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Poorva Kashi
It is very easy to do and you do not need extra mood and place for this exercise. This you can do after wake up in the morning.
You can sit in easy pose on the bed and start. One by one all the asana are connected together so you will find after one posture already body want next from this group. Because of the two twisting pose (one in the Beginning and one in the last) your nervous, digestion, circulatory, excretory, respiratory and endocrine system get good benefit.
It is made by Kashinath. I think you can practice as looking in the pictures in this page. Some asana need from left and right both side.

1.   Sthit Pradipatasan
2.   Sthit Meruvakra (twisting)
3.   Paschimottanasna
4.   Privriti Janusirsasan
5.   Ardha Ustrasan
6.   Shashankasan
7.   Urdhva Padasan
8.   Saral Halasan
9.   Setubandhasan
10. Saral Pavanmuktasan
11. Meruvakrasna (twisting)
Poorva Kashi is one of the good combinations of the physical postures. There are total 11 posture step by step connecting together except Shava Asana. When you have bee repeated four to eight times then in the last you you can remove the Saral Pavanmukta asan by Shav Asana and relax. This group of exercise have two twist postures which effect positive on approx. every system of the body.
                                                                                         ...Kashinath
Repeat from other side too.
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12
2
3
4
5
6
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8
9
10
11
Repeat from other side too.
Sit relax and deep breath, breath out slowly and bend forwar and keep the head on the lower arms. It is Sthit Pradipatasana.
stay few breaths. Breath in and return back, keep right hand one the left knee and left hand on the back twist your upper body to the left with deep breath out. It is Sthit Meruvakra Asana. Spianal cord should be straigh and just twisting take palce.
stay few breath, take deep breath and return to the center, hold the breath and repeat to the other side.
stay few breaths and return to the center.
spread your legs out and bend forward with breath out. It is Paschimootan asana.
stay few breath, return back with breath in.
fold your right leg and shift half right body to the right, deep breath in and bend to the left with breath out. It is Parivriti Janusirsha asna.
come back to the center and repeat from other side.
fold your knees and kee the hand near legs one the ground. Hang your hip and strethch forward with breath in. It is Ustra asana. stay 2 to 4 seconds and come back with breath out and bend forward and keep the head on the ground. It is Shashank asana and for relaxation.

Spread out your legs and lay down on  the back. Hang your legs vertical. It is Urdhwa Padasana. Stay few breaths in this position (it is also preparation for the blood circulation to move upper body more than normal condition.) and bring your legs towards head with hanging your hip a bit more than Urdha Padasana. Let hanging your legs in the air. It is easy Halasana.
stay few breath, return to the ground. Bring your hip and legs on the ground. Fold your knees and keep the legs near hip on the ground.
Hang your hip up with breath in. It is Setubandh.
Stay few breath and bring your hip on the groud back with breath out.
Hold your legs with both hands near knee and pull and press slowly towards your chest with breath in. It is easy Pavan Mukta asana.
stay few breaths, leave your legs and keep the legs back to the ground near hip.
Spred your arms side till shoulder height and hands towards ground. Deep breath and twist lower body to the right and upper body to the left with breath out. It is Meruvakra asana.
stay few breaths and return to the center and repeat to the other side.
Repeat all above group of asana more 3 times to complete 4 times. you can also repeat 7 times to complete 8 circle. After repeating complete 4 are 8 circle come back
to the center and spread out your legs and open the hands. leave all the body without contraction and close your eyes and relax.
Repeat from other side too.
Traditionelles Yoga Freiburg