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.
Warm-up in sitting position
In this exercise, we warm up your muscles. Sit comfortably, with loosely crossed legs, straighten your body, roll your shoulders backwards and down, put your left hand out next to your body, raise your right arm, and lean to the left with an exhalation. Stretch into this pose, and come back in the middle with inhalation. Raise your let arm, exhale, two, to the right, inhale, lean to your left with exhalation, and stretch into it. Do the exercise with synchronised breathing. Breathe in, breathe out, stretch into it, stretch your body side so that the muscles of the waist area are warmed up. The backbone is stretching, and you can lean more and more to the side. Try to put down your lower arm and advance the ground with your elbow.
Exhale, inhale, exhale, inhale, exhale.
Get down your arms. Now, raise both hands, stretch upwards, and twist your body backwards, to the left side, and with exhalation, put down your fingertips. Twist, look over to your right side. Inhalation, and twist while exhalation, look over your shoulder. Inhale, exhale. Twist backwards, and look over your shoulder. Inhale, exhale. Inhale, exhale. Raise your arms, twist your backbone, raise your arm, with your backbone, raise your arm, look over your shoulder, raise your arm, and look over your shoulder, and in this way, you have gently warmed up your whole spine. Now, grab your big toe comfortably, and stretch your left leg as much as you can. Stretch your thigh muscle to protect your knee joint: it can stretch over. Stretch with your leg. If you do not reach your toes, by using a strap, you can embrace your leg or grab your ankle or shin. Straighten your leg, stretch into it in order to warm up the muscles in this area. Push away your heel from your body. Raise your leg with exhalation, abduct your heel. Move it away with exhalation, and get it closer with inhalation. Loosely cross your legs, and relay. We are ready with warm-up.
