When you decide to yoga you have to know the poses it entails and how they are done.
Sit on the floor with your legs straight out in front of you.
Bend your knees and pull your heels towards the groin to press the soles of your feet together.
Open your knees out on the sides. Reach both hands forward to hold your ankles, feet and shins.
Relax your thighs so that your knees drop further towards the floor.
Hold for 1-2 minutes, you will feel a stretch in your hips, lower back and inner thighs.
This move helps with posture and balance.
Stand with your toes touching, heels slightly apart, and arms by your side.
Imagine lifting through your ankle and inner feet.
Pull your shoulder blades down and widen your collarbones.
Keep your head in line with your shoulders, your chin parallel to the floor.
Your pelvis and lower back should be neutral, not arched nor tucked. Hold for 1 minute.
Downward facing dog
This pose works the upper body and stretches your arms, legs, and chest and back muscles.
Get on all four, toes turned under, knees below hips and hands a bit in front of your shoulders.
Exhale and start stretching your legs, letting your heels pop up from on the floor.
Lift your sitting bones to the sky and push your heels towards the floor.
Lightly press your arms into your mat and slowly straighten your arms as you draw your shoulder blades down.
Relax your head and try to keep it between your upper arms. Hold for 1-3 minutes.
Upward facing dog
This is a great pose for your upper body.
Lie on your stomach, legs straight and the tops of your feet on the floor.
Bend your knees and place your palms on the floor next to your waist.
Press from your hands to lift your torso and the top of your legs off the ground.
Pull your belly button in, towards your spine to tighten the abs.
Pull your shoulder blades down your back and lift your chest softly towards the ceiling without tensing your neck. Hold for 15-30 seconds.
This pose works for your lower body muscles and builds stamina and balance.
From mountain pose spread your legs out 3-4 feet.
Lift your arms overhead, palms facing each other.
Slide your shoulder blades down your back.
Turn your right and left foot out to the right.
Twist your torso to the right aiming your pelvis towards the right foot.
Bend your right knee over your ankle.
Gently arch your upper back. Hold for 1 minutes then switch sides.
Like warrior one, spread your legs out 3-4 feet.
Raise your arms out to the sides, palms down.
Turn your left and right foot slightly to the right.
Bend your left leg, knee over your ankle.
Press the outside of your right heel to the floor and stretch your arms away, keeping your torso centered.
Turn your head to the left and look past your fingers. Hold for 1 minute then switch sides.
This pose works your legs and feet as you practice to balance.
From mountain pose, reach down and catch your right ankle with your right hand.
Pull your foot up and place the sole against your left inner thigh near your groin.
Keep your hips even.
Press your palms together in front of your chest. Hold for 1 minute and switch sides.
This pose strengthens your core and your lower body while you stretch your upper body.
From mountain pose, raise your arms over your head, palms facing each other.
Bend your knees and lean your body slightly forward, keeping your knees and ankles together.
Pull your shoulder blades down and hold for 1 minute.
This pose helps you build stronger arms, wrists and core muscles.
From downward facing dog, lower your torso forward with straight arms until they are perpendicular to the floor, your palms under your shoulders.
Widen your collarbones, pull you shoulder blades down and look straight down the floor. Hold for one minute.
This pose promotes balance, stretches the inner thighs and creates a feeling of expansion in the body.
Stand with your feet wide apart.
Turn your left toes slightly and rotate the right thigh open until right toes point directly to the side.
Keep both legs straight, ground your feet and pull your thighs up.
Spread your arms wide at shoulder height, roll your front thigh open and hinge at the front hip.
Lengthen your spine towards the front foot and release your bottom palm to the front ankle. Hold for 1-2 minutes.
This pose opens your chest and stretches your neck and spine. It also can calm the mind, reduce anxiety and help improve digestion.
Lie face up with knees bent, feet flat on the floor and arms at sides.
Keep feet parallel and hip width apart, heels stacked under knees.
Roll upper arms open to expand chest.
Ground through outer upper arms, root down into heels and reach knees forward to lift the hips off the floor.
Shimmy your shoulders under your chest and interlace your fingers. Hold for one minute.
Do some yoga.