Easy Yoga Poses to Practice

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There are days when you just can’t make it to your carpet. You wake up too late. Your schedule is too busy. This course, which you would certainly take, is anticipated by another urgent commitment.

But sometimes it’s not your hectic schedule that hinders your practice. There are days when you just don’t feel like training. You press the nap again or watch another episode of this Netflix series or linger over dinner with your favorite people.

If you are a dedicated yoga practitioner, you may feel uncomfortable or even like a fraud if you miss your practice. But there is a way to honor your practice and your need for relaxation. You could call it minimalist yoga.

What’s on your way?

I once heard Judith Hanson Lasater say that if you stand up straight, then bend down and grab your toes, you have done tadasana and uttanasana—and this is considered yoga on this day. It was a great reminder that a minimalist approach to yoga remains from yoga.

If minimizing your practice makes you lazy, let go of this myth. Psychologists say that the idea of laziness is the product of a culture that overvalues work and undervalues rest. Feeling “lazy” can mean that you actually need to rest or take care of yourself. You may need to devote some time to inner reflection to determine why you don’t feel so motivated to practice. Changing expectations and letting go of attachments is a yoga practice in itself.

Criteria for “lazy yoga”

If you avoid your mat because you feel lazy, exhausted or tired, a short exercise can give you energy. Here are some poses that you can do if you don’t really feel like yoga. It looks like lazy yoga. But believe me, this is perfectly good yoga. Really, that’s it.

These are poses that you can easily get in and out of. Do not worry about wrapping your foot behind your head or wrapping yourself in astavakrasana (eight-angle pose). But if you do all the poses in this sequence—and there is no obligation to do this— you have moved your spine in all directions and stretched your whole body. And each posture can be adjusted to your mood or needs. (For example, they can all be performed on a chair or even in bed.)

Urvha Hastasana (ascending greeting)

Whether you get up in the morning or sit all day, this pose–which some teachers call a big mountain–is intuitive. Your body wants to stretch. From Tadasana, stretch both arms up and let your upper body lift as well, while keeping your shoulders away from your ears. Adjust the position of your arms and hands to the needs of your shoulders. You can practice against each other with V-shaped hands, shoulder-width apart or palms above your head.

From Hello to the top, you can take a gentle lateral turn. Push your hips to the right while curving your upper body and stretching your arms to the left. Your hands can be together or parallel, the palms are opposite each other. Refocus and then bend to the other side.

Uttanasana (standing forward bend)

From a standing position, bend forward in Uttanasana and let your arms hang freely, ragdoll style. When you release all the weight of the head and upper body towards the floor, you feel the stretching along the back of your legs and upper body. If you don’t feel dizzy, you can stay here as long as you like and enjoy the feeling that your back is relaxing.

Utkatasana (chair pose)

Stand up in Urdhva Hastasana or Tadasana with your hands on your hips. Then bend your knees. That’s it: chair posture. There are nuances in the posture–lean forward slightly, keep your back long and let your coccyx tilt slightly forward when lifting your abdominal muscles. You can hold your hands on your hips, reach them directly in front of you at shoulder level, or take them towards the ceiling in the traditional form. Laying is just as effective if you use the wall as a support.

Dandasana (stick pose)

Sit on the floor in front of you with your legs stretched out. Raise your head to the ceiling and straighten your spine. Do not be fooled by the stick posture: standing-abdominal and quadriceps engaged – requires a certain effort from your muscles. When you tense your heart, do not forget to breathe.

Paschimottanasana (Sitting Forward Bend)

Take a breath from the sitting position and let your back be long. As you exhale, bend forward, bend over your hips and bring your upper body towards your thighs. Stretch forward as far as you feel comfortable, bend the knees of your hamstrings and feel tense. You can reach your shins or toes, or keep your hands on your hips.