Ok. Now turn around and sit on your knees with you knees flat on the floor. Put hands on knees and relax. Breath in and out deeply. From there lean forward and fold in on yourself. Your chest should lay aginst your legs and rest your forhead on the floor letting your third eye touch the energy of the earth. Let your arms lay out behind you parallel with your body or bring them forward and rest your head apon them crossed. Continue to breath in and out deeply. Now as you get into Yoga you want to raise your goal in the poses. It is not a basic stretch you must hold it. You usually hold with counted breaths. So once you assume a pose breath in and then out and thats one in and out two ect. The length depends on the pose. Mountin would be 30 breaths or what ever you feel comfertable with. Try to work up but dont go beyond 30 on any pose.