Practicing Yoga at Home - Going to yoga class once or twice a week is a the best way to start a yoga practice. A good yoga teacher will offer guidance and instruction, most likely better than you can find online.
Dead Bug Pose Lie on back and reach up to grab the out sides of feet. Try to bring knees toward the floor. This pose is great for releasing the sacrum, so lower back needs to be on the floor (or mat) in order to get the full effect.