Can u help me w/ some yoga poses?

Sit in virasana, or hero posture. If you have knee problems or have tight quadriceps, sit on a block or in between thick blankets. Interlace your fingers and raise your arms to shoulder level first, stretching them forward with your palms facing outward. Keeping the spine steady, inhale and elongate through the spine as you raise your arms from the armpits until the palms face the ceiling. Keep your neck erect, your chest expanded and your elbows straight. Make sure your head does not lean back and your body doesn’t tilt forward. Breath evenly through the nose and hold up to 1 minute.Virasana helps ease stiffness in the shoulders and neck, and may help with herniated disks.Avoid doing seated forward bends, which may compress the disks. You may do uttanasana or standing forward bend. Make sure that your pelvis is tilted far enough to allow elongation of the spine, widening the disk spaces. Make sure you do not round your back. It may be expensive, but doing one-on-one private yoga classes with a qualified yoga instructor would be advisable. Look for a teacher who has had experience working with students who have the same condition. If you are injured and especially if you have never done yoga or pilates, then DO NOT take any advice from anyone who is not a professional. If you can’t afford classes, then go to one of the local class sessions (preferably held at a church or community center, rather than an uptight, overpriced, trendy studio) and explain your situation. Somone will help you. first, your doctor may say that it’s okay to do anything but you still have to be carefull. second, yoga is very helpful. You may be doing it for quite some time but always remember that you shouldn’t go beyond your personal limits. i myself have been doing yoga but i don’t go to classes for it. I bought myself Wailana’s Yoga tapes. it is very helpful because every pose that you make has its therapeutic effects. there are neck and shoulder exercises that would help your condition. you can purchase yoga supplies from her,etc.check out her website http://www.wailana.com/and also check with your doctor 🙂 There are definately ones to do and ones to avoid. Find a yoga instructor with advanced training. A good book to refer to is yoga rx.