Not flexible? Start with these 5 easy yoga poses

Does the idea of doing yoga make you worry about touching your toes or not being able to? The truth is, you do not need to be super flexible to start yoga. In fact, that is exactly why many people begin. Yoga is less about bending into impossible shapes and more about connecting with your body. This gentle, 5 easy yoga pose routine is perfect for beginners or anyone who feels stiff, nervous, or unsure. With simple movements, you can start building balance, strength, and confidence. Apart from physical benefits, practicing yoga can also improve your mental health.

What is the first pose you should learn?

Start with Tadasana, also known as mountain pose. It may seem like you are simply standing still, but do not underestimate the benefits of this pose. This foundational pose serves as the starting point for many standing asanas and plays a crucial role in developing balance, posture, and body awareness. Practicing Tadasana helps improve body awareness and correct slouching habits. Here’s how to perform this pose:

• Stand straight with your feet together or hip-width apart, toes pointing forward.
• Distribute your weight evenly on both feet.
• Tighten your thighs slightly and gently pull your belly in.
• Roll your shoulders back and down, arms relaxed by your sides, palms facing forward.
• Stretch your spine upward, keep your chin parallel to the floor, and breathe deeply for 30 seconds to 1 minute.

Which pose can help you build leg strength?

Once you are comfortable standing tall in Mountain Pose, you can take it up a notch with Utkatasana, or chair pose. It is a powerful yet easy yoga pose that strengthens your legs, glutes, and core while improving balance and focus. It also engages the upper-lower back, shoulders, hamstrings, and feet, boosting energy and blood circulation. Here’s how to perform this pose:

• Start by standing tall.
• Bend your knees and push your hips back, as if you are about to sit down on a chair.
• Raise your arms overhead, keeping your back straight.
• Hold the position and breathe.

It is a great yoga pose to build strength, improve balance, and strengthen core muscles.

Is there a simple pose to strengthen your back?

Yes! Try Ardha Chakrasana (half wheel pose). This is a beginner-friendly backbend that gently strengthens your back, shoulders, and core. It also stretches your chest and improves posture, which can feel especially relieving if you spend a lot of time sitting or working at a desk. This simple pose helps you build flexibility and strength without straining your body. Here’s how to perform this pose:

• Stand tall with your feet hip-width apart.
• Place your hands on your lower back or waist, fingers pointing downward.
• Slowly bend backward, lifting your chest and keeping your knees straight.
• Go only as far as feels comfortable, avoid forcing or straining.

What is the best way to strengthen your spine?

One of the simplest and most effective ways to strengthen and stretch your spine is through Chakravakasana, also known as cat-cow pose. This gentle movement warms up the spine, improves flexibility, and eases tension in your neck, shoulders, and lower back. It is perfect for beginners and a great way to start any yoga session, especially if your job includes sitting for long hours. Here’s how to perform this pose:

• Begin on your hands and knees, with your wrists under your shoulders and knees under your hips.
• Inhale and drop your belly, lift your chest and head, and gently look up. This is the cow pose.
• Exhale and round your spine, tuck your chin to your chest, and draw your belly in. This is the cat pose.
• Repeat this pose slowly for 5–10 breaths.

How can you improve balance and core at the same time?

The Veerabhadrasana (warrior pose) is a powerful standing pose that helps you build strength, balance, and focus. It activates your legs, tones your core, and stretches your hips and chest. What’s more? This yoga pose also alleviates lower back pain and improves hip mobility. Here’s how to perform this pose:

• Start with standing tall, then step one foot back about 3–4 feet.
• Turn your back foot slightly outward and bend your front knee, keeping it above the ankle.
• Raise your arms overhead or out to the sides, keeping your shoulders relaxed.
• Hold for a few breaths, then switch sides.

Starting with these simple yoga poses will build a strong core and strengthen your overall body!