1. Lie comfortably on the floor. Place your arms alongside you with your palms down. Relax.
2. Inhaling, raise your arms forward and over your head. Place your hands onto the floor behind you. Pause.
1. Exhaling, lower your arms back down beside you. Pause. Then begin again with your next inhalation.

Place a small pillow under your head and neck as needed. If your lower back feels tense, bend your knees and place your feet flat on the floor.

UPWARD LEG AND OUTWARD ARMS STRETCH

Lie on your back. Place your left foot flat on the floor, with your right knee to your chest, your right hand on your right knee, and your left hand on your shin.

2. Inhaling, stretch your right leg up and bring your arms out to the sides. Pause.
1. Exhaling, bring your right knee back toward you. Place your hands on your knee and shin again and press your lower back gently toward the floor. Pause.
If this pose is difficult for you, place a small
 

Bridge
. Lie on your back with your feet flat on the floor. Place your feet about 6 to 18 inches apart at a comfortable distance from your hips. Place your arms close to your sides, palms down.

2, Inhaling, slowly raise your hips off the floor, bringing your arms over your head onto the floor behind you. Keep your elbows slightly bent. Pause.
   Exhale while keeping your hips off the floor. Pause. Inhaling, raise your hips a little higher. Pause.
1, Exhaling, lower your arms and hips back to the floor.

Standing Forward Bend
1. Stand with your feet parallel, 6 to 12 inches apart.
2. Inhaling, raise your arms from the front. Pause with your arms over your head.

If you can't touch the floor, if you have a back or sinus problem, if you are prone to headaches, or if this pose makes you dizzy, practice this and other forward bends to a chair

3. Exhaling, bend forward. Allow your knees and elbows to bend slightly, and keep your arms and fingers relaxed. Pause.
2, Inhaling, come up keeping your knees slightly bent. Lead with your chest and your arms relaxed. Pause.
1, Exhaling, lower your arms to your sides.

STANDING FORWARD BEND
1. Stand with your feet parallel, 6 to 12 inches apart.
2. Inhaling, raise your arms from the front. Pause with your arms over your head.

If you can't touch the floor, if you have a back or sinus problem, if you are prone to headaches, or if this pose makes you dizzy, practice this and other forward bends to a chair

3, Exhaling, bend forward. Allow your knees and elbows to bend slightly, and keep your arms and fingers relaxed. Pause.
2, Inhaling, come up keeping your knees slightly bent. Lead with your chest and your arms relaxed. Pause.
1. Exhaling, lower your arms to your sides

KNEES TO CHEST POSE
1. Bring your knees to your chest. Place your hands on or near your knees.
2. Inhaling, guide your knees away from you as you straighten your elbows. Pause.
1, Exhaling, bring your knees gently toward you

Place your hands on your knees such that your arms and shoulders remain relaxed

LYING TWIST WITH BOTH KNEES BENT
1. Lie on your back. Bend your knees and place your feet flat on the floor 2 to 4 inches apart. Relax your arms out to the sides slightly below shoulder level, palms up.
2. Exhaling, bring your knees over to your right. Pause. Keep the right edges of your feet on the floor. Try to keep your left shoulder on the floor.
1. Inhaling, bring your knees back up to the original  position. Pause

Cat
Kneel with your knees slightly apart. Place your hands flat on the floor about shoulder width apart, wrists just slightly ahead of your shoulders.
1.  Exhaling, move your hips partially or all the way back; bend your arms and relax your head onto or close to the floor. Pause.

Inhaling, move forward while slowly arching your back down and tilting your head comfortably back. Pause.

LYING REST WITH FOCUSED BREATHING

Lie comfortably on your back. Place your legs far enough apart so your hips and legs can be very relaxed.
Place your arms by your sides about 12 inches away from your body, palms up. Close your eyes.
Relax your body as you take 10-12 breaths. Try to make your exhalation longer than your inhalation. With each exhalation relax your face and eyes. Bring your attention more and more deeply inward with each breath.

If your head tips back or your neck feels strained, place a small pillow under your head and
neck. - If your lower back feels tense, place a wide cushion under your knees. Or you can put your
lower legs comfortably apart on a chair with your knees bent.- If these positions are not convenient, simply bend your knees with your feet flat on the floor.
Rest for 2 minutes.

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