana

GCYS Category: Dynamic Reverse-Tabletop Variation

Chakra Focus: Swadhisthana Chakra

Traditional Concentration: Root Chakra

HOW TO PRACTICE

Sit on the floor with both legs extended comfortably in front of you. Place both arms behind the body with the palms facing away, according to the original GCYS technique.

Bend both knees and place the soles of the feet firmly on the floor.

Press through the hands and feet and slowly lift the hips as high as comfortably possible, creating a stable reverse-tabletop position.

Raise the right arm from the floor and reach across to hold the left shoulder. Gently allow the head to move backward only as far as comfortable, without compressing or straining the neck.

Maintain the lifted position with steady control. To release, slowly return the right hand to the floor and then lower the hips.

Take a few deep, comfortable breaths before repeating the complementary variation by raising the left arm and reaching toward the right shoulder.

BREATHING

Breathe normally and continuously throughout the posture. Before lowering the arm and hips, take three slow, comfortable breaths as described in the source.

PRACTICE DURATION

Begin with approximately 15 seconds and gradually build toward 30 seconds, according to your individual strength and control.

SWADHISTHANA AWARENESS

Maintain awareness of the pelvis, hips, shoulders, and steady support through the hands and feet. Keep the movement controlled and the mind calm throughout the practice.

TRADITIONAL GCYS BENEFITS

The source describes Hand Stool Asana as a practice that strengthens the muscles of the arms and legs, supports spinal alignment and posture, and may assist with knee comfort. It also describes the posture as calming to the mind and supportive of concentration.

SAFETY

Use controlled movement when lifting and lowering the hips. Keep the hands and feet firmly supported and avoid forcing the head backward. Practitioners with wrist, shoulder, spinal, knee, or balance limitations should use an appropriate modification or assistance. Stop if you experience pain, dizziness, numbness, or unusual discomfort.

06 — LEG STOOL ASANA

SWADHISTHANA CHAKRA • SATURDAY

GCYS Research Asana • Variation

GCYS Category: Reverse-Tabletop Leg-Lifting Variation

Chakra Focus: Swadhisthana Chakra

Traditional Concentration: Root Chakra

HOW TO PRACTICE

Sit on the floor with both legs extended forward. Place the arms behind the body with the palms facing away.

Bend both knees and place the soles of the feet firmly on the floor. Press through the hands and feet and slowly lift the hips as high as comfortably possible.

Raise the right arm from the floor and reach across to hold the left shoulder. Allow the head to move gently backward only within a comfortable range.

Maintain the lifted position with steady control. To release, take three slow, comfortable breaths, then lower the raised arm followed by the leg and hips in a controlled manner.

Repeat the complementary variation by raising the left arm and performing the corresponding leg movement on the opposite side.

BREATHING

Breathe normally and continuously throughout the posture. Before lowering the body, take three slow, comfortable inhalations and exhalations as described in the source.

PRACTICE DURATION

Begin with approximately 15 seconds and gradually progress toward 30 seconds, according to your individual strength and control.

SWADHISTHANA AWARENESS

Maintain awareness of the pelvis, hips, legs, shoulders, and steady support through the hands and feet. Keep the movement controlled and the breath relaxed.

TRADITIONAL GCYS BENEFITS

The source describes this variation as strengthening the muscles of the arms and legs and supporting the spine and posture. It also mentions knee-related benefits and improved respiratory function. These statements are retained as traditional GCYS observations rather than established medical outcomes.

SAFETY

Lift the hips gradually and maintain stable support through the hands and feet. Do not force the head backward or place excessive stress on the wrists, shoulders, lower back, hips, or knees. Beginners may require appropriate assistance or a simpler variation. Stop if you experience pain, dizziness, numbness, or unusual discomfort.

07 — LOTUS TWISTING ASANA

SWADHISTHANA CHAKRA • SATURDAY

GCYS Research Asana

GCYS Category: Supine Lotus-Based Spinal Twist

Chakra Focus: Swadhisthana Chakra

HOW TO PRACTICE

Begin in Lotus Position and carefully transition onto your side, starting with the right side. Use one arm to support the head and place the other arm comfortably on the floor for stability.

Gradually move the upper knee toward the floor until it reaches a comfortable position. Maintain the supported side-lying position with the head, supporting arm, and knee stable.

Remain relaxed and allow the spinal rotation to develop gradually without forcing the movement. After completing the right side, carefully return to the starting position and repeat the same practice on the left side.

BREATHING

Maintain slow, natural breathing throughout the practice. Avoid breath retention and allow the breath to remain smooth and comfortable.

SWADHISTHANA AWARENESS

Maintain awareness of the lower abdomen, pelvis, hips, and gentle rotational movement of the spine. Cultivate relaxed, continuous awareness throughout the posture.

TRADITIONAL GCYS CONTEXT

The source associates this practice with rotational movement of the spine and with awareness of the Base, Sexual, and Navel Chakras. It also describes the practice in relation to the abdominal region and digestive function.

SAFETY

The Lotus position should be comfortable and well established before attempting this variation. Do not force the knee toward the floor or rotate the spine beyond a comfortable range. Practitioners with knee, hip, or spinal limitations should use an appropriate modification or avoid the full Lotus variation. Stop if you experience pain, dizziness, numbness, or unusual discomfort.

08 — DIAMOND TIGER ASANA

SWADHISTHANA CHAKRA • SATURDAY

GCYS Research Asana

GCYS Category: Standing Leg-Lifting Variation

Chakra Focus: Swadhisthana Chakra

HOW TO PRACTICE

From a stable standing position, measure an appropriate stance with the arms and place both palms firmly on the floor.

Extend the left leg behind the body. Bend the left knee and carefully reach back to hold the left ankle with the left hand.

Keep the chest lifted and the gaze directed forward. Gently draw the raised leg upward using controlled engagement of the arm and leg.

Maintain a steady posture and avoid sudden movements. Practice slowly and progressively, as balance is required to prevent loss of stability.

To release, slowly lower the raised leg, release the ankle, and return both hands to the floor. Rest briefly before repeating on the opposite side.

BREATHING

Maintain normal, relaxed breathing throughout the practice. Coordinate the movement with steady breathing and avoid breath retention.

PRACTICE DURATION

Hold the posture for approximately 30 seconds, according to your individual strength, flexibility, and balance.

SWADHISTHANA AWARENESS

Maintain awareness of the hips, pelvis, raised leg, and smooth coordination between the upper and lower body. Keep the movement controlled and the attention steady.

TRADITIONAL GCYS BENEFITS

The source associates Diamond Tiger Asana with hip and lower-body flexibility and reduced body tension. It also describes a beginner modification in which the raised leg is lifted without holding the ankle, while both hands remain on the floor.

SAFETY

Practice slowly and prioritize balance over height. Do not pull aggressively on the ankle or force the hip into extension. Beginners should use the simpler leg-lifting variation described in the source or practice with appropriate support. Stop if you experience pain, dizziness, loss of balance, or unusual discomfort.

09 — SHOOTING POSITION

SWADHISTHANA CHAKRA • SATURDAY

GCYS Research Asana

GCYS Category: Advanced Leg and Hip Mobility Practice

Chakra Focus: Swadhisthana Chakra

HOW TO PRACTICE

Begin from a stable standing position. Fold the right leg and carefully hold the outer side of the right foot.

Bring the right foot toward the ear while extending the left arm and holding the left toe. Maintain an upright spine and keep the elbows lifted.

With controlled breathing, gradually extend the right leg backward as far as comfortably possible. Keep the chest lifted and the gaze directed forward.

Maintain the posture steadily and without force. Repeat the same practice on the opposite side.

BREATHING

Use smooth, natural breathing throughout the practice. Coordinate the extension with the breath and avoid breath retention.

PRACTICE DURATION

The source does not specify a fixed holding duration for this posture. Maintain the position only for as long as it can be performed comfortably and with good control.

SWADHISTHANA AWARENESS

Maintain awareness of the hips, pelvis, legs, and controlled extension of the body. Cultivate smooth, focused movement rather than forcing the range of motion.

TRADITIONAL GCYS CONTEXT

Within the GCYS framework, Shooting Position is presented as an advanced mobility practice resembling the controlled posture of an archer. The source emphasizes developing flexibility in the legs, maintaining abdominal engagement, and exercising the lower spine.

SAFETY

This is an advanced balance and flexibility practice. Do not force the foot toward the ear or extend the leg beyond a comfortable range. Maintain an upright spine and use support when necessary. Beginners should develop the required hip, hamstring, and shoulder mobility gradually. Stop if you experience pain, dizziness, loss of balance, or unusual discomfort.

10 — PARASARITA JANU SIRSASANA

SWADHISTHANA CHAKRA • SATURDAY

GCYS Research Asana

GCYS Category: Wide-Legged Forward-Bending Variation

Chakra Focus: Swadhisthana Chakra

HOW TO PRACTICE

Begin from a stable standing position and spread the legs as widely as comfortably possible.

Raise the right arm overhead while positioning the left arm inside the stance.

Slowly fold the body toward the left side and reach for the left toe. Place the left hand around the left toe as described in the original practice.

Bring the right hand toward the left side of the head and direct the gaze toward the ceiling. Allow the left elbow to approach the floor while maintaining controlled movement.

Hold the position comfortably, then slowly return to the starting position. Repeat the practice on the opposite side.

BREATHING

Maintain normal, relaxed breathing throughout the posture. Avoid breath retention and keep the breath steady during the side bend.

PRACTICE DURATION

Hold the posture for approximately 30 seconds on each side, according to your individual flexibility and comfort.

SWADHISTHANA AWARENESS

Maintain awareness of the pelvis, inner thighs, lower abdomen, and smooth lateral movement of the body. Keep the practice steady and relaxed.

TRADITIONAL GCYS CONTEXT

Within the GCYS framework, this practice is presented as a wide-legged lateral forward bend emphasizing flexibility, controlled breathing, and focused awareness of the lower body.

SAFETY

Do not force the legs apart or pull aggressively on the toe. Move gradually into the side bend and maintain comfortable control of the spine, hips, hamstrings, and shoulders. Use a smaller stance or a supported hand position if necessary. Stop if you experience pain, dizziness, numbness, or unusual discomfort.

11 — COW FACES FISH ASANA

SWADHISTHANA CHAKRA • SATURDAY

GCYS Research Asana

GCYS Category: Supine Back-Bending Variation

Chakra Focus: Swadhisthana Chakra

HOW TO PRACTICE

Lie comfortably on your back with the knees bent. Bring the soles of the feet together and allow the knees to open gently outward.

Inhale and carefully lift the upper body onto the elbows. Position the crown of the head on the floor only if this can be done comfortably and without excessive pressure.

Hold this position for approximately 15 seconds with natural breathing.

Then gently lift the hips as high as comfortably possible and maintain the position for a further 15 seconds. Slowly lower the hips and return the body to a comfortable supine position.

BREATHING

Maintain normal, relaxed breathing throughout the practice. Avoid breath retention and keep the breath smooth during both stages of the posture.

PRACTICE DURATION

Stage 1: Approximately 15 seconds.
Stage 2: Approximately 15 seconds.

SWADHISTHANA AWARENESS

Maintain awareness of the lower abdomen, pelvis, hips, and gentle opening through the front of the body. Keep the movement controlled and the breath relaxed.

TRADITIONAL GCYS BENEFITS

The source presents Cow Faces Fish Asana as a practice associated with the spinal region, upper-body opening, and the digestive and respiratory systems. These descriptions are retained as traditional GCYS observations rather than established medical outcomes.

SAFETY

The crown-of-head position should only be attempted when it can be performed comfortably and under appropriate guidance. Never force the neck or place excessive weight through the head. Practitioners with neck, spinal, shoulder, or wrist limitations should use a suitable modification. Stop if you experience pain, dizziness, numbness, or unusual discomfort.

12 — EKAPODA ½ MOON POSTURE

SWADHISTHANA CHAKRA • SATURDAY

GCYS Research Asana • Balance & Side-Bending Variation

GCYS Category: Standing Balance and Lateral-Bending Practice

Chakra Focus: Swadhisthana Chakra

HOW TO PRACTICE

Begin in Tadasana (Mountain Pose) with a stable and upright posture.

Place the right foot on the left knee or thigh, according to your balance and mobility. Inhale and raise both arms overhead with the palms together.

Exhale and slowly bend the body toward the left side. Keep the supporting leg stable and maintain the lifted-leg position with controlled balance.

Hold the posture steadily for approximately 30 seconds while maintaining comfortable breathing. Inhale and slowly return to the upright position.

Lower the right foot and repeat the same practice with the opposite leg and opposite side bend.

BREATHING

Maintain normal, relaxed breathing throughout the posture. Use the inhalation to prepare and the exhalation to enter the side bend. Avoid breath retention.

PRACTICE DURATION

Hold the posture for approximately 30 seconds on each side, according to your individual balance and comfort.

SWADHISTHANA AWARENESS

Maintain awareness of the pelvis, hips, supporting leg, and smooth lateral movement of the body. Cultivate balance, adaptability, and steady awareness throughout the practice.

TRADITIONAL GCYS BENEFITS

The source associates this posture with balance and poise, flexibility in the legs and hips, and mobility of the hip joints and spine. It also describes engagement of the abdominal region during the posture.

SAFETY

Use a wall or other stable support when necessary. Do not force the raised foot onto the knee or thigh. If placing the foot on the thigh is uncomfortable, use a lower and more accessible position. Avoid collapsing into the supporting knee or forcing the side bend. Stop if you experience pain, dizziness, loss of balance, or unusual discomfort.

13 — TORTOISE POSITION

SWADHISTHANA CHAKRA • SATURDAY

Yoga Name: Balasana • Common Name: Tortoise Position

GCYS Category: Kneeling Forward-Bending Practice

Chakra Focus: Swadhisthana Chakra

Traditional Concentration: 2nd Chakra

HOW TO PRACTICE

Begin in Diamond Position. Allow the arms to rest naturally alongside the body.

Take a deep inhalation. As you exhale, gently extend the head backward and then slowly fold forward from the hips.

Keep the hips firmly resting on the soles of the feet throughout the movement. Lower the forehead toward the mat, or as far forward as comfortably possible without lifting the hips.

Place the hands alongside the body and close the eyes. Remain in the posture with a relaxed and steady awareness.

To release, slowly raise the torso and return to a comfortable upright position.

BREATHING

Breathe normally and continuously throughout the posture. Avoid breath retention and allow the breath to remain slow and comfortable.

PRACTICE DURATION

Hold the posture for approximately 15 seconds, according to your individual comfort and ability.

SWADHISTHANA AWARENESS

Maintain awareness of the lower abdomen, pelvis, and gentle forward movement of the body. Allow the practice to remain quiet, relaxed, and steady.

TRADITIONAL GCYS BENEFITS

The source associates this posture with the abdominal and pelvic regions and with traditional concepts of balancing the body's internal systems. It also describes benefits related to the lower back, digestion, lungs, and facial and sinus areas.

SAFETY

Do not force the forehead toward the floor or lift the hips away from the heels. Move gradually into the forward bend and keep the neck comfortable. Practitioners with significant knee, hip, spinal, or ankle limitations should use an appropriate modification. Stop if you experience pain, dizziness, numbness, or unusual discomfort.