These yoga poses are meant to teach the basic positions that intermediate and advanced yoga will build on. Don't worry if you find theses positions difficult! Yoga is about patience and listening to your body's limits.
Child's pose 
Child's pose is a restful one - one you can return to whenever you need rest while practicing yoga. You sit with your feet under your buttocks. Stretch forward and rest the forehead on your mat. The arms are either stretched straight out front, palms down, or stretched along the sides, palms up.
Cat pose 
Begin cat pose on all fours, with hands and knees in alignment. Breathe in as you push the spine down and lift the head. Breathe out as you lower the head and arch the back. This pose helps keep the spinal column limber and relieves stress in the back and shoulders.
Cobra pose 
Lie face down on the floor. Bring your hands under your shoulders and gently and slowly lift your head followed by your torso while breathing in. Breathe, and gently lift hips slightly off the floor. Breathe out as you slowly descend back to the floor in reverse order. This pose uses the muscles surrounding the spinal column. If this is too difficult, try sphinx pose.
Reclining Side Twist 
Lie on the floor with your knees bent and heels next to your buttocks. Arms should be spread straight out across the floor at shoulder level. Breathe out as you allow the knees to drop to the side, twisting at the waist. At the same time, turn your head in the opposite direction. Hold and take a few breaths. Breath in as you lift your legs and turn your head to the starting position. Now repeat on the opposite side.
Bridge pose 
Lie on your back. Breathe in as you bring your heels to your buttocks. Breathe out as you lift your arms above your head. Breath in and lift your hips and back. Try to keep a straight spine. Take a few breaths and then descend slowly.
Downward Facing Dog 
Begin on all fours, with hands under the shoulders and knees under the hips. Keep your hands palms down, fingers facing forward as you lift the buttocks. Keep the arms straight and the back flat. If you cannot straighten your legs, keep the knees bent at a point you find challenging but not painful. Breathe and hold. Breathe out as you return to all fours.
Meg's Yoga Guide
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