STEP 6 TO 11

1. 
   6
   Decide on your best starting position. This may change over time depending on what you're most comfortable with but it is important to have a starting position that grounds you and prepares you for the rest of the yoga session. A starting position is best when it helps you to focus awareness on breathing and the body, helps strengthen your lower back and opens the groin and hips. Here's an example:

   • Sit cross-legged with hands on knees. Focus on your breathing. Keep your spine straight and push the sit bones down into the floor. Allow the knees to gently lower. If the knees rise above your hips, sit on a cushion or block. This will help support your back and hips. Take 5 to 10 slow, deep breaths. On the next inhale, raise your arms over your head. Exhale and bring your arms down slowly. Repeat 5-7 times.
2. 
   7
   Rest between poses. Again, nothing should be rushed in yoga, and resting in between poses gives you time for reflection and your body a chance to take a break. Keep all movements slow and breathe calmly.
3. 
   8
   Fit yoga into your daily life. As well as dedicated yoga time, practice small elements of yoga throughout the day where possible. There are yoga moves you can practice using your office chair, simply standing, or while waiting. Practice inhalation and exhalation exercises anywhere at anytime. Close your eyes and do a few minutes quiet reflection amid the busyness of everything else going on around you.
4. 
   9
   Expect gradual improvement, not miracles. Daily practice will start to flow through in evident changes in your life but it won't happen immediately and sometimes you might feel things are not happening at all. Give it time and suddenly you will realize that your daily practice is beneficial and is having a positive impact on the rest of your day. The body is happiest with regular practice and will respond well to your daily efforts.
5. 
   10
   Balance your routine. As you get more used to yoga and you're into the swing of daily practice, aim for a balance of yoga exercises. Yoga expert Christina Brown recommends including at least one exercise from each of the following categories:^[6]

   • A flowing activity that increases your awareness of breathing
   • A standing posture
   • A side stretch
   • A forward bend
   • A backbend
   • A twist
   • An abdominal strengthener
   • A balance
   • An inversion
   • Another forward bend
   • Final relaxation (Pranayama and meditation). You can choose to spend as long as you like in this final step.
6. 
   11
   Remember that time is always on your side in yoga. The more you practice, the better you will get but at your pace, not any pace set by a training manual or coach. Yoga is a journey, not competition or expectation of achievement. The great thing about yoga is that you continue to improve through life, and age has nothing to do with ability in yoga. Indeed, practicing yoga daily into your senior years is a goal to aspire to as it will keep you fit, confident, strong, flexible, mentally and physically balanced, and self-disciplined.

   • Don't make a huge issue out of missing a day here and there. It happens, just pick up from where you left off. Body memory is powerful, so let your body ease back into it without allowing your mind to infect it with anxiety over missed practices!