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5 Yoga Poses For the Non-Yoga Practitioner

Try this omm-some workout!

The alarm goes off. You hit the snooze button.

Somewhere between the ray of sunshine crawling up your skin and the alarm going off again, you open your groggy eyes and start prioritizing:

  • Pee
  • But check Facebook first.
  • Now pee.
  • Go back to sleep.
  • NO! Open your eyes.
  • Check email.
  • Get up.
  • Make coffee.
  • Can I go back to bed?

Notice how the words “Work out” are not on this list? That’s because for most of us, working out is something other people do. We like the idea; we even agree that exercise is worth it. But it’s never on our to-do list. If it is, it’s buried deep down and the notifications are off.

But what if there was a way to exercise that was fun and fit our schedule? A workout routine that we could actually look forward to?

Say hello to yoga!

Yoga is one of the best all-in-one workouts that men, women, and even children can do ((baby yoga is the cutest!)

Based on a study by Harvard Medical School, practicing yoga can improve physical health, mental health, and overall quality of life. It’s a holistic exercise that doesn’t require using heavy and clunky equipment, moving in a large space, or training with a pro.

In other words, it’s something relatively EASY to get into. No sad trips to the gym. No paying for expensive equipment. All you need is a little backyard or space in your condo for you to do the following basic poses that will benefit your mind, body, and soul:

Young attractive woman in Marjaryasana pose against floor window
Young attractive woman practicing yoga, stretching in asana paired with Cow Pose on the inhale exercise, Cat, Marjaryasana pose, working out, wearing sportswear, white t-shirt, pants, full length

Cat and Cow Pose

Benefits: Gently massages your spine and organs in your belly to promote flexibility

Start on your hands and knees in a “tabletop” position. Make sure your knees are aligned right below your hips and your wrists are right below your shoulders. As you exhale, pull your belly button in, curve your spine upward, and bring your chin close to your chest. As you inhale, lift your tailbone, chest, and gaze toward the ceiling, letting your belly sink toward the floor. Repeat five to 10 times.

Young attractive woman in Plank pose at cozy living room
Young attractive woman practicing yoga at home, doing Push ups or press ups, phalankasana exercise, Plank pose, working out, wearing white clothes, indoor full length, living room


Benefits: Strengthens the arms, wrists, and spine; tones the abdomen

Start on your hands and knees in a “tabletop” position. Spread your fingers wide, press your palms down, and align your shoulders right above your wrists perpendicular to the floor. Extend your right leg back with the toes tucked in, creating a straight line from your head to your shoulders, hips, and heels. Step the left foot back next to your right foot. Hold for 30 seconds to one minute.

Young woman in Salabhasana pose, grey studio background
Young attractive woman practicing yoga, stretching in Double Leg Kicks exercise, Salabhasana pose, working out wearing sportswear, white pants, indoor full length, isolated, grey studio background


Benefits: Strengthens your back, legs, and arms, effectively countering the hours spent slumped over a computer

Lie on your belly with your arms alongside your torso, palms facing up. Exhale and lift your head, chest, arms, and legs away from the floor. Firm up your glutes and reach strongly through your legs while raising your arms and actively stretching them back through the fingertips. Stay for 30 seconds, then release with an exhalation.

Japanese woman doing yoga warrior II pose
Portrait of Japanewe woman doing exercise outdoor

Warrior 2

Benefits: Strengthens the quadriceps and arms while increasing stamina and flexibility in the hip joint

Stand with your feet together then step your left foot back about 3 1/2 to 4 feet. Keep your right foot pointing forward and turn your left foot out 90 degrees. Turn to face the left, raise your arms parallel to the floor and reach them actively out to the sides with your palms facing down. Exhale and bend your right knee over the right ankle so the shin is perpendicular to the floor. Keep the left leg straight and plant your heels firmly on the floor. Turn your head to the right and look out over the fingers. Hold the pose for 30 seconds to one minute. Inhale and exhale, then repeat on the other side.

Beautiful Yoga: Tree pose
Portrait of beautiful young woman wearing white sportswear working out against grey wall, doing yoga or pilates exercise. Standing in Vrksasana, Tree pose. Full length

Tree Pose

Benefits: Increases focus, improves balance, strengthens your ankles, calves, and spine; stretches the groin, inner thighs, and chest

Stand tall with your feet together. Shift your weight slightly onto the left foot and bend your right knee. Place the sole of the right foot against your right ankle, calf, or inner thigh with the toes pointing down to the floor. Press your hands together in front of your chest and lengthen your spine toward the ceiling. Stay for 30 seconds to one minute while focusing on your breath. Repeat on the other side for the same amount of time.

It’s fairly straightforward stuff! And you can do it any time you want. Although it might be best to carve out time in the mornings when you’re fresh and ready to face the day. At least you can do this in your pajamas without fixing your hair or makeup. After checking your Facebook and going to the toilet, of course.


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