What are the easiest hatha yoga poses

7 simple yoga exercises that are always good for everyone

It doesn't always have to be time-consuming and complicated - that applies to a lot in life. For food, all forms of possession (keyword minimalism) and also for yoga. Sure: During a retreat or when we have a lot of time and energy, yoga practice lives of a certain intensity and length. But there are also other times in life, for example in a particularly stressful phase of everyday life. Here you can instinctively feel that yoga would do you good now - precisely because it is stressful. Because yoga and meditation help you to be more mindful of yourself, your body and your needs. But you don't have the time and energy for a detailed yoga class. And that's the wonderful thing about this life and health system: With just a few yoga exercises (or sometimes just one!) You can make a difference - for your mood, your health and your well-being.

You can always practice these asanas, no matter how tired, tense, stressed or immobile you feel:

1. Cat-cow

This yoga exercise is really easy - but it has an immense effect. The gentle movements of the cat-cow flow mobilize the entire length of the spine and are therefore particularly beneficial after getting up. At the same time, they help you to connect with your breath via a very gentle flow movement and stimulate blood and lymph flow.

That's how it's done:

  • Get into the four-legged position and make your entire back round like the hunch of a cat.
  • Then come into a guided hollow back. Be careful not to overextend the neck.
  • Repeat this process a few times.

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2. Mountain pose (Tadasana)

The great thing about Tadasana: You can also practice this asana far away from the mat. And you should because our posture can have a huge effect on our health. Your back will thank you - and ultimately your mood, because the yoga exercise grounds you strongly. So: soon just wait for the bus in the mountain position. This will also help you stay mindful.

That's how it's done:

3rd tree (Vrikshasana)

The tree is all about balance. And we can usually use them well in the rest of life. So if you don't feel really stable (whether mentally or physically), just practice the tree for a few breaths. The exercise increases your mindfulness and at the same time trains the core muscles very gently.

That's how it's done:

4. Put your legs on the wall (Viparita Karani)

This asana is used for regeneration. Inverse postures allow the blood and lymph flow to flow towards the heart and head. This will help you come down after a stressful day. Your neck and back can relax, as can your feet and knees. This simple yoga exercise is particularly effective before going to sleep.

That's how it's done:

  • Lie on your back in front of a wall.
  • Now stretch your legs straight up and support them on the wall.
  • Let go and stay in the asana for a few minutes.

5. Child posture (Balasana)

The name of this asana already suggests it: The child posture makes you (almost) a small child - at least physically. You make yourself very small, like a package. This is very quick and easy and ensures deep relaxation. Your back in particular is stretched lengthways, so you release tension. At the same time, the yoga exercise massages your abdominal organs and calms the nerves.

That's how it's done:

  • From the heel seat, rest your torso on your thighs.
  • Bring your forehead down on the mat in front of your knees.
  • With your palms facing up, rest your arms next to your body.
  • Lower your shoulders and lower your buttocks towards your feet.
  • Remain in balasana for a few breaths and relax.

6. Crocodile (Makarasana)

The crocodile is a gentle twist exercise that is usually practiced in the yoga class just before the final relaxation. But even without prior long practice, it is very easy to perform and has similar positive effects as more intense twisting postures: It has a strong detoxifying effect on the digestive tract, relieves stress and can at the same time relieve tension in the spine - especially the lumbar spine. The shoulders and neck experience a gentle stretch.

That's how it's done:

  • Lie on your back and put your arms outstretched.
  • Lift your buttocks and place them a little further to the right.
  • Now bend your knees and place them on top of each other to the left.
  • Look to the right.
  • Hold the asana for a few breaths, then practice on the other side.

7. Shavasana

Shavasana is often underestimated. “Doing nothing” is not so easy at first, but it has an enormous effect on yoga practice: Only through the relaxation posture can the prana, i.e. the energy that you have activated during the exercises, be distributed throughout the body. If you don't feel like a whole yoga sequence today, you can also practice Shavasana as a solo practice. The position in the dead helps you come down, to be completely with yourself and to collect yourself.

That's how it's done:

  • Lie on your back and relax your arms and legs.
  • Let your feet fall outwards and place the backs of your hands on the floor so your shoulders can loosen even more.
  • Relax your entire body and mind for a few minutes.

At YogaEasy Merle combines her passion for yoga with a weakness for everything digital. That's why she takes care of our online content and writes about the topics that are close to her heart: yoga, spirituality and health. When she's not in front of a screen, she's either standing on the yoga mat or burying her face in a book (okay, sometimes it's an e-reader too ...).