Print-and-Go Yoga

Here's a fabulous 10-pose yoga routine that will help you find serenity wherever you are! Yoga instructor Megan McCarver (creator of our Keyboard Yoga exercises) designed this program to be simple and relaxing in any environment. Just click on the "printer friendly version" button to take this routine with you on vacation, to the office, anywhere!

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

1. Mountain Pose
Stand tall with your arms at your sides. Breathe.

2. Extended Mountain Pose up on Your Toes
Interlace your hands and extend them up to the sky as you slowly lift your heels off the floor and come up on your toes. Become steady.

3. Tree Pose
Stand straight with your arms at your side. Stare at one spot on the wall in front of you for balance. Slowly lift your right foot and place it on the inside of your left leg, as high up as you can. As you become more confident, try to lift both arms overhead, palms pressed gently together. Repeat on opposite side.

4. Half Dog Pose
Find a table or chair at waist height. Stand facing the table and bend over so that your palms rest flat on the table's edge. Align your hips over your feet -- legs can be straight or bent slightly -- and lengthen your spine.

5. Wide Leg Bent Knee with Dog and Cat Tilts
Stand with your feet shoulder-width apart and 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, exhale as you round it.

6. Warrior Pose
Stand with feet about four feet apart, arms stretched out and spread wide. Turn both feet and your head to the right. Bend right leg slightly. Repeat to the opposite side.

7. Triangle
From the warrior pose, straighten legs and keep your feet pointing to the right. Lean to your right side. Extend your left arm up as you reach your right arm down to your right leg. Gently rotate your ribcage around toward the ceiling, breathing long and deep. (If your neck hurts here, turn your gaze to the toes of your right foot.) Repeat to the opposite side.

8. Bent or Straight Leg Forward Bend
Sit on the floor and stretch your legs out in front of you. Keep knees relaxed and slightly bent if that is more comfortable. Bend forward stretching your arms out to grab your feet. If you cannot reach your feet, grab your shins. If this pose is uncomfortable, simply lie on your back and hug your knees to your chest, breathing long and deep.

9. Chest Opener
Stand tall and interlace your hands together behind your back. Lift your chest up toward the sky as you draw your shoulder blades down your back.

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

For more yoga exercises by Megan McCarver, visit her Website.