The base is the one who provides support during the poses and is usually in contact with the ground. The flyer performs balancing movements, so the person who takes on this role gets lifted or ...

Come to a seated position with your legs out in front of you. Bring the soles of your feet together, with your knees butterflied open, and use two pillows (one under each thigh/knee) as support.

You flow from one pose to another. If you're new to yoga, it's a good idea to take a few classes in a slower style of yoga first to get the feel for the poses.

This yoga pose focuses on stretching your ankles and calves, which will help you push your heels further toward the mat in downward dog. Squat down in a wide stance with your knees pointed outward.

Yoga may be one of the best ways to increase your flexibility. Learn 8 yoga poses can help boost the flexibility in your back, hips, core, shoulders, and neck.