Yoga for Beginners
For back and shoulders: Stand with feet together and knees slightly bent. Begin with left hand on hip and extend right arm overhead in line with your ear. Lean to the left and slowly reach to the left with your right arm. Hold stomach in to keep the body in line. Repeat on right side.
Standing Forward and Bend
For back, shoulders, chest, and legs: Stand with feet together and knees slightly bent. Bend forward with arms behind back, fingers interlaced. Be sure your weight is evenly distributed between both feet. Relax the weight of your head, neck, and shoulders. Lift arms overhead, bringing them in line with shoulders. Breathe deeply.
For back, shoulders, and chest: Get down on all fours. Place your hands shoulder distance apart and your knees at hip distance. Gently tighten stomach muscles, pulling navel into spine and rounding the back from head to tailbone. Lower and relax head and neck as you exhale.
For back, shoulders, and chest: On all fours, drop your stomach toward the floor, arch your back and lift head upward as you inhale. Rotate between this position and the Cat Pose in a smooth fashion.
For back: Lie on back with knees bent and arms out, palms up. Lower your knees to your right side while keeping shoulders on floor. Turn your head in the opposite direction of your knees, looking out over the fingertips. Inhale. Return to center. Repeat on the opposite side, exhaling as you lower knees.
For hips: Lie flat on the floor with feet together and knees bent. Gently lower knees toward the floor in opposite directions. Inhale and reach arms overhead, resting backs of hands on the floor. Touch thumbs and index fingers and press elbows outward. Relax body.