child's pose - go to this anytime the other poses seem too hard.

http://yoga.about.com/od/yogaposes/a/childspose.htm

uttanasana standing forward bend - if like me need to bend the knees more

http://www.yogajournal.com/poses/478

also cat & cow - alternate these

http://www.yogajournal.com/poses/2468

http://www.yogajournal.com/poses/2467

from halfway between cat & cow. lift opposite leg and arm and hold them parallel to floor. can't find a picture of this. the foot should be flexed. then do the other arm & leg.

be sure to breathe & don't do anything that hurts.