I don't know about you, but I can get so wrapped up in whatever I'm working on that I completely forget to move. It might be a project that has me leaning over a table for hours, an afternoon at my computer, or one of those days when I seem to spend more time sitting than standing. By the time I finally get up, my neck is stiff, my shoulders are tight, and my back has a few complaints of its own.
I've learned that I don't necessarily need a full yoga practice to feel like I've done something good for myself. A few stretches, a little movement, and five or ten minutes away from whatever has been keeping me busy can be a welcome change. I especially appreciate yoga on those days when I'm not interested in doing anything particularly strenuous.
That's what I like about the seven poses I'm sharing today. They're simple enough to try at home, don't require a lot of time, and can be adjusted to suit different comfort levels. You don't have to be especially flexible or have years of yoga experience to give them a try. Just pay attention to how your body feels and remember that gentle really does mean gentle.
Whenever you try these poses, the most valuable thing you can do is pay attention to how you feel. Take your time with every movement, keep things easy and comfortable, and leave out anything that doesn't feel right. If you're recovering from surgery, managing a recent injury, or dealing with persistent back or neck discomfort, it's always a wise choice to check in with a healthcare professional first.
1. Cat-Cow Pose: Get Your Spine Moving
Cat-Cow is a nice place to begin because it allows your back to move without asking you to do anything particularly complicated. It's also a good reminder of how stiff I can get after spending too much time in one position.
Start on your hands and knees, with your hands beneath your shoulders and your knees beneath your hips. As you breathe in, let your belly move slightly toward the floor while gently lifting your chest. As you breathe out, round your back toward the ceiling and allow your head to follow the movement naturally.
Continue moving between the two positions for five to ten breaths. Keep your movements small and comfortable, without exaggerating the arch in your back or tipping your head too far in either direction.
If kneeling isn't comfortable, place a folded blanket beneath your knees or try the movement while sitting in a sturdy chair. You can still get some movement through your back without being on the floor.
2. Child's Pose: Give Yourself a Break
Child's Pose is often described as a resting position, although anyone with sensitive knees or tight hips might have a different opinion. The good news is that there are several ways to make it more comfortable.
Begin on your hands and knees, then slowly move your hips back toward your heels while reaching your arms forward. Let your upper body lower only as far as feels good. If your forehead doesn't comfortably reach the mat, place a folded blanket or yoga block beneath it.
You can keep your knees together or move them apart to give your torso more room. A folded blanket between your thighs and calves may also help if sitting back feels uncomfortable.
Stay for three to five easy breaths, allowing your shoulders to relax rather than trying to stretch as far as possible.
If you have knee problems or kneeling causes discomfort, try sitting in a sturdy chair with your feet on the floor and resting your forearms on a table in front of you. Lean forward slightly from your hips and allow your back to lengthen without forcing the movement.
There's no prize for getting your forehead all the way to the floor. The point is to find a position where you can relax for a moment.
3. Knees-to-Chest Pose: A Little Attention for Your Lower Back
After a long day of sitting, lying on my back and bringing a knee toward my chest can feel like a welcome change. This is an easy movement to try, and you can adjust it depending on how your lower back feels.
Lie on your mat with your knees bent and your feet resting on the floor. Slowly bring one knee toward your chest, holding behind your thigh or around your shin. Keep your shoulders relaxed and your head resting comfortably on the mat.
Hold for a few breaths, then lower your foot and repeat on the other side. If it feels good, you can bring both knees toward your chest, although one leg at a time is perfectly fine.
Avoid pulling your knees tightly against your body. A light stretch is enough, and if the position causes discomfort, ease off or return both feet to the floor.
This is one of the poses where I really notice the surface beneath me. When your back, shoulders, and head are resting on the mat, having enough cushioning for your body can make a difference.
4. Gentle Supine Twist: Keep It Easy
Twists are a regular part of many yoga practices, but they don't need to be deep or dramatic to provide some comfortable movement.
Start by lying on your back with your knees bent and your feet on the mat. Let your arms rest out to the sides, or keep them closer to your body if that's easier on your shoulders.
Slowly allow your knees to move a short distance toward one side. You don't need to bring them all the way to the floor, and there's no reason to push them farther than they want to go.
Keep your head facing upward in a neutral position, especially if your neck is already stiff. Hold for two or three comfortable breaths before bringing your knees back to the center and moving to the other side.
A pillow or folded blanket beneath your knees can provide extra support. If twisting aggravates your back, hips, or neck, leave this one out.
5. Sphinx Pose: A Different Direction for Your Back
We spend a surprising amount of time leaning forward. Reading, working at a computer, cooking, and looking at our phones all tend to put us in similar positions.
Sphinx Pose gives your back an opportunity to move in the opposite direction, although it isn't appropriate for everyone.
Lie on your stomach with your legs extended comfortably behind you. Place your elbows beneath or slightly in front of your shoulders, with your forearms resting on the mat. Gently lift your upper chest while keeping your shoulders relaxed and your neck in a natural position.
Rather than tipping your head backward, look toward the floor a short distance in front of you. Moving your elbows farther forward can make the backbend less intense.
Stay for a few easy breaths, then slowly lower yourself back down.
Backbending can aggravate certain lower back conditions. If you experience pinching, pressure, or pain in your lower back, stop and skip this pose. Anyone with a known spinal condition should get individualized guidance before attempting it.
You can place a folded towel beneath your elbows if the pressure against the floor is uncomfortable.
6. Seated Neck Stretch: A Break From Looking Down
I suspect most of us spend more time looking down than we realize. Between computers, phones, books, and whatever project happens to be spread across the table, our necks don't always get much variety.
This stretch is easy to do while sitting on your yoga mat or in a sturdy chair, which makes it convenient when you need a short break from work.
Sit upright with your shoulders relaxed and your chin level. Slowly tilt your right ear toward your right shoulder, stopping when you notice a mild stretch along the left side of your neck.
Don't pull on your head or try to force the stretch. Let the movement remain small and comfortable.
Hold for about ten to fifteen seconds while breathing normally, then slowly return to the center and repeat on the other side. You can finish with a few slow shoulder rolls.
Avoid large head circles or forcing your neck into a position that feels uncomfortable. Stop if you experience pain, dizziness, tingling, or symptoms traveling into your arms.
7. Supported Bridge Pose: Finish With a Little Support
Toward the end of a short practice, I prefer to slow things down, and a supported Bridge Pose can be a comfortable option if your back and neck tolerate it.
Lie on your back with your knees bent, feet flat on the mat, and arms resting alongside your body. Keep your feet about hip-width apart.
Press gently through your feet and lift your hips a small distance from the floor. If you're comfortable using a yoga block, place it on its lowest setting beneath your sacrum, the broad, bony area at the base of your spine, rather than beneath your lower back.
Slowly lower your weight onto the block and allow it to support you. Keep your neck relaxed and facing upward, and avoid turning your head while you're in the pose.
Stay for a few comfortable breaths. When you're ready to come down, press through your feet to lift your hips enough to remove the block, then slowly lower yourself to the mat.
If you don't have a block, you can lift and lower your hips a small amount without support. Or skip the lift and rest on your back with your knees bent and feet on the floor.
Bridge Pose should not create pressure or pain in your neck or lower back. If it does, stop and choose the resting position instead. If you have an existing neck or spinal condition, seek individualized guidance before trying this pose.
Your Yoga Mat Should Help, Not Get in the Way
One thing worth paying attention to when you're practicing these poses is the surface beneath you. Several involve kneeling, lying down, or supporting some of your weight through your hands and arms. If your mat feels too hard, too slippery, or uncomfortable against your skin, it's going to be harder to settle into what you're doing.
That doesn't mean everyone needs the thickest yoga mat available. More cushioning isn't always better, particularly if it makes the surface feel unstable. The right balance depends on your body, your preferences, and the type of yoga you practice.
At Big Raven Yoga, our mats have a soft, suede-like surface and a cushioned rubber backing. I love that combination because the soft surface feels good against your skin, while the cushioned backing provides a supportive place to practice. Of course, no single mat is going to be perfect for everyone, and additional props can make a difference.
If you've ever wondered what terms like grip, density, and texture actually mean when shopping for a mat, I wrote about them in an earlier article, "Grip, Density, Texture: A No-BS Guide to Yoga Mat Lingo." It's worth reading if you're trying to understand what makes one yoga mat feel different from another.
And don't forget that a folded blanket, yoga block, or sturdy chair can be useful additions to your practice. A small adjustment can make a pose much more comfortable.
A Few Minutes Can Be Enough
You don't have to do all seven poses to make this a worthwhile part of your day. Choose two or three that feel good, spend a few minutes moving, and see how your body responds.
Maybe your back appreciates Cat-Cow after a long morning at the computer. Perhaps a seated neck stretch is what you need after spending an afternoon working on a project. Or you might prefer lying on your mat for a few minutes and letting the day slow down.
There's no reason to turn this into another complicated routine or something you feel guilty about skipping. If you have five minutes, use five minutes. If you have more time and feel like doing a longer practice, that's fine too.
And if you're looking for a yoga mat that feels comfortable beneath you and has a little more personality than the usual solid-colored options, you're welcome to explore our Big Raven Yoga collections. We've created a wide variety of artwork over the years, and I hope you'll find something you love.
I know myself well enough to realize I'm not always going to stop what I'm doing just because I've been sitting too long. If I'm in the middle of a project, I usually want to finish it. But I'm getting better at recognizing when I've been hunched over something for hours and could use a break.
The project will still be there in ten minutes. And chances are, I'll feel better when I get back to it.