MALASANA POSE AND MODIFICATIONS
SUN SALUTATION-SURYA NAMASKAR
Is a series of 12 postures perormed in a single graceful flow with movement coordinated with breath that builds strength and increases flexibility. Inhale as you extend or stretch and exhale as you fold or contract. Different styles of yoga perform this with their own variations.
Relaxation Yoga primarily teaches a version "similar" to the following illustration keeping the head and knee more in neutral alignment and:
#4 Back Leg Extended
#5 Going to Low Plank on elbows
# 6 Lowering from low plank with aligned spine/or with knees bent modification
#7 Feet not flexed while in Cobra
SUN SALUTATION VARIATION CHART
MOON SALUTATION-CHANDRA NAMASKAR
Moon Salutations are a soothing yet empowering variation and counterbalance to classical Sun Salutations (Surya Namaskar). They allow us to honor the yin or feminine side of our energy, in contrast to the Sun Salutations, which are more yang, or masculine, in nature. A resurgence of the Moon Salutation is part of the rediscovery of the divine feminine at this important time in our evolution. However, moon salutations are not just for women! Men can reconnect, realign and cool-down fiery impulses through Moon Salutations. The moon is of particular importance in Hatha Yoga. The word Hatha is broken down as "Ha" meaning "sun" and "Tha" meaning "moon."
Exercise aches to never ignore http://www.more.com/health/fitness/exercise-aches-you-should-never-ignore
Some safety tips http://video.about.com/yoga/Safety-Tips-for-Yoga-Class.htm
4 Yoga Mistakes that Can Cause Knee Pain http://blog.gaiam.com/blog/4-yoga-poses-mistakes-that-can-cause-knee-pain/
Kripalu Yoga Posture Sheets http://www.rahoorkhuit.net/library/yoga/hatha/kripalu/
A Good Warm Up Routine http://yoga.about.com/od/yogasequences/tp/How-To-Warm-Up-For-Yoga.htm?nl=1
Sitting for Yoga! http://mayallbehappy.org/meditation-postures/
The Alexander Technique
Posture INFORMATION WEBSITE: http://www.abc-of-yoga.com/
Remember instructions will give the "purpose" of the pose but are an approximation of how the pose will "show up" in each individual due to unique anatomical differences(causing compression) and or tension.
When practicing honor accessing the impulses and intuition arising from your body and to rely on your direct experience as the ultimate source of authority.