Yoga can improve your flexibility, increase your strength and reduce stress. It can also help you manage your weight.
Yoga is for everyone, no matter your level of experience.
We’ve provided beginner, intermediate and advanced routines to jumpstart your day.
This is a great way to get started with yoga or to find a gentler routine.
The Child’s Pose
A child’s pose is a great way to begin a yoga practice, especially early in the morning. It allows you to connect with your breath and gives you a gentle release for your hips and lower back.
Muscles work:
lats
Low back
Hips
This is how you do it
Place your feet on the mat and get on your fours.
Spread your knees wide, and place your big toes in a touching position.
Allow your stomach to fall between your legs and drop your forehead towards the floor.
Place your hands on the floor and extend your arms before you.
Breathe in deeply and let your body do the rest.
Happy Baby
This position will allow you to stretch your hips and lower back more directly.
Muscles work:
Hips
Inner thighs
Low back
This is how you do it
Place your back on the mat.
Bring your knees to your stomach and hold them there while gripping your feet. Flex your ankles and heels.
Breathe in this position, keeping your ankles above your knees. Push against your feet with your hands.
Cat-Cow
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Cat-Cow can be used to open your chest and stretch your spine.
Muscles work:
Erector spinae
Serratus anterior
Abdominals
This is how you do it
Place your hands on the mat and place your knees on the floor.
Engage your abdominals and exhale. Push your spine toward the ceiling.
Let your head fall towards your chest. For 10 seconds, hold this position.
Breathe in and let your spine drop. Your stomach will fall towards the ground while your head rises and falls. For 10 seconds, hold this position.
Cobra
Cobra Pose strengthens your shoulders, chest and abs, arms, and butt.
Muscles work:
lats
Triceps
Abdominals
Glutes
Hamstrings
This is how you do it
Place your back on the mat with your legs in front of you.
Place your hands under your shoulders, with your elbows tucked in your body.
Take a deep breath and straighten your arms. Push through the tops of your feet.
Your chest should be lifted off the ground, and your shoulders should be pushed back.
Stop straightening your arms when your pelvis is no longer in contact with the ground. You can breathe in and out for as long as 30 seconds.
Chair
With Chair Pose, strengthen your back, legs, and shoulders. You will need to balance this move.
Muscles work:
Abdominals
Erector spinae
Quads
Hamstrings
gluteus medius
delts
Triceps
This is how you do it
Standing with your feet together, inhale and extend your arms overhead.
Inhale and begin to sink into your hips. Then, bend your knees. When your thighs meet the ground, stop.
Your shoulders should be rolled back. Press your tailbone toward the ground. Breathe in.
Intermediate
Try the six moves of this intermediate routine for a little more challenge. While you can still stretch your muscles, you will also be strengthening your entire body.
To warm up, take 2 to 3 seconds and make a few moves from the beginner routine.
A dog that is downward facing
Downward Dog is a yoga classic that strengthens your arms and legs while stretching the shoulders, hamstrings, and calves.
Muscles work:
Quadriceps
Abdominals
deltoids
This is how you do it
Place your hands under your shoulders, your hands below your hips, and your knees beneath your hips. Inhale.
Inhale, and raise your knees off the ground. Push your heels toward the floor. Your tailbone should be lifted toward the ceiling. Do not lock your knees.
Keep your shoulders towards your tailbone and your head between your arms.
Keep going, and work on getting your feet in touch with the ground.
Warrior
Warrior I poses will strengthen your legs and open your chest and hips.
Muscles work:
Abdominals
Hamstrings
Quads
This is how you do it
Keep your feet together and your arms in front.
Start by stepping with your left foot in a lunge. Keep your right leg straight while you turn your right foot at 45 degrees.
Reach your arms up to your ears.
To look up at your fingertips, squeeze your shoulder blades together.
Bridge
A Bridge can strengthen your posterior chain or backside of your body.
Muscles work:
Hamstrings
Glutes
Quads
This is how you do it
Place your hands on your stomach and your feet flat on the floor.
Place your arms straight up and your palms flat on the ground.
Inhale. Inhale. Push your hips upward toward the sky.
Garland
Garland Pose will open your hips, thighs, and ankles.
Muscles work:
deltoids
Abdominals
This is how you do it
Place your toes out and squat down.
Let your torso fall between your legs, and press your elbows against your knees.
Your tailbone should be pressed toward the ground. Keep your chest high, and your chest open. You can use the resistance of your knees as a helper.
Bow
This pose will stretch your entire front while strengthening your back.
Muscles work:
lats
Triceps
Glutes
Hamstrings
This is how you do it
Place your hands on your stomach, your arms to your sides, and your palms facing up.
Reach back and bend your knees, reaching up to grab your ankles with both hands.
Keep your hips and knees in line.
Inhale and lift your heels off your butt.
Look forward and press your shoulder blades against the wall.