Top 1 Person Easy Yoga Poses

posted in: limbs of yoga, posture | 2

Yoga originated from India, and ever since then, it has been in great use to all and sundry. Yoga packs a group of activities that includes mental, spiritual (meditation), and physical. For more than 5000 years since the inception of yoga, the health benefits it comes with have always been invaluable.

In the western world, yoga has been depicted as a modern natural exercise that boosts the health of both your body and mind. The benefits of yoga can be stretched to a thousand or more. Below is a few importance it adds to you:

  • It greatly improves your flexibility
  • Realigns your crucial body parts, like the joints and back
  • Relieves you of stress and anxiety
  • Significantly boosts your energy level
  • Positive mood
  • Teaches you how to breathe correctly, even in an uncomfortable position.

Those are a few out of the plethora benefits it gives your mind and body. In this article, we are going to discuss the top 4 one person easy yoga poses, how to practice them, and give a verdict on the poses.

1. Downward Facing Dog Pose

Downward dog pose is otherwise called Adho Mukha Shvanasana, and it is arguably one of the famous yoga poses. It stretches, energizes, and rejuvenates your entire body. This pose is a typical one you might also want to learn as a beginner, and many experts say “a Downward Facing Dog in everyday life keeps the doctor away.”

Aside from strengthening almost every muscle in your body, this 1 Person Easy Yoga Pose can make proper blood flow to your brain. It also helps in alleviating lower back pain. Follow the step-wise guides below to correctly perform this yoga pose and also reap the full reward of it:

  • Get your mat ready
  • Start with both hands and knees on the floor, with your knees directly placed below your hips
  • Exhale sharply and lift your knees from the floor to make an inverted V-shape with the ground
  • Make sure your two hands equally share your body weight
  • Release your neck and make your head heavy in-between the spread hands
  • Stay in this position for 1-3 minutes
  • Then, bend your knee to come back to a Child’s pose to rest.

2.Child’s Pose/ Balasana

Balasana is a unique resting yoga pose that most trainers encourage the beginners and the advanced trainees to always include in their daily yoga exercise. This pose is a therapeutic measure to soothe your brain and forget how hectic your day out was.  

This pose is unique in stretching the hips, ankles, and thighs as it also relaxes the front body muscles and passively stretches and realigns the back torso, nobody wants to contend with a backache. However, a child’s pose is typical for almost overall body stretch, body balance, and posture correction.

Yoga specialists say child’s pose shouldn’t be practiced if there is any injury to your knee, or pregnant. However, you are advised to always work within your ability and limit, and if you feel any pains while practicing this pose, do well to contact your doctor. Try this pose with the following steps:

  • Get your mat
  • Start with your hands and knees on the mat
  • Keep your knees apart while your big toes touch
  • Sit your glutes on your heels
  • Exhale and make a forward outstretch with your arms by bending from the hips, palms down
  • Broaden your upper back and relax the lower back as you extend your arms forward
  • Keep your gaze down and eyes shut
  • Since this is a resting pose, stay in this position between 30 seconds to 1 minute
  • Relax your body by working back your outstretched arms to sit on your heels.

3.Cobra Pose/ Bhujangasana

This cobra pose is packed with several health benefits, though it primarily targets your back. More notable benefits of this prominent pose are as follows:

  • Stretches the lungs, shoulder, and abdomen
  • Makes the glutes firm
  • It stimulates the abdominal organs
  • It helps to relieve you of stress and fatigue
  • Medically, it is a therapeutic measure for asthmatic patients
  • Traditional reports tell us that it helps to raise body heat and kundalini, a divine energy beloved to be at the base of the spine. 

The above benefits should do well to get your head turn about this yoga pose. For the beginners, most trainers see this cobra pose as a substitute for the upward facing dog pose, probably because it is easier to practice. Follow the sequence of steps to practice the bhujangasana:

  • Get your mat ready
  • Start by lying flat with the outside of your feet resting on the mat
  • Bring your feet and legs together while you contract your thigh muscles
  • Gradually raise your upper body with your palms close together until your elbow is at 90 degrees
  • Drop your shoulder and chest out
  • Tilt your head back and lookup
  • Stay in this position for 30 seconds
  • When you want to release your body, exhale, and gently drop your chest until you return to the original lying position.

4.Bound Angle Pose/Baddha Konasana

Bound angle pose is more of a meditation pose that helps open the hips and prepare you for the more advanced poses. It is also another dynamic yoga pose that stretches the groin, ankle, feet, and strengthens your back (Lower and Upper back). More so, it relieves the women of menstrual cramps and increases blood circulation.

Unlike most of the other poses, Baddha Konasana is a piece of good news for pregnant women. The study has shown that this pose is beneficial to pregnant women in making delivery safer and more comfortable, and it can be practiced in every trimester. So, come on! Don’t be shy; it is equally useful for all and sundry. Try this with the steps below:

  • Get your mat ready
  • Sit with your legs stretched forward and hands by your sides
  • Gently pull your heels towards your pelvis, if comfortable for you
  • Bring soles of feet together
  • Increase the stretch by making the thighs bones almost toughing the mat
  • Extend arms to touch your feet gently
  • You can look straight or down; it is a mere variation
  • Maintain a straight back throughout this pose
  • Stay in this posture for 1- 3 minutes
  • Relax your body and go back to the original position of sitting.


The 1 person easy yoga pose is unique on its own, but all precautions must be duly taken to ensure a safe practice. You must feel no pain at all, and if you do, stop immediately and put a call through to your doctor.

I hope the above steps for each pose are substantial in successfully walking you through, and if you have any questions at all, do well to ask. We are always here to help you through!

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