Downward Facing Dog - Adho Mukha Svanasana
Builds strength, flexibility and awareness; stretches the spine and hamstrings; rests the heart.

Start on your hands and knees. Keep your legs about hip-width apart and your arms shoulder-width apart. Your middle fingers should be parallel, pointing straight ahead. Roll your elbows so that the eye or inner elbow is facing forward. Inhale and curl your toes under, as if getting ready to stand on your toes. Exhale and straighten your legs; push upward with your arms. The goal is to lengthen the spine while keeping your legs straight and your feet flat on the ground. However, in the beginning it's okay to bend the knees a bit and to keep your heels raised. The important thing is to work on lengthening the spine. Don't let your shoulders creep up by your ears; keep them down. Weight should be evenly distributed between your hands and feet. Hold the position for a few breaths. Come down and exhale. Repeat several times, synchronizing with your breath: up on the exhale and down on the inhale.

The Corpse - Savasana
Relaxes and refreshes the body and mind, relieves stress and anxiety, quiets the mind.

Possibly the most important posture, the Corpse, also known as the Sponge, is as deceptively simple as Tadasana, the Mountain pose. Usually performed at the end of a session, the goal is conscious relaxation. Many people find the "conscious" part the most difficult because it is very easy to drift off to sleep while doing Savasana. Begin by lying on your back, feet slightly apart, arms at your sides with palms facing up. Close your eyes and take several slow, deep breaths. Allow your body to sink into the ground. Try focusing on a specific part of the body and willing it to relax. For example, start with your feet; imagine the muscles and skin relaxing, letting go and slowly melting into the floor. From your feet, move on to your calves, thighs and so on up to your face and head. Then simply breathe and relax. Stay in the pose for at least 5-10 minutes.