I. Cat Posture (Tib. བྱི་ལའི་འདུག་སྟངས་): Steps: Perform breathing practice once while holding a Vase breathing (Kumbhaka). Bend down fixing both hands and forefoots to the ground. Exhale (empty the air) with the sound སུྂ་ (sūṃ). Lower down the head and upper body, Draw the rear part of the body upward with strength as much as possible. Making the lower part of the body protrude.
II. Sheep Pose (ལུག་གི་འདུག་སྟངས) Steps: Bend down, and plant the knees on the ground, keeping one and a half distance apart. Fix the hands to the ground with a distance of one handspan apart. Bending the left elbow, bring the right forearm and elbow to the ground. And then bring the head down, the right side of the head almost touching the ground. Now stretch both arms and shake the body. Likewise, do the same to the left side.
III. Jackal Pose (ལྕེ་སྤྱང་གི་འདུག་སྟངས་) Steps: Without letting the buttocks touch the ground, sit by placing the front part of the leg on the ground. Form a Vajra fist and fix them in front to the ground. Empty the air (exhale) with the sound ཧཱུཾ (Huṃ)
IV. Elephant Pose (གླང་པོ་ཆེའི་འདུག་སྟངས་): Steps: Bend both legs, joining calfs and thighs together, pointing the heels towards the anus. Fix the elbows to the ground just in front of the knees. Lift or support the submental area (chin) with the palms. Note: This pose is also known as Sambhoghkaya posture in dzogchen practice.
V. Vulture Pose (བྱ་རྒོད་ཀྱི་འདུག་སྟངས་) Steps: Fix the tip of the feet to the ground, raising the soles of the feet. Thrust the head to the back. Extend the arms from the side of the head, and sit.
VI. Fox Pose (ཝའི་འདུག་སྟངས་): Steps: From Rishi squatting pose, make a fist (thumbs tucked in) and bring them down to the side of the feet. Draw and extend the shoulder upwards. And Straighten the backbones.
VII. Garuda Pose (ཁྱུང་གི་འདུག་སྟངས་) Steps: Bring the soles of the feet together (in a seated position). Straighten the body. Place the Vajra fist down upon the thigh. Bend the neck slightly and look at the sky of the spot between the eyebrow.
VIII. Crocodile Pose (ཆུ་སྲིན་གྱི་འདུག་སྟངས་) Steps: Sit in cross-legged. Cup the knees with the hands. The neck is slightly bent.
IX. Entwined Serpent (རྡོ་རྗེ་སྦྲུལ་འཁྱུད་): Steps: In a standing position, wrap the right leg over the left leg. Raise both arms up, wrapping the right arm over the left arm. Make the right hand fingers into a round ball (shape), and hold it over the forehead like a snake’s head. And twist the body at the right and at the left.
X. Fish movement (ཉ་མོ་འཁྱུག་སྟངས་): Steps: Lie down straight on the belly, fixing the front part of the leg to the ground. Slightly extending the arms ahead, place the palms down to the ground. Bend the chest and head backwards from the waist. Hold your breath out, uttering Og Og from the mouth, and leaping ahead.
XI. Swan's Wings Pose (ངང་པའི་གཤོག་པ་ལྟ་བུའི་འཁྲུལ་འཁོར་) Sankrit: Haṃsa Pakṣi (ཧྃ་ས་པཀྵི་) Steps: Pass both arms inside the thighs. Fix them on the ground, stretching the elbows, Putting the weight of the body on the arms. Lift the bent legs towards the elbows. This is Swan’s wings yantra movement Yoga.
XII. Lion Pose (སེང་གེའི་འདུག་སྟངས་): Steps: Bring the soles of the feet to the ground (keeping the feet together). Sitting in a squatting position (buttocks on the heels), Fix the big toes to the ground, Keeping the knees apart. Make a vajra-fist and plant the heels of the palms on the ground. Straighten the arms. Thrust the torso upwards like a lion, Load the strength upon the shoulders. Gaze upwards from the level of eyebrows to the object.
XIII. Bird's Gait (བྱ་རྐང་རྡོ་རྗེ་འགྲོས་): Steps: Insert the forearms inside the hollow behind the knees of the Vajra cross-legged. Clench your hands into a vajra fist and place it on the ground. Lift the body and bring it down. Do it three times
XIV. Swan Drinking pose (ངང་མོ་ཆུ་འཐུང་འཁྲུལ་འཁོར་): Steps: Straighten the body. Clutch the waist with the palm of the hands, thumbs positioned inside. Place the crown of the head on the ground. And tilt the head seven times at the back.
XV. Gyiling Steed Bucking (གྱི་ལིང་གི་འཕྲ་ཚུལ་): Steps: Bend down and fix hands and legs straight to the ground, keeping a distance of one cubit between the two opposite limbs. Unite the air below the navel and hold. Join the right heel adjacent to the left thigh, and extend (the right leg) quickly three times. And do the same with the other leg. Then, lie down on one’s back, letting the right and left rib area down (by rolling side by side?). After that stretch and throw down all the limbs simultaenouly. Let the backbones down (to the ground) and bounce the body up three times.
XVI. Flying Peacock (རྨ་བྱ་འཕུར་པའི་འཁྲུལ་འཁོར་): Steps: Hold the big toes with both hands. Beat the buttocks and the heels by turn. This will spread the Bindus.
XVII. Contracting Turtle (རུ་སྦལ་བསྐུམ་པའི་འཁྲུལ་འཁོར་): Steps: Keep one cubit distance between the feet. And hold the big toes by passing arms through inside the legs to outside. This will draw the Bindu upward.
XVIII. Majestic Elephant Pose (གླང་ཆེན་འགྱིང་པའི་འཁྲུལ་འཁོར): Steps: Keep a distance of one handspan between the feet. Place right hand upon the left hand. And beat the buttocks on the calfs nine times. This is will draw the bindus upward.
XIX. Vomiting Tiger (སྟག་མོ་སྐྱག་པའི་འཁྲུལ་འཁོར་): Steps: In a Vajra cross-legged, pass the hands inside the cross-legged and place palm to the ground, thumbs facing front and fingers to the back. Without letting the knee touching the ground, make a HAG sound by crouching down.
XX. Flying Vulture (བྱ་རྒོད་འཕུར་བའི་འཁྲུལ་འཁོར་): Steps: In a standing position, fix the sole of the right feet to the left thigh. Move the arms in circle above the head. Straighten the elbows, and shake the hands. Without bending the (left) leg, jump on it thrice.
could you please give the precise references of the Tibetan text you quote?