Things You'll Need:
- Yoga mat or towel Comfortable clothing Bottle of water
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Step 1
Start with Sukhasana, the meditation pose. Sit on your mat with your buttocks flat and knees bent, with feet folded underneath. Then place your hands, palms down, on top of your knees. Make sure to sit up tall with your back straight. Close your eyes and breathe.
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Step 2
Practice focusing on your breath while in this pose to relax. Inhale deeply and then exhale slowly. Keep your breathing cyclical. Don't speed up or slow down.
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Step 3
Once you've sat in Sukhasana for about five minutes, try Balasana, or child's pose. Kneel with your upper legs resting on the backs of your lower legs. Fold your feet down so the tops are on the floor. Point your toes. Bend at your waist and fold forward so that your hands, arms and elbows are on your mat straight in front of you. Reach as far as you can with your fingers to get a good stretch. Let your head drop to the floor. Stay in this pose for about five minutes.
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Step 4
Now try Vriksha-asana, the tree pose. First, stand on your mat. Put your feet together and place your arms at your side. Slowly, pick up one foot and slide it up until your knee is bent and your leg is perpendicular to the floor. Put your arms over your head beside your ears and put your hands flat against each other. Stand tall to stretch your back.
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Step 5
Hold the tree pose for as long as you can. Two to three minutes is very good for a beginner. Then repeat it with the other foot. Once you've done it three to five times, repeat steps one through four again. This will be your first yoga series.
