SUKHASANA, or EASY SITTING POSTURE
Sit with your legs crossed.
Prop your hips on a stack of blankets or a yoga brick; if your knees are sensitive, add some padding under them.
Generally, the tighter your hips or lower back feel, the higher your support needs to be. If you can't find comfort even with a few blankets or a bolster, stretch your legs forward or sit on a chair instead.
Position yourself in such a way that you feel tall through the back and the front of your spine, all of your spinal curves are preserved, and there's a gentle lift though your chest.
Rest your hands in your lap and close your eyes if you'd like.
TABLE TOP POSITION
Start on your hands and knees.
Place your hands underneath your armpits, shoulder-width apart, with your middle fingers traveling forward and the rest of the fingers radiating from that center.
Keep your elbows soft with slight internal rotation of your upper arms (your inner elbows will be looking at each other).
Position your knees directly underneath your hips and hip-width apart.
Experiment with curling your toes under and bringing the tops of your feet to the mat; choose the option that feels best. Alternatively, to stretch the soles of your feet, curl your toes under.
To align your spine, think stability and length: gently contract your lower abdominal muscles (gently is the key word here); look about 3 feet ahead and to the floor to maintain the neutral alignment of your neck.
CAT and COW STRETCH
Exhale, and round your spine up toward the ceiling: start by pointing the tip of your tailbone toward the floor, and rounding the spine very slowly, moving one vertebra at a time as much as that feels possible.
Let the top of your head relax down at the very end of the movement.
Inhale, and move your spine down toward the mat - in class, I say "turn the rainbow upside down."
This movement starts with pointing the tip of the tailbone up toward the ceiling and continues slowly and gradually, until you reach the top of your head.
Alternatively, experiment by starting the movement from the crown of your head. Repeat 5 – 10 times, and then return to neutral position described above.
Listen carefully to how your body responds to this movement - please don't think that you have to do a certain number of repetitions. Rather, listen carefully, and stop once it feels like you've done enough.
BALASANA, or CHILD’S POSE
From Table Top position move your hips back toward your heels.
Sit over your heels (or as close as you can get to your heels), and then bend forward from the hips to bring your forehead down toward the mat.
If your forehead doesn’t reach the mat, place a brick or a folded blanket underneath.
BADDHA KONASANA, or BOUND ANGLE POSE
Sit on one (or several) folded blankets with your legs stretched forward.
Bend your knees; take your knees out to the sides, and bring the soles of the feet together.
Position your feet at least a foot away from your groin.
Keep the inner edges of your feet together if you are able. If that feels challenging, explore what it feels like to bring the inner edges of the feet together and then apart. What is the difference in how the pose feels to you?
If your knees do not reach the mat, place yoga blocks of folded blankets underneath for more comfort and support.
Try a forward bend here if you'd like: reach forward toward your ankles.
To bend forward, exhale, and bend from the hips.
Initially bend forward with the straight back and open chest; eventually allow your back to round and your belly to soften.
Let your belly and your breath be soft.
You can stay in the pose for up to 5 breaths.
Inhale to return to sitting upright and stretch your legs.
ADHO MUKHA SVANASANA, or DOWNWARD FACING DOG
Downward Facing Dog posture can be a challenging one.
Visualizing it first - replaying it only in your mind - for several days before attempting an actual physical shape could be a great strategy.
Build the Downward Facing Dog from the ground up.
Again, start in a Table Top position.
Press firmly down into the entire span of your hands and length of your fingers.
Keeping your knees on the mat, curl your toes under and press into the balls of your feet.
Lift your belly muscles up toward the spine (try not to round your back here).
Now press into the balls of your feet to lift your pelvis up to straighten your arms and legs - you'll resemble a triangle here, with your hips high up in the air, and your feet and hands on the mat.
Let your head relax down between your arms if that feels OK for your neck.
Bring slightly more weight toward your fingers - can you keep your hands active here?
Stay for as long as it feels comfortable - maybe just one or two breaths to begin with. With time and practice this - as well as all other postures - become more comfortable.
SAVASANA, or FINAL RELAXATION POSE
Savasana is a final relaxation pose that allows for body mind integration.
Usually it is practiced by lying on the back on the mat.
If that position isn't comfortable for you, here are some other choices:
