Come to lie on the back with the legs open and the arms releasing at the sides. Carefully lift the pelvis slightly to tuck the tailbone down. For those with tight hip flexors or hyper-lordosis, placing a bolster under the knees will help to make this adjustment. Next, rock the upper body slightly to allow the shoulders blades to tuck in and down, releasing the front of the chest. In doing this the arms should relax to the appropriate distance at the sides of the body. Turn the palms up. Lengthen through the back of the neck, relaxing the back of the head into the ground beneath you. Some students may need a pillow behind the head to allow the neck to release.

Begin to scan the body for gripping and tension. Allow tension to melt from the body, releasing the jaw, the inner ears, the nose. Relax the eyes and forehead, allowing the eyes to sink to the back of the head. Release control of the breath. Allow the breath to breathe you.

It is recommended that for every half hour of Asana practice, 5 minutes of Savasana is allotted. This may also vary depending on the intensity of the class and the attention span of the students. It is very important not to skip this posture.

To come out, first, softly waken up the body. Deepen the breath and begin to bring life to the limbs. Roll over to the right side of the body (to avoid putting pressure on the heart). Take a few breaths here. When you are ready, use the top arm to press yourself up.

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Place the right hip next to the wall. Bend the knees toward the chest. On an exhale, using the elbows for support, begin to bring the lower back down to the floor and swing the legs up the wall. (Please note: Students can get into this pose by starting on the left hip as well.)

Once the legs are up the wall, begin to slowly release the entire back down to the floor by straightening the elbows.

Stay in this for as long as it is comfortable. Generally, 5 to 20 minutes works well.

When ready to come out of this pose, bend the knees toward the chest and roll over to one side.

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To enter Reclining Bound Angle, lie in the back with the soles of the feet on the mat and the knees pointing toward the sky. Place the heels as close to the groin as comfortably possible. Press the tailbone into the ground. While exhaling, open the knees and let them gently fall toward the floor using the hands on the outside of the thighs to support the motion. Bring the soles of the feet together and place the hands on the mat alongside the body with the palms facing upward. Relax the shoulders and keep them down and away from the ears.

To exit this pose, use the hands on the outside of the thighs to gently lift the legs into their starting position. Place the feet hip width apart.

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To enter this pose, start in Hero pose. Make sure the buttocks can touch the ground in Hero pose. If not, this pose is too advanced for the practitioner and her goal should first be to sit in Hero with the buttocks on the ground.  While in Hero pose, inhale and on the exhale, reach the arms behind the buttocks and place them on the floor. Walk the arms out, bringing the upper torso down toward the floor.  As the torso lowers toward the floor, accommodate stability by using the elbows and forearms.  Once the back is lying on the floor, relax the head and neck and place them on the floor.  Place the arms alongside the body with the palms facing upward.

To exit this pose, turn the palms toward the floor and bend the elbows. Slowly lift your torso off of the floor using your hands and keeping your neck muscles engaged.  End in Hero pose.

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To begin Happy Baby, lie on the back and inhale. While exhaling, bring both knees in and hug them into the chest.  Inhale here, and as you exhale, separate the knees and raise the feet so the soles of the feet are facing the ceiling. The ankles are directly above the knees and the shins are straight and perpendicular to the floor.

Release the hands and reach them up through the middle of the legs while inhaling.  Hold the outsides of the feet with the hands and exhale as the shoulders and tailbone are gently lowered toward the floor. Allow the weight of the arms to pull the thighs down and in toward the upper body.

To exit Happy Baby pose, release the feet and bring the knees in, hugging them to the chest.  Bring the feet to the floor.

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To enter this pose, lie on the left side of the body and rest the head in the palm of the left hand.  Flex the left foot and press the outside of it into the floor.  Bring the right knee into the chest.  Keeping the index and middle fingers of the right hand together, take hold of the big toe with the fingers and wrap the thumb around the same.  Once balance is achieved in this position, straighten the right leg while holding on to the big toe. Keep the leg straight while maintaining a soft knee. Flex the right foot and gently pull on the big toe when exhaling. Bring awareness to the left side of the body to increase the grounding of the body.   Hold for desired time and repeat on the right side.

To exit Anantasana, bend the knee of the leg that is raised.  Release the big toe and return the foot to rest on top of the other foot.

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To enter Eye of the Needle pose, lie on the back with the soles of the feet on the mat and the knees pointing to the sky. Press the lower back into the mat and lower the shoulders so they are relaxed and away from the ears. The arms are on the mat alongside the body.

Lift the right leg and place the right ankle on the left thigh. Inhale and exhale here. Inhale again and when exhaling, lift the right leg, and bring the left knee toward the chest. Reach the right arm in between the legs and the left arm on the outside of the left leg and clasp the hands behind the thigh. Flex the feet and hold.

To exit the pose, release the hands and slowly bring the left foot to the floor. Bring the right foot to the floor and return to the starting position.

Repeat on the left side.

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