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Many people who have never tried yoga before believe you need to be incredibly flexible to enjoy this practice. However, there are many accessible yoga poses that anyone can try, and you will instantly feel the physical and mental health benefits of adding these to your daily routine. The next time you are feeling stressed or have tight muscles, enjoy trying out one of these simple yoga poses that anyone can do.
1. Child’s Pose – Balasana
Child’s pose is one of the most restorative yoga poses and is used in almost any yoga practice during moments of relaxation or within more challenging sequences. You’ll start by kneeling on the ground, and then you shift your hips back, so your stomach is resting over your legs. There are various ways in which you can take this pose, including with your legs closed together or open wide at the hips. You may choose to drape your arms down by your sides, or you can stretch them out in front for a lovely shoulder and back stretch. Hold this pose for at least five deep breaths whenever you need a few moments of rest during a hectic day.
2. Mountain Pose – Tadasana
Tadasana is a simple standing posture, which is how most sequences begin and end in classical yoga practices. You’ll stand with your feet together or slightly apart, and your arms stretched out by your sides. Roll your shoulders back and try and stand nice and tall to stretch out your spine. Close your eyes if you feel comfortable and take a few deep breaths. This is the ideal posture for those moments where you need to feel a little more grounded and will help you reconnect with yourself.
3. Cat and Cow – Marjaryasana and Bitilasana
Cat and cow is the perfect remedy for anyone who spends all day sitting with their back hunched over at their desk. You’ll start on your hands and needs, with your hands shoulder-width apart and your knees in line with your hips. Begin in a neutral position, with your back straight. From there, curve your spine up while dropping your head to enter cat pose, and reverse this motion to create an arched spine and lifted head for cow pose. You can take this as slowly as you like and keep moving between the two, or just settle in one of the poses for a few breaths.
4. Downward-Facing Dog - Adho Mukha Svanasana
Downward-facing dog is one of the most commonly used yoga poses and is a great introductory pose for yoga beginners. To enter downward dog, start on your hands and knees, and then push up onto your feet and palms to create a V-shape with your body. It works to open your chest, lengthen the back of your legs, and also improves arm strength. While it may look like a more challenging yoga pose, it can be easily accessed by beginners. Keep your knees bent as much as you need to, and don’t worry about your heels touching the ground. Take five deep breaths and try to relax as much as possible while distributing the weight equally between your hands and feet.
5. Tree Pose – Vrksasana
Tree pose is one of the most fun yoga poses for beginners and will boost your mood while testing your balance. Take this on both legs to balance out your body, and try to spend five breaths on each side to get the full benefits of the posture. The posture involves standing on one leg, with the other foot raised up and placed on your standing leg. For beginners, you can keep your foot just above ankle height and then work up to placing it above your knee in the future. In tree pose, you can keep your hands in prayer in front of your heart center or challenge yourself by raising your arms overhead to form branches.
6. Legs-Up-The-Wall Pose – Viparita Karani
After a long day of standing up or sitting at your desk, treat your body with legs-up-the-wall pose. This restorative yoga pose really is as simple as it sounds, and you’ll just need a wall or door you can rest your legs up against in an L-shape. It can help to relieve any back or neck tension you may be feeling and will take the weight off your leg joints if you’ve been standing on your feet all day. This is one of the simplest yoga inversions, but it’s a great way to end your day before heading to bed.
All six of these basic yoga postures can be enjoyed by anyone of any fitness level or age. You’ll notice the benefits of spending just five to ten breaths in each posture almost immediately, and they are a great tool to use during your lunch break or at the end of a busy day.