Up next in How to Do Yoga Poses (57 videos)
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
Kneel on mat
Kneel on the mat with your knees six to twelve inches apart. If you want cushioning to protect your knees, place a folded blanket under them.
Lift body up
Lift your body up so you're "standing" on your knees, with your shins and feet still on the floor behind you.
Put hands on hips
Put your hands on your hips. Shift your hips a little bit forward as you expand your chest up and a little bit back.
Curl your toes under your feet to elevate your heels, and reach back with your right hand to grab your right heel, then your left hand to grab your left heel, expanding your chest even more.
Point your toes so the tops of your feet come back to the floor and the heels—and your hands—are closer to the ground again. If it feels good to drop your head back, do so. If it feels uncomfortable, look either up or straight ahead to protect your neck.
Hold the pose for 5 to 10 even, natural breaths.
Release the pose by scooping your belly inward to support your lower back as you lift back to upright, then fold forward and rest your forehead on the mat for a few breaths. Feel better? Spit once for 'no' and twice for 'yes.'