Yoga has become one of the most popular at-home exercises, and it’s no wonder. Yoga requires hardly any equipment and can be done anywhere, even the smallest of apartments or dorm rooms. Focusing on inner balance, yoga relies mostly on core muscles to keep a relaxed and proper pose. All you need is a yoga mat or a comfortable place to lay or stand, such as a carpeted floor. Here are some easy yoga poses that you can try at home right now.
Mountain Pose
Stand straight with your feet together and your weight evenly distributed on each side. Raise your arms, palms facing each other at shoulder-width apart, and reach upward, keeping your feet flat on the floor. Hold this position.
Downward Dog
Start on all fours. Walk your hands forward a few inches, and then press your palms into the floor. Curl your toes and lift your hips toward the ceiling, creating a inverted V-shape. Your legs should be hip-width apart and slightly bent. Hold this position.
Warrior
With your feet spread wide apart, turn your right foot out 90 degrees and your left foot in slightly. Extend your arms straight out horizontally, in line with your legs. Bend your right knee until your knee is aligned with your ankle. Hold this position. Repeat on the other side.
Tree Pose
Stand straight with your arms at your sides. Shift your weight onto your left leg, and place the sole of your right foot on your left thigh. Be sure to keep your hips facing forward. Once you’ve gained your balance, bring your hands up in front of your chest, palms together, in what is called the “prayer position”. On an inhalation, lift your arms straight up toward the sky and separate your palms so that your arms are aligned with your shoulders. If you find it too difficult to rest your foot on your thigh, try placing it on your ankle instead. Hold this pose, then switch to the other side.
Bridge Pose
Lie on the floor with your knees bent, aligning with the ankles. With your arms flat at your sides, begin to lift your hips upward, keeping your feet on the floor. Clasp your hands under your back and continue lifting until your thighs are parallel to the floor and your chest is raised toward your chin. Hold this position.
Triangle Pose
Stand with your feet wide apart, and turn your right knee out 90 degrees. With arms extended to the sides, bring your right hand down to your right knee, touching the floor, your ankle, or above the knee, keeping the knee straight. Extend your left arm straight up to the ceiling, with fingertips held upwards. Turn your gaze toward the ceiling. Hold this position, then repeat on the opposite side.
Cobra
Lie face down on the floor with your hands underneath your shoulders and legs extended, with the tops of your feet resting on the floor. Feel your glutes tighten as you lift your upper body from your hands, bringing your head and chest as high as possible. Hold his position and repeat.
