You can learn the yoga asanas online in this series. You can find their descriptions here, and the videos help you learn how to do them.
Quiescence
In this exercise, we draw our attention inward.
Sit comfortable, cross your legs smoothly, stretch your body, roll your shoulders backwards and down, and draw your attention on your breathing. Observe how your chest is rising and sinking. By focusing your attention to your breathing, the conscious breathing centre turns on in your brain, and your mind cannot focus on anything else, it is disconnected from every other stress source and is only paying attention you’re your breathing. This triggers a good feeling in your body, and at the same time, you are directing your attention inward, filling yourself with oxygen and energy. Observe your breathing, and then slowly open your eyes, and breathe evenly.
