Yoga poses one by one: how to set each one up, the common mistakes, how to make it easier with props, and who should skip it or ask a doctor first.
Start on your hands and knees, tuck your toes and lift your hips up and back until your body makes an upside-down V. Bend your knees as much as you need to keep your back long. Your heels don’t have to touch the floor.
Kneel with your big toes together, sit your hips back toward your heels and fold forward until your forehead rests on the floor or a block. Keep your knees together or wide, and let your arms reach forward or rest by your sides.
On your hands and knees, breathe in as you drop your belly and lift your chest and tailbone (Cow). Breathe out as you round your back toward the ceiling and let your head hang (Cat). Repeat slowly, one breath for each half.