YOGA FOR BEGINNERS

The following stretches are a great way to wake up slowly, get your blood flowing and your body ready for a day of pampering.

butterfly stretch

In this pose, your legs and arms will be positioned like the wings of a butterfly, stretching your back, hips, arms and legs.

1. Sit up tall in bed with your knees bent and the bottoms of your feet touching.
2. Press your knees down and apart while lightly holding your ankles.
3. Then clasp your hands together and raise your arms overhead with palms facing up. Look up at your hands.
4. Lift your chest and reach your arms backward with a slight stretching arch in your back. Breathe in deeply through your nose and hold this pose for three long breathes.
5. Release and repeat two more times.

kitty cat stretch

Ever watch a cat stretch after a long nap? With this pose, you will be stretching just like little Miss Kit Cat.

1. Get up on your hands and knees on the bed.
2. Inhale and arch your back, tilting your head up to look up at the sky. Press your hands down with your arms straight.
3. Then, exhale and round your back tucking your head into your chest.
4. Repeat this sequence with the breathing 10 times.

downward facing puppy dog

You know how cute puppies are after they wake up from snoozing? This pose mimics the stretches they do.

1. Climb off your bed and get on your hands and knees on the floor.
2. Inhale and as you exhale, straighten your legs and arms, lifting your hips up so your body goes into an upside down V shape. Your arms, legs and back should be straight and let your head hang relaxed between your arms.
3. Hold this pose for three full breaths, then lower to your knees to the floor, sit on your heels and rest for a sec.
4. Repeat the pose three more times, holding each for three full breaths.

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