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I have my period and my lower/middle back hurts… I am 12 and not so flexiable so any good yoga positions or something else besides pills because they don’t work much.

I really want to do yoga but I don’t know any positions and i don’t want to buy a book/video/dvd yet.

Marjari-asana means a cat stretch yoga position. To do this yoga exercise kneel and lean forward to place hands on floor below your shoulders, fingers facing forward, hands in line with knees. Arms and thighs should be at right angles to the floor with your knees slightly separated. Inhale deeply, raise head and drop spine so your back is concave. Fill your lungs and hold for three seconds. As you exhale, lower your head and stretch your spine upwards. At the end of the breath, pull in your buttocks, contract stomach muscles and place your head between your arms. It is recommended that you repeat this yoga exercise five times.

Parvatasana means mountain yoga position which helps to Strengthen nerves and muscles in your arms and legs, and stimulates the circulation in the upper spine. For this yoga exercise kneel on raised heels and stretch your arms forward so your forehead is on the floor. Breathe deeply and relax for a few seconds. Raise yourself on to your hands and knees, keeping your toes tucked under and your back flat.Inhale and push up onto your toes. Raise your buttocks and lower your head between your arms. Your back and legs should form two sides of a triangle. Exhale, rest your feet on the floor and try to touch the floor with the top of your head. Hold the position for 10 seconds and then relax.

Tiryaka Tadasana means the swaying palm yoga position which is an ideal yoga exercise to streamline your waist and develops balance. Stand with feet 8 inch apart and fix eyes on a point directly in front of you. Interlock fingers and turn palms outward. Inhale deeply as you raise arms over your head. As you breathe out, bend from your waist to your left side, taking care not to reach forwards or backwards. Hold for a few seconds, then inhale deeply and slowly return to the upright position. Again this yoga exercise should be repeated five times on each side.

Shashankasa means the position of the moon. Sit on your knees with palms on thighs. Close eyes and relax, but keep spine and head straight. Inhale deeply and lift arms above head, keeping them straight and shoulder-width apart. As you breathe out, bend forward from the hips, keeping arms and head in a straight line. Hands and forehead should eventually rest on the floor in front of your knees. Bend your elbows, so that arms are fully relaxed and hold for five seconds. Then breathe in and slowly raise arms and body back to the upright position. Exhale and return your palms to the top of your thighs. For maximum benefit this yoga exercise should be repeated five times.

Yoga instruction for a healthy life. Learn about the importance of breathing in beginner yoga exercises in this free video clip. Expert: Amy Pancake Contact: www.yogayoga.com Bio: Amy Pancake is a yoga instructor at Yoga Yoga studio in Austin, Texas.

Yoga instruction for a healthy life. Learn about the basic cobra beginner yoga pose in this free video on yoga positions. Expert: Amy Pancake Contact: www.yogayoga.com Bio: Amy Pancake is a yoga instructor at Yoga Yoga studio in Austin, Texas.

Yoga instruction for a healthy life. Learn how to perform the tree pose, a beginner yoga position in this free video. Expert: Amy Pancake Contact: www.yogayoga.com Bio: Amy Pancake is a yoga instructor at Yoga Yoga studio in Austin, Texas.

i dont have any equipment, and i cant get yoga dvd’s so what are some really good and effective yoga positions?

thanks guys!