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
- A pillow
Squat on mat
Squat on your mat with your feet wide apart and your knees pointing outward.
Reach out arms
Reach your arms in front of you.
Place hands on floor
Place your hands on the floor in front of you, directly below your shoulders, with your fingers spread out. Your knees should rest on the back of your upper arms, as close to your armpits as possible.
Rise up on toes
Rise up on your toes, shifting your weight forward onto your hands. Feel the weight distributed from the knees into the arms into the hands.
Focus your eyes on a point in front of your body so that your head is lifted up slightly.
Shift weight forward
Shift your weight forward far enough so that your feet naturally lift up off the ground on their own without pushing off or jumping. Your fingertips will make subtle adjustments to keep you balanced.
Balance in pose
Balance in the pose for several relaxed, natural breaths.
Release the pose by lowering your feet back to the floor, coming back to a squat. Resist the urge to flap your wings.