4. In the lying position Setu Bandha Sarvangasana or the Bridge pose is different from a bridge in gymnastics. With bent knees lift the core, arms should lay at the side, palms up or interlock the fingers behind the back. This pose calms the mind and energizes the body. Place a bolster or pillow under the back to hold this pose longer and more comfortably.
5. & 6. The calming poses, Cow and Cat, should be used together. Position the knees under the hips and the hands under the shoulders, kneeling on all fours with a neutral spine. With the inhale, let the belly sink towards the floor, looking up for Cow and letting the head fall down, with the exhale, round the back up to the ceiling for Cat. Keep the eyes closed as much as possible. Try and round the back one vertebra at a time. This pose is terrific for stress in the back; it establishes ideal spinal alignment, strengthens and stretches back muscles in the back and develops coordination of spinal movement.
7. Salabhasana or the Locust pose is a yoga posture. Lying on the belly with the arms along side the body, lift the legs and arms together and lift the chest as high as is comfortable. This pose opens the heart, helps poor posture, depression, low energy, digestion, gas, bladder and back pain. Move into Dhanurasana or Bow pose, relax, then bend the knees and take hold of the feet with the hands. Pull back with the legs to help open up the heart and chest.
8. Urdhva Mukha Svanasana or the Upward Facing Dog pose can be entered from Locust by coming to a neutral lying position, then planting the toe nails and the palms, directly under the shoulders, into the mat. Lift the body slowly off the mat so that only the tops of the feet and the palms of the hands are the only parts of the body firmly planted to the mat.
9. Child’s pose or Balasana is a resting position which can help calm the body and the mind when under stress. Return to Child’s pose at any time during practice when feeling as though the body may have been pushed too far. On bended knees, lean forward with the forehead to the the mat. Lay arms at the sides of the body with palms up next to the feet or palms down stretched over the head. Breathe deeply, focusing on the breath with eyes closed.
10. Every yoga practice should be competed with Savasana or the Corpse pose. This is the most important pose in any yoga practice and should never be skipped. The body processes the information received through practicing yoga during this pose. Palms, middle of the back, and the back of the head should all be planted into the mat. The feet can fall loose and the eyes closed to help the body relax into the pose. With eyes closed and the focus on the breathing, hang out here for five or 10 minutes.
Slowly wake up the body, wiggling the toes and fingers. Then roll gently on the side, laying the head on the arm and bending the knees. Gently and slowly lift the body. The body should feel revived and the mind calmed.
Focusing on breathing and practicing yoga poses can calm momentary anxiety and depression, by giving the mind a peaceful focus and re-energizing the body.