Easy Yoga Moves
You don’t need to be flexible to do yoga. Do these fun, simple exercises every day to build strength and flexibility over time.
Easy Yoga Stretching
Stretch Safely
Warm up with simple stretching exercises like trunk rotation, standing side bend, and shoulder stretch. Hold each stretch for 15 seconds two or three times to get the best benefit. When beginning, hold each yoga pose for two breaths. Remember to breathe slowly and steady, and do not hold your breath. As you improve, hold each pose longer. If you feel any pain or discomfort, stop!
Try the 13 Poses in Order: You don’t need any equipment. a towel, blanket, or mat might make some of these poses more comfortable.
Mountain Pose
  • Mountain Pose
  • Mountain Pose A
  • Mountain Pose B
  • Mountain Pose C
CLICK THE DOTS FOR STEP-BY-STEP INSTRUCTIONS. TAP THE DOTS OR SWIPE FOR STEP-BY-STEP INSTRUCTIONS.
  • This pose helps you relax and practice breathing deeply.
  • Pose A
    Stand tall with your feet slightly apart.
  • Pose B
    Place your hands on your tummy. Feel it move in and out as you breathe. Hold for two breaths.
  • Pose C
    Return to the starting position.
Warrior Pose 1
  • Warrior
  • Warrior Pose A
  • Warrior Pose B
  • Warrior Pose C
  • Warrior Pose D
CLICK THE DOTS FOR STEP-BY-STEP INSTRUCTIONS. TAP THE DOTS OR SWIPE FOR STEP-BY-STEP INSTRUCTIONS.
  • This pose stretches your chest, shoulders, and core muscles. It strengthens your shoulders, back, and thighs. It also improves your balance and concentration.
  • Pose A
    Start in Mountain Pose with your feet pointing forward.
  • Pose B
    Turn your feet 90° to the left. Rotate your hips to the left. Your feet should be wide apart, in a comfortable position.
  • Pose C
    Keeping your right leg straight, bend your left knee about 90°. Lean forward while raising your hands over your head. Touch your hands together.
  • Pose D
    Hold for two breaths, and then return to the starting position. Switch sides and repeat.
Standing Forward Bend
  • Standing Forward Bend
  • Standing Forward Bend Pose A
  • Standing Forward Bend Pose B
  • Standing Forward Bend Pose C
  • Standing Forward Bend Pose D
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  • This pose strengthens your lower back and builds core strength. It increases the flexibility in your lower back, and the back of your legs.
  • Pose A
    Stand tall with your feet slightly apart. Breathe in, raising your arms out to your sides, then hold for two breaths.
  • Pose B
    Breathe in again as you look up and reach for the sky.
  • Pose C
    Breathe out, sweep your arms back down to shoulder level and bend at the waist towards your knees.
  • Pose D
    Return to the starting position.
Warrior 2
  • Warrior 2
  • Warrior 2 Pose A
  • Warrior 2 Pose B
  • Warrior 2 Pose C
  • Warrior 2 Pose D
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  • This pose strengthens your legs, and opens up your hips and chest. It helps with concentration and balance.
    WATCH THE VIDEO
  • Pose A
    Start in Mountain Pose, with your feet wide apart and pointing forward.
  • Pose B
    Turn your right foot out to the side. Breathe in and raise your arms to your sides.
  • Pose C
    As you breathe out, look over your right hand and bend your right knee to lower yourself into a lunge. Hold this position for two breaths.
  • Pose D
    Straighten your knees and return to the starting position. Switch sides and repeat.
Chair
  • Chair
  • Chair Pose A
  • Chair Pose B
  • Chair Pose C
  • Chair Pose D
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  • This pose strengthens the muscles surrounding your ankles, thighs, calves and back. When you reach overhead, it strengthens your shoulder and chest.
  • Pose A
    Start in Mountain Pose, with your feet wide. Your weight should be balanced between the balls of your feet and heels.
  • Pose B
    Sit your hips back, resting your body weight on your heels with your chest lifted and your tailbone pointing back. Bring your thighs almost parallel to the floor while keeping your back straight.
  • Pose C
    Your arms can be at the center of your chest, or reach overhead in-line with your ears.
  • Pose D
    Breathe in as you come back to the starting position.
Triangle
  • Triangle
  • Triangle Pose A
  • Triangle Pose B
  • Triangle Pose C
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  • This pose uses every part of your body. It strengthens your core, opens your hips and shoulders, and stretches your legs.
  • Pose A
    Start with your feet wide, pointing forward. Turn your right foot out to the side. Breathe in and raise your arms out to shoulder height.
  • Pose B
    Breathe out and bend down to your right side like a pitcher ready to tip over. Reach for the ankle or your right foot with your right hand. Reach your left hand to the sky, and hold for two breaths.
  • Pose C
    Breathe in as you come back to the starting position. Switch sides and repeat.
Windmill
  • Windmill
  • Windmill Pose A
  • Windmill Pose B
  • Windmill Pose C
  • Windmill Pose D
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  • This pose strengthens and stretches your legs while toning your abdominal muscles.
    WATCH THE VIDEO
  • Pose A
    In Mountain Pose, stand with your feet shoulder-width apart and pointing forward.
  • Pose B
    Slowly bend forward at your waist. Place your left hand on the floor. You can use a can or other household object if you can’t quite reach the floor. Lift your right hand up and look towards the sky.
  • Pose C
    Lift your tailbone to the sky and press down into the floor through your feet. Lift your kneecaps up by tightening the thigh muscles. Keep your back and legs straight, but don’t lock your knees.
  • Pose D
    Hold for two breaths and slowly return to the start position. Repeat on the other side.
Tree
  • Tree
  • Tree Pose A
  • Tree Pose B
  • Tree Pose C
  • Tree Pose D
CLICK THE DOTS FOR STEP-BY-STEP INSTRUCTIONS. TAP THE DOTS OR SWIPE FOR STEP-BY-STEP INSTRUCTIONS.
  • This pose improves your balance and coordination. It also strengthens your upper and lower legs.
  • Pose A
    Start in Mountain Pose, tall and strong. When balanced, breathe in and raise your arms to your sides at shoulder height.
  • Pose B
    Lift your right leg and place that foot on the inner part of your left leg.
  • Pose C
    Raise your arms above your head and hold for two full breaths.
  • Pose D
    Breathe out as you return to the start position. Switch sides and repeat.
Cat/Cow
  • Cat/Cow
  • Cat/Cow Pose A
  • Cat/Cow Pose B
  • Cat/Cow Pose C
CLICK THE DOTS FOR STEP-BY-STEP INSTRUCTIONS. TAP THE DOTS OR SWIPE FOR STEP-BY-STEP INSTRUCTIONS.
  • This pose stretches and strengthens your back and core. It also builds core body strength.
    WATCH THE VIDEO
  • Pose A
    Start on your hands and knees. Breath in and press your tummy towards the ground. Look up and hold for two breaths.
  • Pose B
    Breathe out, round your back up and droop your head toward your belly button. Hold for two breaths.
  • Pose C
    Breathe in and return to the starting position.
Child’s Pose
  • Child’s Pose
  • Child’s Pose Pose A
  • Child’s Pose Pose B
  • Child’s Pose Pose C
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  • This pose helps you relax and stretches your lower back.
  • Pose A
    Start on your hands and knees with a straight back. Take a deep breath in.
  • Pose B
    Breathe out, while you sit back on your heels. Rest your forehead on the floor with your arms extended out in front of you. Take two breaths.
  • Pose C
    Breathe in as you come up to your hands and knees.
Downward Facing Dog
  • Downward Facing Dog
  • Downward Facing Dog Pose A
  • Downward Facing Dog Pose B
  • Downward Facing Dog Pose C
  • Downward Facing Dog Pose D
CLICK THE DOTS FOR STEP-BY-STEP INSTRUCTIONS. TAP THE DOTS OR SWIPE FOR STEP-BY-STEP INSTRUCTIONS.
  • This pose deeply stretches your back and opens your chest. It builds upper body strength. It also improves your concentration and relaxes your body.
  • Pose A
    Start on your hands and knees and take a deep breath in.
  • Pose B
    Breathe out and lift your tailbone into the air.
  • Pose C
    Straighten your knees and try to press your heels down towards the floor. Allow your head to drop, so your neck lines up with your spine. Hold.
  • Pose D
    Return to the starting position.
Plank
  • Plank
  • Plank Pose A
  • Plank Pose B
  • Plank Pose C
CLICK THE DOTS FOR STEP-BY-STEP INSTRUCTIONS. TAP THE DOTS OR SWIPE FOR STEP-BY-STEP INSTRUCTIONS.
  • This pose builds upper and core body strength.
  • Pose A
    Start on your hands and knees with your hands about shoulder length apart.
  • Pose B
    Putting your weight on your hands and feet, lift your knees up. Form a straight line with your spine from your head to your tailbone. Hold for two breaths.
  • Pose C
    Return to the starting position.
Locust
  • Locust
  • Locust Pose A
  • Locust Pose B
  • Locust Pose C
CLICK THE DOTS FOR STEP-BY-STEP INSTRUCTIONS. TAP THE DOTS OR SWIPE FOR STEP-BY-STEP INSTRUCTIONS.
  • This pose strengthens the muscles of your back, buttocks, arms, and legs. It also stretches your spine, chest, shoulders, and thighs.
  • Pose A
    Lie flat on your stomach. Extend your arms in front of your head.
  • Pose B
    Slightly lift your head and look forward. Raise your chest, arms, and legs off the ground into the air. Hold for two breaths.
  • Pose C
    Breathe out as you bring your body down close to the ground.
Great job!
To finish your yoga routine, work your way back up the page, doing the stretches in reverse order.
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