1. Downward Facing Dog
This pose builds stamina and is a great release for muscles in the back of the legs. Those deeper calf muscles that other stretches usually don't get to, as well as the hamstrings rejoice. There is an overall body sigh. If the upper extremities are weak, they scream in agony. Take the clue, exit the pose, and assume Child's pose.
Preparation: Stand facing the wall, bend at the hips and press the hands into the wall.
2. Alternate Nostril Breathing
Used on planes, at bed time, to calm the mind, and to rejuvenate. Can be practiced for 1-3 minutes. The challenge is becoming familiar with this subtle practice. There are many variations as well.
Preparation: A simpler method is to breath naturally in and out of the left nostril five times, then in and out of the right nostril 5 times. Then breath through both nostrils 5 times.
3. Warrior Pose
These standing poses build strength and endurance. Psychologically one feels courageous. Warrior 1 can be extremely difficult if shoulders are weak, there are knee problems, and if there is generally overall weakness.
Preparation: Use props like a chair, stool or fitness ball. Place hands on hips. Take a shorter stance.
4. Child's Pose
Excellent resting pose practiced after back bends, inversions, and Downward Dog. It gives a feeling of safety, stretches the spinal muscles, while rejuvenating the whole body. Tight hips and knees make this pose far from restful.
Preparation: Lie on back with knees to chest to release hips over time. Use blankets, bolsters, or a rolled up towel under the ankles, behind knees, under hips, under chest and head for comfort.
5. Relaxation
"Great" "Aah" "This is what I've been waiting for" - some of the comments often heard before lying in stillness on the mat. It removes fatigue. Simple. And when the mind is busy the pose becomes quite challenging.
Preparation: Keep the mind occupied counting with the breath. Count to 10 then back again.
Learn how to adapt yoga poses and practices to your body and mind, and you'll enjoy yoga and its benefits for a long time.
And now, I'd like to invite you to claim your free Stress Warning Signals test when you visit http://www.yogatogo.com/
Heather Greaves helps practitioners in healing and helping professions learn about therapeutic yoga even though their only teacher is a book. "To learn more about something, teach it." Since 2005 this Yoga Therapist and owner of Body Therapies Yoga Training has been training teachers in a certified yoga teacher training program.