Yoga moves you can do every day

Ahh, yoga. You know it’ll relax you, revitalize your mind, stretch and strengthen your body, and yet…

Like meditation, an early Friday night and drinking eight glasses of water a day, yoga is one of those “should do” activities that can get lost in the day-to-day rush of your busy life.

Sometimes it’s hard to find 45 minutes or so to jump on the mat and do a proper flow, but if you’ve got a spare 10, or even five, you can still grab a yoga break. Or maybe you’ve got plenty of time, but don’t know where to start: don’t worry, we’ve got you, too.

These moves are easy enough for beginners, but can still give even the busiest advanced yogi a moment’s pause. As Harvard Medical School notes, yoga has a wealth of health benefits, from lowering blood pressure to improving cardiovascular fitness. And most importantly, it’s fun! Don’t feel intimidated by all the advanced poses you’ve seen on Instagram. As Centr yoga guru Tahl Rinsky has said, “Yoga is about being kind, compassionate and forgiving, and not just doing handstands!”

Cat-cow (marjaryasana-bitilasana)

Cat-cow is a mini flow between two poses that will help warm up the spine and gently massage your stomach and organs. If you’ve been sitting at your desk all day, hop on the floor and embrace the animal(s) inside you. On your knees and hands in a ‘tabletop’ position, inhale, keep your eyes forward, and lift your chest so that your tummy sinks down (Cow). When you exhale, round your back up and let your head drop, keeping your shoulders neutral (Cat). Do this 10 or 20 times and you’ll feel like the cat that got the cream — or the cow that made it, depending on which pose you finish on.

“Legs up the wall” (viparita karani)

If you’ve got a nagging headache, lower back tension, or just feel stressed, this pose can help you feel human. Pop a folded towel under your bum to lift the pelvis and extend your legs up the wall, keeping them together. If the stretch is uncomfortable in your hamstrings, move your body back from the wall a bit; you don’t need to make a perfect 90-degree “L” shape. Once your legs are up the wall, it’s time to chill. Focus your breathing and let gravity do its job. If your job (or life) involves a lot of standing or walking, this pose will make your limbs feel limber once more.

Child’s pose (balasana)

This pose is often used for a bit of breathing space between asanas, so it’s perfect when you just need to take a break from whatever’s been challenging you - plus it’s a great lower back stretch. Kneeling on the floor with your knees separated to hip width, exhale and lean forward, aiming to lay your torso down between your knees and your head on the floor. If you can’t quite get down that far yet, you can pop a yoga block or folded towel under your forehead. Put your arms out in front of you, forearms and palms down. Breathe into the pose, focusing on your lower back. Bonus: being curled over on the floor is a great way to say “don’t interrupt me.”

Corpse pose (savasana)

Don’t be fooled by the extremely metal name: the aim of corpse pose is a state of total relaxation, making it surprisingly difficult! Lie on the floor in a neutral position. Shoulders and hips should be resting evenly, your arms beside you. Close your eyes. It’s not just about lying on the floor – in savasana we’re trying to physically relax the body. If your forehead is rumpled, smooth it out! Tongue rammed to the top of your mouth? Stop that! Many yoga masters say that savasana should feel like “nothing,” so take five minutes to disappear – you won’t regret it.