HomeHealth & Fitness21 Basic Yoga Poses for Beginners: Plus Vids

21 Basic Yoga Poses for Beginners: Plus Vids

It’s time to study some yoga poses!

Whether you’re comfy on a yoga mat otherwise you suppose a downward canine is simply one thing your pet does, you’re in the proper place.

We educate yoga in our Online Coaching Program the place a few of our shoppers have used it to enhance their again ache…like Brain right here:

Brian's before and after

He additionally switched up his weight-reduction plan and misplaced 75 kilos!

I can’t wait that can assist you get began.

Today’s yoga poses can be damaged out into three ranges, for you to progress in problem.

What can I say, we love leveling up right here at Nerd Fitness. Most of our poses are primary, Level One, in case you might be fully new to yoga. However, we’ll embrace a couple of extra superior poses so you’ll be able to take it additional.

We’ll begin by discussing a little Yoga 101, in case you might be completely misplaced proper now and don’t know yoga from yogurt. If you wanna skip to your required video or pose, simply click on on it.

Beginner Yoga Workout:

Basic Yoga Poses (Level 1)

  1. Seated Cross Legged
  2. Table Top Cat-Cow
  3. Child’s Pose
  4. Forward Fold
  5. Standing
  6. Standing Mountain
  7. Cobra
  8. Low Lunge
  9. Knee Hug
  10. Corpse Pose

Beginner Yoga Poses (Level 2)

  1. Downward Dog
  2. Crescent Moon
  3. Bridge
  4. Half Splits
  5. Lunge
  6. Ninja
  7. Seated Side Fold

Intermediate Yoga Poses (Level 3)

  1. Chair Pose
  2. Warrior 2
  3. Extended Side Angle
  4. Rebel Warrior

Yoga Stretches for Desk Workers

  1. Wrist Mobility Video
  2. Proper Posture Video

Roll out the matt! Let’s do some yoga.


Someone doing a downward dog

Yoga means plenty of various things to completely different folks… like Windfarm Yoga apparently, to the lady within the photograph above. As one commenter from Cracked identified:

“The only thing I know for sure about yoga is that whatever you’re doing when you practice it, you’ll be assured by someone that it isn’t “real yoga.”[1]

I’m not inquisitive about that specific facet of the yoga debate: folks want issues to argue about and get offended over…as a result of Internet. What’s necessary to me is getting extra folks inquisitive about attempting yoga out as a result of it’s rattling enjoyable and may actually enhance your life.

After all, as Vox explains:

“Yoga appears to assist alleviate decrease again ache, enhance power and suppleness, and scale back irritation within the physique — which, in flip, will help stave off power illness and dying.

Emerging analysis suggests yoga can improve physique consciousness, or consideration to the sensations and issues happening inside you. That’s no small matter: Researchers suppose heightened physique consciousness can enhance how effectively folks maintain themselves.”[2]

Science is basically telling us: Yoga will help you change into extra versatile like Black Widow, enhance your power just like the Hulk, lengthen your life just like the elves of Rivendell, and offer you psychological consciousness like Yoda.

The jury remains to be out as as to whether or not it grants us telekinetic powers.

A classic scene from the Empire Strikes Back

Please e-mail me if a yoga apply helps you levitate rocks. 

When I approached yoga years in the past as an try to enhance my flexibility and to fight poor posture, I used to be initially nervous about trying silly or discovering some facet of the train that didn’t sit proper with me.

Instead, I discovered a complimentary, fulfilling exercise that helped enhance my flexibility and mobility, alleviated my decrease again ache, opened up my hips to fight a lifetime of sitting, and even helped me quiet my overactive thoughts!

Plus, it was like a power-up for my power exercises.

It’s now an exercise I do with regularity all through my week, incorporating yoga stretches throughout the day in between desk sessions, after figuring out, and attending the occasional class to degree up.


A picture of the NF Yoga crew

If you learn Nerd Fitness, you’re most likely a skeptic. After all, one of many Rules of the Rebellion is to query every part!

So you is perhaps pondering: “Steve, you’re not going to ask me to start speaking in mantras, chanting OMMMMMM, and work on improving my spiritual chi.”

As any individual who began yoga with the very same reservations, I sit earlier than you a modified man. For starters, in case you determine the religious points of the apply aren’t for you, you’re not alone: analysis into yoga’s historical past can lead down an web rabbit gap of controversy that’s bottomless.[3]

So we’re not going to leap in that combat.

Instead, what you’ll find on the subject of yoga is examine after examine exhibiting that this type of train rocks.

Here’s why yoga is useful:

1) A physique ready to deal with something: at Nerd Fitness, we’re big followers of power coaching, and yoga is its excellent praise. It elongates your muscular tissues, improves your flexibility, can launch stress in your neck and shoulders, and helps you do issues like contact your toes![4] It will help you construct stronger muscular tissues, enhance steadiness and stability (particularly for our older rebels[5]), and make you extra “antifragile” (one among my favourite phrases).

As one examine factors out:[6] 

Yoga topics exhibited elevated deadlift power, considerably elevated decrease again/hamstring flexibility, elevated shoulder flexibility, and modestly decreased physique fats in contrast with management group.

2) Yoga is nice for decrease again ache: If you’re one of many 31+ million folks like myself who battle with decrease again ache, yoga will help.[7] Yoga actually helps these of us caught at a pc all day lengthy as effectively.[8]

A gif of yoga

3) Yoga will help meet weight reduction targets when mixed with a healthy diet. Look, everyone knows our weight-reduction plan is accountable for 80-90% of our success on the subject of weight reduction. The different 10-20% of the equation is taking part in bodily actions that push your physique outdoors its consolation zone.

Yoga is an effective way to burn a couple of additional energy and maintain your mind centered on “I am doing healthy things and thus I should be eating healthy foods!” It will help enhance our combat towards heart problems, hypertension, and weight problems.[9] It’s additionally an awesome rest day activity to maintain you on monitor once you’re not doing all of your different exercises.

4) Speaking of which…yoga could be completed each single day, and could be completed anyplace. No health club required, no tools required – no excuses! On high of that, as a result of it’s a low-impact exercise and doesn’t overly tax your muscular tissues like a powerlifting session, you are able to do yoga each single day, anyplace you could find a tender place to take a seat down: your front room, a park, a seashore, your bed room, on the moon, and many others.

5) Yoga can quiet an overactive thoughts: We reside in a world with a distraction round each nook; we learn Facebook or our favourite weblog whereas checking e-mail and texts… whereas attempting to work a day job. If you’re something like me, your thoughts races 1,000,000 miles an hour, and attempting to develop a way of management and calm over your thoughts is like herding cats. We’ve already defined the advantages of Meditation for Nerds; yoga could be tremendously useful with turning into extra conscious of our our bodies and assist with decreasing stress and anxiousness.[10]

Lastly, if yoga is nice sufficient for badass Dhalsim from Street Fighter II, it’s adequate for me:

Alright, I’m going to imagine at this level you might be on board with yoga. If with the ability to fully demolish a automobile along with your naked fingers doesn’t persuade you, nothing will.[11]

So let’s go over some yoga poses and routines.


A yogi meditating

We’ll begin out our clarification of various yoga poses by exhibiting you what the top end result can appear like.

Here’s a whole routine overlaying some primary yoga poses:

The above video (Water Series – A)  is taken from our course, Nerd Fitness Yoga (a part of Nerd Fitness Prime). If you prefer it, I’d encourage you to go browse the web page and test it out.

Nerd Fitness Yoga is a course you’ll be able to comply with alongside throughout the consolation of your individual residence, and it’s constructed particularly for members of the Rebellion: simple to comply with directions, an inviting angle, and as you’ll be able to inform… some corny jokes from yours really.

This course will work for women and men of all shapes, ages, and sizes, giving anyone the arrogance to get began IMMEDIATELY. Follow it often and you’ll count on the advantages of the handfuls of research I linked above on the subject of yoga apply.

Symbols from the Nerd Fitness Yoga course

In addition to a HUGE pose library and step-by-step directions, it additionally comprises all the following full-length yoga periods filmed in HD:

  • Water periods: Two newbie yoga movies (25 minutes every, first one was above)
  • Fire periods: Two intermediate yoga movies (half-hour every)
  • Star periods: Two superior yoga movies (40 minutes every)
  • Deep stretching routine (40 minutes)
  • 6 supplemental mobility movies (that may assist with decrease again mobility, learn how to lastly contact your toes, and so forth. Two of that are beneath.)

All of those movies could be streamed or downloaded to any system as many instances as you’d like so you’ll be able to apply yoga wherever, each time.


 #1) Seated Cross Legged

One of the most well-liked yoga poses is solely Seated Cross Legged.

A seated place helps loosen up, reset, and open your hips up a bit.

Bring your self all the way down to a seat on the ground, no matter is most comfy. Cross one ankle of the opposite in entrance of you and sit cross-legged.

Take an enormous breath in and straighten your backbone as if there was a string pulling your head and neck as much as the ceiling. Breathe out, however maintain that upright posture.

Hands can relaxation in your knees, however shouldn’t push out or stress your legs.

#2) Table Top Cat-Cow

This is definitely a collection of some poses (Table Top, Cat, & Cow) that’s utilized in virtually each yoga session to assist reset your spines and heat up your again.

Start in Table Top, along with your fingers underneath your shoulders and your knees underneath your hips. Your backbone ought to be parallel with the ground to begin.

Exhale and slowly press into your fingers as you abs up in the direction of your backbone. Round your backbone to the ceiling as you convey your chin in the direction of your chest. Gently push out your shoulders.

Inhale and loosen up your abs when you convey your hips again down. Lengthen your torso as your head comes up and appears in the direction of the ceiling. Your chest ought to come ahead barely and your decrease again ought to push into your pelvis.

Relax and return again to a impartial Table Top place.

#3) Child’s Pose

Child’s Pose is taken into account a resting place. This signifies that any time you’re feeling overwhelmed, overheated, or pressured a few explicit pose or variation whereas doing yoga, STOP what you might be doing and are available slowly right into a Child’s Pose to relaxation.

This pose helps decrease stress, refocus your thoughts, and calmly stretch primarily your decrease again, hips, and thighs.

Start by kneeling on the ground along with your toes touching behind you. Widen your knees so they’re just a bit wider than your hips. Gently decrease your physique between your knees and hips.

Your arms will stretch out calmly in entrance of you and you’ll drop your shoulders to the edges and down.

A variation you should use (which can be simpler or tougher for you) is to tuck your toes underneath your ft, as an alternative of getting the tops or facet of your ft towards the bottom. Do whichever variation is most comfy and pure for your physique.

#4) Forward Fold

Forward Fold is one other one among our hottest yoga poses. It’s primarily centered on stretching the decrease again, hips, hamstrings, and calves.

Start standing and gently bend ahead as you lengthen your torso and backbone. As you fold in the direction of the bottom, maintain your knees straight (however not locked out). If you’ll be able to, seize the again of your calves and gently pull your self deeper into the fold.

As you breathe in, you’ll be able to elevate barely and lengthen your torso and backbone forwards. As you exhale, you’ll be able to fold ahead once more into the stretch.

To scale this down, you could use blocks to assist increase the ground. Keep your knees straight and your backbone lengthy, and fold so far as you’ll be able to comfortably go.

#5) Standing

Standing pose is a resting and centering pose in yoga, however don’t take it for granted.

Even after we are standing in between poses, make sure to keep sturdy, lively, and rooted via your ft. Your ft also needs to be flat and never rolled in or bowed out.

Activate your hips to forestall locking out your knees and maintain your posture and backbone tall and elevated.

Finally, your shoulder ought to be open and your chest broad. Neck consistent with your backbone (not hunched ahead). Stretch tall out of your hips via your head.

#6) Standing Mountain

The Yoga Volcano Pose

Standing Mountain is a good pose to heat up our shoulders and backbone.

Start by staying sturdy and rooted via your ft (that are flat on the bottom). Legs lively, however not locked out. Shoulders open and neck consistent with backbone.

As you’re taking a deep breath, convey each arms straight out in entrance of you and up overhead in the direction of the ceiling. Make certain your shoulders aren’t hunched and near your ears, however moderately relaxed and launched down.

Rooting via your shoulder blades, pull your backbone and arms in the direction of the ceiling.

#7) Cobra

The Yoga Cobra Pose

Cobra is a well-liked pose that just about all the time follows Plank as a transitional sequence in lots of yoga periods.

This pose primarily stretches the shoulders, chest, backbone, and abdomen.

Start by laying flat on the bottom in your stomach, with the tops of your ft on the ground. Your fingers ought to be positioned underneath your shoulders (very like you’d think about beginning a pushup).

Slowly push down via your fingers and straighten your arms to elevate your chest up off the ground, however not like a push-up, maintain your hips, thighs, and tops of ft rooted and pushing down in the direction of the bottom.

Move your shoulder blades again, elevate your chest, and look ahead and barely up. Hold for a number of seconds after which slowly launch down.

To scale this pose down, solely increase your chest and head to the place you might be comfy. Be certain to maintain your hips and thighs pushing all the way down to the ground, even when meaning you’ll be able to solely increase your chest a bit.

#8) Low Lunge

The Yoga Low Lunge

Low Lunge is a variation of Lunge that may be a constructing block for a number of extra superior poses. It’s mostly considered a Lunge along with your knee on the bottom.

This pose will primarily stretch and strengthen the groin, hamstrings, and hips.

Often, you’ll get right into a lunge by beginning in a Forward Fold and slowly stepping one among your legs again behind you. If it’s good to, you’ll be able to scoot your foot again a number of instances till you’ll be able to have your entrance knee instantly over your entrance ankle.

As you convey your leg again, drop your again knee to relaxation on the bottom. This will assist assist a few of your weight, however the majority of your weight ought to keep pushing ahead via your entrance knee and hips.

Bend your torso over your entrance knee and lengthen your backbone ahead. Your weight ought to be urgent down via your heels.

To scale down, you should use blocks on both sides to steadiness your self extra with out having to succeed in all the best way all the way down to the ground.

#9) Knee Hug

This pose is used to compress and tighten your physique. It’s typically used proper earlier than Corpse Pose on the finish of periods to reset.

Start this pose by mendacity in your again along with your legs and arms straight out. Take a deep breath and slowly convey your legs collectively and your knees lifted towards your chest.

As your knee comes up, wrap your arms round them and clasp your fingers collectively. If you’ll be able to’t fairly wrap your arms you’ll be able to attain down every hand and gently pull in your kneecaps.

Gently squeeze your knees into your chest, retaining your again flat on the bottom and dropping your shoulders down. You can focus your eyes down the middle of your physique.

If for any cause you will have bother doing this, merely increase your knees in the direction of your chest so far as they may go. Hold for a couple of seconds and launch again down.

#10) Corpse Pose

Everyone’s favourite yoga pose, and sometimes a approach to finish a whole session! And whereas at first, it will possibly appear to be simply mendacity on the bottom, there’s extra to it than that.

This poses is incredible for calming the thoughts, relieving stress, and enjoyable the physique again right into a impartial place.

You’ll have a want in the direction of the top of a session to skip over Corpse Pose and transfer on.

Don’t! Spend a couple of minutes coming again down and resetting your physique in every session.

Start by laying in your again. Your arms ought to stretch down comfortably to every facet, barely away out of your physique. Both your legs stretched out and with a bit area, as effectively.

Do your greatest to “release” your shoulders and neck and allow them to fall impartial as effectively (even when on our backs we have a tendency to interact our necks).

Focus in your respiratory and on enjoyable any tight or sore areas of your physique.

If it’s good to, flip onto your facet and bend your knees (laying in your facet fully). Wiggle your toes, ankles, fingers, or wrists as wanted.


#1) Downward Dog

A yoga downward dog pose

This pose primarily focuses on stretching the shoulders, hamstrings, and calves.

The first few instances you get into Downward Dog, you’ll need to begin in your fingers and knees (what we name Table Top), however along with your arms a bit bit ahead of your head. Pushing into your fingers and toes, slowly elevate your knees off the bottom.

If you’ll be able to, slowly straighten your knees (don’t lock them) as you gently stretch your heels all the way down to the bottom. Once comfy, you’ll be able to work your shoulders again towards your tailbone.

To scale this down, you’ll be able to elevate your heels additional off the bottom and/or bend your knees for simple modification. You may also use blocks to raise your arms as one other various.

#2) Crescent Moon

Crescent Moon is a variation of Low Lunge the place we stretch upright in the direction of the ceiling.

This pose primarily stretches and strengthens the groin, hips, chest, backbone, and shoulders.

To begin this pose, you’ll need to get into a cushty Low Lunge. Usually, this implies stepping one leg ahead from Downward Dog or stepping one leg again from Forward Fold, after which dropping your again knee down rooted on the bottom.

As you’re taking a deep breath, convey your torso up from lunge to upright and stretch each fingers straight up towards the ceiling.

Instead of arching your again, draw your hips down and ahead and lean your shoulder again (retaining it straight and engaged).

To scale this pose down, you’ll be able to simply keep in Low Lunge and work on stretching with out extending upward.

#3) Bridge

The Yoga Bridge Pose

Bridge is a backbend pose that primarily stretches and strengthens the again and backbone, but additionally the chest, shoulders, and neck.

Start by laying flat in your again. Bring your ft flat on the bottom as near your butt as they comfortably sit. Arms ought to be flat and all the way down to your sides.

Pushing down via your ft and arms, slowly elevate your butt off the ground and into Low Bridge (round when your backbone is straight along with your legs).

If you might be comfy, you’ll be able to convey your fingers collectively underneath your self. Continue to slowly push your hips and butt in the direction of the ceiling, ensuring to maintain your knees over high of your ankles. Work in the direction of parallel with the bottom for the complete Bridge pose.

To scale this down, cease in Low Bridge if going additional is uncomfortable. If Low Bridge is tough, simply apply transferring your hips barely off the bottom from the beginning place. As you acquire extra flexibility, you’ll work to carry in Low Bridge.

#4) Half Splits

The Yoga Half Splits Pose

This pose primarily stretches your hamstrings, hips, and decrease again.

To begin this pose, get right into a Low Lunge. Your again knee ought to be firmly rooted on the bottom.

Slowly shift your weight as you progress your hips and torso over your again knee. As you do that your entrance leg will go from bent on the knee to completely prolonged straight in a line.

If you want them, you should use blocks or a supporting prop on both sides now to assist your weight (in case you can’t attain the bottom right here).

Slowly fold ahead excessive of your prolonged entrance leg, along with your hips staying rooted again and over high of your knee that’s on the ground.

To scale this down, use blocks on both sides as prompt above. You may also keep upright (as an alternative of folding in the direction of the top). Stop within the development everytime you lose consolation.

#5) Lunge

The Yoga Lunge Pose

The Lunge is a serious constructing block for all types of yoga poses. Many poses are variations of or come out and in of the Lunge.

This pose will primarily stretch and strengthen the groin, hamstrings, hips, and knees.

Often you’re going to get into lunges beginning in a Forward Fold and slowly stepping one among your legs again behind you. If it’s good to, you’ll be able to scoot your foot again a number of instances till you’ll be able to have your knee instantly over your entrance ankle.

Bend your torso over your entrance knee and lengthen your backbone ahead. Your weight ought to be urgent down via your heels and your again knee ought to be lively along with your knee straight all through.

To scale down, you should use blocks on both sides to steadiness your self extra with out having to succeed in all the best way all the way down to the ground. At any time, you may as well drop the again knee all the way down to the bottom coming into Low Lunge as an alternative.

#6) Ninja

The Yoga Pose Ninja

One of probably the most enjoyable poses to make sound results whereas doing, Ninja is definitely a collection of actions moderately than a single pose. You may also have heard it referred to as a Side Lunge, however that is Nerd Fitness, so we’re going with Ninja.

This pose helps strengthen the whole decrease physique and stretch out the hamstrings.

Start by reducing your self right into a half squat (Frog Prep).

Choose a foot and switch your toes out a bit wider. Walk your fingers over to your foot. Bend deep into that facet’s knee as you elevate up onto the heel of your reverse foot. Point or flex that foot up in the direction of the ceiling.

Bring your fingers to prayer in entrance of your chest. Extend each arms out in an upward-facing arc and look in the direction of your prolonged leg. Hold the pose and maintain your leg muscular tissues engaged.

Slowly come again as much as Frog Prep (physique within the center) and slide over to the opposite facet repeating the steps above.

#7) Seated Side Fold

The Yoga Side Sold Pose

Seated Side Fold is an effective, easy mixture of a fold and a facet stretch in a single pose. Sometimes referred to this as “Half Dragonfly” as a nickname.

This pose primarily stretches your backbone, decrease again, hamstrings, and groin.

Start in a seated place, along with your legs outspread broad in a V form in entrance of you. About a 90-degree angle between your legs.

Bring one among your ft over to your different thigh, in order that the underside of your foot rests tucked in and touching your factor simply above the knee.

Keeping your hips rooted down and your backbone prolonged tall and in the direction of the ceiling, you’ll be able to gently fold over and use your arms to stroll down your chest in the direction of the bottom subsequent to the thigh and knee of your totally prolonged leg.

You ought to be barely off-center, consistent with your straightened leg (moderately than a conventional fold which might come straight to the middle).

To scale down this pose, you’ll be able to keep within the unique seated place with each legs out in entrance of you in a V. Gently fold ahead a bit to every facet and also you heat up.


#1) Chair Pose

The Yoga Chair Pose

Chair pose is the idea for lots of the extra superior strikes present in yoga. It primarily stretches the chest and shoulders, whereas serving to to strengthen your core and legs.

Start in Standing along with your arms out in entrance of you. Slowly bend your knees, transferring them progressively extra ahead away out of your toes. At the identical time, drop your hips and butt again as you attempt to obtain a 90-degree angle along with your thighs and calves.

As you sit down, your arms will come straight above your head (subsequent to your ears), pointing up with palms dealing with in.

To scale this down, you’ll discover it a bit simpler to maintain your arms out in entrance of you – or coming in the direction of your chest forming a “ball of energy.” Like in Dragonball. Drop your hips solely as little as you’ll be able to comfortably preserve for a secure maintain.

#2) Warrior 2

The Yoga Warrior Pose

This pose primarily strengthens your shoulders, arm, thighs and opens up your chest and shoulders.

Starting in Standing, exhale as you the 1st step foot again. Align your again heel behind the opposite heel after which flip your again foot out 90 levels.

Turn your hips out and align your ahead thigh along with your ahead knee. Slowly increase your arm, one ahead and one again, each parallel to the bottom.

As you exhale, bend the proper knee ahead till it traces up straight over your proper heel. Press your heels into the ground.

To scale this pose down, you’ll be able to convey your legs barely in nearer collectively. You even have the choice to bend ahead rather less or convey your fingers again down onto your hips.

#3) Extended Side Angle

Extended Side Angle is one among our broader Warrior-sequence poses, typically completed collectively in pairs or units with different poses from the identical group.

This primarily stretches your groin, again, and torso. It additionally strengthens your thighs, hips, and legs.

Starting in Standing, unfold your legs barely aside with hips dealing with ahead. Choose one facet and rotate that foot outward about 45 levels.

Bend the knee over the rotated foot and shift your weight to that facet. Keep your stretched-out again leg in place and maintain pushing down via that foot.

Bring your elbow (similar chosen facet because the bent knee), all the way down to relaxation in your bent knee. Your hand and arm popping out in entrance of you. Your reverse arm now extends excessive into the air straight overhead.

To scale this pose down, you’ll be able to slim your stance a bit bit extra and produce your hips a bit increased within the air. Move deeper down as you get extra comfy.

If you might be comfy sufficient right here to scale up, you’ll be able to swap your eyes to take a look at your arm overhead and gently stretch that arm to the facet (so it falls consistent with your torso and backbone).

This will deepen the stretch even additional.

#4) Rebel Warrior

The Yoga "Rebel Warrior" Pose

Rebel Warrior is one other pose in our Warrior-sequences which can be typically utilized in pairs or units as transitions to at least one one other. You’ll typically hear it known as “Peaceful Warrior,” however, you already know…

This pose primarily stretches the groin, hips, and shoulders.

Start in Warrior 2. Bring the rear hand all the way down to the again leg, palm dealing with down. Turn the entrance palm dealing with upwards in the direction of the sky.

On an inhale, lengthen the entrance arm up in the direction of the sky, palm dealing with in the direction of the again of the room. Keep your hips open, however attain your coronary heart up in the direction of the sky. Keep the again of your neck lengthy and your eye gaze pointing in the identical path as your coronary heart.

Keep bending deeply into your entrance knee; attempt to maintain the burden evenly distributed in your entrance foot.

To scale this pose, convey your legs in a bit nearer collectively to shorten the depth of the stretch. As you get comfy you’ll be able to ease again down into the complete pose.


A laptop on a desk

Work a desk job? Consider these two further movies:

#1) Yoga for Wrist Mobility

Wrists are an typically missed space of stiffness and soreness for many individuals. Whether you kind on a keyboard each day or wish to enhance entrance squats and handstands you’ll profit from this 6-minute yoga session:

#2) Yoga for Proper Posture

Hours hunched over a pc, stuffed right into a automobile, or taking part in numerous video games could cause some fairly awkward posture habits. This 6-minute yoga session will assist you reset and enhance your posture as you undergo your day:

When you’re capable of escape out of your desk for a couple of, these quick sequences are excellent to assist stretch out your physique and assist forestall harm.

If you do end up caught at a pc for a lot of the day, with seemingly no time to work out, we will help! We supply a 1-on-1 private coaching program to assist busy folks identical to you degree up their lives.

We will get to know you, your targets, and your way of life, and develop a exercise plan that’s particular to not solely your physique, but additionally to your schedule and life. We can design exercises for at your desk, or a fast session earlier than dinnertime. If you need to study extra about this system, click on on the massive picture beneath:


Boy on the beach doing yoga

If this child can do Yoga, so are you able to!

I don’t care in case you’re at residence, in a cubicle, or an workplace, I would like you to make use of 3 minutes of courage to carry a couple of of the poses above!

Which ones? Find a quiet place and undergo:

Even in case you’re not inquisitive about testing NF Yoga and by no means attend a yoga class, attempt these 4 actions proper now. Like, this very second.

An enormous cause Nerd Fitness and the Rebellion are profitable in getting folks wholesome is that we encourage folks to take motion instantly. Not tomorrow, not after breakfast, RIGHT NOW!

Try to carry every of the next positions for 30 seconds. Yes, even in case you’ve by no means completed yoga earlier than and haven’t any intention of doing it once more… I’m difficult you to offer this a shot proper now!

I personally stand up each 15-20 minutes and undergo a couple of actions (Downward Dog is my favourite) to remain limber.

Crushed these 4 poses? Take it to the subsequent degree and run via our full sequence from the Water Series. It’ll take you a bit over 20 minutes.

Want a bit extra assist getting going?

You obtained it!

I’ve three nice choices on how one can proceed your journey with us:

Option #1) Liked the yoga movies contained in at this time’s information? Want to comply with them in an app that additionally means that you can construct your individual superhero?

Then try Nerd Fitness Journey!

Our enjoyable habit-building app helps you train extra incessantly, eat more healthy, and degree up your life (actually).

Plus, you’ll be able to be part of our Yoga Adventure so you’ll be able to study poses and develop sturdy whereas battling wiley supervillians!

Try your free trial proper right here:

Option #2) If you desire a skilled coach in your pocket, who can do video type checks, present suggestions, and alter your exercises primarily based in your expertise degree, try our 1-on-1 Online Coaching Program

For instance, let’s say you will have an outdated harm and couldn’t carry out one among our flexibility workouts. A Nerd Fitness Coach can work with you to create a personalized routine for your precise scenario. 

Personally, I’ve been working with the identical on-line coach since 2015 and it’s modified my life. You can study extra by clicking on the field beneath: 

Option #3) Become a part of the Rebellion! We want good folks such as you in our group, the Nerd Fitness Rebellion.

Sign up within the field beneath to enlist and get our Rebel Starter Kit, which incorporates all of our “work out from home” guides.

Alright, your flip:

I’d love to listen to from you: did you REALLY full the 4-movement yoga routine above? And the place did you do it? An workplace? In your cubicle?

Remember, who cares in case your coworkers suppose you’re bizarre – getting judged for doing one thing wholesome is a badge of honor try to be happy with!

…and Downward Dog!


PS: If you need some recommendations on learn how to improve your mobility, try The Ultimate Guide for Improving Flexibility.


All photograph sources could be discovered proper right here.[12]



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