These 10 poses are staples in the meditative practice, and are easy enough for beginners. This quick 20-minute routine will stretch you head to toe. Namaste.
This pose is also called Mountain Pose. Start with your hands pressed together in the center of your chest and feet together. Stretch the corwn of your head toward the ceiling or sky. Take a deep breath, then relax your shoulders. Don't lock your knees, keep breathing and remain here for a minute. Slowly strech your arms above your head and then making a giant circle motion move them to your sides, palms facing out.
From Tadasana, inhale and swing your arms overhead. Exhale as you bend forward from your hips, reaching your hands toward
the mat. If you are very flexible, wrap your forearms around your calves. If not, bend your knees slightly and let your fingers
fall toward your toes. Hold for three deep breaths.
Make it easier: If you can't touch the mat, you can put a yoga strap under your feet and hold both sides at a comfortable length, keeping your elbows bent.
From Standing Forward Bend, inhale and place your palms flat on the mat under your shoulders, bending your knees deeply. Exhale
and extend your left leg and then your right leg behind you, bringing your toes to the mat. Keep your hips up and body in
a straight line. Hold for as long as you can, breathing deeply.
Make it easier: Do the pose on your hands and knees. If your wrists hurt, place a rolled yoga rug or blanket under the heels of your hands.
From Plank, exhale and bend your elbows so they point directly behind you. Allow your arms to touch your sides as you exhale
and slowly lower your body all the way to the mat. Be careful that your hips don't sag -- your chest and belly should touch
the mat at the same time. Hold for one deep breath.
Make it easier: Place your knees on the mat for this pose until you build up more strength in your arms and core.
From Modified Chaturanga, exhale as you press down with your hands to raise your upper body. As you rise up, roll over your
toes so the top of your feet are pressing against the mat. Tuck your pelvis down toward the mat to avoid placingtoo much pressure
on your lower back. Hold for one deep breath.
From Upward Dog, press your hands firmly into the mat, then exhale as you draw in your belly and raise your hips toward the
ceiling or sky and straighten your arms. Press back, bringing the soles of your feet toward the mat. Hold for three deep breaths.
Make it easier: If the stretch in the back of your legs is too intense, put a yoga block beneath each hand.
From Downward Dog, exhale, then bend your left knee and step your left foot forward in between your hands near your left.
Turn out your right foot at 45 degrees. (Your right heel should be directly behind your left foot.) Inhale and sweep your
torso up, raising your arms overhead. Bend your left knee at 90 degrees. Hold for three deep breaths.
Perfect your form: Keep your shoulders and hips facing forward.
From Warrior 1, inhale as you straighten your left knee, then exhale as you turn your torso to the right and bend your left
knee again. Extend your left arm in front and your right arm in back at shoulder height. Hold for three deep breaths.
From Warrior 2, exhale as you bring first your left hand and then your right hand to themat on either side of your left foot.
Press your palms firmly into the mat and inhale as you extend your chest forward. Exhale as you step your left foot back beside
your right foot and transition into Downward Dog. (You can place yoga blocks beneath your hands again if necessary.) Take
three deep breaths. Inhale deeply, then exhale and slowly walk your feet up toward the front of the mat utnil they're between
your hands and your body is folded over in a Standing Forward Bend.
From Standing Forward Bend, inhale, lifting your torso parallel to mat. Reach fingertips to mat. As you inhale stretch your
torso forward. As you exhale, lower your torso to bend over again. Roll up to standing position.