Five Yoga Poses for People Who Don’t Practice Yoga

You may feel that everyone you know is now doing yoga. As a yoga teacher, I’m thrilled by the amount of practitioners who’ve jumped on the mat. I still know many people, though, who haven’t quite found their inner OM.

Yoga is a simple way to unite the mind and the body using the breath. Here are some easy yoga poses for all the men and women out there who don’t feel they can or want to touch their feet but would like more flexibility and mindfulness.

Mountain Pose

The mountain pose is simply learning to stand up tall with good posture. This can be done anywhere, anytime, and at any time to anchor yourself and feel more grounded.

How To Do It: Stand up tall and with your feet close together. You should press firmly into your feet and then lengthen through the crown of your head. Engage your abdominals and keep your shoulders back. Actively engage your quadriceps to lift above the kneecap.

Be sure not to lock your knees. Take eight to ten deep breaths through your nose.


Everyone can benefit from lunges because they strengthen and stretch their legs. Lunges can help you gain energy and tone your thighs, hips, buttocks, arms, and abs.

How To Do It: Step your left leg one leg length back from the Mountain Pose. Bend your right knee so that it is over your ankle. Make sure you don’t let it go past your toes. Stretch your back leg straight out and raise your arms to your ears.

Keep your shoulders back and down. After 5 to 8 breaths, switch sides.

Bird Dog

Bird Dog helps with concentration, core control, and balance. You can do this exercise before bedtime, in the morning, or during workouts. It is great for strengthening the whole body. It’s my favorite exercise, and anyone can do it.

How To Do It: Get on all fours, with your hands underneath your shoulders and knees beneath your hips. Your abdominals should be contracted as you press firmly into your hands. Stretch your left leg and extend your right arm while you do this.

Imagine balancing the cup of tea in your lower back by keeping the arm and the leg parallel to the torso. Switch sides after five deep breaths. Repeat 8-10 repetitions.

Table Top

Tabletop exercise is great for stretching the front and strengthening the back. The table isn’t as intense as the full backbend, but it has similar benefits. The tabletop pose is a great heart opener for those who are not yogis. You can do it at any time and incorporate it into your workout.

How To Do It: Sit up straight and bend your legs so that your feet are hip-width apart. Hands about 10 to 12 inches behind your back with fingers facing forward. Lift the body until it is parallel with the floor by pressing into the hands and the feet. Try to lift your hips as high as your shoulder.

Engage your core, contract your hamstrings and glutes, and squeeze your shoulder blades. Hold for 8 to 10 breaths. Lower down and rest. Repeat this exercise two or three times.

Staff Pose

Staff Pose is similar to Mountain Pose for seated positions. It’s great because it shows us how to use our abdominals and pelvic floor to lengthen our spine.

Staff will stretch the hamstrings and lengthen the spine. They teach us to sit tall with good posture.

How To Do It: Sit up tall and press your seatbone firmly into the floor. Please put your hands along your hips and encourage them into the floor. Draw your belly button up to your spine, and lengthen your sides.

Sit as tall as possible and try to lengthen your back legs. Press the thighs into the mat or the floor by flexing your feet. Breathe for 8 to 10 deep breaths.

You don’t have to be bendy to practice yoga. You also don’t have to chant, eat a special diet, or devote hours on end to doing yoga.

You can practice yoga anywhere and anytime. You will notice a change in your body and mind as soon as you begin these simple yoga poses.

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