Yoga-nna love these!

Is your back sore from (nama)staying at your desk for more than a few hours? Or perhaps you think that with all the commuting commotion you need some inner peace? You must be wondering, what if I’m not a yogi or a yoga enthusiast? No worries! Here are 1o simple poses taken from yoga that are for everyone!

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10. Tree Pose

There’s no doubt that trees are super healthy. Why not try imitating one while reaping the benefits of better posture, better balance, improved concentration, and improved sense of tranquility as well as stregthened muscles in the calves and thighs. 

Yoga Tree Pose
GIF from MakeAGIF
Video by Liza Koshy

How to do the tree pose:

  1. Stand up straight with your shoulders rolled down. Then bring your hands in a prayer position.
  2. Lift your right leg and hold on to the right knee.
  3. Place your right foot onto the inside of your left thigh.

*Disclaimer: Chair not needed.

9. Cat and Cow Pose

Bring out your inner (chill) animal! Perform these poses and have the chance to reduce anxiety, improve concentration, and make your back feel better. 

Yoga Cat and Cow Pose

How to flow from the cat pose to the cow pose:

  1. Place your hands under your shoulders and knees under your hips.
  2. Inhale, then arch your back downward while tilting your head back. Your back should look like a bowl.
  3. When you exhale, scoop in your belly, arch the spin upward and curl your chin to your chest. Your back should look like a camel’s.

8. Child’s Pose

Reconnect with your inner child and relieve physical/mental stress; stretch your hips, knees, ankles, thighs, lower back; relax your spine, and improve digestion. 

Plus-Size Women Prove Yoga Is For Everyone
GIF from MakeAGIF
Video by As/Is

Here’s how to do it:

  1. Kneel on the yoga mat.
  2. Lower your head to the floor.
  3. Reach forward with your hands or place them by your sides.

*Tip: If you’re not that flexible, keep your knees together.

Check out: Yoga 101: The Differences of Yoga Classes

7. Downward-Facing Dog

Let your pet join you while you do one of the basic moves in yoga and in the process strengthen your entire body as well as stretch your calves and hamstrings. 

Yoga Child's Pose

Look below for the steps:

  1. Get on all fours. Your wrists should be under your shoulders and your knees, under your hips.
  2. Press your hands into the floor and straighten the legs.

*Tip: If you’re not flexible, feel free to keep the knees slightly bent.

6. Camel Pose

Get through #humpday (a.k.a Wednesday) by doing this pose that stretches the front side of your body while strengthening the back. To note, bending your back is helpful to combat the negative effects of sitting for hours at a desk.

GIF from MakeAGIF
Video by Liza Koshy

Here’s how to do it:

  1. Kneel on a yoga mat. Your knees should be hip distance apart.
  2. Place your palms on your lower back. Fingers should be pointing down.
  3. Inhale, and stretch towards the ceiling.
  4. Exhale, arch your back and let your head fall back. If you want it to be more intense, reach for your heels with your hands.

5. Plank Pose

Free yourself from (board)om and try this pose for a strengthened core and stability in the wrists, arms, quadriceps, as well as shoulders. 

Yoga Downward-Facing Pose
Photo from GIPHY

Here’s a quick low down on how to do it:

  1. Prepare your form by making sure that you look like you’re going to do a pushup.
  2. Push upward and stay there. Your body should be straight from head to toe.

*Tip: To last in the position a little longer, learn to control your breath.

Also read: Stretch it out: 5 Steps on How to Become More Flexible

4. Warrior I

Become the inner warrior you’re meant to be and improve the strength of your core, stretch several muscles in your body and improve your psoas – which is one of the most important muscles in your body.

60 Days Of Yoga • LIFE/CHANGE
Photo from MakeAGIF
Video by BuzzFeedVideo

Check down below to know the steps:

  1. Take a step back with your right foot while keeping your left foot flat on the mat in front of you.
  2. Roll your shoulders back, lift your chest then your arms. Your palms should be together.
  3. Hold for 8- 10 breaths and switch sides.

3. Warrior II

Upgrade your inner warrior by doing this pose which can improve balance, improve digestion, relieve backaches, and so many more.

Plus-Size Women Prove Yoga Is For Everyone
GIF from MakeAGIF
Video by As/Is


Here’s a how-to:

  1. Stand with your left foot out 90 degrees and your right foot behind you in 45 degrees.
  2. Bend the knee in front of you.
  3. Stretch out your arms to the side.

2. Wind Relieving Pose

Toxic people aren’t the only thing that’s dangerous to you. With this pose, you can release unwanted and toxic gases from your system, release tension in some muscles, as well as soothe stiffness in your spine. 

Plus-Size Women Prove Yoga Is For Everyone
GIF from MakeAGIF
Video by As/Is

Look below for the steps:

  1. Lie on your back.
  2. When you exhale, draw both of your knees to your chest.
  3. Then, hold only your right knee to your chest. Afterwards, only your left.
  4. Finish the pose by drawing your knees back to your chest.

1. Corpse Pose or Savasana

Do as much as a corpse does but reap more benefits and allow your body to take in all you’ve done.

Yoga Camel Pose
GIF from MakeAGIF
Video by Liza Koshy

How to do it:

  1. Lie on your back.
  2. Place arms by your side.
  3. Allow your feet to roll out to either side.

*Disclaimer: No need to raise your hands after the pose. However, you may do it and add a “ta-da” to show off your hard work.

Now that you’ve got your dose of zen, go and get through the day with a more calm and relaxed attitude.

After doing some of these poses, think that you want to take a yoga class? Check out Top 10 Most Loved Yoga Studios in Metro Manila. 

Do you even lift (your phone), bro? You can use the Booky app to search for new fitness activities and places to workout. iPhone, Android, no internet, we got you, fam.

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