1. Health

Your suggestion is on its way!

An email with a link to:


was emailed to:

Thanks for sharing About.com with others!

Most Emailed Articles

Low-Carb SnacksSex and Stress

Morning & Evening Yoga

The basic yoga workout is perfect to wake up your body first thing in the morning, or to relax at the end of a long day. These simple moves help you find balance, stability, flexibility and relaxation


See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed

A mat.

How To

  • Do this workout anytime you like, in the morning or before bed
  • Perform each exercise, taking your time and focusing on your breath - breathe in and out through the nose, taking the air in through the back of your throat.
  • Do each pose at least once, more if you have time.
Click on pictures for closer view
Standing Cat Stretch
Lower into a squat with the hands on the thighs, back arched.  Pull the abs in and round the back up towards the ceiling.  Lower and repeat 15 times. 
catstretchsquat.jpg (37018 bytes) catstretchsquat2.jpg (31138 bytes)
Sun Salutation
Begin in a standing position and exhale as you sweep the arms up and overhead.  Exhale and engage the abs as you tip from the hips and lower into a Forward Bend, with hands on the floor or feet--bend the knees if you need to. Inhale and come up until the back is flat and exhale into forward bend.  Inhale and come back up, sweeping the arms overhead until palms touch. Repeat the series 4 to 8 times.
sunsalutation1.jpg (13089 bytes) sunsalutation2.jpg (25880 bytes) sunsalutation3.jpg (31890 bytes) 
Hanging Back Stretch
Sweep the arms up and overhead, then exhale and lower into a forward bend, bending the knees if you need to.  Grab onto either elbow with both hands and gently hang, slowly allowing your back to release and stretch.  Try and straighten the legs a bit if you can to stretch the hamstrings.  Hold for 5-8 breaths.
hangingbackstretch.jpg (76014 bytes)
Warrior I
Step forward with the right foot into a lunge, keeping the back leg straight and the left toes pointed out at about 45-degrees, heel down on the floor.  Keep the right knee directly above the ankle and the hips squared to the front.  Sweep the arms up and overhead, palms together, and look up as you slide the shoulders down and away from the ears.  Stretch and hold for 3-5 breaths.
 WarriorII.jpg (96973 bytes)
Warrior II
From Warrior I, turn the body to the left while bringing the arms down to the front and back and parallel to the floor.  Gaze out over the right hand while keeping the front knee bent and the shoulders relaxed.  Reach out through your fingertips and hold for 3-5 breaths.
WarriorI.jpg (77712 bytes)
Modified Triangle
From Warrior II, take the right arm down and rest the forearm on the right thigh.  Take the left hand straight up to the sky, fingers spread and the arm directly over the shoulder.  Look up at the left hand and hold for 3-5 breaths.
Repeat the Warrior I/Warrior II/Modified Triangle on the other side.

Spine Twist
While lying face up on the mat, bend the right leg and place the right foot on the left knee.  Slowly twist to the left while taking the right hand straight out on the floor, the left hand gently pressing on the right knee.  Relax into the stretch and feel it in your lower back and hips.  Hold for 15-30 seconds and repeat on the other side. 

spinetwist.jpg (15860 bytes)
Corpse Pose
Lie on your back with legs and arms out from the body.  Let your feet flop out and relax your fingers.  Close your eyes and relax the muscles round each eye as you breath deeply.  Starting at your feet, consciously relax each part of your body, letting all your tension go as you breath.  Stay here as long as you can.
Explore Exercise
By Category
    exerciseExercisehealthHealthaf50328b8e001b49f480849e2f538dcbc4000114ac00bd46http://exercise.about.comod526F6F747009livePaige Waehnerexerciseguide39o000EQzNIP11970-01-0110/od/index.htm0526F6F741approved/od
  1. About.com
  2. Health
  3. Exercise

©2015 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.