Five yoga moves to ease mind, body, and spirit

With eyes closed, close right nostril with right thumb. Inhale and exhale slowly and deeply five times through left nostril. Open right nostril and close left nostril with ring finger; inhale and exhale five times. Release and lower hand. Breathe five times through both nostrils. Repeat entire cycle three to five times. This technique delivers extra oxygen to the blood and lowers stress.

1. Half-Moon Pose Inhale; raise arms overhead. Grab right wrist with left hand; exhale leaning to the left. Hold. Repeat. Switch sides.

2. Shoulder Circles Sitting comfortably, circle shoulders by moving them up, back, down and forward four times. Then, lift shoulders up to ears and let them drop suddenly, four times.

3. Neck Stretch Keeping shoulders down, drop left ear to left shoulder. Hold and breathe three times. To intensify, rest left hand on head. Breathe three times. Switch sides.

4. Seated Twist Rest left forearm on legs and place right hand on chair back. Inhale, straightening spine; exhale and twist to the right. Breathe three times. Release. Switch sides.

5. Forward Bend Sit back in chair (or sideways to allow hands behind back). Inhale; bring arms behind back, interlacing fingers. Exhale, and bend forward. Breathe three times. Drop arms to ground and curl up slowly.

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