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Studies have also found that diabetics practicing yoga three to six days weekly for eight weeks shed more weight than those who walked during that timeframe. Doing a short 10-minute yoga routine can get your blood flowing without being too strenuous for the start of your day. Exhale, and bend your right knee over the right ankle with your shin being perpendicular to the floor. You can stay in easy pose for any length of time, but you will want to alternate the leg being crossed if you perform this posture on a daily basis. The cat/cow posture is often done on all fours; however, it is beneficial for seniors to do it in the modified or beginners seated version. Here's a selection of customer responses to our Version 6.3 release. Turn your feet forward, and release your arms. Again, hold for two breaths, and return to the original center position and release your arms to the side to finish. Next, hold the pose for a couple of breaths, and then return your hands over your head. Also bend your elbows and have the backs of the hands facing each other. On your inhale, bring your hands on the floor and beside your feet, and then exhale.

Step 9: On your next inhale, push your right leg back, bend your left knee, and place your arms next to your feet, and gaze forward. Bend your knees slightly, and lift your left foot up, crossing your left thigh over the right. To come out of the pose, lift your torso back to an upright position on an inhalation breath. You then move your waist and middle back backward, and drop your chin toward your chest as you come into a cat forward bend. Take the hips back, slide forward, and rest your chin and chest on the floor. Eagle arms can help relax the shoulders and upper back, and flex and stabilize your shoulder joint. In this pose you will stretch your ankles and knees, strengthen the back, and calm the brain. Remain in corpse pose for five to 15 minutes, or longer if you prefer. Those that don’t hike much, are generally less athletic or are carrying small children would probably take even longer. Even churches offer yoga classes with a Christian spin on it! In yoga class, you have to attain a certain degree of flexibility before you can even really start - and that takes solid effort.

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