Follow this basic yoga workout if you want to practice yoga outside of class.

Start with some basic stretching exercises. These should be meant to loosen you up and to get some blood flowing throughout your muscles. From a standing position, spread your legs, and bend your body down towards either leg, and reach for your toes. Try to keep your back straight when doing this. Then sit down and put your legs apart. Tuck one side in and bend off to the side, this time bending sideways at the waist instead of at the hip. This should stretch out your lower back in a different direction. Take your bent leg over your straight leg and use your hands to rotate and flex your ankles and toes. Set that foot flat on the ground, and then bring your opposite arm over your bent leg and use that to stretch your back. Repeat this for both legs. When you’re done with that, bring your feet together so that the soles of your feet are touching. Using your forearms, push down on your knees to stretch your groin.

That should have you nice and loosened up. Now it’s time to do some yoga.

Start with some basic balance poses. Lift your knee, hold your arms out to the sides, and balance for the span of four to five deep breaths. Without dropping your arms, Repeat on the other side. You should feel your muscles in your shoulder straining. To add some difficulty to this workout, try bending your balancing leg slightly, or try lifting your knee a little higher. You should then do the same basic balance with your leg outstretched, and with your leg stretched out to the side. Keep your body straight and in-line at all times.

Now, bend forward and put your hands down in front of your body, palms flat on the ground. You should be trying to make your body form the shape of an upside-down ‘V’ so it will be necessary to lift your feet and lean forward. From this position, you should move your bottom back, bend your legs, and put your hips on the floor while lifting your chest up in the air. This should flex your upper body. Repeat this movement ten or fifteen times depending on your ability level.

Now lie flat on your back and put your feet and legs in the air. Put your hands under your butt for support. Now, split your legs, bringing them down to the sides slowly, and then bring them back up in the air. Do this ten or fifteen times, and then bring both legs down to the floor in front of you and back up. This will be much harder, and should only be done four or five times.

Now you’re ready to do full-body yoga. It can be hard to combine a large number of movements as a beginner, so we will focus on one of the staple movements of yoga: the salute the sun exercise. This exercise begins from a standing position, with your hands in front of you in a prayer position. Slowly bring your hands up over your head, and then hold still above your head. Bring your hands, still together, down to the floor, and hold it there. Step back with your right leg, and then with your left, supporting yourself in a modified push-up position. Lower yourself to the floor slowly, and then go into the upward ‘V’ position I referenced earlier. Bring your hips down and chest up, holding there.