Yoga is a great way to strengthen your nervous system, lift your mood, and give your skin a healthy glow — while helping you sleep better and build stronger muscles. The sequence below links each pose to the next so you can reinforce what you’ve learned as you pick up new skills.
1. MOUNTAIN POSE
This pose strengthens the core and abdominal muscles. Stand tall with your feet together but not squeezed. Distribute your weight evenly between both legs so you can stay balanced. Raise your arms overhead and bring your palms together. Engage your lower abdomen, feeling as if you’re growing taller from your lower spine. Notice your lungs filling with fresh air, which makes it easier to breathe. Perform this pose for 15 repetitions. You’ll forget about slouching and drooping shoulders — this exercise strengthens the muscles that support good posture.
2. CAT POSE
This pose strengthens the back muscles. From Mountain Pose, lower yourself onto all fours, place your palms flat on the ground, and draw in your abdomen. Make sure your wrists are directly under your shoulders and your knees under your hips. Stretch your body from the crown of your head to your tailbone, take a deep breath, and slowly arch your back, pulling your shoulder blades together and lifting your tailbone slightly. Think of a cat stretching after a nap. Repeat this 15 times. You’ll start to notice a firmer, more toned abdomen.
3. DOWNWARD-FACING DOG
This pose strengthens the back, hamstrings, shoulders, and triceps. From Cat Pose, rise onto your toes on an inhale, then slowly lower your heels to the floor while extending your head and neck so they align with your spine. Keep your gaze toward your legs. Repeat this 15 times. This exercise helps create balance by harmonizing the upper and lower body.
4. PLANK POSE
This pose strengthens the chest, triceps, and abdominal muscles. From Downward-Facing Dog, straighten your body into a push-up position with your feet on your toes and your weight supported by straight arms. Position your wrists directly under your shoulders. Engage your core and hold for 5–7 seconds before returning to Downward-Facing Dog. Perform this 15–20 times. It tightens the abdomen, straightens the shoulders, and lifts the chest.
5. SEAL POSE
This pose strengthens the shoulders and back. From Plank Pose, exhale as you sit back on your heels, round your back, and reach forward with your arms, keeping them on the floor. Hold this position for 5 seconds, then inhale as you return to Plank Pose. Repeat this 10–15 times. You’ll get a deep, satisfying stretch.
6. SIDE PLANK
This pose strengthens the biceps, triceps, hamstrings, and glutes. Lift yourself off the ground and rotate your torso to the side, shifting your weight onto your left palm and left foot. Inhale as you raise your right arm overhead and look up at it. Exhale as you return to the starting position. Repeat on the other side. Do this 5–10 times per side.
Yoga doesn’t favor restrictive clothing, so practice barefoot when possible. Keep shoes off so they don’t interfere with your relaxation. Choose soft, flexible-soled yoga slippers if you prefer some foot covering.
Practice yoga on an empty stomach. If needed, eat a light snack — vegetables, fruit, or oatmeal made with water — 1.5 to 2 hours before your session.
