under the 20 minute mark, I couldn't touch my toes, my ITB (iliotibial band, the muscle that runs from your hip to your knee on the outside of your leg) seemed to be made out of concrete and my balance was similar to that of a career alcoholic.To be a

's important to keep flexibility in all directions of the spine."Ustrasana: Step by Step1. Stand up on your knees, hip distance apart. Place your palms on your lower back, fingers facing down (as if you were slipping your hands into your back pockets). Your

.Ardha Kurmasana stretches the back and shoulders, and creates a stretch in the ribcage which allows full expansion of the lungs during breathing.Ardha Kurmasana: Step by Step1. Kneel down at the back of your mat with your feet and knees together. Inhale

loosely arrange at a 30-40 degree angle away form the body, like the wings of a plane.  Your feet should be hip width apart2. Inhale and, using your whole core: glutes, lower back, abdominals, breathe in lift your arms, legs off the floor as high as you

."Dandayamana Bibhaktapada Janushirasana: Step by Step1. Stand with your feet together, heels and toes touching, and arms by your side. Bring your palms together, fingers interlaced, with only the index fingers released and extended. Inhale, bring your arms straight up so

in body fat you may be.This pose has the unwieldy name Arda-Chandrasana with Pada Hastasana - which we'll helpfully translate for you as Half-Moon Pose with Hands to Feet.Arda-Chandrasana with Pada Hastasana: Step by step1. Stand with legs and feet