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.
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.