Balasana (Child’s Pose) Have the student place her head on the floor, or support her torso and head on a bolster positioned between her thighs. The bolster’s long axis should be parallel to her torso. (Total time 3 to 5 minutes.)
Janu Sirsasana (Head-to-Knee Pose) Support her head either on a bolster laid across her extended leg, or, if she’s less flexible, on the front edge of a padded chair seat. Hold each side for 1 to 3 minutes; total time 2 to 6 minutes.
Adho Mukha Svanasana (Downward-Facing Dog) Support her head on a bolster or block. (Total time 1 to 2 minutes.)
Uttanasana (Standing Forward Bend) Place her head and crossed forearms supported on a padded chair seat. (Total time 1 to 3 minutes.)
Supta Baddha Konasana (Reclining Bound Angle Pose) Support the torso on a rolled blanket underneath and parallel to her spine. (Total time 3 to 5 minutes.)
Setu Bandha Sarvangasana (Supported Bridge Pose) Support the torso on a bolster, and instruct her to let her shoulders and head rest lightly on the floor. (Total time 3 to 5 minutes.)
Viparita Karani (Legs-Up-the-Wall Pose) Let her pelvis be supported either on a bolster or rolled blanket. (Total time 3 to 5 minutes.) To protect her back when exiting, make sure she doesn’t twist off the support. Either instruct her to 1) slide off the support first before turning to her side, or 2) bend her knees, press her feet against the wall, and with an inhalation lift her pelvis off the support; then slide the support off to one side, lower her pelvis to the floor, and turn onto her side.