If you’ve never done yoga before, it can seem a little intimidating at first. But starting with some basic moves can help you build up to more complicated poses as your body becomes more limber. And though yoga is an incredibly relaxing way to start or end your day, it’s also a fantastic workout that requires very little to get started. Here are five yoga positions you can do absolutely anywhere. Try them once a day for a week and see how you feel. Don’t worry if you can’t do it all at first; just try doing as much as you can. You’ll be surprised at what your body can do.
5 Yoga Poses for Beginners
Cobra – Lie face-down on the floor, legs extended with the tops of your feet touching the ground (or mat). Inhale as you push away from the floor and raise your chest as if you were flush against a wall in front of you. Push as far as you can go and then exhale as you relax and return to the face-down position. Breathe in and repeat.
Downward Dog – Start on all fours, hands shoulder-width apart and knees under hips. Curl your toes under and slowly start to raise your hips towards the ceiling. As your shoulders press away from your ears, you should be in an inverted “v” shape. Feet should be shoulder-width apart and keep your knees slightly bent. Bend as much as you need to until you are completely comfortable with this position.
Child’s Pose – Sit on your heels, and bring your body forward until your forehead touches the mat. Lower your chest as much as you comfortably can to the ground and extend your arms forward. If you feel soreness in your shoulders, try relaxing your arms a bit or rocking side to side. Breath in and out as you hold this pose. You should feel a nice stretch in your lower back.
Mountain Pose – (Below, left) Stand tall, feet shoulder-width apart and arms at your side. Take a deep breath and bring both arms up over your head, palms facing each other. Stretch by reaching up as far as you can.
Seated Twist – (Above, right) Sit cross-legged on the floor, bring your right foot over your left thigh, and bring your left arm over as your right hand goes behind you for support. Twist as far as you can while tightening your abdomen. Hold as long as you can. Switch and do the same for the other side. Keep your back straight while doing this pose and only go as far as you’ll feel comfortable doing so.
