Butterfly (Hatha Yoga)

1. Fold legs at knees, bringing soles of feet together.
2. Inhale. Exhale.
3. Place hands on the feet, adjusting them so the feet are moved closer to the groin region.
4. Place the elbows on the thighs.
5. Inhale deep and press both the thighs downward with the elbows effortlessly.
6. Remove your hands from thighs and try to raise the knees without any support.
7. Exhale.
8. Ensure the back is straight but relaxed.
9. Hold this final pose for as long as possible, yes shut and breathing normally.
   
   Slowly increase duration in this pose to a minute or so.
   

Spinal Flex (Kundalini Yoga)

Sit in easy pose. Grab the ankles. As you inhale powerfully, flex the spine forward, keeping the shoulders relaxed and the head straight. Do not move the head up and down. Exhale and relax the spine back. Continue rhythmically with deep breaths. As you inhale feel the energy go down the spine. As you exhale feel it come back up to the third eye. Mentally bring SAT down and NAM back up the spine.

Frog (Kundalini Yoga)

1. Squat on the floor on your toes, with your feet apart and your heels either touching or very close together.

2. Have your knees spread out and your arms inside your knees with your finger tips touching the floor.  The elbows are straight.

3. Look up, you can have your eyes opened or closed.  Inhale.  This is the starting position for frog pose.

4. Rise up now by straightening your legs.  At the same time bring your head towards your knees and keep your fingers touching the floor.  Your heels should move down towards the floor.  Straighten your legs as much as possible.  Exhale.  This is the ending position for frog pose.  This completes 1 repetition.

5. Come back down to the starting position and repeat the cycle as many times as indicated.
   
   Beginners, start with as many as you can do and work up to 26 froggies. Intermediates, work up to 54 froggies. Advanced, work up to 108 froggies. Fanatics, keep going :-).