So, you’re interested in taking up yoga but aren’t sure where to start? Our simple 10-pose yoga routine will leave you feeling relaxed, yet energised. But, before you begin, have a look at some basic articles on yoga and meditation. If yoga is an entirely new routine for you, check with your doctor or GP before starting.

• Yoga overview from Fitness Finder
• Yoga 101
• Meditation

If one of the exercises doesn't feel natural to you or is painful, skip it and go on to the next one. The most important part of yoga is breathing deeply, so remember to do so throughout each exercise, and hold each pose for a count of five deep breaths. Enjoy.

1. Mountain Pose
Stand tall with your arms by your sides. Breathe gently and deeply.







2. Extended Mountain Pose Up on Your Toes
Interlace your fingers together and extend your hands up towards the ceiling as you slowly lift your heels off the floor and come up on to your toes. Give yourself time to become balanced, then breathe.








3. Tree Pose
Stand tall with your arms by your sides. Stare at one spot on the wall or floor in front of you to help keep your balance. Then, slowly grasp your left ankle and place the sole of your left foot against the inside of your right leg or thigh, as high up as you can. Take time to become balanced and breathe. As you become more confident, try to lift both arms overhead and press your palms together gently. Hold and repeat on the opposite side.

4. Half Dog Pose
Find a table or chair that’s about waist height. Stand facing the table and bend over from your waist so that your palms rest flat on the table's edge. Align your hips over your feet, bend your legs slightly and keep your back flat as you feel the stretch in your spine and legs.


5. Wide Leg Bent Knee with Dog and Cat Tilts

Stand with your feet shoulder-width apart and your knees relaxed and bent. Place your hands on your knees and imagine that your navel is being pulled up to the ceiling and then down to the floor, alternately arching (dog tilt) and rounding your back (cat tilt). Inhale as you arch your back, then exhale as you round it.


6. Warrior Pose
Stand with your feet wider than hip-width apart and your arms stretched out to the sides. Turn your right foot about 90-degrees to the right and your left foot about 45 degrees to the right. Bend your right leg slightly so that your knee is directly over your heel and turn your head to the right. Hold, then repeat on the opposite side.




7. Triangle
From the warrior pose, straighten your legs and turn your left foot about 90-degrees to the left and your right foot about 45 degrees to the left. Stand up straight, then gently lean over and down your left side. Extend your right arm straight up in the air as you move your left arm down your left leg. Gently rotate your ribcage around so that your chest is facing the wall in front of you and you feel a nice stretch. Look up at your right hand and keep your breathing long and deep. If this hurts your neck, turn your gaze down towards your left foot. Hold, then repeat on the opposite side.

8. Bent or Straight Leg Forward Bend

Sit on the floor and stretch your legs straight out in front of you. Keep your knees relaxed and slightly bent if this is more comfortable. Slowly bend forward stretching your arms out to grasp your feet. If you cannot reach your feet, hold on to your shins. Once you are in the pose, keep breathing to get a deeper stretch. If this pose is uncomfortable, simply lie on your back and hug your knees in to your chest, breathing long and deep.

9. Chest Opener
Stand tall and interlace your fingers together behind your back. If you can, turn your hands so they’re facing away from your body and feel the stretch through your arms and hands. Push your chest up and out as you draw your shoulder blades down and back. Hold and breathe.




10. Mountain Pose with Neck Stretch
Stand tall and gently tilt your head sideways, moving your right ear toward your right shoulder. Repeat on the opposite side.