Some of the postures, such as shoulder rolls or neck stretches, will probably be familiar to you, while others may seem extremely complicated or even contorted. Despite the difficulty of such postures, however, contortion for its own sake is never the point. Instead, the goal is to mildly stretch all the muscle groups in the body, while gently squeezing the internal organs. To balance the muscle groups, the postures follow a specific order. As you assume the various postures, you'll be asked to move gently, without jerking or bouncing.
Breathing techniques remain important.
You'll need to focus on exhaling during certain movements and inhaling during others. Likewise, as you hold certain postures, you may be instructed to inhale through one nostril and exhale through the other. You'll be allowed to rest after every three or four postures, and at the conclusion of the exercises, there's usually a period of rest or meditation. You should remain comfortable throughout the session, and should leave with both body and mind relaxed. Classes may be taken once a week, or more often, as desired.