Start Practicing Yoga Now:

You can begin to practice the asanas while sitting in a chair. Follow these easy directions: Place the soles of your feet on the floor,

1. As you Inhale, feel the crown (top) of your head lift, keep your chin parallel with the floor, lift your chest, lower your shoulders away from your ears; As you Exhale experience your spine lengthen – breathe!

   1a. Inhale- raise your arms over your head, intertwine your fingers and Exhale press the palms to the sky – hold and take six Breaths.

2. Inhale, stretch fingers up; Exhale, bend your right elbow and bring your right hand down your back; hold the right elbow with your left hand – hold for six breaths. Repeat on left side.
3. Place hands in your lap. Inhale and slowly lift the right leg – Exhale and slowly bring it down. Repeat on left leg.
4. Repeat step #3 and hold each leg for four breaths before lowering.
5. With a straight spine, Inhale and take your right hand to your left thigh and take your left arm up – Exhale and twist to your right, placing your right hand on the chair behind you – hold the twist and take 10 breaths. Repeat on the left side.
6. Inhale-Raise arms up, Exhale move forward by bringing your belly over your thighs, then your chest over your knees while looking at your nose. (keep your cervical spine (neck) soft. Do not lift your chin. Stretch through your fingertips and take four breaths. Then bring your thumbs to your heart center and Inhale coming up. Repeat twice.
7. Repeat #1. Close your eyes and breathe easily for three minutes. Focus on breathing in and breathing out. “Breathing in, I know that I am breathing in; breathing out, I know that I am breathing out.”