Easy pose, also known as Sukhasana, is performed by sitting cross-legged on the floor, keeping the spine straight and hands resting on the knees. Maintain a relaxed and comfortable position while focusing on deep breathing.
Stand tall, feet together, shoulders back, neck straight, chin slightly tucked. Arms by side, palms forward. Engage thighs, lift kneecaps, and envision a straight line from the pelvis to the head.
Stand in mountain pose, shift weight to the left foot, and lift right foot to the ankle, shin, or thigh. Keep the pelvis centered and gaze ahead. Bring your hands to prayer, and focus on your heart and chest while breathing deeply for 5-10 breaths.
Sit on the mat with bent legs underneath and buttocks on your feet. Slide your feet out to the sides of your hips and keep them flat. Lean your torso slightly forward and breathe out. Use a bolster or blanket if needed for knee problems.
Start on all fours with palms under shoulders and knees under hips. Inhale and arch your back, looking up. Exhale and round your spine, tucking your chin in. Repeat for Cow-Cat stretch. Move slowly and avoid pain.
Begin on all fours in a tabletop position. Lift your knees to form a V-shape, coming into Downward Dog. Start with knees slightly bent, then straighten legs and ground feet. You can bend your knees and stretch your feet as needed.
On your mat, bend your knees and bring the soles of your feet together. Gently bring your knees towards the body for a comfortable stretch. Press feet together, and sit tall with shoulders down. Hold for several breaths, being careful not to strain your knees.
Lie face-down with legs together and toes pointed back. Place elbows below shoulders, and forearms on the mat. Inhale and lift the chest to the Sphinx pose. Engage buttocks and legs, and draw the belly in. Hold for 5-10 breaths.
Sit near a wall, and swing your legs up to land on it. Move your buttocks to the wall, and lay back with your back on the floor. Extend your legs up, and relax in the 'V' position. Rest arms by the sides or on the belly.
Kneel on the floor with your knees apart, sit back on your heels, and bend forward to rest your torso between your thighs. Place your arms by your sides and rest your forehead on the ground.
Extend arms up, interlace fingers, inhale & lean right for 3 breaths. Inhale & reach left for 3 breaths. Inhale & back bend for 3 breaths. Release & center.
Lie on your back, and bring your right knee towards your right shoulder. Interlace fingers below the knee, and gently pull towards the shoulder. Hold for 10 breaths. Switch sides.
Position a rolled towel/blanket on your mat for upper back, neck, and head support. Rest arms by sides with palms up, open chest, and relax. Breathe deeply and rest as long as needed.
Seniors who can't stand for long or work on a floor mat can benefit from chair yoga. It offers support and allows for all yoga poses to be done with a chair.