Zina KumokJust about everyone has thought “I should try yoga” at one point or another. Chances are you have a friend or family member who can’t stop talking about it, and for good reason – research shows that beyond its many health benefits, yoga may actually be good for your brain.
But actually getting into yoga can seem intimidating. The culture around it promotes an all-or-nothing mentality, and most practitioners advise joining a studio or hiring a teacher to get the full benefits. That’s great for some, but not everyone has the time, money or inclination to make that kind of commitment.
Thankfully, yoga is like most kinds of fitness – you can dive in headfirst or just dip your toes in the water. There are plenty of simple, effective poses you can learn at home that will also challenge and invigorate you.
Here are some of the best basic poses to promote strength, flexibility, and mindfulness. Remember to start slowly, taking the time to learn each position correctly.
Bridge Pose
Lots of people suffer from back pain and poor posture issues because they lack the ability to fully utilize their glutes. That can be because they lack the necessary strength, or just because they struggle to activate their glutes properly. This pose tackles both issues.
How to do it: Lie supine on the floor with your arms at your side, knees bent and heels as close to your butt as feels comfortable. Push your feet and arms into the floor while squeezing your glutes, lifting your buttocks until the thighs are about parallel to the floor. Make sure your knees remain directly over your heels. Hold the position for up to a minute, then slowly lower yourself to the starting position.
I do this pose regularly to help develop the glute muscles that I don’t work in my normal exercise routine. This is probably one of my least favorite poses, but I know it really works.
Downward-Facing Dog Pose
Even if you’ve never had an interest in yoga, you’ve probably heard of this pose. It’s one of the most well-known yoga techniques because it offers great benefits while also being easy enough for just about anyone to attempt. It stretches everything from the shoulders to the ankles and provides a challenging core workout on top.
How to do it: Get on your hands and knees, with your knees directly under your hips and your hands slightly in front of your shoulders, pressing into the ground firmly. Exhale and tuck your toes as you lift your knees off the floor, pushing your pelvis towards the ceiling.
Then, draw your sit bones towards the wall behind you as you straighten your legs without locking your knees. Stay in this pose anywhere from one to three minutes, deepening the stretch as you go. End the pose by bending your knees to the floor while exhaling.
You can do even more by adding this pose as part of a general sun salutation which will get your heart rate up.
Garland Pose
You may have heard this pose referred to colloquially as the “third world squat” or “slav squat” by crossfitters and bodybuilders, but this deep stretch is beneficial for just about anyone – especially those who sit at a desk all day.
When you spend that much time sitting, your hips tend to get incredibly tight, which can lead to posture issues and lower back pain. This pose forces those hips to open up, as well as aiding in ankle mobility that affects the whole lower body.
How to do it: Stand with your feet about shoulder width apart, feet angled out anywhere from 15 to 30 degrees. Keep your chest and head high as you push your hips back, sitting down into a squat position as deep as you can safely go.
Make sure to keep your hips back so your knees do not come in front of your toes, and use your elbows to push your knees out. You may have to adopt a wider stance with your feet angled further out at first, but you should eventually be able to bring your feet closer together with a straighter foot angle. Hold this position for at least a minute, then exhale as you straighten the knees to stand.
Find the Time
If you’re like me, finding the time to do anything extra seems impossible, so that’s why I try to incorporate stretching into my regular routine. For example, I try to do a Garland Pose while I’m brushing my teeth or while I’m waiting for my dinner to heat up in the microwave.
These yoga poses are easy to tackle, but only if you start out slow. Try doing one a day until you’ve built up a habit. Then, add another pose. No matter how crappy you’re feeling, aim to complete your exercises. You’ll feel better in the long run.
Are you a yoga practitioner? Any tips you want to give? Let us know in the #Adulting Facebook community.
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