Weight loss, increased flexibility, outstanding sexual performance or just creating a focused state of being, yoga delivers each of these benefits.  Perhaps the greatest quality about yoga is that it is a single-minded discipline with various assets to those who practice it.
 

Block Breathing:
2-5 minutes

As you lie on your back, place a small light block or box on your tummy, and close your eyes and slowly breathe, focusing on elevating as you inhale, and lowering the block as you exhale. Find a comfortable rhythm of breathing as the block rhythmically elevates and lowers.

Prepare & Breathe

2. Preparatory
Arm Stretch:

Lie on your back with one knee flexed. Concentrate on calm breathing, with the lower part of your back in contact with the floor.

Arm Swings:
Repeat for 6 breaths on each side.

3. Arm Swings:

As you inhale, slowly raise your arms by your sides over your head as if you were reaching over your head. As you inhale, slowly bring your hands back to your sides by your waist.

Repeat for 6 breaths on each side.  TOP

Prepare for
Leg Bends

4. Preparation
for Leg bends:

Now turn around and lie
completely face down. TOP

Leg Bends:
Repeat this 6 times alternating legs.

5. Leg Bends:

As you inhale from this position, slowly bend your leg towards your buttocks. As you exhale, lower your leg back to the ground. As you do this exercise, you may feel a stretching sensation across your quadriceps muscle. TOP

Repeat this 6 times alternating legs.

Prepare for Leg Lifts

6. Preparation for
Lifted Leg stretch:

From this same prone position (lying face down), place your hands in a “push-up” position. Your elbows should be bent, but relaxed with your palms face down on the floor. NEXT

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