5 Simple Yoga Variations That are Better Than Complicated Yoga Asanas To Get Back in Shape

We are writing this not just for those who are newbies to the world of yoga but even those who have been at it for long. Having a stiff body, being a beginner, or age – whatever your reason is for not cracking yoga poses, we have solutions for you.

But before we begin, we want to share something with you. Usually, people think that simple yoga poses won’t fetch them great results. That’s why without giving a second thought, they hop on to the difficult ones. Due to this, they land up in trouble. From spinal injuries to spasms, something or the other makes it even more difficult to practice yoga.

# Bridge Pose

Start by lying down on the mat on your back. Bend your legs from the knees and place your feet hip-width apart. Inhale lift your hips up to the ceiling pushing into the feet. Exhale slowly with control and drop the hips back onto the floor. Repeat this movement 10 times.

# Dhanurasana (Bow Pose)

Lie down on the floor flat on your stomach. Lengthen your abdomen using your hands. Bend your legs from the knee keeping your knee hip-width apart. Extend your hands behind and grab your ankles from the outside. Right-hand grabs the right ankle and the left-hand grabs the left ankle. Inhale and lift your head, chest, and legs off the floor balancing on your naval and not your pelvis. Pull your ankles away from you towards the ceiling and exhale down.

# Padmasana (Lotus Pose)

This is a supreme pose for meditation. But let’s not get too enthusiastic and physically push ourselves into this pose. First, achieve a good outward rotation of your hip.

# Fire log pose

Sit on the floor with your knees bent and shins stacked with the right leg on top. Use your hand to position the right heel over the left knee. Keeping your hips squared to the front of the room, hinge at the hips and slowly walk your hands slightly forward extending the spine. Hold for 30 seconds and repeat on the other side.

# Malasana (Garland Pose)

Take a deep inhale and on the exhal, begin to slowly bend your knees lowering your hip towards the floor. Once your hip is a few inches above the ground, use your upper arms to press your thighs open. Simultaneously, squeeze your thighs inwards so that you feel a lift through the hips. Keep your torso upright and chest lifted. Relax your shoulders. Keep your whole body engaged and hold for 8-10 breaths. Variation- In this pose if your heel raises off the floor then place a rolled towel, yoga mat or block under your heels.