Posture Center


English/Sanskrit Child’s Pose, Balasana

Level Basic

Alignment Come onto your hands and knees. Press your hips back to rest on your heels, and relax forehead down to the mat. Place your arms along the sides of your ankles, with the palms facing up.

Modifications If there is space between your hips and your heels, fill in the space with a folded blanket.

To keep the chest open, take your knees apart and reach your arms forward so chest can melt down, as shown here.

If your forehead does not reach the floor, place a blanket or block under your forehead to fill the space.

Benefits Lightly stretches hips, spine and ankles, and relieves tension in neck and shoulders. Relieves stress and calms mind. Builds humility and stimulates psychic center.
Posture Center


English/Sanskrit Reclining Big Toe Pose, Supta Padangusthasana

Level Basic

Alignment Lie down on your back, and keep both legs extended on the mat with your feet flexed. Lift one leg up toward the ceiling, keeping your ankle over your hip. Interlace your fingers behind your lifted thigh, press your thigh into your hands, and keep your shoulders on mat.

Modifications If you can’t reach the outer edges of your foot while keeping your leg extended and your shoulders on mat, loop a belt around the ball of your lifted foot.

For a deeper variation, hold onto your big toe with the peace fingers of the corresponding hand, and draw your chin toward your shin.

Benefits Stretches hamstrings, hips, and calves, and neutralizes spine.
Posture Center



Level Flow

Alignment Lie on your back, bend your knees and place your feet on the floor. Allow your knees to fall toward each other, and rest your hands comfortably on your belly. For another variation, lift your feet off the floor a few inches, lining your knees over your hips. Cup your kneecaps with your hands, extend your arms and keep your shoulders on the mat, allowing your legs to dangle and the lower back to release.

Modifications To massage your lower back, sway from left to right.

Benefits Neutralizes spine back to natural position.
Posture Center


English/Sanskrit Happy Baby Pose, Ananda Balasana

Level Flow

Alignment From lying on back, point toes and move elbows in close to side ribs. Press arms down, lift chest and arch back placing the crown of your head on the floor. Keep weight in the crown of your head. Walk elbows down a bit to keep space in neck and lift chest further. Stretch throat and squeeze inner thighs together.

Modifications If it's difficult to reach the outer edges of your feet while keeping the lower back and shoulders down on the mat, loop a belt around each sole of your foot and maintain the integrity of alignment.

Benefits Stretches the groins and thighs. Inspires relaxation.
Posture Center


English Reclining Bound Angle Pose, Supta Baddha Konasana

Level Basic

Alignment CLie on your back, bend your knees, and place your feet on the floor. Let your knees fall out to the sides. Keep the outer edges of your feet pressing together. Relax arms alongside your body with the palms facing up. Puff up chest slightly.

If knees don’t relax down into the mat, place a folded blanket or a block under each knee to encourage groins to release.

To open the chest, place a block on the lowest or middle setting vertically in between the shoulders. Place a folded blanket over the block for extra support. Place another block horizontally underneath your head on the middle or highest setting, making sure the chest is lifted and your head and neck feel supported.

Benefits Stretches inner thighs and groins. Stimulates digestion and elimination. Develops relaxation.
Posture Center


English/Sanskrit Corpse Pose, Savasana

Level Basic

Alignment Lie on your back, place your feet slightly wider than hips distance apart, and let the toes fall out toward the sides. Turn your palms up, and lift the chest slightly. Close your eyes and let the breath be natural.

Modifications If you have tension in the lower back, place a rolled blanket under your knees.

To retain heat, place an unfolded blanket over your belly and thighs.

Benefits Builds conscious relaxation, and helps digest asana practice. Helps release attachments. Relaxes nervous system.