Why is yoga so popular these days? It’s much more than just a trend. People of all shapes, sizes, ages and fitness levels are catching on to the many benefits of this ancient practice. Yoga can tone and strengthen your body and improve your flexibility and posture. It can get you energized for a busy day or help you decompress and clear your mind after a long, stressful one.
Yoga isn’t about competing with yourself or anyone else—it’s about tuning in to your body and modifying the moves to fit your needs. Whether you take five minutes to try just one of these moves or do a full series, you’ll be doing your body and brain a favor. So start stretching and have fun!
Getting Started
To do these moves you’ll need comfortable clothes (elastic or drawstring waistbands are best) and bare feet. If you don’t have an exercise mat, you can do the standing poses on the floor and the seated and reclining poses on a rug or blanket. You may also want to keep a sturdy blanket, a phone book or dictionary, plus a belt or one of your husband’s old ties, handy. These props can be helpful if you find that you are unable to stretch fully into a pose.
Sun Salutation Sequence: Mountain Pose
Stand with your feet together or hip width apart, arms at your sides. Roll your shoulders back and down so your shoulder blades come toward each other on your back and your chest is lifted.
Tuck your tummy muscles and tailbone slightly. Gaze straight forward and take a deep breath in and out through your nose.
Works: Back, legs
Sun Salutation Sequence: Swan Dive
Bring your palms together in front of your chest. Lift your arms straight up over your head, then spread them out to the sides and, hinging your torso straight forward, swan-dive down to bring your face toward your shins.
If your hamstrings feel tight, keep your knees slightly bent as you bend over.
Works: Back, arms, abs, legs
Sun Salutation Sequence: Standing Forward Bend
Let your head hang heavy as you bend forward. Take a deep, tension-releasing breath in and out through your nose.
If your hamstrings feel tight, keep your knees slightly bent as you bend over.
Works: Back, legs
Sun Salutation Sequence: Flat Back
Hinge forward with your torso, keeping your tummy tucked. Try to bring your torso to a 90° angle with your legs, keeping your fingertips on the floor level with your toes. Breathe in and out through your nose.
If your hamstrings feel tight, keep your knees slightly bent. If your fingertips don’t come to the floor, bend your legs or rest your hands on your shins.
Works: Back, abs, legs
Sun Salutation Sequence: Lunge Backward
Step back with your right leg, coming into a lunge position. Don’t let your front knee come too far in front of the foot; try to keep a 90° angle. Breathe in and out through your nose.
If this is too intense, lower your back knee to the floor.
Works: Thighs, butt, legs
Sun Salutation Sequence: Downward Facing Dog
From the lunge, step your left foot back to come into Down Dog. Push back into your heels (it’s okay if they don’t touch the floor) and keep your palms firmly rooted into the floor. Take a few breaths in and out through your nose.
If you have wrist problems, make fists with your hands and rest on your knuckles instead of your palms.
Works: Arms, abs, sides, back, legs
Sun Salutation Sequence: Plank Pose
From Down Dog, swing your hips forward on an inhale to come into a push-up position. Push into your hands and try not to let your chest sag toward the floor. Keeping your gaze forward instead of looking down will help you maintain this posture.
If you have wrist problems, make fists with your hands and rest on your knuckles instead of your palms.
Works: Arms, abs, sides, back, legs
Sun Salutation Sequence: Knees-Chest-Chin
From Plank, bend your knees to the floor, keeping your butt in the air. Bend your elbows straight back to lower your chest, then your chin to the floor.
Works: Arms, back, legs
Sun Salutation Sequence: Baby Cobra
From Knees-Chest-Chin, slide forward on your belly so that your legs are straight and your chest lifts slightly off the floor. Try not to rest your weight in your hands; you should be able to lift your palms slightly off the floor.
Works: Back, chest, shoulders
Sun Salutation Sequence: Lunge Forward
From Baby Cobra, press your weight into your palms and turn your toes over to swing back into Downward Facing Dog. On an inhale, step your right foot forward to come into a lunge. Try to keep your knee bent at a 90° angle. Breathe in and out through your nose.
If this is too intense, lower your back knee to the floor.
Works: Thighs, butt, legs
Sun Salutation Sequence: Swan Dive
From the lunge, step your back foot forward to come into a Standing Forward Bend. Lift your arms out to the sides and overhead, hinging your torso straight forward to swan-dive up to a standing position.
Works: Back, arms, abs, legs
Sun Salutation Sequence: Closing Mountain Pose
Bring your palms together over your head and lower your hands down to chest level. Release your hands to your sides. Gaze straight forward and take a deep breath in and out through your nose.
If you like, complete the Sun Salutation series again, this time stepping back and forward with the left leg.
Works: Back, legs
Energizing Sequence: Warrior Pose I
Step your right leg back a few feet and turn your right foot so your toes face out slightly. Bend your front knee at a 90° angle. Try to keep your right heel in line with your left. Lift your arms over your head, together or shoulder width apart. Take a few deep breaths in and out through your nose. Repeat on the other side.
Works: Thighs, butt, legs, back, arms
Energizing Sequence: Warrior Pose II
Step your right leg back a few feet and turn your right foot so your toes face out slightly. Bend your front knee at a 90° angle. Try to keep your right heel in line with your left. Face your torso to the side and lift your arms out to the side. Turn your gaze forward. Take a few deep breaths in and out through your nose. Repeat on the other side.
Works: Thighs, butt, legs, back, sides, arms
Energizing Sequence: Tree Pose
Stand with your weight on your left leg and bring your right foot to rest on your thigh or shin (use your hand to help lift it if you need to). Gaze forward and take a few deep breaths in and out through your nose. (Don’t stress if you wobble; all trees sway in the breeze!) Repeat on the other side.
Works: Thighs, butt, legs
Energizing Sequence: Bridge Pose
Lie on your back with your knees up in the air. Your heels should be within reach of your fingertips. On an inhale, lift your hips up in the air. Interlace your hands under your back and wriggle your shoulderblades back to open your chest. Take a few deep breaths in and out through your nose, then release your hands and roll your spine slowly down to the mat.
Works: Back, thighs, butt, legs
Energizing Sequence: Camel Pose, Variation I
Come to your knees and tuck your tailbone under you (think: the opposite motion from sticking out your butt). Rest your palms at the small of your back and gradually, on an inhale, lift your chest up and back. If you feel any lower back pain, come out of the pose. If not, take a few deep breaths, bending gently back, then use your ab muscles to lift you gently up out of the backbend.
Works: Back, abs, chest, shoulders
Energizing Sequence: Camel Pose, Variation II
Come to your knees and tuck your tailbone under you (think: the opposite motion from sticking out your butt). Rest your palms at the small of your back and gradually, on an inhale, lift your chest up and back. If you feel any lower back pain, come out of the pose. If not, take a few deep breaths, bending gently back, then use your ab muscles to lift you gently up out of the backbend.
Works: Back, abs, chest, shoulders
Yoga for Your Hips: Triangle Pose
Step your left foot back a few feet and turn the toes out slightly. Try to keep your heels in line. Hinge forward from the hip to bring your torso down to a 90° angle. Lower your right arm to the floor or your shin and lift your left arm into the air. Gaze up at your left hand. Repeat on the other side.
Works: Hips, back, sides, arms, legs, thighs
Yoga for Your Hips: Extended Side Angle Pose
Step your left foot back a few feet and turn the toes out slightly. Try to keep your heels in line and your right leg bent at a 90° angle. Lower your right arm to the floor and lift your left arm into the air. Gaze up at your left hand. Repeat on the other side.
If your right fingertips don’t touch the floor, rest them on a phone book.
Works: Hips, thighs, sides, arms, legs
Yoga for Your Hips: Wide-Legged Standing Forward Bend
Stand with your feet a few feet apart, facing forward. Hinge forward from your hips and bring your hands to the floor level with your toes. Take a few deep breaths through your nose, then bend your knees slightly and roll slowly up to stand.
If your head doesn’t touch the floor, rest it on a phone book, and/or widen the space between your feet.
Works: Hips, thighs, legs
Yoga for Your Hips: Cobbler’s Pose
Stand with your feet a few feet apart, facing forward. Hinge forward from your hips and bring your hands to the floor level with your toes. Take a few deep breaths through your nose, then bend your knees slightly and roll slowly up to stand.
If your head doesn’t touch the floor, rest it on a phone book, and/or widen the space between your feet.
Works: Hips, thighs, legs
Yoga for Your Hips: Pigeon Pose, Variation I
Sitting cross-legged, swing your left leg back so it is straight out behind you. If your weight is flopping to one side, tuck a folded blanket under your right buttock. Lift your chest, gaze forward and up, and take a few deep breaths through your nose. Gently release your legs and repeat on the other side.
Works: Hips, thighs
Yoga for Your Hips: Pigeon Pose, Variation II
Repeat the previous variation of Pigeon Pose. But this time, on an exhale, hinge forward from your hips to lower your chest toward the floor. If it feels comfortable, stretch your arms out in front of you on the floor. Take a few deep breaths through your nose. Gently roll up through your spine, release your legs and repeat on the other side.
Works: Hips, thighs, back
Relaxing & Decompressing Yoga: Lion’s Pose
Yes, it sure looks silly, but this pose is a great tension release. Sit on your knees. Inhale through your nose, clenching your hands into fists, squeezing your eyes shut and clenching all your facial muscles. Then exhale through your mouth with a sigh (or whatever noise feels good), stretching out your arms, hands and all your face muscles as wide as you can. Repeat a few times. Nobody’s watching, so really let it all out!
Works: Your stress level!
Relaxing & Decompressing Yoga: Child’s Pose
Sitting on your knees, lower your butt toward your feet and stretch your arms out in front of you. Take a few deep breaths here, continuing to gently stretch your buttocks toward your feet with each breath. This calming pose is great to come into anytime you feel winded in a yoga routine or other workout.
Works: Hips, back, neck
Relaxing & Decompressing Yoga: Reclining Goddess Pose
Lie back with your legs in a diamond shape, soles of the feet touching. The legs can be as far from your body as is comfortable. Take several deep breaths. Keep your lower back flat on the mat so you don’t strain it.
This luxurious pose is great for helping relieve cramps; you can just hang out in front of the TV in this position for 5-10 minutes if you feel comfortable.
Works: Hips, thighs, groin
Relaxing & Decompressing Yoga: Seated Forward Bend, Variation I
Sit with your legs straight out in front of you. If your hips are tight, sit up on a folded blanket. On an exhale, hinge forward from your hips to lower your torso toward your legs. Try to stretch your chest further out with every inhale and lower it with every exhale. After several breaths, gradually roll up through your spine.
Works: Hips, thighs, legs, back
Relaxing & Decompressing Yoga: Seated Forward Bend, Variation II
Repeat the first variation of Seated Forward Bend, but wrap an old tie of your husband’s or a belt around the balls of your feet. As you lower down, keeping one hand on each side of the tie, pull back with your arms. The resistance from the tie will help you stretch further.
Works: Hips, thighs, legs, back
Relaxing & Decompressing Yoga: Final Relaxation
This classic closing posture may look simple, but it’s important for giving your body a chance to absorb the moves—and for letting your mind clear. Lie on your back with arms and legs relaxed, palms facing up. Close your eyes and breathe. You can stay here for as little as two minutes or as long as twenty.
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