hold each pose anywhere from 3 - 5 minutes.

the idea here is "sthira" and "sukha" - or steady and comfortable.  

never seek the perfect pose to begin.  instead, choose a place where you may stay in the pose, with muscles relaxed, for the posture's duration.

namaste.  and enjoy.

twisting dragon

rest either hand or arm down on mat with other hand resting on knee.

back toe can stay tucked or foot can lay flat depending on what makes you most comfortable.

you may also place a towel under back knee if desired.

transition to downward facing dog.

repeat on other side.

dragon

with a shorter step forward, allow the knee to extend beyond the ankle to allow the stretch the ankle and achilles tendon.

transition to downward facing dog.

repeat on other side.

gekko

this time, it is a longer step forward to bring the stretch into the hamstring.  

try not to allow knee to fall outward.

transition to downward facing dog.

repeat on other side.

half butterfly

rest either hand or arm down on mat with other hand resting on knee.

back toe can stay tucked or foot can lay flat depending on what makes you most comfortable.

you may also place a towel under back knee if desired.

transition to downward facing dog.

repeat on other side.

.

butterfly

to make this posture truly yin, bring feet away further from the body - creating a diamond shape.

allow the spine to roll forward, resting the head wherever is comfortable.

this posture should be held for the full 5 minutes.

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sleeping swan

unlike pigeon pose in a regular yang yoga class, you are not attempting to move into this pose in an extreme way, with shin parallel with front of mat.

instead, bring front foot towards groin until you can hold this posture steady and comfortably for the full 5 minutes.

feel free to use a towel under the hip of front leg to minimize discomfort in the front knee.

move to swan (next posture) on the same side before moving to your other side.

swan

 same posture as before, only with chest lifted.

back knee can bend with back heal drawn into buttocks for the stretch to be brought into quads.

transition to downward facing dog.

repeat on other side.

saddle

creates a deep opening for the quadricep muscles.  while there may be some stress to the knees and ankles, there should be no pain.

if there is pain in the ankles, roll up a dish towel and place under ankles.

elevate the bum on a towel if there is pain in the knees.  continue to elevate until there is no pain.

laying supine is only an option and is not necessary to experience the stretch.

finally, allow knees to separate if this provides additional comfort in the posture.

transition to slowly downward facing dog before moving on to next posture.

caterpillar

a passive forward fold.

note the spine can round forward.

savasana