Cat pose
This pose is done on all fours, drawing your belly to your spine and raising your back towards the ceiling. It’s great for stretching out sore lower backs and lets your muscles cool down, as this isn’t a super tense pose to hold. Keep this position for 30 seconds to relax the body.
Child’s pose
One of the easiest moves to do. Kneel with your legs together and sit back on your heels. Bend forward so your head touches the ground and rest your hands to the side. This pose helps reduce stress and relaxes the brain, along with benefits to the nervous system through deep breathing.
Cobra pose
This one is great for stress reduction and even asthma relief. Lie down on your stomach and place your hands near your shoulders. Slowly inhale and lift your chest off the floor with your hands in the same position. Hold this pose for 30 seconds to feel your chest start to open easier!
Leg up the wall pose
Pretty straight forward, you need to sit near a wall and extend your legs up the wall! Keep your spine straight and have a slight bend to the knees so your kneecaps don’t lock. This pose is great for circulation and stress reduction, and can be done in 60 seconds for immediate calming.
Bridge pose
Lie down on your back with your feet flat on the ground. Slowly lift your hips up from the ground using your feet and core, until you have a bridge formed between your head and feet. Make sure to focus on using your core and legs for support and not your back. This pose often helps with stress and headaches.
Cow pose
Usually followed up after the Cat pose, this pose is similar but this time you breathe out so your belly curves downwards towards the floor. Slowly lift your chin upward and hold for 30 seconds. This pose is relieving on the spine and can help your mind stay calm.
Happy baby pose
Lie down on your back and bend your knees into the chest, hold your feet and open your knees as wide as is comfortable for you. This pose helps the mind and body calm down and helps with fatigue levels. Hold this position for 60 seconds to feel that happy baby benefit!
Seated forward bend
This begins with you sitting down and legs extended in front of you. Bend forward over your legs with an attempt to touch your feet, but only bend so far that is comfortable and not painful. This pose stretches out your muscles and reduces tension in the body.
Eagle pose
Start by standing and bend your knees slightly. Lift your left foot up and cross your left thigh over the right. Hook the top of the left foot behind your right calf. Cross your arms over at the forearm, and press your palms together. This pose is great for concentration and balance, simultaneously recentreing your thoughts and remaining present in your body.
Plow pose
This one requires slightly more flexibility but is still great for beginners. Lay on your back and inhale whilst slowly lifting your legs and hips towards the ceiling. If you can, slowly lower the toes to the floor (behind your head) or hold in whatever stretch is most comfortable. This pose is great for stress and fatigue.
Corpse pose
It sounds scary but it’s not, promise! Lie down on your back and make sure your legs don’t touch. Have your palms facing upwards and breathe deeply with your eyes shut, focusing on relaxing each muscle in your body. This pose is relaxing and calms down each point of the body, just be careful you don’t fall asleep.
Camel pose
Kneel on the floor and gently lean back holding your ankles, with your chest raised to the ceiling. If you can’t reach your ankles, try holding the back of your pelvis and bending slightly backwards instead. This pose helps with muscle aches and emotional regulation.
Simple sitting pose
Sit on your mat and slowly cross your legs, right foot under left knee, and vice versa. You can keep your palms flat on your knees or bring them up to your chest, palm to palm. Breathe deeply and hold this pose for 60 seconds for an instantly calming effect.
Mountain pose
Begin standing and slowly lift your body, but keep the calves and feet feeling rooted down. Make sure that your pelvis is in line with your shoulders, and your back isn’t curved or hunched. Let your arms naturally hang. This pose is helpful for posture and back tension, as well as energy levels and focus.
Warrior one pose
Begin standing and slowly take a step back with whichever leg you wish. It will be almost a backwards lunge but take care to not stretch too far, keeping the back foot rooted down. With your back leg straight out and the front bent and squared at the knee, lift your arms straight into the air with palms together. Breathe deeply and focus on balance.
Standing forward fold
Stand straight and breathe deeply, then slowly bend over your front to fold over your legs. If your hamstrings feel tight, slightly bend the knees to allow your spine to release and help you to get lower. Let the head hang heavy. This pose helps with stress retention in the body as well as improving mobility.
Garland pose
Begin standing with your feet about a mat’s width apart. Bend the knees and lower your butt to the floor to relax into a full squat. Your toes may want to turn out which is fine, but don’t over do it. Press your palms together at the chest and breathe. This pose is great for flexibility and pelvic pain, as well as centring yourself and improving balance
Low lunge pose
To start this move, begin standing straight and slowly take a large step forward with one leg. After that, slowly reach down to place both hands either side of the front foot, so you end up straightening out the back leg fully. Make sure your shoulders are in line with your front knee, everything facing forward, and aim to keep your shin over your ankle.
Tree pose
A popular pose due to it’s beginner friendly moves. Begin standing, then slowly lift your chosen foot up and place it flat on the lower inner thigh of the opposite leg, just above the knee. Find your balance, and then raise both arms in the air palms up, to make the ‘tree’ shape. This improves confidence and mood, instantly reducing stress.
Plank pose
This isn’t just a gym move! Begin on your knees and place both hands out in front on the mat, in line with your shoulders. Then, slowly step both legs out, so you create a plank line with your body. Focus on using your core for strength and not rounding your back. This pose is great for strength and stamina.
Staff pose
Sit down on your mat and straighten your posture. Extend both legs out in front of you so everything is in straight lines. Flex your feet up and back, feeling the tension in your legs, but remain sat in good posture. This pose helps with back strain and flexibility, as well as improving self esteem.
Cobbler’s pose
Gravity will help stretch out the inner thighs. Begin seated on the mat, and place both feet flat together. Slowly inch your feet closer towards your body, with help from your hands, but not until it’s painful. Sit up straight and breathe deeply. This pose helps with leg flexibility and is calming to the body.
Half lord of the fishes pose
A bit of a mouthful, but this pose has many great benefits. Start by sitting cross legged, then lift your left leg over your right, placing the foot flat on the floor. Twist your torso to the left and place your elbow behind your left knee, palm open. Feel the tension in the twist, it will help with muscle aches and digestive issues.
Thread the needle pose
For relieving tension in the shoulders this is the pose for you. Begin on your knees and lean forward towards the mat. Reach out one arm straight in front of you and tuck the other one underneath, stretching out that shoulder. This pose is similar to child’s pose and can be done right after to increase its benefits.
Head to knee pose
This pose will help you stretch further each time. Sit down with both legs extended in front. Choose a leg to turn in and fold into the body, with your foot flat against the other inner thigh. Stretch over the straight leg and grab your foot to stretch the leg and back.
Seated wide angle straddle
This pose can be adapted to your own flexibility. Sit down and slowly stretch your legs wide, wide enough to feel tension but no pain. Flex both feet up into the air, and begin to bend the body down towards the floor. This pose helps to reduce any stress build up and increase flexibility over time.
Supine spinal twist
Twisting in yoga is a great way to end a session. Lay flat on the ground, lift the left leg and drop the thigh over the right stretched out leg. Keep your arms outstretched to the sides and your face looking up, just twisting the lower body. Keep your knees in line with your waist.
Half forward bend
Stretching like this can help with mobility over time. Begin standing and breathe deeply. Exhale as you bend forward over your feet and aim to touch the ground. Don’t force yourself if you can’t reach the ground, just keep bending where it is comfortable. Make sure to keep your feet flat on the ground.
Reverse warrior pose
From a standing position, lunge forward to create a bend in the front leg but straighten the back leg. Make sure your hips aren’t twisted and place your left hand on your left (back) leg just above the back of the knee. Raise the other arm up and slightly bend backwards. This pose opens up the chest and can help with stress.
Triangle pose
This pose benefits the strength in your legs and hips as well as opening the chest. Begin with your legs slightly far apart and arms stretched out at your sides. Turn the foot out you are going to stretch to, and lower the body to the side, reaching for your foot. Keep the other arm in the air.
Downward facing dog pose
Popular for a reason, this pose is easy to do and make accessible. Begin standing and crouch down to the floor with your hands on the mat. Crawl your hands up the mat, until you’ve reached a pointed shape in the air with your body. Keep both feet and hands as flat as possible and don’t lean too far forward on your hands.
Eye of the needle pose
You’ll feel the benefit of your lower body being stretched after this pose. Lay flat on your back, and lift your legs up towards your chest. Tuck your left foot over your right knee, grab just under your right knee with both hands and gently pull towards you.
Open wing pose
This pose will help you breathe by opening up the chest. Start by laying on your back and turning to the left. Out stretch your left arm behind you, still facing left. Straighten your left leg out, and bend the right leg with the foot flat to the floor. Let the right arm hang over the body.
Hero pose
Get into a kneeling position, knees together, and place your feet slightly wider than your hips. Sit back so your bottom reaches the floor, in between your feet. If this is uncomfortable, place a pillow or block there before you sit. Sit up straight and breathe deeply, this pose is beneficial for stress when held for five minutes or longer.
Fish pose
This pose can help relieve tightness in your chest and back. Sit with your legs stretched out in front, and place your hands just above your bottom with your palms down. Expand your chest and lean back onto your forearms, using your arms to keep you lifted.
Extended puppy pose
Start on all fours and extend your arms forward so they are stretched out on the mat. Gently rest your forehead on the mat and allow your bottom to slightly raise in the air, elongating the spine. Allow your chest to open up and breathe deeply for a calming effect.
Reclining bound angle pose
Doing this move in a morning can help reduce anxiety. Start by laying down flat, and put your feet together at the soles, with knees bent outwards. Place one arm on your heart and one on your stomach. Slowly lower your knees down more and more until you feel tension but not pain.
Stick pose
One of the easiest poses out there. Start by laying flat on the mat with your legs extended. Raise your arms above your head and keep them straight, but resting on the ground. Inhale and stretch the body as long as you can, and hold between 5-10 seconds. This pose helps with circulation and stress relief.
Rag doll pose
Stand with your feet hip-width apart. Bend your knees gently and fold forward starting from your hips. Bend your elbows and grab each elbow with the opposite hand. This pull on the elbows will open up the tension in your back and shoulders. Hold for 10-60 seconds.
Revolved abdomen pose
Lie face up with your arms outstretched to the sides. Bring your knees to your chest and slowly drop them to the right, don’t force it. Slowly turn your head to the left, keeping your shoulders to the floor. Hold for 10-30 seconds before turning and doing the opposite legs. This twisting motion helps with digestion and circulation.