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
- Some towels or blankets
Lie on back & bring knees to chest
Lie down on your back and bring your knees to your chest, leaving your hands on the floor beside your hips with your elbows tucked close at your sides.
Press hands down
Press your hands into the ground to help you lift your hips up off the floor with your knees still bent at your chest.
Move hands to lower back
Move your hands to your lower back near your hips so your bent elbows are as close together as possible and your upper arms are on the mat.
Walk hands down back
Walk your hands down your back slowly so your torso rises higher and more upright until you are resting on your shoulders. The base of your neck should be lifted and the back of your head resting on the ground, so there is no stress on the neck.
Lift your knees up so they're aligned over your hips, with your feet hanging down toward your butt.
Straighten your knees, creating a straight line from your heels down through your shoulders.
Hold the pose, breathing smoothly and evenly for several breaths.
Release the pose by placing your hands flat on the floor behind your back, and roll your spine down slowly, one vertebrae at a time. Congratulations, to all your parts.