You don’t need to be flexible to start yoga. These six poses, recommended by the Cleveland Clinic, are a good foundation.
1. Mountain (Tadasana)
Feet hip-width apart, arms relaxed, core engaged and spine long. Breathe.
2. Tree (Vrksasana)
From mountain, place the sole of one foot on the inside of the opposite ankle or leg. Hold for 3–5 breaths and switch sides. Use a wall or chair if needed.
3. Forward fold (Uttanasana)
Inhale and raise your arms. Exhale and fold from the hips, knees slightly bent. 3–5 breaths.
4. Plank
From all fours, step your feet back. Core engaged, steady breathing. You can drop to your knees or forearms.
5. Cobra (Bhujangasana)
Lying on your belly, hands under your shoulders. Lift your head and chest, pelvis grounded. 3–5 breaths.
6. Child’s pose (Balasana)
Kneeling, big toes together and knees apart. Sit back on your heels and lower your forehead to the floor.
Tips
- Go at your own pace.
- 10 minutes a day beats a long session now and then.
- If you lose focus, come back to your breath.
- Use props and modifications.
- Some discomfort is normal; pain is a signal to stop.
