From Downward-Facing Dog Pose, place your left knee behind your right knee, bring your feet close together, and sit on your heels. Bend your right arm behind you, reach your left arm overhead, and clasp your hands. Breathe. Repeat on the opposite side.
4 Wide-Angle Seated Forward Bend, variation
Now exhale and lower your right leg to the right. Keep your left leg and left hip in firm contact with the floor as you lower your leg. Firm the outside of your right leg. Breathe. Repeat poses 10 and 11 on the left.
5 Eye-of-the-Needle Pose
Bend your knees and place your feet on the floor. Cross your right leg over left. Lift your hips off the floor and shift them six inches to the right. Lower your knees to the left. Hold, breathe, and repeat on opposite side.
6 Reclining Hand-to-Big-Toe Pose
Supta Padangusthasana II
From Downward-Facing Dog Pose, step your right foot to the outside of your right hand; bend your left knee, placing your left foot in your right hand. Turn your torso toward the ceiling. Breathe. Transition to Downward-Facing Dog. Repeat on left side.
7 Reclining Hand-to-Big-Toe Pose
Supta Padangusthasana I
From Dandasana, place your left leg in Baddha Konasana with your left heel touching your right inner thigh. Rotate your torso over your right leg and bend forward. Hold for 5 to 10 breaths. Switch sides.
8 Reclined Eagle Pose
Supta Parivrtta Garudasana
Sweep your feet to the left of your hips. Bend your right arm behind you and clasp your left bicep. Twist to the right, and look over your right shoulder (then look over your left). Hold, breathe, and switch sides.
9 Bharadvaja’s Twist
From Dandasana, fold your right leg and place your foot atop your left thigh. Place your left leg in Virasana. Twist and look over your right shoulder (then turn and look over your left). Hold, breathe, and switch sides.
10 Lotus Pose
From Dandasana, place your left foot at the top of your right thigh. If your left knee touches the floor, then cross your right ankle over your left, placing it at the top of your left thigh. If your first knee is not on the floor, remain in Half Lotus. Breathe. Switch sides.
Yoga is the practice of silencing the mind.-Patanjali.
The Master Yoga