Pose of a Child
This posture helps to keep your spine flexible and will ease lower back pain. As you breathe rhythmically, your internal organs receive a gentle, therapeutic massage that promotes circulation and facilitates elimination. It is a wonderful position in which to relax after performing any asana or yoga posture.

1. Sit on your heels.
2. Bend forwards, resting your forehead on the floor. Relax your arms next to your legs, palms facing up.
3. Breath regularly. Stay in this position as long as you feel comfortable
4. When you want to quit, put your hands on the floor next to your head, inhale and push yourself up.

Note:

• If you cannot get your head down on the floor, place a cushion under your forehead.

The Corpse Pose

The Corpse Pose or Savasana is a classic relaxation pose, practised before a yoga session, in between and afterwards in the final relaxation. It looks deceptively easy, but it is one of the most difficult asanas to do well.

Lie on your back, spreading your feet about half a metre apart and your hands about 15 cm from your sides, palms facing up. Ease yourself into the pose, making sure your body is symmetrical. Rotate your legs in and out, then let your thighs, knees and toes fall gently outwards. Do the same with your arms. Move your head from side to side, then gently bring it back to the centre. Close your eyes and breathe deeply into your tummy. Watch the tummy rising and falling. Let gravity embrace you. Feel your weight pulling you deeper into relaxation, melting your body into the floor. As you enter deep relaxation, you will feel your mind grow silent, clear and detached.

Physiological changes include the lowering of your respiration and heart beat. It will also reduce your body's energy loss, remove your stress and rest your whole system.

The Lion

This exercise always erupts in a lot of laughter! It tones your facial muscles, by helping to reduce the build-up of tension in your tongue, jaws, lips, throat and face. It brings blood to the throat, so if you feel a sore throat threatening, it may help to prevent it from developing. It is also useful in improving the quality of your voice!

1. Sit on your heels. Rest your palms on your thighs or knees.
2. Inhale. Exhale slowly and at same time open WIDE your eyes and mouth, stretching your whole face, slowly sticking out your tongue as far as it will go without straining. Stiffen your arms and spread out your fingers. The idea is to look as fierce as possible (you may roar if you want…).
3. Hold the position as long as you can, then slowly relax your tongue, face, arms and hands. Continue breathing regularly. Visualise all the tension draining away from your face and throat. (See, you did giggle. Try the mirror if you didn't.)

Hugging the knees:
Although this is not exactly a yoga asana or posture, it is a delightful exercise to relax the body, the breath and the mind. It also helps to alleviate lower back pain and give a gentle massage to your tummy and internal organs. Whenever you feel you can't go on during a yoga practice, just lie on your back, hug your knees and enjoy.

More exercises:
The Sun Salutation
The Cat and Dog

(Pictures by Spirit of Light Yoga Studio, Terry de Vries, Stellenbosch (021) 883-9938)

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