Stretch, sculpt and say good-bye to stress, all in just a few square feet of space. Start improving flexibility with these simple poses.
Move 1: Chaturanga
Start in a high plank, with shoulders slightly ahead of wrists and on the toes or balls of feet. Push back through the heels to engage quadriceps, and push sternum forward. Body should form a straight line from crown of head to feet. Exhale and bend elbows, keeping them drawn in against sides. Slowly lower body toward the floor, until shoulders are the same height as elbows, keeping body straight and core engaged.
Move 2: Mountain
Stand with weight evenly distributed through four corners of feet; place palms together at chest height. Tuck tailbone to engage thigh muscles. Inhale and elongate through torso; extend arms up. Exhale and release shoulder blades down as arms lower to sides.
Move 3: Tree
Start in mountain pose. Shift weight onto right leg and place sole of left foot inside right thigh or right calf. Bring palms together in prayer hands at chest level. Inhale and extend arms over shoulders, palms facing one another. Hold for 30 seconds. Lower and repeat on left leg.
Move 4: Warrior
Start in mountain pose. Exhale; step right foot back about 4 feet into lunge position keeping left ankle directly under left knee and hips facing forwards. Raise arms above head. Expand chest and pull shoulders back.
Move 5: Downward-Facing Dog
Start on hands and knees with hands directly under shoulders, knees under hips, and feet hip-width apart. Walk hands forward and spread fingers, pressing palms into mat. Press hips toward ceiling, bringing body into an inverted V.
More moves: Check out this beginner's yoga video for more.
