Yoga is a popular form of exercise that has taken over much of the world. An important aspect of yoga is the asanas, which are the different poses that make your body healthier on the inside as well as the outside. These poses can range from extremely simple to complicated enough to bend your body in poses that seem almost impossible. Many aspiring yogis have also started sharing their yoga journey on social media where they only share the photographs of their most difficult poses. This has led a lot of people to believe that yoga is designed only for the flexible. However, even the most accomplished yogi was once a beginner, and was certainly not as flexible at the start. If you are just learning to do yoga, below are some poses that are gentle and easy on the body if you aren’t the most flexible person:
1. Cow Face Pose
The cow face pose lengthens your triceps, opens up your shoulder region as well as your hips.
• Sit on the floor with your knees bent on top of each other. Face your feet outwards. Shift from side to side until your weight is distributed evenly.
• Extend your left hand towards the ceiling with your palm open, bend your left elbow, and bring your left hand towards the spine. Your hand should be over your shoulder, as though you are patting yourself on the back.
• Reach your right hand around your lower back and bring your palm to meet your left hand. Clasp them together. If you cannot, stretch as far as you can without hurting yourself.
• Hold the pose for 30 seconds, and switch the hands as you repeat the pose again.
2. Cobra Pose
This pose works your shoulder, chest and torso to relax you after a day of sitting around in front of a computer. It also improves the flexibility of your upper and middle back.
• Lie down on your stomach, and raise your torso while keeping the lower part of your body on the ground. Keep your arms and legs balanced.
• Raise your head and look up.
• Resume your initial position after 30 seconds, or keep the position as long as you can.
3. Downward Facing Dog Pose
This pose is great for lower back flexibility. It stretches the back, the hamstrings and the shoulders while also building upper body strength.
• Bend your legs on the floor with your knees directly below your hips. Put your palms on the floor and spread out fingertips to distribute the weight evenly.
• Tuck your toes in, face them forward and gently raise your knees off the floor. Don’t straighten them completely at first, but slowly bring your body to the shape of an “A”.
• Keep your neck relaxed as you bring your heel to the ground, and feel the stretch through your back and your hamstrings.
• Hold this pose for 30 to 60 seconds.
4. Cat Cow Pose
The cat cow pose stretches the hips, abdomen and back. It also strengthens and stretches the spine and the neck.
• Begin on all fours with your knees directly below your hips and your hands directly below your shoulders.
• Inhale and arch your spine as you look up towards the ceiling. Feel your chest open up.
• As you exhale, round your spine towards the ceiling and you bring your neck down and lower your face towards the floor.
• Repeat the inhale and exhale variations for a full minute.
5. The Pigeon Pose
This pose is known as the “king of the hip openers”. It works to stretch the muscles in the hips as well as the legs to improve flexibility in the lower body.
• Begin with a tabletop position on your mat. This is done by being on all fours with your hands at shoulder width and your knees at the hip’s width.
• Bring the right knee forward and place it more or less behind your wrist, and place the ankle somewhere in front of the left hip.
• Slide the left leg back, straighten the knee and point your toes. The leg needs to be directly behind the body, and not outwards. Feel the deep stretch in your legs.
• Hold for 30 seconds and switch legs.
6. The Cobbler Pose
The cobbler pose works the hips and the inner thighs while increasing mobility in your thighs and calves.
• Begin by sitting on the floor with your knees bent to your sides. Pull your feet inward till the soles touch each other.
• Pull the feet towards your body till you feel a stretch in your hips and your inner thighs. Make sure you feel no pain during the stretch.
• Once you are comfortable, lean forward to deepen the hip stretch. Hold for 30 seconds.
