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Step 1
Be patient with yourself, and breathe. Take a moment to oxygenate your muscles and calm your mind. Breathe deeply into stretches. Each stretch takes 15 seconds to work on the muscle. Relax.
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Step 2
Try gentle movements that elongate your sides, legs and arms. Stretch arms high over your head and legs in the other direction: you may do this standing or lying down. If standing, try swaying gently from side to side.
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Step 3
Bend your body in half as far as you can comfortably go. Keep your legs as straight as possible and try to touch your chest to your thighs. This warms up leg muscles that are strongly active in yoga. You may bend from a standing or seated position. Shake out your arms and head if you wish.
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Step 4
Do some gentle neck stretches. From an upright position, bend your head forward toward your chest, gently from side to side and backward if you wish. You may apply gentle hand pressure to your head to increase the stretch, but do not turn your head in circles, which can cause strain or dizziness.
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Step 5
Hunch your shoulders toward your neck and head and hold for a moment before releasing. Do this a few times. You may also wish to loosen shoulder joints by reaching your arms over your head one at a time and bending sideways toward the opposite side of your body.
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Step 6
Lie down on your back with your arms flat beside you and your legs straight on the ground. Bend one knee toward your chest and hold it with both arms or interlaced hands. Let go of the leg, stretch it out again and switch legs. This stretches the hips and hamstrings. Rotate your feet at the ankle in alternate directions, and flex and point your feet to activate them.
