Between work and errands, it's hard to find time to make it to the gym. Practicing yoga at home keeps your body fit and mind alert. Grab a yoga mat from the nearest department store or even use an old rug lying around the house. Anything that protects your body from the hard floor works perfectly! Light a few candles and put on some instrumental music if the mood strikes you, and you're ready to begin your at home yoga work out!

Swan Dive

1. Swan Dive provides a deep stretch at the beginning of your workout. Start by standing at the edge of your mat, with your arms at your sides. Take a deep breath, filling your lungs with oxygen as you stretch your arms upward. Once your arms reach a complete vertical position, start your descend. Keeping your legs straight, slowly bend forward, reaching your arms out horizontally, like a bird's wings. Exhale gradually until your body completely bends over, facing your knees and your arms dangle toward the ground. Inhale as you roll back up to a standing position. Repeat at least five times.
   

   Plank and Cobra

2. The Plank strengthens your entire core. Start on your hands and knees. Push back your legs, curling your toes under, until your feet and hands carry all of your weight. This should resemble a push-up position. Hold the Plank, breathing in for four slow counts and out slow for four counts. Continue balancing for a total of four breathing cycles.
   
   Switch to the Cobra position by slowly lowering your body to the mat. Push your torso up, arching backward, stretching your stomach muscles. When you feel well stretched, repeat the Plank cycle five times. Remember to stretch between each cycle! Your tummy needs to release the tension!
   

   Child's Pose and Downward Dog

3. Both Child's Pose and Downward Dog help you relax after muscle core work. To perform Child's Pose, start on all fours (your hands and knees). Shift your weight back as you open your knees but still leaving your feet together. Stretch back, flattening your body as much as possible. Rest your head on the mat. Leave your arms on the ground, but extend them forward as far as you can. Child's Pose stretches your back and relaxes your body.
   
   For a more advanced position, try Downward Dog. This position also works as a release after a difficult yoga session. Begin by standing and place your hands on the ground. move your legs back so that your weight is distributed evenly between your feet and hands. Create a triangle shape with your body (your hips being the top of the triangle) while stretching your heels toward the ground. You should feel a stretch in your calves.
   
   To deepen the stretch, try "walking the dog." To do this, lift one heel three or four inches off the ground for a few seconds so that your weight shifts, stretching your calf. Alternate shifting your heels five to 10 times.
   

   Balance or Tree Position

4. The Balance, sometimes referred to as the "Tree" position, ends your yoga workout with a sense of mental and physical stability. First, place your arms out to the sides like an airplane or palms together, touching the center of your chest. Next, choose from one of three positions for your foot. You can either place a foot at your ankle, calf or upper thigh. Never place it on your knee because any extra weight harms your knee joint. Your leg should create a triangular position in any of these poses.
   
   Balance for 30 seconds and adding additional balance time during each yoga session. During this time, focus on deep, slow breaths. Close your eyes and rely on your other senses for an extra tricky balance test. Repeat on the other leg. The Tree Position concludes your at home yoga workout and leaves your body in harmony, ready to conquer your hectic schedule.