Bring the arms forward and fold them. Then place the forehead on the folded elbows and relax the neck.
Spread the legs and keep them at a distance of a foot or so, with the heels inside and the toes outside. Then relax the legs.
Extend the arms forward and the rear left leg backward with a flexed foot. Look at a point on the floor ahead of you to help keep your balance as you move into the pose.
Stretch the arms forwards, send the loving kindness in front of you and say mentally: "May all beings in front of me be well and happy." Repeat three times.
Stretch both the arms forward, keep them on the floor with palms closed together. At the
same time place the forehead on the floor.
Exhale, bend at the hips, bring the arms forward and down until you touch the floor. It's okay to bend your knees, especially if you're feeling stiff. Either grasp your ankles or just leave your hands on the floor and breathe several times.
Thereafter exhale and bent at the hips, take the arms forward and down till you are in a position to touch the floor. Remember one very important thing, while performing Yoga you must not try too hard as it may tell on your body.
To increase the length of the torso, stretch your arms forward. Lift your buttocks just slightly away from your heels. Reach the arms longer while you draw the shoulder blades down the back.
Inhale and bring your arms forward, up and overhead, palms facing each other. Exhale and take a large step forward with your left foor, bend your left knee. Keep knee directly over ankle.
Exhale, release your fists, and thrust your palms and arms forward, belly pressed back. Inhale to return to the prior position. Exhale, re--lease your arms, and straighten your front leg. Repeat this series 4 times on each side.
2 As you inhale, sweep your arms forward and up until they are vertical, and exhale as you bring them down behind you. Inhale as you bring them up again, and exhale as you return to starting position. Go back and forth like this five times.
- Sitting tall, lengthen both arms over head and gently fall forward,
stretching arms forward
- This pose is simply about taking a moment to be thankful for all that we have, ...
2. Inhale and extend your arms straight overhead, shoulder-width apart. Keeping your back straight, reach your chest and arms forward, lowering them about 45 degrees.
Slowly move the head forward adn backward relaxing the posterior neck muscles. You can either hold onto the edge of the echair or simply relax the arms forward head on the chair.
Neck movement with breathing (5 times) ...
Begin moving forward by extending your arms forward, bending from the hips and keeping your legs straight. Alternately, bring your arms down and walk your fingers along your legs, gradually bending forward.
Soften, breathe, relax.
Mountain
Mountain With Gomukasana Arms R/L
Blown Palm R/L
Mountain With Hand Clasp
Standing Ankle to Knee R/L
Eagle R/L
Shoulder Rotations (swing arms forwards and backwards 5x each direction)
Mountain ...
Inhaling, streach your arms forward, then up and back over your head and bend back slowly from the waist, as in position 1.
Exhaling, gently come back to an upright position and bring your arms down by your sides.
 See also: Asana, Body, Stretch, Yoga, Breath
  
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