19 Simple Yoga Moves for Better Health
Yoga doesn’t have to be complicated. These 19 poses are easy to try and can help you feel better.
Mountain Pose (Tadasana)
Mountain Pose is the foundation of all standing poses. It improves posture, balance, and self-awareness. Stand straight with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides. Take a deep breath and raise your hands overhead, palms facing each other.
Downward-Facing Dog (Adho Mukha Svanasana)
This pose revitalizes the entire body. Start on your hands and knees, lift your hips, straighten your legs, and lower your heels toward the ground. It stretches the shoulders, hamstrings, calves, arches, and hands.
Warrior I (Virabhadrasana I)
Warrior I is a standing pose that enhances focus, balance, and stability. Begin in a high lunge position, then drop your back heel and lift your arms up towards the sky, keeping your front knee bent and hips facing forward.
Warrior II (Virabhadrasana II)
This pose improves concentration and balance. From Warrior I, open your hips, shoulders, and arms parallel to the floor. Look over your front hand, keeping the front knee bent and the back leg straight.
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Triangle Pose (Trikonasana)
Triangle Pose stretches the legs, muscles around the knee, ankles, hips, groin, hamstrings, and spine. Stand with feet wide apart, extend your arms, and bend from the hip over your right leg, with your right hand reaching the ground and left hand up in the air.
Child’s Pose (Balasana)
A resting pose that helps calm the mind and relieve tension. Kneel on the floor, touch your big toes together, and sit on your heels. Separate your knees and lay your torso down between your thighs.
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Cat-Cow Stretch (Chakravakasana)
This gentle flow between two poses warms the body and brings flexibility to the spine. Start on your hands and knees, inhale as you arch the back and look up (Cow), and exhale as you round your spine and drop your head (Cat).
Cobra Pose (Bhujangasana)
Cobra Pose opens the chest and strengthens the core body. Lie face down on the floor, press your hands down under your shoulders, and lift your chest up off the ground.
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Bridge Pose (Setu Bandhasana)
Bridge Pose is a backbend that strengthens the back muscles and rejuvenates tired legs. Lie on your back with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling.
Seated Forward Bend (Paschimottanasana)
This pose helps relieve stress and stretch the spine and hamstrings. Sit on the floor with legs extended forward, inhale and raise your arms, and exhale as you bend forward from the hips over your legs.
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Butterfly Pose (Baddha Konasana)
This pose improves flexibility in the groin and hips. Sit with your spine straight and bend your knees, bringing the soles of your feet together and letting your knees fall to the sides.
Chair Pose (Utkatasana)
Chair Pose strengthens the thighs and ankles while toning the shoulders, butt, hips, and back. Stand with feet together, bend your knees, and sink your hips back as if sitting in an imaginary chair.
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Tree Pose (Vrikshasana)
Tree Pose improves balance and concentration while strengthening the ankles and calves. Stand on one leg, place the sole of the other foot on your inner thigh, and bring hands to prayer position.
Easy Pose (Sukhasana)
A simple cross-legged position that opens the hips and lengthens the spine. Sit cross-legged on the floor and rest your hands on your knees, palms up. Keep your back straight.
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Corpse Pose (Savasana)
Savasana is a restorative pose that relaxes the entire body. Lie flat on your back with your legs extended, arms at your sides, palms up, and breathe deeply.
Half Lord of the Fishes Pose (Ardha Matsyendrasana)
This seated spinal twist increases flexibility in your spine and shoulders. Sit with your legs extended, cross your right foot over the outside of your left thigh, and twist toward the right thigh.
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Camel Pose (Ustrasana)
Camel Pose stretches the front of the body including the chest, abdomen, and quadriceps. Kneel on the floor, place your hands on your hips, and arch back, reaching your hands for your heels.
Plank Pose (Phalakasana)
Plank Pose builds strength in the core, shoulders, arms, and legs. Start in a push-up position and hold your body in a straight line, engaging the core muscles.
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Legs-Up-the-Wall Pose (Viparita Karani)
This relaxing pose helps to calm the nervous system and reduce stress. Lie on your back and extend your legs up against a wall, allowing your body to relax completely.
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