Yin vs. Yang Yin- the body can be soft in this pose, with the heels further away from the pelvis, allow the back to round and the shoulders and arms to relax. Try to let the musculature of the body soften. In this way the posture can be held anywhere from 5 to 15 minutes. Yang- to activate more strength in this posture, draw the heels in as close to the body as is comfortable. The elbows tuck into the sides of the body, shoulders back, hinge forward from the hips with a straight spine. The elbows can be used here to press the upper thighs towards the floor. Always avoid pushing on the knees!

• Targets the hips and adductors. While folding forward, targets the spine.
• Helpful for menstrual cramps, infertility, anxiety and stress, menopause, heart disease.
• Stimulates the internal organs, including: spleen, liver, kidneys and gall bladder.
• Prepares the body for seated meditation

• Students trying to force the knees down to the floor with their elbows or palms.
• Forcing the head towards the feet.
• Shoulders in the ears.
• Rolling the ankle joint (in some variations this posture is taught with the soles of the feet opening up to the ceiling like a book. This is not wrong, but may cause problems in the knee joint)

High or low blood pressure.
Lower back or neck injury.

For stiff bodies, prop the hips with a cushion or block, allowing the pelvis to be neutral rather than in a posterior tilt. For pain in the knees, place a bolster underneath the knees or support each leg with cushions.

• Flatten the tops of the feet on to the floor, increasing the arch in the spine.
• Bring the legs closer together.

• Bharadvaja’s Twist
• Cat
• Downward Facing Dog
• Standing Yoga Poses