Yoga Made SIMPLE

photography by Kelly Moore Clark
model Vanelis Rivera

The physical practice of yoga has long been known to supply practitioners with many health benefits from improving flexibility to helping stress relief, and increasing strength. While some poses can be intimidating, there are many simple poses that, when done consistently, can go a long way for mind, body, and spirit. The following poses have helped me maintain flexibility and improve body strength, consider incorporating any of these as part of a pre or post-workout, and/or combined into a peaceful morning or evening flow. Find your peace, power, and poise in the simplicity of yoga.

Back to Basics:
It’s hard for me to imagine yoga without flowing between Cow Pose (Bitilasana) and Cat Pose (Marjaryasana). Flowing between these two poses warms up the spine and helps relieve tension in the back, shoulders, and neck. On an inhale, lift the upper torso and broaden the shoulder. On an exhale, round the spine, contracting the abdominals for further lengthening of the back body. If it’s a Netflix and chill night, sit on your yoga mat for an equally beneficial variation.

Core on Fire:
Technically, plank is not considered a traditional yoga pose, but it is a common transition pose into the sweat-inducing Four-Limbed Staff Pose (Chaturanga Dandasana). To get into plank, hands should be shoulder-width apart. Keep legs extended. Activate abdominals and glutes. On an exhale, lower to Chaturanga, activate the muscles of the upper torso, keep elbows close to ribs, and maintain energized legs by keeping glues active and heels pressing back. Hover for a few breaths and return to plank or lower all the way to the ground. At any point, bring your knees to the ground for a gentle variation.

HIPS DON’T LIE:
One of my favorite poses to hold for a deep stretch is known as Standing Figure-Four Pose, Half-Chair Pose, or One-Legged Chair Pose (Eka Pada Utkatasana). As someone who spends a lot of time seated, this is my go-to stretch right before bedtime, particularly the supine version!

For standing balance, stand feet parallel and hip-width apart. Set your gaze on the floor as you raise your right foot and place the right ankle over the left knee (keep a gentle flex on the right foot). Bend your knees, keeping your thighs parallel to the floor and spine aligned, allowing your torso to lean forward slightly.

For a variation that engages the core, try this pose seated, making sure to broaden the shoulders and keep a long spine. For the supine version, press your lower back into the ground to keep the integrity of the stretch.

Lunging Forward:
Lunge, another power pose, always manages to challenge my leg flexibility—in the best way. This variation incorporates a spinal twist for the added benefit of activating the muscles of the spine and abdominal core. Begin standing with feet parallel and hip-width apart. Bend the right knee and, on an exhale, send it back far enough to keep the left knee aligned with the left ankle. Keep spine lengthened. On an exhale, twist only from the thoracic spine, and allow the left arm to follow. For a gentle version, bring one knee down to the ground.

Whole Life is Balance:
I always feel invigorated in Tree Pose (Vrksasana). This classic balance pose can be tough for some, but I always encourage practitioners to find a wall or a chair to assist with balance. To begin, stand with feet parallel and hip-width apart. Raise your right foot high onto the left shin, middle thigh, or upper thigh, and press into the leg. Keep pelvis level, gazed fix to steady your balance, and explore arm variations for a more playful pose. Close your eyes during the full expression of the pose to further challenge your balance!