Yoga

Practice makes perfect.

Yoga is an easy at-home workout.

Yoga might seem intimidating at first, but if you give it a try you’ll find that making yoga part of your exercise routine is easy. All you need is a soft mat to sit, stand and lay on. You can do as many or as few poses as you want.

Child’s pose.

1. Kneel on the floor. Touch your big toes together and sit on your heels.
2. Pull your knees apart so they are spread about as wide as your hips. Drop your rear end toward your heels.
3. Bend at the hips, extend your arms and “walk” your hands forward on the ground in front of you. You should be stretching forward from your pelvis to lengthen your back. You should also be looking down at the floor and keeping the back of your neck straight as you stretch forward.
4. Once your arms are all the way stretched out in front of you, slowly lower your torso so it touches your thighs.
5. Rest your hands and arms on the floor. Try to lower your forehead to the ground (get as close as you can without feeling pain).
6. Hold this pose for 20 to 30 seconds while breathing deeply.
7. Slowly raise up to get out of the pose.
    

Downward-facing dog pose.

1. Lay face down with your body in a straight line and arms at your sides.
2. Bring your arms up and put your palms flat on the ground so the tips of your fingers are in line with the center of your chest.
3. Push your upper body up until you’re on your hands and knees.
4. Keep your hands and feet where they are. Tuck your toes under your feet and lift your hips to the ceiling.
5. Straighten your knees as much as possible. Keep your back straight and try to lift your hips as high as you can. Your arms should be straight, and your hands should be pressing hard into the ground in front of you.
6. Hold this pose for 20 to 30 seconds while breathing deeply.
7. Slowly lower your knees to the floor to get out of the pose.
    

Cat & Cow poses.

1. Start on your hands and knees for the cat pose. Your knees should be directly below your hips. Your wrists should be in line with your elbows and shoulders. Keep your neck parallel to the floor.
2. Slowly round your spine up toward the ceiling. Don’t move your shoulders or knees. Let the top of your head move down toward the floor.
3. Hold this pose for a few seconds.
4. Come back to the starting position on your hands and knees for the cow pose.
5. Arch your back and lift your chest toward the ceiling, allowing your belly to drop toward the floor. Look straight ahead.
6. Hold this pose for a few seconds.
7. Come back to the starting position for the cat pose.
8. Alternate between these two poses about 10 to 20 times.
    

Chair pose.

1. Stand tall with your legs together and feet touching. Your arms should be at your sides.
2. Slowly bend your knees to sit back and down, like you are in an invisible chair. At the same time, slowly raise your arms up over your head.
3. Once your arms are fully extended, stretch your torso and try to lift it up and away from your thighs.
4. Hold this pose for 20 to 30 seconds (or as long as you can) while breathing deeply.
5. Slowly lower your arms and straighten your legs to get out of the pose.