Category: YOGA

I remember when I was a beginner and first started out on my yoga journey,”by myself” and this was before it began to dominate the online realm. I had heard great things, but had no clue what I was doing. I would spend an embarrassing few minutes trying and failing to get into the splits, feel defeated and call it quits for the day.

Resigning to the idea that I was just not born into a body that could stretch that way. (Too hard basket) Eventually I found a studio that I liked and this gave me a little more insight into what it was all about (I still couldn’t do anything that resembled the splits), but I still felt that as I needed the structure of a class and the guidance of a teacher in order to practice. This also kept me accountable, as even though my intentions were great, rarely did I follow through with a full hour when left to my own devices.

Over time as I started to reap  yogic rewards here and there; a slightly more flexible body and a hugely more stable state of mind. I really started to prioritise my practice. I didn’t just want to float around on my yoga high on the days when the studio timetable fitted, I wanted that buzz everyday. So it was time to start practicing at home. This is the great thing about yoga! When you are consistent, the ball starts rolling and then there really is no stopping it. Even if you don’t practice for sometime, you will ALWAYS come back to it. Once you know, you know.

Once I made a commitment to practicing at home, I realised it didn’t have to be an hour and a half every time. It didn’t have to be an hour. Even just fifteen minutes a day, and my world around me began to shift profoundly. It no longer mattered if I could make it to class or not. I could always find at least ten minutes to stretch the body and the mind, connect to the breath and the beauty of the present moment. The effects were phenomenal. How to start yoga by yourself is a beginner guide which will dive deep into all the things needed to start a good yoga practice from home.

TRAINING TYPE: FLOW SEQUENCE

CATEGORY:YOGA

SUBCATEGORY:BEGINNER YOGA

PLANNED TIME:10-15 MIN 

LEVEL:BEGINNER  

PROPS:NONE

What Is The Best Way to Start Yoga?

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The best way to begin yoga, is to just start! All you really need is yourself and an open mind.  If you don’t have a mat, roll out a towel or sarong. If you don’t have props like blocks and straps, find things around the home like books and a belt. Use cushions for support and jump online to find yoga videos that you can connect with and suit the level you are at. Once the ball is rolling, it’s much easier to commit to practicing. Over time you can work on getting all the right equipment and creating a space that invites you in every day.

There is no end goal with yoga, the journey is life long and every step should be enjoyed. It’s always important to listen to your body and respect where it’s at and trust in the process. Over time and with commitment the body and the mind will expand and grow.

It doesn’t take long until you’ll start to notice the benefits across all aspects of your life. The best rewards from yoga are actually those you reap out in the world and in your relationships with others and with yourself. That quiet, calm mind that you cultivate on the mat, will start coming with you to other places. You’ll find yourself more content in the moment and less triggered or caught up in the stories of the mind. All of this and more is yours when you start practicing yoga regularly, so what are you waiting for?

What will you need to start a good at home Yoga Practice?

 

All you really need is yourself and an open mind. Also, preferably a yoga mat, but if you don’t have one right now, even just a sarong or towel will suffice! When it comes to props, they are not essential, but there are so many things lying around the house you’ll be surprised you can use. Instead of a block you can use books. Grab a belt in the place of a strap and instead of a bolster grab yourself a blanket and roll it up.Create the SpaceCreating a space that is inviting and conducive to stillness can really help motivate you onto your mat and into your practice. You know what they say about a clean room being the key to a clear mind, well it’s definitely true. We want to create a space that is a reflection of the state of mind we are trying to cultivate – quiet, clear and free from distraction! This will help set the tone and drop you into the zone a little easier. Jump OnlineIf there isn’t the confidence there yet to lead yourself through a practice, there is still absolutely no reason to not practice at home! There are so many teachers and yoga videos online to offer you support and guidance, you might just have to flick through a few videos to find one that resonates.

The great thing about the online yoga realm, is that there is an abundance of options out there. You can really get specific with what you are after, what parts of the body you want to target and how long you want to practice for. Schedule a TimeIf you’ve gone through all of these steps, then you’re pretty much ready to go. All that’s left is to get on your mat! However, we all know It’s one thing to plan and create the space to do yoga at home, but actually committing to your practice, that’s another thing entirely. In order to make sure you see it through, it’s recommended to schedule a time in advance.

Yoga is only going to be effective if you are persistent and show up regularly! One of the benefits of a home practice is that you aren’t restricted to a specific class schedule or length of class. This can also be your downfall as there is no teacher or time frame to keep you accountable. So with that in mind, I recommend looking at your week ahead and scheduling a time in advance to practice and treat it like a non-negotiable appointment. Aim for a minimum of 15 minutes, it’s short enough that it’s not overwhelming, but still long enough that it will encourage a steady habit.

Yoga Practice at Home Sequence

We will break down the steps needed to be taken to set up a successful home yoga practice for beginners. It goes over what is needed, the type of space you want to create, the importance of scheduling a time and finding a videos online that can provide guidance until there is more confidence in practicing alone.

When you are practicing at home without support it is important that you listen to your body and take modifications when needed. Never be afraid to simply rest in Child’s Pose and don’t push yourself past your limits, as the body takes time to open up. The real benefits of yoga are the transformations you start to see off of the mat, and they will come with consistent practice. Trust the process and enjoy the ride.

Start Yoga at Home For Beginners ​Infographic 

Cat-Cow – Marjaryasana-Bitilasana 

Coming into a Table Top position, making sure that the wrists are in line with the shoulders and that the knees are in line with the hips. Spine is neutral, head and neck in one line, and the gaze is slightly down and towards the top edge of the mat. Inhale, drop the belly down, take the heart forward, arching the back, coming into Cow.

Exhale and move into Cat Pose by pushing into the palms, rounding the upper back, bringing the belly button back towards the spine and dropping the chin to the chest. Inhale, again coming forward, opening the chest. Exhale, pushing back, rounding the spine. It’s good to work through a few rounds of these Cat-Cow movements in order to warm up the spine and let it know we’re going to move into it.

This pose mobilises the spine, shoulders and the neck and is the perfect warm up for all levels of yogi. It is a gentle way of preparing the body and the spine for deeper stretches and is a safe way of relieving tension from the back.

Downward Facing Dog – Adho Mukha Svanasana

Tuck the toes and push into the palms and take the hips up into Downward Facing Dog. Start by pedalling out the legs and bending the knees. Pushing down into the palms, fingers are spread wide and allow the head and neck to drop.

Downward Facing Dog is an opportunity to catch you breath and balance before moving onto the other side of the body during your flow.

One Legged Downward Facing Dog – Eka Pada Adho Mukha Svanasana

Rise the right leg back and up, coming into a One Legged Downward Facing Dog.

It is very common to dump the weight of the body into the left shoulder here, but try to keep the shoulders square by pressing evenly into both hands.

Low Lunge – Anjaneyasana

Bend the right knee and come forward, transferring the weight into the hands and step in between the palms, coming into Low Lunge. Hands will frame either side of the front foot and you can use the fingertips for support. There is the option to rise the back knee or you can take it down for more support. Make sure that the neck and head are in line with the spine.

In Low Lunge you can start to work into the flexibility of the back hip flexor by squeezing the gluteus muscles. Try to keep the hips square, by sending the back hip forward.

Revolved Side Angle – Parivrtta Parsvakonasana 

Take the left palm and press it flat down into the earth and take the right arm. Spinning the chest open coming into an Revolved Side Angle. Gaze is up to the top hand. Really pressing down into the left palm and the ball of the back left foot. Take a breath, and open the chest more.

This pose strengthens and stretches legs, groin, hamstrings and at the same time opens the chest, the shoulders and the spine.

Warrior 2 – Virabhadrasana II  

Spin the back foot down and cartwheel the arms, coming into a Warrior Two. The front toes are facing forward, and the back foot is in on an angle. Press down firmly into the outer blade of the back foot. Arms are extending long to the sides and as you exhale, drop a little deeper, staying low in the legs.

Warrior 2 is working deep into the strength of the legs and is particularly powerful if you energetically hug the legs together. This turns on the underside of the thighs and requires strength, determination and concentration. All of this is going on, while you are cultivating balance and groundedness.

Reverse Warrior – Viparita Virabhadrasana   

Inhale and lean the torso forward and flip the front palm. Lean back, stretching the front hand up and back, coming into a Reverse Warrior. Stay low in the legs and find strength by hugging the feet to the midline, activating the underside of the thighs.

The key in Reverse Warrior is to stay low in the legs. It might seem like a reprieve and a moment to take rest after a strong Warrior 2, but keep in mind that the mind will often bow out before the body is ready, so see if you can stay low for a couple more breaths!

Eight Limbed Salutation – Ashtanga Namaskara    

Cartwheel the arms down to the ground and push back into a Downward Facing Dog momentarily. Take a deep breath here and then move into Eight Limbed Salutation, also known as Knees-Chest-Chin Pose. Drop the knees directly down, take the chest down in between the palms and have the weight is in the hands. Hips and tailbone are staying up to the sky. Hugging the elbows in towards the body, with the chin slightly resting on the earth.

Knees-Chest-Chin Pose pose can seem tricky at first, but the key is to have the weight in the hands and to be drawing the elbows in towards the body. Everything else is relatively light and the chin is only gently resting on the mat.

Upward Facing Dog – Urdhva Mukha Svanasana    

Come down onto the belly and then slide forward into Upward Facing Dog. Make sure the shoulders are down away from the ears and draw the shoulder blades back and together. Exhale, and bend the elbows and lower the torso and forehead back down to the earth.

Here you are stretching and strengthening the spine and shoulders, toning the abdomen and opening the chest and lungs. The key is to really lift the chest and squeeze the shoulder blades back and together. There should be ample room between the shoulders and ears.

Downward Facing Dog – Adho Mukha Svanasana  

Push back into a Downward Facing Dog and then preparing to move into the other side of the body. Notice the difference between your first Downward Facing Dog of your practice and your last. When the body is stiff this pose can feel like a full workout, but as the body warms and opens, it gets easier and easier to hang out here.

Extended Child’s Pose – Balasana   

After finishing up the other side of the body, drop the knees down as wide as the mat and settle back into a Extended Child’s Pose. Dropping the forehead down to the earth, allow the belly to be soft in between the thighs and take rest.

This is the perfect pose to take rest in, both during and after your practice. It’s an opportunity to bring everything back into balance, to find your breath and to elongate the spine.  

Downward Facing Dog – Adho Mukha Svanasana   

Featured Video How to Start Yoga at Home for Beginners

Yoga Poses for Beginners

If you are still feeling a little lost on your mat, its ok, because Ive got your back :). I want to share with you some very beginner friendly poses that lay the foundations for most of the yoga flows you will be introduced to in a class. It also means if you don’t have access to the internet and an online tutorial. You can simply move through these simple poses two or three times, spend some time is Savasana (laying flat on your back) at the end and bam, you’ve got yourself a solid yoga practice. If you can get comfortable with these poses, and even better their Sanskrit names, you’ll be ahead of the game when you finally do make it into a class.

Cat-Cow – Marjaryasana-Bitilasana Moving through a few rounds of Cat-Cow is extremely juicy and therapeutic for the whole back and neck. The opposing movements allow you to both stretch and compress the spine, inviting more space and increasing mobilisation. Really be dramatic with the postures by pulling the shoulder blades apart when you’re imitating an angry cat and sucking the belly button right back to the spine in Cow. Spend a few extra minutes working into some intuitive free movement, moving the spine back and forth, the hips from side to side and taking some body rolls – anything that feels good in YOUR body in order to warm up the spine.  Downward Facing Dog – Adho Mukha SvanasanaDownward Dog is one of those poses that in the beginning it simply sucks! Your heels refuse to reach the floor, the shoulders and arms are quick to tire and it feels like your instructor is making you hang out there for hours. You’d rather drop the knees and take a Child’s Pose. However, over time, and once you have the proper alignment down, Downward Dog starts to become your home base. It becomes a pose you can relax into and it provides a reset and full body stretch between flows and the more difficult poses. The key is getting the foundations of the pose down right from the get go. I encourage you to get an instructor to guide you into the pose in class or find a tutorial online!  Low Lunge – AnjaneyasanaGet the alignment of the legs and feet right in a simple Low Lunge and you already have the the foundational base ready to jump into other standing poses, such as the Warriors! Here you have the option to work into both your strength and flexibility; and there is always the option to take a modification and drop the back knee down to the earth. This makes this pose very accessible and beginner friendly, yet you will still be working to stretch, strengthen and simultaneously improve balance and focus. Revolved Side Angle – Parivrtta ParsvakonasanaThe trick to finding some ease in the perceived effort of this pose, is to hug the feet towards the midline. This goes for all the standing poses in order to find strength and activate the underside of the legs. This will tap into your power reserves and you’ll be surprised at the strength you have. Remember, the mind will always want to quit before the body does, so when you feel like coming out of a pose, firm into the legs and see if you can find just two more breaths!

Warrior 2 – VirabhadrasanaI invite you to stand in your strength in this pose, as an incarnation of a fierce warrior, Shiva. When that front leg starts to tire, keep in mind that zen archers would practice holding a bow for two years in this position before they were allowed to shoot their first arrow. Find some ease in the effort by energetically drawing the feet towards the midline, as though you want to bunch up your mat at the middle. The aim is to stand firm and strong, yet at the same time relaxed and at ease.Cobra – Bhujangasana An energizing back bend to open the chest and heart. Bhujang means ‘serpent’, and this pose is an essential component of the Surya Namaska – the Sun Salutations. It is a powerful chest opener and at the same time, it is extremely therapeutic for the spine. It also works to stretch and tone the abdominal muscles and organs and stimulate the digestive fires.

Is Doing Yoga at Home Effective?

The more consistent you are with your yoga practice at home, the more effective it is going to become. The same with anything, consistency is the key, but this doesn’t mean that you have to practice for an hour, seven days a week! Spending twenty minutes each day on your mat, to stretch the mind and the body is going to have profound effects on your life across the board. If there are days you don’t feel up to yoga, give some meditation or Pranayama a go.

MeditationIf you are new to meditation, then the chances are that sitting in silence trying to quiet the mind is going to lead to a whole lot of frustration and very little stillness. Meditating in this way is actually very advanced, as you’ll find out quickly that it can be very challenging to quiet down the stories of the mind. A better option in the beginning is to find some guided meditations that resonate. 

Pranayama Breathing is something we do so naturally, that it requires no conscious effort. It is an involuntary action that is happening whether we are awake or sleeping. To breathe, is to live. Pranayama is the practice of controlling the breath, with Prana meaning ‘life force’ and yama meaning extending or stretching in Sanskrit. Controlled breathing can decreases the effects of stress, instil focus and mental clarity and can energize and detox the body.

One simple Pranayama technique, is known as the Cooling Breath Pranayama / Sitali Pranayama. Find a comfortable easy seat. Curl the tongue into a U shape and project it out of the mouth slightly. If you can’t curl the tongue it is fine to make an O shape with the mouth. Take the chin to the chest and then begin to inhale through the mouth, taking the chin up and dropping the neck back as far as is comfortable. Close the mouth and exhale through the nose as you drop the chin back down to the chest.

Repeat for eight to twelve breaths. Any time spent on your mat, is time well spent and over time there is an accumulative effect that takes place and the benefits start to ripple out and have a domino effect across so many aspects of your life.

How to Start Yoga When Overweight

Going into a yoga studio can seem a little daunting if you don’t think you fit the typical yogi image, but yoga can (and should!!), be practiced by everyone. At all ages and stages of life, and by all shapes and sizes. We all start somewhere and there are so many styles of yoga and variations of the poses, that make them accessible to all. If there is some doubt and anxiety in the mind though, there is the perfect opportunity here to start practicing at home.

Jessamyn Stanley is a great role model to check out! She is using yoga to promote positive body image and breaking down mental and emotional barriers to practicing. She emphasizes how you FEEL, as opposed to how you look and she celebrates her students bodies in all the shapes and sizes that they come in. She has a top selling book on Amazon called, Every Body Yoga: Let Go of Fear, Get on the Mat, Love Your Body, and I HIGHLY recommend checking that out!

Yoga is a mindset that cultivates self love and body confidence. Love your body where it is at and show it some kindness by taking this time for self care. With consistency your body will open and start to change, so enjoy the journey and allow the transformation to unfold.

Conclusion

A few things to keep in mind before you jump in! Firstly, always make sure to listen to your body. You know it best and are the only one that can hear its subtle cues. Never force your body into a pose and don’t be scared to take modifications or rest in Child’s Pose when needed. Trust that over time and with consistency your body will open up along with your flexibility. You have the necessary steps in mind now to really get your at home practice going. I promise that the hardest part is just making it onto your mat. Make the time, prioritise this self care and watch yourself blossom and grow.

This article has provided the necessary steps to establishing an at home yoga practice. Grab the essentials, create the space, find some videos online that resonate and schedule the time like a non-negotiable appointment! Prioritise taking care of yourself and loving yourself just as much, if not MORE than you love others. This is not selfish, this is KEY to being the best version of who you already are, for yourself and for others. You have to fill your cup first and yoga is a great tool to do just that.

About

Charlie Hanna

Charlie is a Yoga Alliance certified Hatha, Yin Yoga & Meditation teacher with a psychology degree in her back pocket. She is currently on a mission chasing sun and Read More..

As is the story for most people, my yoga journey began with hopes of having a more flexible and bendy body. I had images of these intricate poses such as Birds of Paradise and Forearm Stand dancing in my mind; I had no idea of the kind of strength these poses required. As my yoga journey progressed, I let go of attachments to mastering any one pose and began to work on developing strength and flexibility across the whole body. If anything it was my mind that began to really strengthen before anything else. Over time I did start to build some muscle and my movements started to become much more graceful. The stronger and more open my body became, the easier my practice was and the more fluid my movements were. There are so many great poses that target strength, balance and flexibility. I always make sure to incorporate a little bit from each element into my daily practice.

TRAINING TYPE:  FLOW SEQUENCE 

CATEGORY:YOGA

SUBCATEGORY:YOGA FOR FLEXIBILITY 

 PLANNED TIME:15 MINUTES 

LEVEL:BEGINNER  

PROPS:NONE

What Are The Best Yoga Poses for Flexibility and Strength?

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Standing Poses provide a great opportunity to work into both flexibility and strength – so long as we are not being lazy and dumping our weight down into our hips! With seated and supine poses we can often utilise the effects of gravity and the weight of the body to pull us deeper into poses, and there isn’t a need to exert too much effort. However, when we come up to standing, we can engage more effort by firming down into the feet and drawing them energetically in towards the midline. This turns on and activates all the muscles of the legs and allows us to simultaneously becomes stronger and more flexible.

High Lunge – Alanasana

We are tasked to find both strength and balance in this pose. The key is to create that stable base with the feet and legs. Rooting down into the feet will lend you more power so you can go a little deeper into your flexibility and open up the back hip flexor. This is notoriously tight for most people as a result of countless hours of sitting. As this area begins to stretch and open, we are simultaneously strengthening the front thigh, hamstring and glute. Warrior Two – Virabhadrasana II

This pose will strengthen and lengthen you from head to toe and is renowned for being one of the most powerful lower body strength builders. It’s important to build this pose from the ground up; firm down into the feet and activate the legs by hugging them toward the midline. Stand in your strength here and welcome any shaking in the legs, as this is a sign that you are really working into the muscles. This pose is also doing wonders above the belt, as it stretches the back, neck and shoulders. Tap into strength and relaxation and don’t forget to breathe!Reverse warrior – Viparita Virabhadrasana

When moving into this pose, there is a tendency to back off and come up out of the bend in the front knee, as you look for some relief from your Warrior Two Pose. However, the key is to staying low in the legs! If you can get away from your mind and any thoughts of perceived effort and commit to your depth here, you are really encouraging strength to build in that front leg. At the same time you are opening and stretching the side body and solidifying the core.Remember to balance the whole body and take each of these poses to the other side!

Yoga Stretches for Beginners

You will learn beginner friendly sequence that will lay the foundations for deepening into your flexibility. Although the poses are simple, they are great building block asanas to start to open the body in a way that is safe. I invite you to grab some props if you have them available, if you don’t have a block or a bolster, a book and a rolled up blanket or cushion will work great. The poses you will learn will work to open your legs, groins, hips, back, chest and neck. These poses include; Standing Forward Bend, Garland Pose, Seated Forward Bend, Head to Knee Pose, Half Wild Thing Variation, Bound Angle Pose and Half Lord of the Fishes Pose. If this is the very beginning of your yoga journey, expect there to be a little tightness in the body and be ok with that. They body will open over time, but you only if you respect its boundaries and work with where it is at.

INFROGRAPHIC:#CH1023 Yoga Poses Flexibility Beginners

Upward Salute – Urdhva Hastasana

Begin with the hands together at the center of the chest in Prayer and then inhale as you raise them overhead. Take a moment here to move and stretch the arms and body and then settle into Upward Salute, arms raised above, palms facing the midline.

Upward Salute is usually one of the first opportunities you get to create some space in the body. It stretches the sides of the body, spine, shoulders, armpits, and belly.

Standing Forward Bend – Uttanasana 

Hinging at the hips, start to fold forward, keeping the spine straight and the neck and head in line. The hands are extending forward as you come down into Standing Forward Bend. Hands can come down to the mat or we use a block to bring the earth a little closer. Inhale and press down into the feet and slowly start to roll up to standing, neck and head coming up last.

This is a great beginner pose for opening up the back of the legs as there is not much physical effort required, as the torso hangs down heavy and gravity does the work of elongating the spine. Especially when starting out, it is perfectly fine to have a slight bend in the knees and to rest the hands down onto the thighs or the shins.

Garland Pose – Malasana

Take the feet slightly wider than hip width and with an inhale raise the arms up, palms come together to touch and then bending the knees, drop down into Garland Pose. Press the palms firmly together and bring the elbows into the thighs to create a resistance and stretch into the inner thighs.

Garland Pose stretches the thighs, groin, hips, ankles, and the torso and is often easier than it looks, especially for beginners. The heels don’t necessarily have to touch the earth, but try to keep the spine straight and the chest open.

Seated Forward Bend – Paschimottanasana 

Come down to sitting, legs extended out long in front, making sure your strap is handy. Remove the flesh from underneath the sitting bones and create a long spine through to the crown of the head. Begin to fold down, forehead aiming towards the toes, the heart towards the knees. Looping the strap around the soles of the feet and settle into Seated Forward Bend.

The seated Forward Bend offers a deep stretch for entire back side of body from the heels to the neck and is an opportunity to relax down over yourself. As you go internal with this pose, focusing on the breath and the sensation of stretching, you can calm down the mind and relieve stress

Head to Knee Pose – Janu sirsasana 

Bring the right leg out on a diagonal and the left sole of the foot in to meet the right thigh. Keep the strap handy and turn the torso to face the extended leg. Inhale the arms up and exhale, folding down. The strap can go around the sole of the foot in order to keep the leg straight.

Head to Knee Pose is going to stretch the spine, shoulders, hamstrings, and groins. It is calming and relaxing, while offering a deep stretch.

Wild Thing Variation – Camatkarasana 

Bring the left hand to the base of the lower spine. Press into the palm and into the toes of the front foot. Come up onto the left knee. Sweep the right arm and hand up and behind, coming into Wild Thing Variation. Bring the hips back down to the earth. Take Head to Knee Pose and Wild Thing Variation to the other side.  

This variation of Wild Thing is an more accessible way to open up the shoulders, lungs, and chest. It also opens the hip flexors and the front of the legs. It is one of the juiciest counter stretches out there.

Bound Angle Pose – Baddha Konasana  

Bring the soles of the feet together and interlace the fingers around the toes. Walk the groins towards the feet for a more intense stretch. Inhale the spine straight and exhale, start to lean forward. Elbows can come into the calf muscles. Drop the head down, coming into Bound Angle Pose.

This pose is great for beginners because you can take it as deep or as easy as you like. While the hips and inner thighs are receiving a deep opening, the spine is being elongated from the base right through to the crown of the head.

yoga poses for flexibility beginners Video

Yoga for Flexibility and Balance

When practicing balance poses you want to cultivate a lightness of body and mind, and by that I mean to try not take yourself so seriously! When you wobble, it is a sign that the body is building strength. When you fall out of a pose, you simply jump back in. The balance in the body is different from day to day – whether that be the fault of the moon or a reflection of your state of mind, who knows, but even the most advanced yogi can and will have an off day. Another thing to keep in mind, is that you should never expect both sides of the body to feel the same as we are not perfectly symmetrical beings. Here are three poses if practiced daily, you will start to find yourself a little more balance body and mind, both on and off the mat.

Better balance is something we can all benefit from, especially if we are engaged with other sports. A 2017 study on The Effects of Yoga on Flexibility and Balance, found evidence to support that yoga was able to boost athletic performance across a range of activities and that a regular practice could lead to significant improvements in a little as six weeks.  Lord of the Dance Pose – NatarajasanaThis pose is an expression of power, grace and strength. Multiple things are happening in the body as we stretch into the shoulders, chest, thighs, groin and abdomen. Simultaneously you are strengthening the legs and ankles. However, the cherry on top of the mindfulness cake, is the ability of this pose to improve the quality of the mind. You are required to find balance and concentration, yet remain graceful and poised. Frustration will likely come as you fall out of this pose time and again, so your patience and resilience can be tested. Find balance in the body with this pose and you’ll cultivate more balance in the mind.  

Eagle Pose – GarudasanaThis pose requires endurance and unwavering concentration to find the balance. The trick is to squeeze everything to the midline of the body. Squeeze the elbows and knees and try to keep them stacked in one line. This pose really has it all when it comes to flexibility and balance. The challenge really comes from having your Drishti Point (single point of focus) obstructed by the hands. When you come out of this pose and unwind the body there is a beautiful experience of unbinding the mind too.   

Half Moon Pose

This pose relies on the stability of the standing leg and ankle; while you extend the top leg straight and strong, to find that perfect tipping point of balance. In Hatha Yoga, Half Moon is an expression of channeling the lunar energies in order to maintain a sense of body orientation in space. You are building strength in the lower body as you work to firm down into the standing leg – at the same time you are encouraging a dynamic sense of balance in both the body and the mind.  Repeat these poses on the other side to work with both the yin and yang aspects of the body. This balances the masculine and the feminine energies to ensure whole body harmony.

TEACHERS INSIGHTS

Don’t be afraid to use props and take modifications, especially in the beginning. The body wants to open and will become more flexible over time. Moving slowly and taking the options for support are only going to strengthen your practice, and the key is not how far you can push yourself in a single practice, but instead showing up over time and practicing with consistency.

CONCLUSION

These poses are great foundational asanas for a beginner who is looking to work on flexibility across the whole body. Sometimes we can have a specific advanced pose in mind, such as the splits and the focus might be directed on soley trying to open the legs, but you are more likely to reach these poses when we work at opening the whole body, as it is all connected. This is also relevant when it comes to ailments such a low back pain, which is usually the result of tight hips. It’s so important that we see and keep the bigger picture in mind and trust both the process and in the body’s ability to open up.

PDF DOWNLOAD

How to Start Yoga at home for beginners  PDF, will guide you through the best way to start yoga at home. Includes a beginner sequences designed to give you the best poses to get started. Easy poses accessible to all ages and levels,  you will find in this  pdf simple poses and their benefits,Images and  tips.  Included in this Free Yoga PDF Download:

• Yoga asanas names with pictures and benefits
• Printable Sequence Infographic
• Teacher Tips
• Resource Links

How Yoga Poses for Stomach Bloating Can Support Gut Health

Yoga poses for stomach bloating have become one of my most trusted tools over the past six years as I’ve worked to restore my gut health. While digestive issues may seem like an uncomfortable topic, they are all too common and deserve open discussion. It’s time to normalize conversations around bloating, constipation, and gas so we can better understand what’s part of healthy digestion—and what signals a deeper issue. Research continues to show how effective yoga can be in supporting those with IBS and other digestive conditions, and for me, these yoga poses have become essential to easing discomfort and maintaining balance.

Understanding the Gut: The Mind-Body Connection

You may have heard it before: “The road to health is paved with good intestines.” While the phrase may sound humorous, the truth is deeply rooted in science. Our gut, often referred to as our second brain, directly reflects our mental and emotional well-being. For instance, it’s no coincidence that anxiety can manifest as stomach discomfort. A thriving gut contributes to long-term health and vitality. On the other hand, if the intestines are congested or obstructed, they can foster harmful pathogens, parasites, and inflammation—leading to chronic issues.

This is why practicing yoga poses for stomach bloating is so vital. These movements not only relieve gas and pressure but also promote overall digestive flow, helping you feel lighter, more energized, and less weighed down.

Why Gas and Bloating Shouldn’t Be Ignored

Excess gas can leave you feeling sluggish, bloated, and awkward—even if it’s a common experience. While many consider bloating a normal side effect of enjoying food, persistent symptoms may indicate underlying blockages or imbalances. If the digestive system isn’t working optimally, it can create a breeding ground for bacteria and disrupt your body’s natural rhythm.

Using targeted yoga poses for stomach bloating can support the body’s natural elimination process. These poses help move trapped gas downward and out of the system, relieving discomfort and aiding in better digestion. When practiced consistently, they also tone and strengthen the digestive tract to prevent future flare ups.

TRAINING TYPE: FLOW SEQUENCE

CATEGORY:YOGA

SUBCATEGORY:MEDICINAL YOGA

PLANNED TIME:10-15 MINUTES

LEVEL:BEGINNER  

PROPS:BLOCK

What are the best positions to release gas from stomach ?

This is a series of 11  easy poses that will help to release gas from the stomach. Incorporate them into your daily practice to help strengthen the digestive system so that there is more resilience when these gases start to build up.

Yoga Poses For Stomach Bloating Infographic 

11 Yoga Poses For Stomach Bloating

Garland Pose – Malasana 

Come into a yogic squat pose, by coming down onto your feet with the heels towards the midline of the body and the toes pointing out. Root down through the pinky toe edges of both of your feet and open up your inner thighs and invite your knees out wide. Bring your hands to heart center and use your elbows to help push your knees out a little bit wider. Drop your tailbone down and lengthen up through the spine all the way through to the crown of the head, gently drawing the chin back towards the centerline of the body.When you bring your knees above your hips, this motion activates the downward movement encouraging gas to leave the body. Whenever you bring the knees above the hips, it tells the body to let everything go. This pose invites gentle compression into the abdomen area which helps to massaging the internal organs.

Low Lunge – Anjaneyasana

Step your feet apart with your right foot forward and your left foot to the back of your mat. Square the hips forward and support yourself up on your fingertips either side of your front foot. Ensure that your right knee is stacked over your right ankle and send your heart forward here. Lengthen through the spine and and open your chest. This Low Lunge Pose provides an intense stretch to the groin, quadriceps, and back of the legs, while working into your balance, opening the back and stretching the length of the spine.

Revolved Side Angle Pose – Parivrtta Parsvakonasana

Plant your left hand down firmly into the mat and reach your right arm up towards the sky, coming into an easy Revolved Side Angle Pose. Keep your hips up and squared and keep the outer edge of your leg engaged. Take your gaze up to follow and breathe in to lengthen and exhaling to twist. Twisting at the core here is working to massage the internal organs which will help to relieve gas. 

Standing Forward Bend – Uttanasana

Step your right foot forward and coming into a Standing Forward Bend, so your hips are squared, your feet are about hip width distance apart and your just letting yourself hang heavy here for a moment, releasing your head and your neck and then compressing that lower abdomen here and just hanging heavy.

Low Lunge – Anjaneyasana 

Take the lunge to the other side. Bring your left foot forward in between the hands and bring your fingertips down to the ground, either side of the front foot for support. Keep your hips engaged and high and squaring forward towards the front and ensure that the left knee is stacked over your left ankle.

Revolved Side Angle Pose – Parivrtta Parsvakonasana 

Ground down through your right hand and come into a Revolved Side Angle Pose on the left side. Lift your left hand up towards the sky and use the breath to exhale and to twist deeper. Keep the hips lifted and engaged.

Chair Pose – Utkatasana  

Walk your feet together and bring the big toes to touch with the heels slightly apart. Bend your knees, drop the hips down and bring the hands to heart center to come into Chair Pose. Squeeze the inner thighs together and root down through the pinky toe edges of your feet. Pull the lower belly in and reach your hands up towards the sky. Chair Pose is going to build energy and engage the entire body which will enliven your entire system, including your digestive functioning.

Revolved Chair Pose – Parivrtta Utkatasana    

Hinge the torso forward and bring your left elbow to the outside edge of your right knee, press the palms in towards one another, inhale and then exhale to twist deeper. Draw the hips down one more inch. Bring the arms back through center, reaching both hands up towards the sky. Inhale and then exhale the hands back to heart center and bring the right elbow to the outside edge of your left knee and squeeze the inner thighs. Press the palms in towards one another, inhale to lengthen the spine and exhale to twist. This pose invites strength into the body as it activates the core and the legs. Twist and compress the abdomen, so that any gas that is trapped inside of the body will be encouraged to move through and out. 

Downward Facing Dog – Adho Mukha Svanasana    

Step your feet back to come in to Downward Facing Dog. The hips are up towards the sky and melt your heels down towards the mat. Press into the palms and spread the fingertips wide and find some ease in any perceived effort of the pose. Downward Facing Dog improves circulation while stimulating our digestive system which will help to relieve uncomfortable gas buildup in the abdomen.

Wide Legged Child’s Pose – Balasana  

Bend your knees and bring your knees down towards the outside edge of your mat and come down to the ground. Bring the big toes to connect and drop your hips down towards your heels. Reach your hands forward and relax your forehead on to the ground. So want to give the belly this unrestricted space so that you can take full breaths in and out. This wide legged position provides extra space so that the belly can be soft and open.

Hero Pose with Block – Virasana

Come back up onto the knees and close the legs and sit down on a block to come into that Hero Pose variation with a block. Remove the extra flesh from underneath the sitting bones bring the hands into the lap, palms facing down.This pose allows you to connect to your body. Keep the eyes closed and take cleansing breaths in and relaxing breaths out. Visualise any stress in the body and specifically in the belly, to melt away as you surrender into this easy pose. Trust that the body knows what to do with this excess gas and let the mind be at ease.

Featured Video: Yoga Poses To Relieve Gas

Yoga Poses for Stomach Bloating -Gas Problems 

Gas problems are never fun to talk about, despite how common they are. They aren’t something you typically want to discuss openly, but if not, then how are you then meant to find advice or figure out what is a normal amount of gas to build up in the body!

I can assure you that excessive gas is not something that should be chalked up as being a normal part of eating. It is an indication of obstruction in the body and it will likely serve your body to consider a cleanse.

As you work to detox and purify your colon, yoga is going to twist, compress and help to move gas along. Some of the following poses might seem counter-intuitive, as you put your body into a position where the bum is up higher than the hips, but they do the trick! Spend several minutes in each pose to ensure that you can give the body enough time to respond and release that which is not serving you.

Supine Spinal Twist – Supta Matsyendrasana

This first pose is going to twist, constrict  and stretch your digestive system as your work from left to right. This movement wrings out the length of the digestive tract and cuts off circulation momentarily and then when you release the pose there is a fresh rush of blood into the area, which pushes against any obstruction and encourages movement of stagnant gases.

Plow Pose – Halasana

Sending the legs up and then behind the head is going to compress the belly and work to pump any gas that has been built up in the stomach. It is the perfect follow up pose after your Supine Spinal Twist which has stretched and wrung out the digestive system and loosened up any waste matter that is causing gas to become trapped.

Eight Limbed Salutation – Ashtanga Namaskara

The first two poses have encouraged what is blocking the free flow of movement in the body, to loosen and release and it is now time to send the hips and bum up, while lengthening the torso. This might seem a little counter intuitive, seeing as you are wanting what is trapped inside of the body to move down, but this position works!

Extended Puppy Pose

This posture is a little more intense than the previous Eight Limbed Salutation, but provides a deeper variation! It works in the same way, with hips and tailbone up to the sky and at the same time provides a deep stretch for the chest and the shoulders.

How to Remove Gas in Stomach Instantly?

If you have had no luck with any of the tried and tested the yoga poses for stomach bloating from this article so far, then it is likely that there is some serious obstruction in the colon. My first recommendation is to cleanse your body.

Eating a diet of easily digestible fruits and leafy greens will help to not add any more obstruction to the body and you can support this process with yoga and movement, which will ease the release of gas and help to promote intestinal mobility. 

Upward Abdominal Lock – Uddiyana Bandha

This technique will stimulate the abdominal organs and massage and tone the core, while working to remove any gas that is trapped. Its involves the pulling in and lifting up of the muscles and it can be used as a part of your sequence or as a stand alone technique to ease digestive distress. Only perform this Upward Abdominal Lock on an empty stomach or ensure to leave a considerable gap after your last meal.

Breath of Fire – Kapalabhati Pranayama

Pranayama and other breathing techniques are a great way to stimulate the internal organs and strengthen the core. For Breath of Fire you can take your right hand to the belly and inhale through the nose. When you exhale, actively suck the belly button back towards the spine. Your focus will be on the exhales which will pump the stomach each time. The inhales will come naturally. This technique is an effective means of cleansing even the most remote parts of the body and the vigorous exhalations are going to help to dispel toxins and waste matter from the body quickly.

Wind Relieving Pose – Pavana Muktasana

This article would not be complete without a shout out to this very simple yogic asana, as it is renowned for being the ultimate gas eliminator. You want to use this pose as an opportunity to work with the breath, to really send it down into the belly. As you exhale, actively use the strength of the arms to pull the thighs down into the abdomen to really compress into the problem area which will help to send this unwanted gas out of the body.

What Are The Best Sleeping Position for Gas?

The digestive system is built in such a way that gas will leave the body voluntary or involuntary, and this involuntary action usually happens while we are sleeping. You simply have to trust in the body and allow it to do its thing, but there are some sleeping positions that can help to promote intestinal fluidity. Studies have been conducted in order to investigate which particular sleeping positions promote better health, including that of the gut and I am going to share the results with you now so you can go to sleep knowing that body will be releasing gas and toxicity while you are resting.

Left Side Sleeping

Sleeping on your left side can boost digestion as the position of the transverse colon encourages the movement of waste matter, which could be causing constipation and gas. 

Lying Prone (Flat on Your Front)

This position ensures that the gastrointestinal tract is stretched out which can help to free trapped gas. Lying prone applies mild pressure to the abdomen which can gently massage into this space as you breathe. When you sleep curled up, you are constricting the intestines

Sleeping Elevated

Try propping yourself up on pillows so that gravity can come into play and do some of the work while you sleep. Being elevated will also help with other digestive discomfort, such as acid reflux, as it brings the oesophagus higher than the stomach.

Conclusion: Start Your Gut-Healing Journey Today

The physical body—and specifically the state of your digestion—can be a direct reflection of your mental and emotional well-being. When your mind is calm and at ease, the body naturally becomes softer, more open, and more fluid. This ease supports healthy intestinal movement and overall digestive harmony.

This article has introduced yoga poses for stomach bloating that can help relieve unwanted gas and digestive discomfort. Use them any time for symptom relief, or integrate them into your regular yoga practice to support long-term digestive health. Movement is key—when there is stagnation in the body, that’s when gas, constipation, and bloating tend to show up.

Ready to go deeper and unlock a healthier, lighter you? Click here to access our full course and learn how to naturally support your digestion with targeted yoga and holistic practices.

About

Charlie Hanna

Charlie is a Yoga Alliance certified Hatha, Yin Yoga & Meditation teacher with a psychology degree in her back pocket. She is currently on a mission chasing sun and Read More..