Yoga Poses For The Whole Body

Tipping from side to side:

Breathe out as you as you lower the right side of your head towards your right shoulder. Keep your shoulders level and focus on the stretch in the left side of your neck.

Inhale and bring your head to centre and then exhale head to the left. Do this again, 5-10 times.

Turning from side to side:

Breathe out as you turn your head and look over your right shoulder, feel the stretch in the left side of your neck. Then inhale as you move your head back to the centre and exhale as you turn your head to the left side. Repeat turning from side to side 5-10 times.

Shoulder exercises:

As well as easing tension, shoulder exercises increase mobility and tone your muscles. Start with the single shoulder rolls and move onto the other yoga poses.

Single shoulder rolls:

Sitting or kneeling, inhale and bring your right shoulder towards your ear. Exhale and roll it back and down. Repeat this process for 5 repetitions and then do it on the other side. Repeat the exercise, rolling each shoulder forward.

Shoulder rolls:

Working with both shoulders, inhale and lift them up. Then exhale and roll them back and down. Repeat 5 times and then roll them forward 5 times.

Lift and drop:

Inhale and lift your shoulder up to your ears. Exhale and drop them. Repeat 3 times.

Back and forward:

Inhale and pull your shoulders back, opening your chest. Exhale and draw your shoulder forward, making your chest concave. Repeat 3-6 times.

Spinal flexion:

Come into a kneeling position and place the palms of your hands on the top of your thighs. Inhale and push your chest forward.

Exhale and curve your spine backwards, simultaneously gently contracting your abdomen. Repeat this movement 10-20 times always moving rhythmically with your breath.

Foot exercises

Pointing and flexing:

Sit with your legs slightly apart and straight in front of you. Place the palms of your hands on the floor just behind your buttocks, keeping your arms straight. Keep your back and neck lifted. Let the arms take some weight so you feel supported. Close your eyes and connect to your breath. Exhale and move your feet forward, stretching the soles of your feet towards the floor.

Breathe in and stretch your feet back. Exhale and repeat step 1. Do this 10 times with slow deep breaths.


Sit with your legs straight out in front of you and about a foot apart. Exhale and rotate both of your feet from the ankles in towards one another so your big toes just touch.

Exhale as you circle your feet out to the side and round. Exhale as you again rotate from the ankles and move your big toes towards each other as in step 1. Do this 10 times and then repeat in the other direction.

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