Basic Yoga Poses
- Do this workout anytime you like, in the morning or before bed
- Perform each exercise, taking your time and focusing on your breath - breathe in and out through the nose, taking the air in through the back of your throat.
- Do each pose at least once, more if you have time.
- NOTE: The hamstring stretch & quad stretch at the end of the page are additional non yoga poses but make great additions to this routine if you have tight leg muscles.
Standing Cat Stretch
Lower into a squat with the hands on the thighs, back arched. Pull the abs in and round the back up towards the ceiling. Lower and repeat 15 times.
Sun Salutation
Begin in a standing position and exhale as you sweep the arms up and overhead. Exhale and engage the abs as you bend from the hips and lower into a Forward Bend, with hands on the floor or feet--bend the knees if you need to. Inhale and come up until the back is flat and exhale into forward bend. Inhale and come back up, sweeping the arms overhead until palms touch. Repeat the series 4 to 8 times.
Hanging Back Stretch
Sweep the arms up and overhead, then exhale and lower into a forward bend, bending the knees if you need to. Grab onto either elbow with both hands and gently hang, slowly allowing your back to release and stretch. Try and straighten the legs a bit if you can to stretch the hamstrings. Hold for 5-8 breaths.
Warrior I
Step forward with the right foot into a lunge, keeping the back leg straight and the left toes pointed out at about 45-degrees, heel down on the floor. Keep the right knee directly above the ankle and the hips squared to the front. Sweep the arms up and overhead, palms together, and look up as you slide the shoulders down and away from the ears. Stretch and hold for 3-5 breaths.
Warrior 2
From Warrior I, turn the body to the left while bringing the arms down to the front and back and parallel to the floor. Gaze out over the right hand while keeping the front knee bent and the shoulders relaxed. Reach out through your fingertips and hold for 3-5 breaths.
Triangle Pose
From Warrior II, take the right arm down and rest the forearm on the right thigh. Take the left hand straight up to the sky, fingers spread and the arm directly over the shoulder. Look up at the left hand and hold for 3-5 breaths.
Repeat Warrior 1, 2 and Triangle on your other Side
Spine Twist
While lying face up on the mat, bend the right leg and place the right foot on the left knee. Slowly twist to the left while taking the right hand straight out on the floor, the left hand gently pressing on the right knee. Relax into the stretch and feel it in your lower back and hips. Hold for 15-30 seconds and repeat on the other side.
Corpse Pose
Lie on your back with legs and arms out from the body. Let your feet flop out and relax your fingers. Close your eyes and relax the muscles round each eye as you breath deeply. Starting at your feet, consciously relax each part of your body, letting all your tension go as you breath. Feel yourself sinking into the floor. Stay here as long as you can.When you are ready, think of your body as being light as a feather. Bend your knees, placing your feet on the floor. Roll onto your side, slowly pushing yourself to a seated position. Then slowly open your eyes and feel your energy coming back to your body.
The following are additional poses/stretches:
Hamstring Stretch
Extend your left foot forward, foot flexed and bend from the hips, as if you are about to sit back into a comfy chair, keeping the back flat. Lower down until you feel a stretch in the back of the leg. Repeat on the other side.
Quad Stretch
Stand and hold onto a wall for balance if needed. Grab the top of the right foot and bend your knee, bringing the foot towards the buttocks, knee pointing straight at the floor. You should feel a stretch right down the front of your leg. Squeeze your hips forward for a deeper stretch. Switch sides
Cat Stretch -Floor
Kneel on all fours, knees under hips and hands under shoulders. Spread the fingers out on the floor with palms flat and contract the abs to bring the head, neck and back in alignment. Inhale and tip the hips towards the ceiling while drawing the shoulders back and down away from your ears; look up. Exhale and tuck the chin while pulling your belly towards your spine. Round the back and feel a stretch down your spine. Repeat for 4 to 6 breaths, moving smoothly between each move.
Forward Fold
Begin in a standing position and exhale as you sweep the arms up and overhead. Exhale and engage the abs as you bend from the hips and lower into a Forward Bend, with hands on the floor or feet--bend the knees if you need to.
Variation is to hug yourself after bending over to feel a stretch in the back along with the hamstrings.
Variation is to hug yourself after bending over to feel a stretch in the back along with the hamstrings.
Bridge Pose
Lie on the floor with knees bent, heels close to the hips. Exhale and press feet into the floor as you lift hips up until thighs are parallel to the floor. Relax the glutes, feeling your quads activate to hold you in place. Hold for 3 or more breaths and slowly roll back down onto the mat. Pull the knees into the chest to stretch the back and relax.
Downward Dog Pose
From a knees/pushups position push up onto your hands so that the back is flat. This is a plank postion. Hold for a few counts, lift hips upward and then press into a downward dog, stretching the heels to the floor and the chest gently through the arms. Come back into your plank, lower down to the elbows and repeat the entire series 3-4 times.