I've done Hatha Yoga on and off for about 40 years. I'll sometimes go for ages without doing it, and then I'll remember...usually when I have trouble with my back or neck. It's inevitably yoga that helps get me out of pain and back to "normal".
There are some good websites...one it particular that I'll try to track down for you. It shows animated yoga postures and I find them very good illustrations for people to follow...

PS-I'm really glad you talked with your friend.

..xx..e