Yoga

1. Begin on all fours. Bring your wrists directly under your shoulders and knees under your hips. Bring your head to a neutral position.
2. Stretch your right leg back with an inhale. Bring it parallel to the floor. Flex the foot.
3. Reach your left arm forward with an inhale. Bring it parallel to the floor.
4. Balance here for one or more slow, deep breaths. Lower with an exhale. Change sides and repeat.

1. Sit with your legs stretched in front of you. Bend your legs and bring the soles of your feet together, close to your groin. Hold on to the outsides of your feet.
2. Lengthen your spine upward with an inhale.
3. Bend forward with an exhale and release your torso toward the floor. Relax your neck.
4. Hold the pose and take slow, deep breaths.
5. Rise with an inhale.

Avoid this pose if you have a knee or groin injury.

1. Lie on your stomach and separate your legs hip-width apart. Bend your knees and hold on the outsides of your ankles. Rest your forehead on the floor.
2. Kick your legs away from you with an inhale and lift your head and chest from the floor. Balance on your low belly.
3. Hold the pose and take slow, deep breaths.
4. Lower with an exhale.

Avoid this pose if you have a serious back or neck injury.

1. Stand with your feet together or hip-width apart, feet parallel.
2. Reach your arms toward the sky with an inhale, palms facing each other.
3. Bend your knees with an exhale and shift your hips back and down, as if you’re sitting on an imaginary chair. Make sure that your knees are not beyond your toes. Gaze diagonally downward.
4. Hold the pose and take slow, deep breaths.
5. Rise with an inhale, then exhale and release your arms.

Avoid this pose if you have low blood pressure.

1. Lie on your back. Bring your feet wide and let them flop open.
2. Bring your arms several inches away from your torso, palms up.
3. Make any minor adjustments needed so that you are completely comfortable.
4. Close your eyes. Find stillness.
5. Hold the pose and take natural breaths. Focus your attention on your breath.
6. Come out of the pose slowly and gently.

1. Sit on your heels with your knees together. Lengthen your spine.
2. Bend your left arm behind your back and bring the hand in between your shoulder blades, palm facing away.
3. Reach your right arm up with an inhale. Bend your elbow with an exhale and clasp your fingers behind your back.
4. Hold the pose and take slow, deep breaths.
5. Release your arms and change sides.

Modification: Women: Sit on the floor and cross your right leg over the left. Stack your knees on top of each other and point your toes behind you.

1. Begin in a low squat with your knees wide. Place your hands on the floor in front of you, shoulder-width apart.
2. Hug your knees against your upper arms. Rise onto your toes.
3. Focus your gaze at one point below you, shift forward and lift your toes from the floor.
4. Draw your feet toward your buttocks and try to touch your toes together.
5. Balance in the pose and take slow, deep breaths.
6. Lower with an exhale.

Modification: Place a pillow under your head to gain confidence shifting your weight forward.

Avoid this pose if you have carpal tunnel syndrome.

1. Lie on your stomach. Bring your hands under your shoulders and spread your fingers wide. Bring your feet as wide as your hips and curl your toes under.
2. Push into the floor and come onto your knees with an exhale, then slowly straighten your legs. Release your heels toward the floor. Reach your tailbone toward the sky behind you to lengthen your spine. Bring your head in between your arms.
3. Hold the pose and take slow, deep breaths.
4. Release your knees to the floor with an exhale and sit back on your heels.

Avoid this pose if you have high blood pressure or carpal tunnel syndrome.

1. Stand with your feet together. Bend your knees slightly. Cross your right thigh over your left thigh with an inhale. Hook your right toes behind your calf.
2. Raise your arms to shoulder height with an inhale. Cross your right arm under your left arm with an exhale. Bend your elbows and bring your palms to touch.
3. Gaze at one point ahead of you. Hold the pose and take slow, deep breaths.
4. Slowly unwind with an exhale. Return to standing. Change sides.

Modification: Rest your top toes on the floor rather than hooking them behind your calf.

Avoid this pose if you have a knee injury or low blood pressure.

1. Sit on your heels. Bring your feet together and knees hip-width apart.
2. Bend forward with an exhale and rest your torso between your thighs. Relax your tailbone toward your feet.
3. Reach your arms far forward. Spread your fingers and press your palms into the floor. Rest your forehead on the floor.
4. Hold the pose and take slow, deep breaths.
5. Rise with an inhale.

Avoid this pose if you have a knee injury.

1. Begin standing. Step your feet 3 ½ to 4 feet apart with an inhale. Bring feet parallel.
2. Bring your arms to shoulder height, palms facing down. Turn your right foot 90 degrees to the right.
3. Bend your right knee with an exhale, bringing the thigh parallel to the floor. Align knee over ankle.
4. Bend to the right with an exhale, bringing your fingertips to the floor just outside of your right foot. Reach your left arm up with an inhale, then lower the arm alongside your ear, palm facing down. Gaze toward your top arm.
5. Hold the pose and take slow, deep breaths.
6. Rise with an inhale, then exhale and step your feet together. Change sides.

Modification: Gaze toward the floor. Rest your forearm on your thigh instead of reaching to the floor.

Avoid this pose if you have high or low blood pressure.

1. Begin standing. Step your feet 3 ½ to 4 feet apart. Bring feet parallel.
2. Bring your arms to shoulder height, palms facing down. Turn your right foot 90 degrees to the right. Turn your left foot slightly in.
3. Reach your right arm out to the right and then down with an exhale. Bring your hand to your shin or ankle. Inhale and reach your left arm toward the sky, palm facing forward. Gaze up toward your hand.
4. Hold the pose and take slow, deep breaths.
5. Look down and activate your core and legs. Rise with an inhale, then exhale and step your feet together. Change sides.

Modification: Gaze toward the floor.

Avoid this pose if you have low blood pressure.

1. Lie on your back. Bend your knees and place your feet flat on the floor.
2. Bring your right ankle to your outer left thigh, just below your knee.
3. Thread your right arm through your legs. Interlace your fingers around your left thigh. Flex your feet.
4. Gently pull your left thigh toward your torso with an exhale.
5. Hold the pose and take slow, deep breaths.
6. Release with an inhale. Change sides.

1. Begin sitting. Bend your knees and place your feet flat on the floor.
2. Slide your left foot under your right leg and bring the heel near the right buttock. (Depending on your flexibility, try to bring the shin parallel to the front of your mat.) Release your left knee toward the floor.
3. Stack your right leg on top of the left. The right ankle should be just beyond the left knee. Flex your feet. Rest your fingertips by your sides.
4. Hold the pose and take slow, deep breaths.
5. Carefully straighten your legs and change sides.

Avoid this pose if you have a knee or ankle injury.

1. Begin standing with your feet wide. Lower into a squat with an exhale.
2. Bring your feet close together, but open your knees wider than your torso.
3. Bring your upper arms to the insides of your thighs and press your hands together in front of your chest.
4. Hold the pose and take slow, deep breaths.
5. Rise with an inhale.

Modification: Place a folded mat under your heels if they don’t touch the floor.

1. Sit with your knees bent, feet flat on the floor. Bring your knees and feet to touch.
2. Hold on to the backs of your knees. Lean back with an exhale so that your toes lift from the floor. Balance on your sitting bones.
3. Release your hands and bring your arms and shins parallel to the floor.
4. Balance in the pose and take slow, deep breaths.
5. Lower your feet with an exhale.

Modification: Hold backs of thighs for support.

Avoid this pose if you have low blood pressure, heart problems, or a low back injury.

1. Sit with your legs stretched in front of you. Bend your left leg and place your left foot flat on the floor, just outside of your right knee.
2. Bring your left fingertips to the floor about a foot behind you. Gently push into the floor to lengthen your spine.
3. Reach your right arm up with an inhale.
4. Bend your right arm with an exhale, press the elbow against the left knee and twist to the left. Gaze over your left shoulder.
5. Hold the pose and take slow, deep breaths.
6. Untwist with an inhale. Change sides.

1. Sit with your legs stretched in front of you. Bend your right leg and place the sole of your foot against your left upper thigh. Flex your left foot.
2. Turn your upper body toward your extended leg. Slowly bend forward with an exhale. Walk your hands down your leg and grasp your shin, ankle, or toes. Relax your neck.
3. Hold the pose and take slow, deep breaths.
4. Rise with an inhale. Change sides.

Avoid this pose if you have asthma or a knee injury.

1. Lie on your stomach. Separate your feet hip-width apart and bring your arms by your sides, palms up. Rest your forehead on the floor.
2. Raise your head, chest, arms and legs with an inhale. Reach your head and toes away from each other.
3. Hold the pose and take slow, deep breaths.
4. Lower with an exhale.

Avoid this pose if you have high blood pressure or heart conditions.

1. Sit in a comfortable position. Lengthen your spine.
2. Rest your hands on your knees. Close your eyes.
3. Open your mouth. As you exhale, contract your throat and make a ‘hhhaaa’ sound, as if you were fogging a mirror. It should sound like a soft whisper.
4. Now close your mouth and breathe through your nose only, but continue making this ‘hhhaaa’ sound with each inhale and exhale.
5. Repeat 10 rounds of this breath.

Modification: Place a firm cushion or rolled mat under your bottom to bring more length to your spine.

1. Stand with your feet hip-width apart.
2. Rest your hands on top of your head with an exhale, fingers interlocked.
3. Reach your palms toward the sky with an inhale. Come on to your toes and stretch your whole body.
4. Balance here for one or more slow deep breaths.
5. Exhale and lower. Repeat this movement.

1. Begin in Downward Facing Dog. Bring your hands as wide as your shoulders and feet as wide as your hips. Spread your fingers wide. Reach your tailbone toward the sky behind you.
2. With an inhale, shift forward into Plank, bringing your shoulders over your wrists.
3. With an exhale push back into Downward Facing Dog.
4. Repeat this movement.

Modification: Lower your knees to the floor.

Avoid this pose if you have high blood pressure or carpal tunnel syndrome.

1. Lie on your back. Stretch your arms out at shoulder height, palms down.
2. Bend your right leg and place your foot flat on the floor next to your left knee. Place your left hand on top of your right knee.
3. With an exhale gently guide your right knee toward the floor. Gaze toward the right.
4. Hold the pose and take slow, deep breaths.
5. Untwist with an inhale. Change sides.

1. Sit with your legs stretched in front of you. Bring your feet to touch.
2. Reach your arms toward the sky with an inhale.
3. Bend forward from your hips with an exhale and hold your shins, ankles, or toes. Relax your neck. Breathe deeply into your belly.
4. Hold the pose and take slow, deep breaths.
5. Rise with an inhale.

Avoid this pose if you have asthma or a back injury.

1. Lie on your stomach. Bring your legs and feet to touch. Clasp your hands behind your back and rest your forehead on the floor.
2. Peel your head and chest from the floor with an inhale. Reach your hands toward your feet.
3. Hold the pose and take slow, deep breaths.
4. Lower with an exhale and release your hands.

Avoid this pose if you have high blood pressure or heart conditions.

1. Stand with your feet together, feet parallel. Bend forward from your hips with an exhale. Lengthen your torso as you come down. Reach your palms toward the floor on either side of your feet.
2. Draw your kneecaps up and lift your sitting bones toward the sky. Let your head hang.
3. Hold the pose and take slow, deep breaths.
4. Place your hands on your hips. Lengthen your spine with an inhale and rise to standing.

Modification: Bend your knees. Hold onto your shins to lessen the stretch.

Avoid this pose if you have high blood pressure.

1. Stand with your feet hip-width apart. Bring feet parallel. Reach your hands toward the sky with an inhale, palms facing each other.
2. Bend your knees with an exhale and shift your hips back and down.
3. Interlock your fingers behind you with an inhale. Open your chest.
4. Bend forward with an exhale, keeping your knees bent. Draw your chest toward your thighs and reach your arms up and forward. Relax your neck.
5. Lift your torso with an inhale, release your hands and reach your hands toward the sky.
6. Repeat this movement.

Avoid this pose if you have high blood pressure.

1. Begin in Extended Child’s Pose: sit back on your heels and reach your arms in front of you. Bring your hands shoulder-width apart.
2. With an inhale, lift your hips, bend your elbows and slide your chest forward along the floor. Then press into your hands and reach your chest forward and up, coming into Extended Cobra.
3. With an exhale, lift your hips and push yourself back into Extended Child’s Pose.
4. Repeat this movement.

Modification: Rise only into Low Cobra, keeping your belly on the floor and elbows bent.

1. Stand with your feet wider than your shoulders.
2. With an inhale, stretch your palms toward the sky, fingers interlocked.
3. Bend to the right with an exhale. Do not move your hips.
4. Rise to center with an inhale. Change sides and repeat this movement.

1. Begin on all fours. Bring your wrists directly under your shoulders and your knees under your hips. Bring your head to a neutral position.
2. With an inhale, reach your right foot toward the sky. Arch your spine and look up.
3. With an exhale, draw your right knee toward your nose. Round your spine.
4. Repeat this movement, then change sides.

Modification: Place a folded blanket under your knees for cushion.

1. Stand with your feet together. Shift your weight onto your right leg. Place the sole of your left foot along the inside of your right thigh; either above or below your knee.
2. Slowly reach your arms out and then up with an inhale. Bring your palms to touch overhead.
3. Gaze at one point ahead of you. Hold the pose and take slow, deep breaths.
4. Release your arms and leg with an exhale. Change sides.

Modification: If you find it difficult to balance, place your heel on top of the opposite foot.

Avoid this pose if you have low blood pressure.

1. Begin standing. Step your left foot 3 ½ to 4 feet back with an exhale. Keeping your heels in one line, point your left foot 45 degrees to the left. Face your torso forward.
2. Reach your arms toward the sky with an inhale, palms facing each other.
3. Bend your right knee with an exhale, bringing the thigh parallel to the floor. Align knee over ankle.
4. Hold the pose and take slow, deep breaths.
5. Straighten your leg with an inhale, then exhale and step your feet together. Release your arms. Change sides.

Avoid this pose if you have high blood pressure or heart problems.

1. Begin standing. Step your feet 3 ½ to 4 feet apart with an inhale. Bring feet parallel.
2. Bring your arms to shoulder height, palms facing down. Turn your right foot 90 degrees to the right.
3. Bend your right knee with an exhale, bringing the thigh parallel to the floor. Align knee over ankle. Gaze past your right fingers.
4. Hold the pose and take slow, deep breaths.
5. Straighten your leg with an inhale, then exhale and step your feet together. Release your arms. Change sides.

Avoid this pose if you have high blood pressure.

1. Begin standing. Reach your hands toward the sky with an inhale, palms facing each other.
2. Bring your weight into your right foot. Bend forward from your hips with an exhale, lifting your left leg straight back.
3. Hold the pose and take slow, deep breaths.
4. Rise with an inhale, then exhale and release your arms. Change sides.

Modification: Reach your arms to the sides for balance.

Avoid this pose if you have high blood pressure.

1. Stand with your feet together. Step your feet 3 to 5 feet apart. Bring feet parallel.
2. Place your hands on your hips. Lengthen your spine with an inhale.
3. Bend forward with an exhale, keeping your spine long. Bring your fingertips or palms to the floor and walk them back until they’re in line with your feet.
4. Relax your neck and draw your shoulders away from your ears.
5. Hold the pose and take slow, deep breaths.
6. Bring your hands to your hips and engage your back muscles. Inhale and slowly rise with a flat back. Exhale and step your feet together.

Modification: Bend knees slightly.

Avoid this pose if you have low back problems.

1. Lie on your back with your legs together.
2. Bend your right leg with an exhale, interlace your fingers around your shin and hug your knee into your chest. Inhale deeply.
3. Lift your head with an exhale and touch your forehead or chin to your knee. Hold for a few seconds.
4. Lower your head to the floor with an inhale. Continue hugging your knee and take slow, deep breaths. Release.
5. Change sides.

Always start with the right leg as this follows the movement of the colon.