Better Health & Living

Stand with your feet hip-width apart, pressing the soles evenly into the ground. Extend the top of your head toward the sky and balance your weight evenly on both legs. Gaze softly toward the horizon with your chin level and your shoulders, face, and arms relaxed. Take several slow, deep breaths.

Challenge: Raise your arms overhead, keeping your shoulders relaxed.

From the mountain pose, pretend you're a plant sending your roots down into the earth through your left leg and foot. Once grounded, raise your right foot, but keep the toe lightly touching the ground. Extend your arms to the sides at shoulder height with your shoulders relaxed and down, away from your ears. Balance for several slow, deep breaths, then switch sides.

Challenge: Lift one foot completely off the ground and balance.

From the mountain pose, take a large step forward with your left leg and angle your right foot out to about 45 degrees. Bend your left knee so it's straight out over your toes. Raise your arms overhead, keeping your shoulders relaxed. Again, sink "roots" through the outside edge of your right foot and keep your torso straight. Hold for three slow, deep breaths, then switch sides.

Modification: Bring your hands to prayer position at your heart.

Lie on your stomach, place your hands on top of each other with palms down, and rest your ear or cheek on them. Let your heels open out and your toes move in toward each other. Take three slow, deep breaths, focusing on bringing air into the back portion of your lungs so the ribs in your back rise on inhalation and fall on exhalation. Then turn your head so the other ear or cheek rests on your hands and take three more slow, deep breaths.

Modification: Rest your forehead or chin on your hands.

Lie on your back and hug your knees to your chest, holding on to either your shins or the backs of your thighs. Keep your shoulders, neck, and face relaxed. On each exhalation, draw your thighs closer to your chest, inviting your lower back to lengthen and release. If you like, rock gently from side to side.

Modification: Use a belt or strap to hold your legs.

While still on your stomach, bring your legs together, place your arms by your sides, and rest your forehead on a small, folded towel. Press your pubic bone, thighs, legs, and the tops of your feet into the earth. On an inhalation, lift your head, neck, shoulders, and upper back. On an exhalation, relax back down. Continue for three to five slow, deep breaths, inhaling as you raise your upper body and exhaling as you lower.

Challenge: Stay in the up position for three slow, deep breaths.

Lie on your back with your legs hip-width apart and your arms away from your sides, palms up. Place a small, folded cloth over your eyes. Mentally scan your body, checking for tension. If you find a place of tightness or discomfort, send your breath there, inviting softness and release. Feel the support of the earth underneath you, and with each exhalation, allow your body to become heavier as it relaxes more deeply into the ground. Stay here for at least 5 minutes, keeping your focus on your breath. When other thoughts come into your mind, let them go and return your attention to your breath. When you're ready to come out, bend one knee and roll onto your side. Spend a few moments resting here to ease the transition back.

Modification: Place a rolled blanket or towel under your knees.