Yoga began in India thousands of years ago and has become increasingly popular in the Western world over the last few decades.

A bolster under you — like a pillow or rolled-up towel — can help open your hips and ease the strain on your lower back, says Jenn Seiff, a yoga teacher at various studios in Arlington, Virginia.

if your knees or hip joint feels tight, place a rolled-up towel or pillow between the bottom of your thighs and your calves. You can also put a pillow or yoga block under your forehead.

Place your foot on the inside of your ankle instead if you need help balancing.

Bend your knees or peddle out your feet to ease the stretch. You can also place your hands on a chair or wall.

Keep your knee straight if the joint is stiff. If you have shoulder problems, keep your arms down or at the heart's center. The back foot can also rest against a wall for balance.