Like with muscles, our body/mind/spirit needs balance. Yoga is an excellent way to get there. Mindful exercise has been shown to reduce anxiety, symptoms of depression, and even blood pressure, while improving things like balance, coordination, and self-efficacy. It doesn't take any equipment. You can do it when you roll out of bed or stand up at your desk.

The following is a simple yoga sequence that is a fantastic way to open your hips and improve posture. With a deep lunge, you will also strengthen the muscles in the legs.

Crescent Lunge:

-- Step 1: Start by standing up straight and bracing your deep core by gently drawing the belly button toward the spine. Take a deep breath and exhale as you step your left leg back into a lunge. Your left leg should be in line with your left hip as you step back, with the ball of the foot on the floor. If you need help with balance, position yourself close to a wall.

--Step 2: If you are stable, inhale and raise your arms overhead. Exhale and drop deeper into your lunge with the spine long and torso braced. Keep the front knee over the heel, and bend no more than 90 degrees. Gazing up through your fingertips will challenge your balance.

--Step 3. Concentrate on breathing and deepen into your lunge if possible

Inhale to bring in quiet/balance/vitality and exhale to release tension/tightness for 8-10 breath cycles. Then go immediately to the Split Leg Forward Fold.

Split Leg Forward Fold

--Step 1. Turn sideways so your feet are parallel and no more than 4 feet apart. Tighten the quadriceps so legs are straight but not locked. Clasp your hands behind your back, interlocking fingers and gently drawing palms together. This should be a strong rather than clenched grip.

--Step 2. Bend forward from the hips as far as possible while keeping the spine in neutral; do not allow the back to round or arch. Reach forward through the top of your head and back with your knuckles to lengthen the spine and open the chest.

--Step 3. Remember to brace your deep core by gently drawing the belly button toward the spine. If you cannot keep your back straight or experience intense stretching in your hamstrings, decrease your range of motion.

Inhale to bring in quiet/balance/vitality and exhale to release tension/tightness for 8-10 breath cycles.
Crescent Lunge Return immediately to the Crescent Lunge with the right leg back in a lunge.