Seated Poses

• The accomplished pose is a good starting point for meditation and relaxation. For this pose, sit on the floor with your legs in a butterfly-style position, pulling your feet in toward your center. Push your leg muscles down and rest your hands on your knees as you lengthen your spine and concentrate on breathing deeply.
  
  For the boat pose, sit on the floor with your knees bent and feet flat on the floor, legs together. Push your hands back so they are behind your hips, with your fingers pointed forward and your elbows bent away from you. Lean back and start to straighten your legs, lifting them as high as you can comfortably hold them. Then raise your arms off the floor so your hands are parallel to the ground and your arms are next to your torso. Hold for a few seconds and return to the starting position.
  
  

Standing Poses

• For the tree pose, stand on the floor and raise your right foot, bending your right knee. Place the sole of your right foot against the inner thigh (or knee, or shin) of your left leg, toes pointing down. Raise your hands over your head and press them together, palms inward. Hold this pose as long as you are able, keeping your weight on your left foot and your balance centered, then return to a standing position.
  
  For the warrior pose, stand and then lunge or jump so that your feet are approximately three to four feet apart, out to your sides. Slowly rotate your left foot inward and your right foot outward, and hold your arms out to your sides, parallel to the floor. Twist your body so that your right foot comes to the front and your left goes to the back, and lunge; at the same time, raise your arms up to the sides of your head, pointed toward the sky with palms facing inward toward one another. Hold and stretch, then return to standing position.
  
  

Restorative Poses

• For child's pose, kneel on the floor with your big toes touching each other; sit on your heels. Separate your knees to hip-width, and lean forward to lay your torso down between your thighs. Lay your hands down at your sides, palms up, and relax your shoulders as you lean forward. Rest in this pose for a few seconds, then return to seated position.
  
  For complete relaxation, try the corpse pose. The goal of this pose is to lie on the floor with your back down and your limbs extended naturally out to your sides. In order to do this, slowly lower yourself from the seated position, making sure to align all of your bones and muscles comfortably as you go. To get out of this position, roll to the side.