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Catalog of Yoga Poses

This section offers descriptions and pictures of twenty-three poses designed to support your exploration of the ten steps. The description for each pose highlights the ten-step approach for mastering yoga poses. The following information is intended to guide you in applying the information from the book into your yoga pose practice. You may also visit www.pureheartofyoga.com/23poses to view online video instructions of the twenty-three poses. One or two poses are highlighted from these basic categories: balance, meditative, extremities, inversions, relaxation, and spinal stretches (upward, sideward, forward, backward, and twisting). You may already know other poses, or will learn more poses in the future. In those cases, you can apply the principles outlined in this book to any pose in your repertoire.

This text intentionally does not offer an entire yoga pose routine. The focus of this particular work is to illuminate the practices and concepts of a holistic yoga pose practice, not to outline pose routines. Learning from a teacher is of foremost priority. The information here may enrich your practice and your understanding of yoga poses, but it cannot substitute for a class. Finally, individual needs vary and there are no one-size-fits-all yoga programs.

The Sun and Moon Salutations are not outlined here because this approach studies poses from the psychological aspect requiring holding the pose for a longer duration. Once you begin to understand your poses in a deeper manner, you will be able to automatically apply your knowledge to any Sun or Moon Salutation series.

Please note that the instructions beside each pose are suggestions only. Ultimately, the process is subjective. Focus on using the guidelines to create your own approach. In time, this will change. Some periods of life will demand a more introverted approach, and at other times energy will flow freely. The instructions listed are purposefully brief to inspire you to develop your own approach to the poses. For yoga teachers, I recommend acting as a mentor to your students by helping them to enjoy their own personal discovery in yoga pose practice.

There is more than one possibility for each pose. Most poses have multiple areas where the mind may focus. If you do not connect with the suggestions, then just follow what you are experiencing.

May these ideas deepen your existing practice and honor your existing student-teacher relationship as well as your existing yoga tradition. Yoga offers a lifetime of self-exploration, growth, and transcendence. As you get in touch with your creative, loving, and unchanging Self, your life will become richer and more fulfilling. Savor the journey and remember, have fun!

Categories of Poses

These categories describe the effect the poses have on different areas of the body. A balanced yoga routine covers each of these categories, so you may use them as another tool to gauge and design your yoga practice.

Upward

Sideward

Forward

Backward

Twisting

Balance

Extremities

Inversion

Relaxation

Meditative

These categories are mainly based on the way in which the pose stretches the spine: upward, sideward, forward, backward, and twist. The movement of the spine directly impacts the nervous system that is the bridge in the mind-body connection. Balancing poses cultivate coordination and concentration. Poses for the extremities open the shoulders, hips, arms, and legs. Inversion poses are superior for overall health. Relaxation and meditation poses cover internal experiences. This is one rough practice guideline to memorize and apply to your practice to ensure that you have a well-balanced routine:

The directions of the spine (upward, sideward, forward, backward, and twist)
Balance
Extremities
Inversion
Relaxation and meditation

To simplify our discussions in this book, I highlighted only twenty-three of the hundreds of popular yoga poses. From these basic poses, you can detect similarities and further classify and organize some of your daily yoga poses. The complexity of a pose changes based on the many variations available. For example, simply positioning the hands in an upward versus downward position slightly alters the experience of that pose. One book may never be able to conclusively cover every yoga pose, so I encourage you to see the universality of the poses and apply the principles of this book to your practice.

In addition, for intermediate to advanced students, below is a list of additional poses that are not included in this book. Please apply the ten steps of this book to these poses as well:

Balance: Eagle Pose, Toe to Finger Pose, Warrior III or Line Pose
Upward: Stick Pose, Mountain Pose
Forward: Arm-leg Pose, Head to Knee, Three Limbs Pose, Symbol of Yoga Pose, Standing Forward Bend, Throat Lock, Yoga Mudra, Maha Mudra
Backward: Fish, Bridge, Upward Dog, Peacock Pose, Camel, Reclining Goddess, Reclining Hero, Locust, Cricket
Sideward: Gate Pose, Half Moon Pose, Angle, Straddle, Sideward Bend
Twist: Torso Twist, Windmill Pose
Extremities: Warrior II, Warrior III or Line Pose, Bound Ankle Pose, Cow Pose, Chair Pose, Cow Face, Fish, Cradle, Crow Pose, Root Lock or Squat, Simple Throne, Seated Straddle Forward Bend, Spiraled Head-to-Knee Pose, Quadriceps Pose, Plank, Side Plank, Lion, Cradle, Lunge, Frog, Reverse Prayer Pose, Goddess Pose
Inversion: Dead Bug, Ball, Half Plough, Half Fish, Arch Pose, Legs on Wall Pose, Happy Baby Pose, Headstand (not recommended), Handstand
Relaxation: Crocodile
Meditative: Lotus, Adamant Pose, Open Pose, Perfect Pose, Auspicious Pose, Bull Pose, Standing Prayer Pose, Womb Pose

One final explanation. You may also debate my category choices, as certain poses have multiple effects on the body. For example, a pose like the Downward Dog stretches and strengthens the extremities, inverts the head below the heart, and offers a mild backward bend! I chose inversion as a category rather than extremities, but both are valid.

The twenty-three poses are categorized as follows:

Balance

1. Tree Pose

2. Dancer Pose

3. Boat Pose

Upward

4. Palm Tree Pose

Forward

5. Wheel Pose

6. Seated Forward Bend

7. Child’s Pose

Backward

8. Cat Stretch

9. Cobra

10. Bow Pose

Sideward

11. Triangle Pose

12. Extended Side Angle

Twist

13. Partial Seated Twist

14. Supine Twist

Extremities

15. Butterfly Pose

16. Pigeon Pose

17. Warrior I

Inversion

18. Downward Dog

19. Shoulder Stand

20. Plough Pose

Relaxation

21. Corpse Pose

Meditative

22. Easy Pose

23. Half Lotus Pose

Visit www.pureheartofyoga.com/23poses for free video instructions of these poses.

1. Tree pose

Vrikshasana

1. Intention

Personal intention based on individual growth

2. Attitude

Giving
The abundance of a tree

3. Archetype

Deeply rooted while reaching for the sky

4. Posture Alignment

Rest foot on ankle, calf, or inner thigh
Lifted knee turns out to the side
Press foot into leg and leg into foot
Lengthen spine upward, relax shoulders
Upper arms close to ears

5. Breathing

Natural deep breathing

6. Mental Focus

Root—one foot beneath the floor
Heart—feeling the giving nature of tree

7. Energy Center

Root chakra (1st)
Heart chakra (4th)

8. Locks and Seals

Prayer mudra, hands above head or hands at heart
Root Lock

9. Psychological Block

Challenges attachment to balance
Aversion to imbalance
Fear of falling

10. Emotional Transformation

Worry vs. Faith

2. Dancer pose

Natarajasana

1. Intention

Openness

2. Attitude

Grace of the dancer
Confidence and self-esteem

3. Archetype

Transformation
Connection in the dance of life
Balance and completion

4. Posture Alignment

Hold inside of the foot with same-side hand, press the foot into the hand to extend the arm
Lean slightly forward from the hips
Opposite arm curves upward and creates circular energy up the hand
Reach up and back with the opposite extended arm, toward the lifted foot
Visualize the foot touching the head

5. Breathing

Natural deep breathing

6. Mental Focus

Navel or top of head

7. Energy Center

Sacral chakra (2nd)

8. Locks and Seals

Fix eyes on one stable point
Visualize foot touching head to seal energy loop

9. Psychological Block

Ignorance of the “dance” of life
Not flowing in life, like a dam in a river

10. Emotional Transformation

Seek a balanced expression of emotions
Learning from effort

3. Boat pose

Navasana

1. Intention

Strength

2. Attitude

Faith

3. Archetype

A boat navigating the currents of life

4. Posture Alignment

Balance body on buttocks and keep spine straight
Extend legs forward in a bent or elongated position
Engage abdominal muscles to sustain the posture
Bring lower back to floor or hold the back of the legs for modified boat

5. Breathing

Inhale first, raise body
Suspend breath in pose
Continue natural deep breathing if holding pose

6. Mental Focus

Center of body, just above the navel

7. Energy Center

Solar plexus chakra (3rd)

8. Locks and Seals

Root Lock

9. Psychological Block

Aversion to difficulty, challenge, struggle, or change

10. Emotional Transformation

Looking forward
Facing the “waves” of life with courage

4. Palm Tree pose

Talasana III

1. Intention

Gaining higher awareness through dedication
Reaching for your higher Self

2. Attitude

Faith

3. Archetype

The palm tree has a strong trunk that reaches for the sun
The palm tree bears one of earth’s most nutritious fruits

4. Posture Alignment

Raise arms over head, palms facing each other (touching or not), keep shoulders relaxed
Lift up onto toes (for modification, keep feet flat on the floor)
Reach the spine upward and then release arms to starting point
Keep head straight, gaze at an object eye level (do not look up or arch the back)
Tuck hips to flatten lower spine and touch chin to the chest to flatten neck curvature, creating a straight spine to feel energy movement up and down the body
As the arms rise up and down, bring shoulder blades together so that the heart is open and the upper arms rise up to the side of the ears

5. Breathing

Inhale while raising the arms
Retain breath while holding the pose
Exhale when lowering arms

6. Mental Focus

Top of head
Advanced—top of head and twelve inches below the ground (simultaneously)

7. Energy Center

Crown chakra (7th)

8. Locks and Seals

Root Lock
Abdominal Lock
Chin Lock
Great Lock (all of the above in tandem)

9. Psychological Block

Examine the ego in relation to striving
Balance excess or deficiency

10. Emotional Transformation

Reach your highest
potential
Face life with open arms

5. Wheel Pose

Cakrasana

1. Intention

Surrender of emotional issues

2. Attitude

Letting go, detaching

3. Archetype

Circle of life
The essence of the wheel
The power of motion

4. Posture Alignment

With feet shoulder-width apart, raise arms up over the head
Extend up and out of the lower back
Do not strain the head or hips backward
Exhale and bend forward from the hips, extend out through fingertips as you fold forward
Circle arms like a wheel and clasp them behind the back in the forward fold
Extend arms toward the ceiling (to modify, let them rest on the lower back)

5. Breathing

Inhale as you stretch upward, exhale as you bend forward
Equal breath while holding pose
Exhale relaxing arms
Inhale while rising back to standing

6. Mental Focus

Center of the body, just above the navel

7. Energy Center

Solar plexus chakra (3rd)
Opens the back side (moon side) of all chakras

8. Locks and Seals

Abdominal Lock

9. Psychological Block

Ego domination
Identifying with difficulty and strife

10. Emotional Transformation

Let go of impediments
Surrendering and releasing the past

6. Seated Forward Bend

Pascimottanasana

1. Intention

Surrender personal limitations

2. Attitude

Non-attachment to dreams

3. Archetype

Introspection

4. Posture Alignment

From seated position with legs outstretched and arms raised, bend forward from the hips
Keep back straight as far forward as you can and then surrender head, spine, and hands to rest on legs or feet
Relax head and tuck the chin

5. Breathing

Exhale as you bend forward
Intermediate students may suspend breath while in the pose, then breathe normally if held longer
Inhale rising back up

6. Mental Focus

Base of spine
Back of throat

7. Energy Center

Third eye chakra (6th)

8. Locks and Seals

Root Lock
Abdominal Lock
Chin Lock
Great Lock (all of the above in tandem)

9. Psychological Block

Surrendering egoistic ideas and future fantasies

10. Emotional Transformation

Find stillness within

7. Child’s pose

Balasana

1. Intention

Openness
Connection to the infinite
Receiving

2. Attitude

Humility by consciously receiving

3. Archetype

Return to the womb

4. Posture Alignment

On all fours, sit back onto (or toward) the heels, bending forward. If the buttocks do not touch the heels, tuck a blanket in between for support.
Touch forehead to floor if possible with arms resting at sides (modification is to rest the forehead on crossed arms or double-stacked fists)

5. Breathing

Breathe into the diaphragm area to loosen the lower torso

6. Mental Focus

Arms and legs touching the earth
The point between kidneys on the back of the body

7. Energy Center

Sacral chakra (2nd)

8. Locks and Seals

The pose itself is a seal
Throat Lock

9. Psychological Block

Avoiding life

10. Emotional Transformation

Feel the freedom of infant who is cared for by the larger universe without worry

8. Cat Stretch

Marjariasana

1. Intention

Honesty

2. Attitude

Self-inquiry in terms of the higher Self

3. Archetype

Curious cat exploring reality

4. Posture Alignment

Start on all fours, with hands and knees shoulder-width apart
Hands under the shoulders and knees under the hips
Notice weight distributed equally through all four limbs
Arch into backbend-like stretch, tipping the tailbone up, dropping the belly and stretch the throat by reaching the chin out first and looking up (do not overly compress the neck) (Cow position)
Follow by rounding the back, dropping the tailbone and tucking the chin toward the chest, and pull the belly in toward the spine (Cat position)

5. Breathing

Inhale as you stretch up and back
Exhale as you round
forward
Intermediate students may hold breath while arching and suspend breath while rounding

6. Mental Focus

Crown while arching
Center of back opposite solar plexus when rounding

7. Energy Center

Crown chakra (7th) when arching
Solar plexus chakra (3rd) when rounding
Notice which chakra your attention is drawn to, as this pose activates all of the chakras

8. Locks and Seals

Abdominal Lock after breath suspension while rounding
Throat Lock while
rounding

9. Psychological Block

Ignorance
Rigid view of life
Narrow-mindedness

10. Emotional Transformation

Courage to seek the truth
Faith and hope
Overcoming fear

9. Cobra pose

Bhujangasana

1. Intention

Transcendence

2. Attitude

Achievement

3. Archetype

Snake shedding its skin is symbolic of transformation
Release old patterns and allow new energy to flow

4. Posture Alignment

Lying on your belly, rest your forehead, arms, and the tops of your feet on the ground
Lift up the chest (while resting the arms on the floor) as far as is comfortable (modify by supporting the upper body with forearms and palms on the floor)
Relax the arms, buttocks, and leg muscles
Head follows the spine (one long line of energy)

5. Breathing

Inhale as you lift the spine
For intermediate students, retain breath while holding the pose
Exhale as you lower the spine

6. Mental Focus

Top of the head

7. Energy Center

Crown chakra (7th)

8. Locks and Seals

Root Lock
Tongue Seal

9. Psychological Block

Ignorance of the changing nature of life

10. Emotional Transformation

Recognizing comfort in the growth process

10. Bow pose

Dhanurvakrasana

1. Intention

Focus

2. Attitude

Fortitude
Discipline

3. Archetype

Honing the strength and skill to aim the bow

4. Posture Alignment

While lying on the stomach, reach back for toes or ankles
Lift chest off of the floor as the hands and feet lift toward the sky
Modification is to reach arms back toward toes (by the side of the body) and lift upper body and legs simultaneously

5. Breathing

Inhale while moving into pose
Intermediate, retain breath while in the pose
Exhale while returning

6. Mental Focus

Heart or throat

7. Energy Center

Third eye chakra (6th)

8. Locks and Seals

Eye Seal with eyes focused inward toward third eye

9. Psychological Block

Attachment to perfection

10. Emotional Transformation

Concentrate and remain committed to practice

11. Triangle pose

Trikonasana

1. Intention

Harmony

2. Attitude

Honesty

3. Archetype

The triangle has powerful historical meaning in different cultures—the triad, the trinity, the pyramid

4. Posture Alignment

Stand with legs spread apart, back foot is at a
45-degree angle, toes of the front foot point forward. Both the front and back legs are extended. Line up the front foot with the arch of the back foot and open the hips to the side of the room
Raise arms to shoulder height. Reach from the waist, out through the fingertips as far as you can. Keeping hips and lower body steady, extend front arm to reach down toward the thigh, shin, or foot. If you feel the back hip coming forward, ease up on the stretch. Reach up through the fingertips of the back hand as it extends toward the ceiling. If the neck is flexible, turn to look up at the ceiling
Keep hips open; lower arm hangs with gravity and the core muscles engage to hold the posture (or the lowered arm can be used for support by holding onto the shin or thigh)

5. Breathing

Diaphragmatic breathing

6. Mental Focus

Sacrum

7. Energy Center

Sacral chakra (2nd)
Heart chakra (4th)

8. Locks and Seals

Root Lock

9. Psychological Block

Categorize qualities of reality as pure, energetic, or dull
Egoism and attachment tend to be of an energetic nature
Aversion and fear fall under the dull category

10. Emotional Transformation

Notice the poles of the triangle each have tendencies and each support the other; negative qualities have positive counterbalances and both are connected to a pure outcome
Cultivating a pure state in all aspects of our lives helps us to rise above ignorance

12. Extended Side Angle

Stthita Parsvakonasana

1. Intention

Trust

2. Attitude

Flexibility

3. Archetype

Rootedness

4. Posture Alignment

Similar to triangle pose, stand with legs spread apart, back foot at a
45-degree angle, toes of the front foot pointed forward. The back leg is extended and the front leg bends so that the knee is over the ankle
Raise arms to shoulder height. Reach from the waist, out through the fingertips
Keeping hips and lower body steady, let the elbow of the front arm come down and rest on the thigh
Keep hips open as the back arm comes to reach up and over the head, feel the pose as one long line of the energy, from the fingertips of the extended arm all the way through the hip and into the leg and foot of the extended leg

5. Breathing

Diaphragmatic breathing

6. Mental Focus

Sacrum

7. Energy Center

Root chakra (1st)

8. Locks and Seals

Root Lock

9. Psychological Block

Aversion to change

10. Emotional Transformation

A strong base supports transformation. Challenge yourself while recognizing limits for stretching in yoga poses, and in life

13. partial Seated Twist

Ardha Matsyendrasana

1. Intention

2. Attitude

Peacefulness

3. Archetype

Fire; purification

4. Posture Alignment

Choose from the different modifications pictured
Twist from core muscles, not shoulders
Keep spine erect
Relax forehead

5. Breathing

Exhale while entering the twist
Intermediate students, suspend breath
Diaphragmatic breathing to hold pose longer

6. Mental Focus

Third eye

7. Energy Center

Solar plexus chakra (3rd)
Third eye chakra (6th)

8. Locks and Seals

Abdominal Lock

9. Psychological Block

Fear manifested as worry

10. Emotional Transformation

Release doubt and worry to allow the body’s energy to flow
Cultivate joy in the body, mind, and spirit

14. Supine Twist

Supta Matsyendrasana

1. Intention

Release of past
Forgiveness

2. Attitude

Effort
Objectivity

3. Archetype

Yogi or spiritual master. Supine twist is named after the famed tenth-century yogi Matsyendra
Purification

4. Posture Alignment

Lie on the back and lift the knees to the chest
Start on the right side by lowering the knees to the floor. Keep the knees in line with the hips
Place your arms to your sides straight out from the shoulders
Turn your head away from the knees to twist the neck

5. Breathing

Release into twist with the exhale

6. Mental Focus

Sacrum
Point between the kidneys

7. Energy Center

Sacral chakra (2nd)

8. Locks and Seals

Abdominal Lock

9. Psychological Block

Ego; are you able to see another perspective, or are you attached to your own view? Can you release the past?

10. Emotional Transformation

Recognize that past issues can be released and healed

15. Butterfly pose

Poorna Titali Asana

1. Intention

Freedom through transformation

2. Attitude

Openness

3. Archetype

Butterfly (metamorphosis)
Freedom from suffering
Transformation through spiritual cocoon

4. Posture Alignment

Draw the soles of the feet together from seated position and hold on to the toes, ankles, or shins
Sit up straight
Slowly butterfly the knees up and down

5. Breathing

Inhale as you lift the knees, exhale as you lower

6. Mental Focus

Root
Base of spine
Sacrum

7. Energy Center

Root chakra (1st)
Sacral chakra (2nd)

8. Locks and Seals

Root Lock
Horse Seal

9. Psychological Block

Fear of change
Attachment to life

10. Emotional Transformation

Like the caterpillar’s transformation into the butterfly, our negative emotions can be transformed in order to serve our highest potential and the greater good

16. Pigeon Pose

Eka Pada Kapotasana

1. Intention

Communication within one’s self (inner dialogue)

2. Attitude

Self-awareness and self-
understanding

3. Archetype

Relationship to ego, pride, gifts and talents, power (puffing out of the chest like a pigeon)

4. Posture Alignment

While seated, bring the leg in front of the body, the knee at a 90-degree angle (if this is not possible or comfortable, draw the foot closer to the groin)
The back leg is bent behind in a comfortable way
If able to straighten the back leg, do so as long as the corresponding sit bone doesn’t pop up
Begin with a backward bend, shoulders rounded back, heart and throat open
Bend forward, using arms out in front to lower body and the forehead to the floor (modify by slightly bending the elbows and using the hands to hold you up, or resting on the forearms or double-stacked fists)

5. Breathing

Inhale into the backward opening stretch
Intermediate students may retain breath while arched upward
Exhale in forward bending and release into pose
Intermediate students may suspend breath while forward

6. Mental Focus

Throat while arching back
Back of neck while in forward bending

7. Energy Center

Throat chakra (5th)

8. Locks and Seals

Chin Lock in forward bend

9. Psychological Block

Ego
Ignorance about the true Self

10. Emotional Transformation

Notice the balance between effort (upward stretch) and detachment (forward bend) in terms of personal growth
Surrender the mind to the heart

17. Warrior I

Virabhadrasana I

1. Intention

Power
Courage

2. Attitude

Self-esteem
Perseverance

3. Archetype

Spiritual warrior
The strength to face blocks and transform

4. Posture Alignment

From standing position, step one foot back three to four feet and turn the foot outward 45 to 90 degrees
Lunge with front knee until it is over the ankle, square hips to the front
Raise arms up above head, palms together
Back is slightly arched from the stomach, eyes gaze forward

5. Breathing

Equal diaphragmatic breathing for prolonged practice
Breath retention for shorter durations

6. Mental Focus

Solar plexus

7. Energy Center

Solar plexus chakra (3rd)

8. Locks and Seals

Root Lock
Abdominal Lock

9. Psychological Block

Fear
Aversion to emotional
issues

10. Emotional Transformation

With effort, positive emotions are cultivated
As a spiritual warrior, act with confidence and an open heart

18. Downward Dog

Adho Mukha Svanasana

1. Intention

2. Attitude

Optimism

3. Archetype

Relax, stretch, and feel the joy of your own body
Playfulness

4. Posture Alignment

From all fours, open up the fingers to create a stable base, tuck your toes under to put weight on the balls of your feet, and send the hips back as you lift your knees off the floor
Relax the head and neck as you send the chest toward the legs
Stretch the spine as you lengthen and extend the arms and guide the tailbone backward and upward
Heels toward the floor (they may or may not touch the floor)

5. Breathing

Diaphragmatic breath, bring stomach muscles back toward spine for complete exhalation

6. Mental Focus

Heart
Throat

7. Energy Center

Heart chakra (4th)

8. Locks and Seals

Root Lock
Abdominal Lock

9. Psychological Block

Attachment, possessiveness

10. Emotional Transformation

A symbol of unconditional love, man’s best friend teaches us how to transform our emotions with loyalty and devotion to the human race

19. Shoulder Stand

Sarvangasana

1. Intention

Introspection

2. Attitude

Wisdom

3. Archetype

Turning upside down, viewing reality from a new perspective

4. Posture Alignment

While on your back, rock your knees and lift the hips, supporting them with your hands
Tuck your chin and be mindful of the pressure your spine
Half Shoulder Stand keeps the legs angled at 45
degrees
Full Shoulder Stand extends the legs toward the ceiling
For modification, keep the low back on floor and hold behind knees, feet up in the air

5. Breathing

Normal deep breathing

6. Mental Focus

Crown

7. Energy Center

Crown chakra (7th)

8. Locks and Seals

Chin Lock

9. Psychological Block

Ego, fear of change

10. Emotional Transformation

Recognizing the limited nature of perspective
Sensing the distinction between selfishness and selflessness
Seeing things from a new perspective

20. Plough pose

Halasana

1. Intention

Silence

2. Attitude

Humility

3. Archetype

Furrowing, reaping bounty
Pushing new boundaries
Planting seeds for new growth

4. Posture Alignment

On back, lift legs up over head and down toward the floor behind head
To activate the legs, extend through the toes as they lower to the floor
Be careful of spinal compression by supporting torso with the hands on the floor or back, or above the head
Modify by pressing the feet into a wall behind you

5. Breathing

Inhale while on back
Exhale bringing legs
overhead
Intermediates may suspend breath in the pose

6. Mental Focus

Throat

7. Energy Center

Throat chakra (5th)

8. Locks and Seals

Chin Lock
Tongue Seal

9. Psychological Block

Fear

10. Emotional Transformation

Willingness to be quiet and reflective
Overcoming the need of external justification

21. Corpse pose

Shavasana

1. Intention

Faith

2. Attitude

Acceptance
Letting go
Release

3. Archetype

Rebirth
Rest or rejuvenation

4. Posture Alignment

Lay on your back with feet a foot and a half apart, arms at your side, or any comfortable pose for relaxing the body
To modify for low back pain, place a rolled blanket beneath the thighs or knees

5. Breathing

Natural breathing, notice the diaphragm activate in this position

6. Mental Focus

The sixteen concentration points help release tension in the nearby areas of the body:
1. Tips of toes
2. Ankles
3. Back of knees
4. Thighs
5. Anus
6. Reproductive organs
7. Navel
8. Stomach
9. Heart
10. Throat
11. Lips
12. Tip of the nose
13. Eyes
14. Third eye (space
between eyebrows)
15. Forehead
16. Top of the head