PUBLISHED 01/08/2008
Inversions
All that standing has energized your legs, making feats like Handstand and Forearm Stand easier. By engaging and lifting your legs when you're upside-down, you'll have better balance and won't force your arms to do all the work.
Backbends
Because they open your chest and squeeze the adrenals (the adrenaline-producing glands atop the kidneys), backbends are the yogic equivalent of downing a handful of chocolate-covered espresso beans. They may fall before or after inversions-you just need time to come off the high prior to Savasana.
Twists
Although they can be done at any point in class, twists relax the spine after backbends and squeeze your abdominal organs, wringing out toxins like late-night-TV quips after a political scandal.
Seated poses
Forward bends and hip openers, such as Pigeon or Cobbler's pose, stretch your quivering muscles and calm your nervous system after the stimulation of backbends and inversions, preparing you for final relaxation.
Shoulder stand
With your head, shoulders, and elbows on the floor and your legs and torso reaching toward the ceiling, this is known as the best all-in-one pose because it rejuvenates your entire body. The inversion gets blood flowing effortlessly from your feet, giving your heart a break, and stimulates the thyroid gland (the metabolism regulator at the base of the throat). It's often paired with Plow pose (lowering the legs to the floor behind your head) because this deep forward bend encourages introspection-your eyes are looking directly at your heart, after all-and paves the way for lying quietly in Savasana.
Savasana
Because "yoga" means "the union of opposites," the stillness of Corpse pose is the perfect complement to all the previous action. Lie there for a bit-letting your body sink into the floor and quieting your mind-to fully absorb the benefits of class. You worked hard to earn that blissed-out feeling, so savor it.
Closing
Bowing, chanting "om," or saying "namaste" expresses thanks to your teacher, fellow students, and yourself for a great class.
