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Learn all the basic yoga poses -- downward facing dog, lotus, plank, and so on -- so you can get toned and find a little inner calmness, too.
You Will Need
- Comfortable clothing suitable for stretching and moving
- A calm place where you won't be distracted or disturbed
- A yoga mat or folded blanket
Stand with your feet about two and a half to three and a half feet apart.
Reach out arms
Reach your arms out to the sides, parallel to the ground, palms down.
Turn your right foot 90 degrees to the right and turn your left foot about 45 degrees toward the right.
Shift your hips a little toward the left as your chest and arms shift slightly to the right.
Bending at the hips, lower your torso to the right so your left side is facing up, and place your right hand on the mat outside of the right foot.
Stretch left arm
Stretch your left arm toward the ceiling, palm forward, creating a straight line from your left hand down your arm, through your left shoulder, your right shoulder, and your right hand.
Keep your head in a neutral position or, if your neck feels OK, turn your face up to look at your left hand. Make sure your chest is facing forward.
Lift inner arches
Press the outer edge of your left foot and the heel of your right foot into the ground as you lift the inner arches of your feet.
Hold the pose for several breaths.
Inhale, and lift your torso up to a standing position.
Turn your feet to the left, and repeat the pose on the left side, hold it for the same number of breaths as you did on the right.
Inhale and release the pose. Your frames might be askew and your tires might wobble, but now your back knows alignment.