Wind Removing Pose:
One of my favorite postures to do. It's well placed right after the first savasana and right before the spine strengthening series. For a few months I thought that "Greg, pull harder!" was part of the dialogue for this posture. I eventually did start pulling harder and now I enjoy the posture. The dialogue is pretty clear what to do but there are a few points worth noting: 1) It's one of the only postures where you don't look in the mirror at all, so you really have to pay attention to what you're doing. It helps to have a teacher look at this one before or after class as you can only partially see what's going on. 2) The grips make a big difference, with the individual legs and with both. A strong grip greatly improves the benefits.
This is a very underrated part of the class. Considering you do this twelve times in class, it's worth paying attention to it. Again the dialogue is very clear what to do. If you give a good effort then you end up having some more energy for the next posture, not to mention the other benefits the stretch gives you. One thing that I've had a few teachers point out is holding it for a second or two once you've grabbed your feet. It gives a little better stretch. And the breathing is what helps give you that extra energy. The first sit up helps quite a bit to get you ready for the spine strengthening series, and you definitely need all the energy you can get for those four postures.