A dedicated yogi might be practicing yoga every day, going through a full cycle of poses to build strength, increase flexibility, or simply improve mental clarity. Maybe that’s not you though—and that’s okay. You don’t have to be a full-time practicer of yoga to reap its benefits. Learning a simple pose or two could help undo the stressors of everyday life and alleviate common ailments you’re suffering because of them.
So, if you’re yoga curious, here are five poses you can learn to treat those aches and pains a lot of us deal with:
Lower back stiffness? Try the pigeon pose. The pigeon pose is great because it stretches the deep hip rotators, improving your hip mobility and reducing your anterior hip tightness that feeds your lower back pain. Here’s how you do it: Start in a straight-arm plank position. Bring your right knee up toward your right wrist. Slide your right foot forward, keeping your shin angled comfortably. Extend your left leg straight back. Square your hips as much as possible. Stay upright and hold for 30 seconds. Switch legs and hold again for another 30 seconds.
Neck and shoulder tension? Try threading the needle. Thread the needle is a yoga pose that releases your upper back and rear shoulder muscles. It counteracts forward-head posture (often caused by sitting at a desk for prolonged periods) and improves thoracic spine rotation. Here’s how you do it: Start on your hands and knees. Slide your right arm under your chest with your palm facing up. Lower your right shoulder and head while keeping your hips stacked over your knees. Gently press the left hand into the floor. Hold for 30 seconds. Switch sides and hold for another 30 seconds.
Feeling stressed or anxious? Try legs up the wall. Legs up the wall will activate your parasympathetic nervous system. This lowers your heart rate and cortisol levels—in other words, it takes your nervous system out of overdrive. Here’s how you do it: Sit sideways next to a wall. Swing your legs up as you lie back. Keep your hips close to the wall or only slightly away. Keep your arms relaxed by your sides. Close your eyes and breathe slowly as you hold for 5 minutes.
Poor posture? Try the locust pose. The locust pose will activate your glues and upper back, and it strengthens your spinal extensions. This is good for countering the slouching or rounded shoulders you develop when you walk around with poor posture. Here’s how to do it: Lie face down with your arms by your sides. Press the tops of your feet into the mat. Lift your chest, arms, and legs slightly. Keep your neck neutral and look down. Engage your glutes gently (but not forcefully). Hold for 30 seconds and repeat three times.
Tight hamstrings? Try downward-facing dog. Downward-facing dog is a yoga pose that will decompress your spine and lengthen your hamstrings and calves. As a bonus, it’s also good for your shoulder mobility. Here’s how to do it: Start on your hands and knees. Tuck your toes as you lift your hips up and push them back. Bend your knees slightly if your hamstrings are tight. Press your chest toward your thighs while pushing your hands firmly into the mat. Hold for 30 seconds.
