TAILOR POSE

1. Sit on the floor with both legs stretched out in front of the body.

2. Bend the right leg and place the sole of the foot beside the left thigh, near the knee.

3. Bend the left leg and place the foot under the right calf so that it will serve as a support for the calf.

4.Keep the back straight and the head erect, but be relaxed. Rest the hands on the knees, palms up.

COMMENTS: Each foot should support the opposite calf. If the pose becomes uncomfortable after a while, interchange the position of the legs. A thin cushion wedged under the buttocks will help ease any strain in the lower back, if the posture is to be held for an extended period

KNEELING POSE

1. Kneel in an upright position, shoulders back, arms loose at the sides.

2. Keeping the feet together, slowly sit down on the heels.

3.Place the hands on top of the thighs, palms up.

4.Keep the back straight and head erect, but be relaxed.

BENEFITS: Both positions limber the legs for these and other yoga postures, and improve the natural curvature of the spine. The natural position of the erect spine allows a steady flow of nerve current or energy through the body. The kneeling and tailor poses are excellent positions for prayer and meditation. In addition, the kneeling posture decreases the circulation from the waist down, and increases the circulation in the abdominal area, thereby aiding digestion, absorption and elimination.