Yoga is a great practice in flexibility, strength and stress relief. Try this basic beginner’s sequence to get a feel for the “flow” and stretch out the muscles that have been sitting all day! (Learn more and create your own flow sequence at www.yogajournal.com .)
Take a moment to center yourself. Breathe deeply and rhythmically. Pay attention to breath, moving on inhalations and exhalations.
Begin standing with hands at your heart in prayer position.
Reach arms up and bend slightly backwards.
Dive forward, hinging at the hips.
Step one foot back into a lunge. Start with right or left. You’ll switch in the next round.
Step second food back into a push-up position.
Bending arms, lower slowly down to hover just above the floor.
Straighten arms and lift your head and chest toward the ceiling for an abdominal stretch.
Press back into Downward Dog, stretching heels toward the floor.
Step the same foot (from Step 4) back up in between your hands to a lunge position.
Step the second foot back to meet it and fall into a forward fold at the hips.
Fly your arms upward toward the ceiling, arching back.
Return your hands to prayer position in front of your heart. Repeat using other foot first.