Easy stretching and yoga poses

[Joe Harder]

1. sit comfortably
2. neck stretches
3. hand flexors
4. crescent stretches
5. seated twists
6. extend legs long
7. hurdler stretches
8. transition to all fours
9. child's pose
10. cat/cow stretches
11. extend right arm and left leg; switch
12. move to standing
13. mountain pose
14. half sun salutations
15. full sun salutations with variations
- lunge with hands on knee and/or arms overhead
- warrior I and II
- lunge with twists, arms in prayer position, hooked on knee; raise back knee for more
16. tree pose
17. bend forward from hips, with legs about 3-1/2 feet apart
18. triangle pose
19. transition to back
20. hug both knees in
21. provide resistance with hands on knees
22. extend one leg long while cradling other knee toward armpit
23. knees to one side, arms outstretched, head turned other way
24. legs extended, folding forward bend
25. savasana or corpse pose