The following poses are a great flow for a beginner yogi, or anyone looking for a nice gentle stretch, that still adds in some strength building and flexibility practice.

No props are required, but you are always welcome to have some blocks nearby to use as needed.

1. Knee to Chest – Begin laying down on your back. Pull the right knee in towards the chest. Extend the left leg out. Think of flexing into the left foot, and push down through the heel. Maybe hold the back of the thigh if more accessible. Roll the shoulders down and away from the ears. Add some ankle rolls as you hold for a few rounds of slow steady breaths.

Repeat on the other side.

2. Bridge – Bring both feet flat on the floor, hip width apart. Bring the arms down by your sides with the palms facing up. Shrug the shoulders down. Push into feet, squeeze the seat and lift hips up. Push down through the big toes. Squeeze through the inner thighs as if squishing a ball. Hold a couple breaths. Then slowly lower down one vertebrae at a time.

3. Thread the Needle – Come to table top, with hands under shoulders and knees under hips. Reach the right arm up to the sky, opening the chest to the right. As you exhale thread the arm underneath you, bringing right ear to the floor. Extend the left arm towards the top of the mat. Think of leaning to the right side. Push both arms into the floor. Repeat on other side.

4. Bird Dog Variation – Lift back up to a neutral table top. Extend and lift one leg back behind you. Keep the hip wrapping down, and toes pointing down as well. Keep belly and back neutral, engaging the core. Repeat on other side.

5. Forearm Plank – From table top once more, come down to the forearms. Walk the feet back behind you. Knees can come down if you like. Keep hips low. Hold for a few breaths.

6. Low Lunge with Side Bend – From kneeling, step the left foot to the top of the mat. Use hands to push up on the thigh. Aligning shoulders over hips, hips over back knee. Lengthen Tailbone down. Reach the right arm up and over in a side bend. Resting left hand on hip or left thigh. Repeat on other side.

7. Child’s Pose – From knees, bring big toes together and knees as wide as you like. Sink the hips back to the heels. Walk hands out and fold down. Bringing forehead to the mat, or stacking palms or fists. If hips are lifted that’s okay too. If feeling any pain in low back, bring knees narrower.

These 7 poses come from a 30 minute all level (beginner friendly) practice on my YouTube channel and within my app.



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