If you’ve never done it before, yoga can feel intimidating. It’s easy to worry about not being flexible enough, in shape enough, or even just looking silly.
This pose looks easy, because it’s basically just standing. But it’s the basis for all the other standing poses and inversions. If you do this actively, you’ll be working your torso and legs, and you’ll be grounding yourself. This can be great for confidence and easing anxiety.
When you’re ready to move on, take a deep breath. On your inhale, lift your arms to the sides and up, over your head.
From Forward Fold, put your hands flat on the floor, bending your knees as much as needed to do so. Step back one leg at a time, until you’re in a high Plank Pose. Press into your hands, keep your legs parallel and engaged, and pull your bellybutton toward your spine.
This pose elongates your spine, stretches your back leg muscles, and aids in digestion. Since it’s a mild inversion, it can release stress, help with headaches, and calm the nervous system.
In Downward-Facing Dog, take a deep breath. On the exhale, release your knees to the floor, pull your hips back to your heels, and rest your forehead on the floor. You can either leave your arms stretched in front of you or pull them next to your body,