Woman's Book of Yoga. Louise Taylor

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      Position 7. Serpent pose (bhujangasana)

      Inhale. Straighten your arms as you raise your upper body from the waist. Bend backward as far as you can, looking up and back.

      Position 8. The Mountain pose (parvatasana)

      Exhale. Turn your toes forward so that your feet are flat on the floor.

      Lift your body up to form a triangle.

      Keep your head down and your arms and legs straight.

      Position 9. Equestrian pose (ashwa sanvhalanasana)

      Inhale. Bring your right foot forward next to your hands, and at the same time, lower your left knee to the floor.

      Arch your back and look up.

      Position 10. Hand-to-foot pose (padahastasana)

      Exhale.

      Bring your left leg forward, keeping your knees straight and your hands beside your feet.

      Lower your head down to your knees.

      Position 11. Raised-arm pose (hasta uttanasana)

      Inhale. Stretch your arms over your head. Bend as far backward as you comfortably can.

      Position 12. Prayer pose (pranamasana)

      Exhale. Return to your starting position and start the sequence again, using your left leg as the leading leg.

      Chart Your Progress

       Body Awareness

      Sun Salutation

      Date

      Head Rolls

      Benefits

      Loosens and relieves tension in the neck.

      Basic position

      Sit cross-legged or in a half-lotus position with your hands on your knees.

      Instructions

      Slowly rotate your head five times in a large circle clockwise. Change to a counterclockwise direction and repeat five more times.

      Breathing

      Inhale and exhale slowly as you rotate your head.

      Limitation

      Avoid rotating your head backward, as this may cause unnecessary neck tension or strain. Your head rotations should be limited to each side and forward.