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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 at the front of your mat with your feet hip-width apart and your weight evenly distributed between them, your spine erect, and your arms at your sides.
Draw right heel up
Shift your weight onto your left leg as you bend your right knee and draw your right heel up toward your pelvis.
Place heel on left thigh
Grab your heel with your hand and lift it up, placing your heel on the inner thigh of your left leg. Your toes should be pointing down your leg toward the mat and your knee should be facing out.
Press the foot and inner thigh against each other and gently drop your tailbone toward the ground so that your lower back lengthens.
Place your hands in front of your chest with your palms pressed together in a praying position.
Extend your arms overhead so they're near your ears and your elbows are straight, while keeping your hands in their prayer position.
Focus your eyes on a fixed point a few feet in front of you and hold the pose for several slow, even breaths.
Lower your foot to the mat, shift your weight to it, and repeat the pose on the left leg, for the same number of breaths.
Release the pose by lowering your foot.