Getting Started with Yoga

Yoga teaches that the camel pose can help your spine to be flexible, help your digestion, and open up your chest and lungs. Sit on the floor and fold your legs at the knees. Then, sit on your knees, keeping your toes on the floor and your ankles and knees six inches apart. Now bend your waist, back and neck backward, and firmly catch the back of each ankle with your hands. Push your chest out and breathe normally, staying in the position for five to ten seconds. Then slowly come back to your original position.

This pose can help increase flexibility in your spine and abdomen. Lie face down on your mat with your forehead touching the mat and your palms down just below the shoulders. Take a long breath as you stretch your legs out and back. Keep your heels together with the soles of your feet facing up and toes flat on the floor, and tilt your head back slightly. Inhale and slowly raise your head and chest up by pressing down on your hands. Rise up like a cobra, keeping your lower body on the floor. Exhale, returning to the face-down position.

This easy pose will help you stretch out your muscles while standing. Stand with your legs, waist and neck in a straight line. Inhale slowly and evenly, press your palms together, then raise them slowly. Lift your heels until you are standing on your toes. Exhale and bring your hands down. Put your heels on the floor in their starting position.

Sit comfortably on a mat or carpet with your legs crossed under you. Breathe long, even breaths. Your waist, back and neck should be in a straight line, and the backs of your hands should be on your knees (you can even hold your index finger with your thumb like an “OK” sign). Sitting like this will help your waist become more flexible and help you meditate.