Spinal Flex Pose - sit with legs crossed, legs apart or soles together in an easy seated pose. Gently relax arms onto lap and touch shins or feet with hands. Inhale, lift chest forward and up. Then begin to round shoulders and drop chin forward on the exhale. Start slowly and begin to increase pace and breath.

Moving Cat Cow - begin on all four's with a neutral spine; shoulders stacked over wrists, hips stacked over knees. Inhale and create space in the spine and look gently forward, keep shoulders down and away from ear lobes. Exhale and gently round the middle of the spine tucking the chin gently. Begin slowly and then create a rhythm to gently flow by matching movement to the breath.

Chair Flow - begin in Mountain pose, standing with feet hip width apart. Inhale bringing arms overhead and exhale as you sit down, as if onto a chair. Repeat and match the inhale to the upward movement and exhale to the sitting movement. Create a flow between body and breath.

Downward Facing Dog - Relax in Childs pose and extend arms overhead creating space from tailbone to fingertips. Gentaly plant your fingers and toes into mat, lift hips high to the sky and gently bow the head between the arms. A critical shift occurs as you bow so that eyes are looking towards the big toes. Take any pressure off the neck by relaxing head down. Breath deeply for 3-4 breaths and bend knees to rest in Childs pose once more. Repeat. Build stamina in order to hold Downward facing dog for several deep breaths. Hold for up to 1 minute at a time.

Seated

There are many seated yoga poses to open and stretch the hips to relieve pain.



To perform King Pigeon, cross your right leg in front of you and extend your left leg straight back. Your right knee and ankle will be on the floor. Hold yourself upright with your hands shoulder-width apart. Your right hand will be just outside the right knee and your left hand will be above the left ankle. Try to keep your hips even and sink them down toward the floor. After five breaths, switch sides.



For Tortoise, extend your legs straight in front of you and open them as wide as is comfortable. Reach for your toes, ankles or shins and bend forward from the waist trying to touch your chest to the floor. Maintain a straight spine and look down.



Bound Angle is one of the simplest yoga poses. Sit up tall and bring your heels together. Allow your knees to fall toward the floor. This is similar to a butterfly stretch. Grab your ankles and pull yourself upright.



To perform Balancing Bound Angle, get in the bound angle pose, grab your toes and lift your legs into the air. Bend your elbows. Balance on your "sit bones" and keep the bottoms of your feet touching. Look straight ahead. Hold for five breaths if you can. Always breathe in and out through the nose.

Standing

Try to hold these standing poses for five breaths each. Some will require more balance than others. You can always use a wall or a chair if you need to for balance.



For Wide Leg Forward Bend, stand with your feet greater than shoulder-width apart. Point your toes straight forward. Bend at the waist with a straight spine and walk your hands down your legs. Grab your shins, ankles or big toes if you can. Relax your neck and point your elbows to the ceiling. Come up slowly to avoid dizziness.



To do the Standing Splits, place your right foot flat on the floor pointing forward. Bend at the waist and put your hands flat on the floor. Use blocks if you cannot reach the ground with flat palms. Extend your left leg straight behind you and try to lift it all the way to the ceiling. Do the same on the other side.



For Prayer Squat, stand with feet shoulder-width apart and your toes turned out. Squat all the way down so your buttocks are below your knees but not touching the floor. Your goal is to keep your heels on the floor, but if they raise slightly it is OK. Bring your hands in front of your heart in prayer position with your palms together. Push your hips open with your elbows and raise your chin slightly.



To do Garland from Prayer Squat pose, reach behind your back and clasp your hands. Your triceps and elbows will be in front of your knees as you reach around your hips. Lift your chin.

Lying

The hips can also be stretched from two lying down positions. These are both very gentle poses.



Supine Pigeon is similar to the earlier variation but lying on your back. Cross your right leg over your left thigh below the knee. Reach behind the left leg and pull gently into the chest. Keep your neck and shoulders relaxed on the mat. Hold for five breaths and switch legs.



To perform Joyful Baby, lie on your back and bring your knees to your chest. Grab your toes and extend your legs straight into the air. Knees can be bent, but try to press your heels to the ceiling. Hold for five to seven breaths.