These yoga poses are calming, as they soothe the nerves, eliminate fatigue, and refresh the mind. For most of us that makes them a little magical, too.  They also help regulate blood pressure and assist in recuperation from illness, as well as promote restful sleep.

Some poses increase flexibility while others tone and firm. Always  begin with the easy postures and then proceed to the more difficult ones. The best time to practice yoga is first thing in the morning when your mind is fresh. Renew your spirit and revive your body.

Easy Pose

Loosens hip, knee and ankle joints

Tones inner thigh muscles

A posture for practicing breathing exercises and meditation

This is the basic seating pose. Sit with your legs crossed, feet tucked under your legs. Either leg may be on top; but try to sit more often with the leg that is least comfortable on top to balance your body. Place a small cushion under your tailbone if this is more comfortable. Allow your legs to relax onto the floor. Rest your hands on your knees. Keep your back and head erect, chin parallel to the floor and neck extended slightly upward. Breathe gently and rhythmically.

Stretch and warm-up. While inhaling raise the arms overhead with the palms facing up, clasp the hands together above the head and stretch upward feeling a pull in the spine and undersides of the arms. Exhale and lower the arms with the palms facing down. Repeat several times.

Then with your arms hanging loose at your sides, roll your shoulders forward, up to the ears, back to the center of the back and down several times. Repeat in the opposite direction. Finally with your arms still hanging loose at your sides, bend your right ear toward your right shoulder keeping your chin level and eyes looking forward. Hold. Return to center. Repeat to the left. Then let your head hang forward with your chin next to your chest. Hold then return to center.

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Inclined Plane

Strengthens the wrists, arms, ankles

Enhances flexibility in the shoulder joints

Firms thighs and hips and expands chest

Sit on the floor with legs straight out in front of you; toes up. Place your hands 8-10" behind the line of your hips with fingers pointing forward. Inhale, and raise up on your hands, keeping your feet together and the soles of your feet flat on the floor while dropping your head back as much as is comfortable. Keep the spine perfectly straight and draw the abdominal region in tightly. Contract your buttocks and thighs and keep your kneecaps facing up. Hold. Exhale and lower your body back down to the floor.

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Revolving Head-to-Knee Pose

Increases spinal elasticity

Firms waistline, midriff, upper arms, abdominal region and inner thighs

Stretches lower back

Sit upright with your arms at your sides; your legs straight in front of you. Spread your left leg out to the side. Bend your right leg and place your right foot against the inside of your left thigh. Place your left hand on top of your left leg. Inhale and bring your right arm out to the right side and straight up over your head. Exhale and bend from the waist toward the left over your outstretched leg. Remain facing the front and try to bring your left ear as close as you can toward your left knee. Grasp your left leg, ankle or foot with your left hand and bring your right arm over your head and parallel to your body directly over your right ear. Hold. Inhale and return to vertical with arms outstretched to sides. Exhale and lower arms to sides. Repeat to the other side.

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Child

Stretches the spine

Firms buttocks

Brings increased circulation to head
 and face, brightening complexion

Sit on your heels, knees and feet together, top of your ankles flat on the floor. Let your hands relax at your sides. Inhale and as you exhale bend forward from your hips placing your chest on your thighs, your forehead on the floor, and your hands palms up near your feet. Do not round your back; elongate your spine while holding the posture by reaching toward your kneecaps with your chest. Hold and relax completely.