Daily tasks—like sitting at a desk for long hours or bending over to select up clutter—take a toll on your body and may knock your frame out of whack. That’s where these easy-to-master moves are available. Krissy Jones, co-founder of Sky Ting Yoga in NY City and a Nike Master Trainer, describes them as alignment-based postures, designed to counteract everyday wear and tear on your body. “When you are doing them regularly, you restore the body to its most optimal state and take away tension,” she explains. The result: a more relaxed, balanced you.
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Start on high-low-jack with legs together and toes tucked. Slowly lower your hips back and down until your butt is resting on your heels. Interlace fingers and flip palms in order that they face outward; then reach arms straight overhead. Release your total weight down onto your heels.
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Lunge with armpit clearing
From Downward Dog, step your right foot forward between your hands; then lower your left knee right down to the mat. confirm your right knee is directly over the proper heel, creating a 90-degree angle within the knee. Place your right armpit directly on top of the proper knee, bend your right elbow, and make a fist together with your right. Using your right kneecap as a tool, massage your right armpit by making circles, clockwise then counterclockwise, around the knee.
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Supported wide-leg forward fold
Stand slightly behind a horizontally placed block at its low or medium height with feet on either side. Step your feet out wide into a straddle stance together with your heels on an equivalent plane and your feet parallel to every other. Take your hands to your hips, and on an inhale, search toward the ceiling. As you exhale, fold forward from the hips with an extended spine, lowering hands to the touch the bottom. See if the crown of your head can come to the block, raising the block, lowering it down, or adding another block until it’s under your head.
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Prayer hands shoulder stretch
Kneel with knees together, and place a block between your feet on the low or medium horizontal level. Sit on the block, keeping your feet hugged on the brink of it. Bring your hands behind you to the center of your back, and press your palms together, creating a prayer shape. attempt to get your whole hands pressing equally into one another.
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King pigeon pose
From Downward Dog, bring your right knee toward your right together with your shin almost parallel to the highest of mat; lower leg. Extend your left leg behind you, kneecap and foot on the floor. Press through your fingertips as you lift your torso and place a folded blanket under the right hip. Bend your left knee to boost the lower leg. Place your left ahead of you; then reach your right arm back. Grab left ankle, and twist torso to right. Keep the foot flexed.
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Sit down with legs stretched ahead of you and hands by the hips. Slowly lower yourself down onto a horizontally placed block at its low or medium height; allow your head to the touch the mat. Bring arms overhead, crossing your right elbow underneath your left and winding your arms around one another in order that the left palm holds onto the proper wrist and therefore the right palm presses into the mat behind your head.
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Lie faceup with knees bent and feet flat on the mat. Pressing firmly into feet, lift your hips straight up; then slide two stacked, horizontally placed blocks, both at their lowest height, underneath your sacrum. Keeping your head and shoulders on the ground along with sidearms at sides and palms face up, bring the proper knee into the chest, followed by the left knee. Next, extend both legs straight up; keep feet flexed.
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Supported prone savasana
In the center of the mat, place two blocks together horizontally and at their medium height. Lie facedown on the mat with feet slightly apart and therefore the blocks beneath the pubis and hip creases. Extend arms overhead, allowing a small bend in elbows into a cactus shape; turn head to at least one side