Congratulations! You have decided to begin doing yoga. Don’t let all of the poses become overwhelming. A couple of years ago I was diagnosed with fibromyalgia and someone recommended that I start practicing yoga. I have never turned back. It isn’t necessary to sign up for classes, or to go to a gym when you are first starting. After all yoga might not be the right fit for your particular exercise needs so you don’t have to invest a lot of money.

There are magazines, videos, game boards and books which describe all the exercises. When I first started I practice this at home for about 20 minutes a day and it really made me feel better. I started with four gentle poses a day.
• Sun salutation
• Tree
• Warrior
• Deep Breathing

Sun salutation

1. Stand with your feet together on a Yoga mat if you have one. Bring your palms together, under your chin, like you are praying. Exhale.
2. Breathing as you being to inhale, keeping your hands together raise them over your head.
3. Exhale and then bend forward until your hands touch your feet.
4. As you inhale, bend your knees and slowly stand up bringing your hands back to the original prayer position.
5. Do this 3-5 times to start.

Tree
1. Start by standing straight, feel about 12” apart with arms down and slightly out at your sides.
2. Exhaling, place your left foot on the inside of your right leg, close to the groin area with the toes pointing down.
3. As you inhale bring your arms up as if making a “T” parallel to the floor. Palms face down.
4. Exhale and bring your palms together in the prayer position.
5. Keeping your hands together raise them overhead just like you did in the Sun salutation. Focus ahead on one particular object and breathe through your stomach.
6. Try to work up to holding this pose for about 30 seconds.

Warrior
1. Start with the same stance as you did for the Tree pose.
2. Place your feet about four feet apart from each other. If this is too hard start out with a smaller distance.
3. Raise your arms parallel to the floor and turn your head to the left.
4. Turn your left foot 90 degrees to the left and bend your left knee. Your hips should stay parallel to your outstretched arms.
5. Hold this for 30 seconds to one minute.

Deep Breathing -
1. Sit or lie down on your back. Close your eyes and concentrate on your breathing.
2. With one hand on your chest and one on your stomach slowly inhale. If you cannot inhale through your nose try to purse your lips.
3. As you inhale feel your tummy expand.
4. Slowly exhale with pursed lips while squeezing you belly.
5. Rest and repeat 10 times.

I’m sure you have heard the song, “Don’t Be a Hero”. Place a chair near by or stand against a wall when you are first starting. Do only what you are comfortable doing and add a little more the next day.
These are the yoga exercises that got me on my way to improved health. They will improve breathing, and increase your ability to relax, balance and stretch.