Follow these steps in slow, easy stages:

1. Kneel on the ground on all fours. Lean forward to place hands on ground below your shoulders, fingers facing forward, hands placed in line with knees. Your arms and thighs should be at right angles to the floor; your knees may be slightly separated.

2. Breathe in deeply. Raise your head and drop your spine so your back is concave. Hold for three seconds.

3. As you breathe out, drop your head and curl your spine upwards. At the end of the breath, pull in your buttocks, contract your ab muscles, and place your head between your arms.

Repeat 5 times.

(Warning: The reader of this article should exercise all precautions before following any of the asanas/poses from this article and this site. To avoid any problems while doing the asanas, it is advised that you consult both a doctor and a yoga instructor. The responsibility for performing the asanas correctly and protecting their health lies solely with the reader, and not with this site or this site’s writer!)

(Warning: DO NOT perform the Cobra pose if you are pregnant, suffer from hernias, or have injured your back. Stay safe!)

Do this in easy stages:

1. Lie facedown on the ground, legs tightly together and stretched back unbent. Your forehead should be on the ground. Put your hands on the ground, palms down, and place them just under your shoulders.

2. Breathe in and raise your head, pressing your neck backwards. Now use your hands to push the trunk of your body up until you’re bending in a beautiful arc from your lower spine to the back of your neck.

You need go no further than this. However, if you’re supple enough, you can now straighten your arms completely, bend the legs at the knees and drop your head back to touch your feet.

3. Even if your head goes nowhere near your feet, drop it back as much as possible and hold the posture with deep breathing.

4. Come out of the posture very slowly, returning to the face prone posture. Relax with your head turned to one side and resting on the ground. Repeat.

(Warning: The reader of this article should exercise all precautions before following any of the asanas/poses from this article and this site. To avoid any problems while doing the asanas, it is advised that you consult both a doctor and a yoga instructor. The responsibility for performing the asanas correctly and protecting their health lies solely with the reader, and not with this site or this site’s writer!)

Do this in easy stages:

1. Lie face down and prone on your mat. (If you are skinny or slender, use a thick, padded mat for this pose.)

2. Breathe in and bend your knees up.

3. Breathe out and stretch back with your arms. Grab and hold your ankles, keeping all your fingers and thumbs together on the outside of the joint.

4. Breathe in and at the same time, raise your head and chest, pulling at your ankles and lifting your knees and thighs off the ground.

5. Breathe normally and evenly, trying to kick up your legs higher and lifting your head up. You’re now bent like a bow, balancing the weight of your body on your abdomen.

You can stop right here but if you can still stretch further, then slide your hands down your legs, lift them higher, keep the knees together and pull back as much as you can.

6. Hold for a few normal deep breaths, then move slowly back to the facedown position. Relax, turning your head to one side and resting it on the ground. Repeat.

(Warning: The reader of this article should exercise all precautions before following any of the asanas/poses from this article and this site. To avoid any problems while doing the asanas, it is advised that you consult both a doctor and a yoga instructor. The responsibility for performing the asanas correctly and protecting their health lies solely with the reader, and not with this site or this site’s writer!)

1. Speak to your physician and talk about the types of yoga poses that you are planning to do. Show your doctor photos or drawings of the poses. Your physician may reject particular poses if you suffer from hypertension, glaucoma, a history of detachment of the retina, or heart conditions. Make certain to follow your physician’s recommendations.

2. Find the yoga type and class that best agrees with your abilities. Speak to potential instructors, and decide whether or not you can manage a particular program before you join a class. It’s crucial to take things one step at a time. Try some beginner classes before trying more advanced classes. Don’t move forward too quickly. Let your body slowly adjust to the workouts.

3. Mind your body and be mindful of your physical abilities. You do not want to injure yourself. Make certain that the teacher understands your degree of experience and any restrictions you may have. Don’t let anyone push you ahead too quickly. Remember: yoga should be fun and relaxing!

4. If you can’t get a class that fulfills your needs, you could always practice yoga at your home. There are a lot of books, programs, and videos for sale to help you get started. Some of them are even free! Hunt for the best products on the Internet and read lots of reviews. Speak to other people who practice yoga at home, and ask for recommendations.

5. Why not try out private lessons? You can book some individual sessions with a instructor in your area. Most yoga instructors offer private classes or can aid you in planning your personal program. This is a good way to get moving. You can always attend group lessons or practice at home after you’ve had private lessons and learned the fundamentals of proper yoga practice.

6. Get a yoga buddy. It is pleasant to practice with someone else and it will help to cut back on accidental injuries. It’s also a nifty method to maintain your enthusiasm and involvement.

7. Eat lightly prior to exercising. Hold off at least two hours after meals prior to yoga class or practice. An empty stomach is advisable, but don’t allow yourself to become too starved to think. You won’t be capable of focusing on the postures or of enjoying yourself during the relaxation or meditation exercises.

Now it’s time to seize your mat and your towel. Go and get the most out of your yoga practices!