Kamala Dietz: Basic Yoga Postures

Relaxation:

• Can be done in any position
• The best position is lying on the back, (corpse pose) pillow under the knees,
feet a little apart, hands palms up and a little away from your body.
• Breathe into each part. As you inhale, invite each part to relax.

feet, calves, knees, thighs
abdomen, solar plexus (directly under your ribcage),
chest, throat

full length of your spine, back of your head

hands, forearms, upper arms

jaw, eyes, scalp

• Feel your body as a whole.
• With each natural exhalation, continue to relax.
• Relax for 3 - 20 minutes.

For Optimal Results:

• Breathe slowly as you hold each position at a point of mild tension for 40 seconds.
• Relax as you hold. The feeling of tension should subside. If it does not, back off to

where you are comfortable.
• After 40 seconds, move a little deeper into the position until

you again feel mild tension.
• Breathe and relax. Back off if you need to.
• If your stretch is so extreme that you cannot relax into the position within three

breaths, then you have activated the stretch reflex and are not only working against

yourself but also have the possibility of injury.

Reference: Stretching by Bob Anderson