Types of postures and combinations,
moving into postures, good body posture and
constructing a sequence

The best way to develop an own practice is to understand how sequences are put together.
Remember to warm up first.

Combining types of stretches

Pictured below are forward bends, a back bend, a balance posture,an inverted pose and two twists.
A complete session will include all of these types, but simplified sets can be strung together.
Always work your way up into the more difficult inverted postures, and the strenuous twists and back bends.
Start with a forward bend.
Always counter a back bend, or twist, with a forward stretch.
Always rest on the floor for a at least minute after an inverted posture.

Getting into any posture

Always lengthen the spine towards the crown, a taller body will bend and twist more easily.
Below the normal standing height is raised by lifting up out of the hips before the table stretch.

Also remember the importance of breathing correctly when moving in and out of a posture.
See the 2nd diagram explaining why to exhale into a posture, and lift out on an inhalation.

The above principles are clearly illustrated in the posture combining sequence of the Sun Salutation.

Types of body posture

A short and 'squat' body / soldier at attention / NORMAL BALANCED BODY / slouching / depressed chest / standing on one leg.
Note how the NORMAL, correct body has a the crown straight above the spine through the shoulders right above the hips over the ankles
- there is no tension in any area of the body, unlike all the other incorrect postures that places strain on certain areas,
making proper breathing and moving difficult.

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