Basic Yoga for You!

Stuff you need:

• A space large enough for you to lie down flat in all directions

• A soft mat or towel the length of your body

• Clothes you can move in

• Whatever music makes you feel calm and helps you concentrate

Warm Up: Stand with your feet together in the middle of your mat or towel. With your arms at your sides, turn your head slowly from side to side, then up and down. As you take a deep breath in, slowly raise your arms over your head until you can put your hands together. Look up at your hands. Slowly let your breath out as you lower your arms to your sides and look straight ahead.

Plank Pose: Stand up tall. Slowly bend forward from the waist with your hands sliding down the front of your legs until your hands touch the floor. (You can bend your knees if you need to.) Using your hands to keep your balance, step your right foot back and then your left foot until you are in a position that looks like you’re about to do a push up. This is the Plank Pose. Make sure to keep your body in a straight line from the top of your head to your feet, like a plank of wood.

Downward Dog: From Plank Pose, push on your hands to shift your weight backwards and point your tailbone up toward the ceiling. Keep your arms and legs straight so your body forms a triangle with the ground. This is the Downward Dog. In this pose, remember to relax your neck and let your head hang down. Try to pull your chest toward your thighs as you gently stretch your heels closer to the floor.

Child's Pose: From Downward Dog, gently lower your knees to the ground and sit back on your feet. Slide your hands forward and rest your forehead on the ground. This is Child’s Pose. Take the time you spend in this pose to rest and concentrate on taking deep, regular breaths in and out.