August 19, 2022

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21 Basic Yoga Poses for Beginners: Plus Vids | Nerd Fitness

It’s time to be taught some yoga poses!

Whether you’re comfy on a yoga mat otherwise you assume a downward canine is simply one thing your pet does, you’re in the proper place.

We educate yoga in our Online Coaching Program the place a few of our purchasers have used it to enhance their again ache…like Brain right here:

Brian's before and after

He additionally switched up his weight-reduction plan and misplaced 75 kilos!

I can’t wait that can assist you get began.

Today’s yoga poses will probably be damaged out into three ranges, so that you can progress in issue.

What can I say, we love leveling up right here at Nerd Fitness. Most of our poses are fundamental, Level One, in case you’re fully new to yoga. However, we’ll embody just a few extra superior poses for additional development.

We’ll begin by discussing a little Yoga 101, in case you’re completely misplaced proper now and don’t know yoga from yogurt. If you wanna skip to your required video or pose, simply click on on it.

Super Sweet Sequence Covering Basic Yoga Poses

Basic Yoga Poses (Level 1)

Beginner Yoga Poses (Level 2)

Intermediate Yoga Poses (Level 3)

Yoga Stretches for Desk Workers

Roll out the matt! Let’s do some yoga.


Someone doing a downward dog

Yoga means a number of various things to totally different folks… like Windfarm Yoga apparently, to the girl within the photograph above. As one commenter from Cracked identified:

“The only thing I know for sure about yoga is that whatever you’re doing when you practice it, you’ll be assured by someone that it isn’t “real yoga.”[1]

I’m not concerned about that exact facet of the yoga debate: folks want issues to argue about and get offended over…as a result of Internet. What’s vital to me is getting extra folks concerned about attempting yoga out as a result of it’s rattling enjoyable and might actually enhance your life.

After all, as Vox explains:

“Yoga appears to assist alleviate decrease again ache, enhance power and adaptability, and scale back irritation within the physique — which, in flip, might help stave off persistent illness and demise.

Emerging analysis suggests yoga can enhance physique consciousness, or consideration to the sensations and issues happening inside you. That’s no small matter: Researchers assume heightened physique consciousness can enhance how properly folks deal with themselves.”[2]

Science is actually telling us: Yoga might help you turn out to be extra versatile like Black Widow, enhance your power just like the Hulk, lengthen your life just like the elves of Rivendell, and provide you with psychological consciousness like Yoda.

The jury remains to be out as as to if or not it grants us telekinetic powers.

A classic scene from the Empire Strikes Back

Please electronic mail me if a yoga apply helps you levitate rocks. 

When I approached yoga years in the past as an try to enhance my flexibility and to fight poor posture, I used to be initially nervous about trying silly or discovering some facet of the train that didn’t sit proper with me.

Instead, I discovered a complimentary, pleasing exercise that helped enhance my flexibility and mobility, alleviated my decrease again ache, opened up my hips to fight a lifetime of sitting, and even helped me quiet my overactive thoughts!

Plus, it was like a power-up for my power exercises.

It’s now an exercise I do with regularity all through my week, incorporating yoga stretches throughout the day in between desk sessions, after understanding, and attending the occasional class to stage up.


A picture of the NF Yoga crew

If you learn Nerd Fitness, you’re in all probability a skeptic. After all, one of many Rules of the Rebellion is to query every little thing!

So you could be pondering: “Steve, you’re not going to ask me to start speaking in mantras, chanting OMMMMMM, and work on improving my spiritual chi.”

As any person who began yoga with the very same reservations, I sit earlier than you a modified man. For starters, if you happen to determine the religious facets of the apply aren’t for you, you’re not alone: analysis into yoga’s historical past can lead down an web rabbit gap of controversy that’s bottomless.[3]

So we’re not going to leap in that struggle.

Instead, what you can find in terms of yoga is examine after examine displaying that this type of train is extremely helpful:

1) A physique ready to deal with something: at Nerd Fitness, we’re enormous followers of power coaching, and yoga is its good praise. It elongates your muscle tissues, improves your flexibility, can launch stress in your neck and shoulders, and helps you do issues like contact your toes![4] It might help you construct stronger muscle tissues, enhance steadiness and stability (particularly for our older rebels[5]), and make you extra “antifragile” (one in all my favourite phrases).

As one examine factors out:[6] 

Yoga topics exhibited elevated deadlift power, considerably elevated decrease again/hamstring flexibility, elevated shoulder flexibility, and modestly decreased physique fats in contrast with management group.

2) Yoga is nice for decrease again ache: If you’re one of many 31+ million folks like myself who battle with decrease again ache, yoga might help.[7] Yoga actually helps these of us caught at a pc all day lengthy as properly.[8]

A gif of yoga

3) Yoga might help meet weight reduction objectives when mixed with a nutritious diet. Look, everyone knows our weight-reduction plan is chargeable for 80-90% of our success in terms of weight reduction. The different 10-20% of the equation is collaborating in bodily actions that push your physique exterior its consolation zone.

Yoga is a good way to burn just a few further energy and preserve your mind centered on “I am doing healthy things and thus I should be eating healthy foods!” It might help enhance our struggle in opposition to heart problems, hypertension, and weight problems.[9] It’s additionally an important rest day activity to maintain you on observe while you’re not doing all your different exercises.

4) Speaking of which…yoga might be achieved each single day, and might be achieved anyplace. No gymnasium required, no tools required – no excuses! On high of that, as a result of it’s a low-impact exercise and doesn’t overly tax your muscle tissues like a powerlifting session, you are able to do yoga each single day, anyplace yow will discover a tender place to sit down down: your lounge, a park, a seashore, your bed room, on the moon, and many others.

5) Yoga can quiet an overactive thoughts: We dwell in a world with a distraction round each nook; we learn Facebook or our favourite weblog whereas checking electronic mail and texts… whereas attempting to work a day job. If you’re something like me, your thoughts races one million miles an hour, and attempting to develop a way of management and calm over your thoughts is like herding cats. We’ve already defined the advantages of Meditation for Nerds; yoga might be tremendously useful with turning into extra conscious of our our bodies and assist with lowering stress and anxiousness.[10]

Lastly, if yoga is nice sufficient for badass Dhalsim from Street Fighter II, it’s adequate for me:

Alright, I’m going to imagine at this level you’re on board with yoga. If with the ability to fully demolish a automotive together with your naked fingers doesn’t persuade you, nothing will.[11]

So let’s go over some yoga poses and routines.


A yogi meditating

We’ll begin out our clarification of various yoga poses by displaying you what the tip outcome can appear like.

Here’s a whole routine overlaying some fundamental yoga poses:

The above video (Water Series – A)  is taken from our course, Nerd Fitness Yoga (a part of Nerd Fitness Prime). If you prefer it, I’d encourage you to go browse the web page and test it out.

Nerd Fitness Yoga is a course you possibly can observe alongside inside the consolation of your personal house, and it’s constructed particularly for members of the Rebellion: simple to observe directions, an inviting perspective, and as you possibly can inform… some corny jokes from yours really.

This course will work for women and men of all shapes, ages, and sizes, giving anyone the arrogance to get began IMMEDIATELY. Follow it commonly and you’ll anticipate the advantages of the handfuls of research I linked above in terms of yoga apply.

Symbols from the Nerd Fitness Yoga course

In addition to a HUGE pose library and step-by-step directions, it additionally comprises all the following full-length yoga periods filmed in HD:

  • Water periods: Two newbie yoga movies (25 minutes every, first one was above)
  • Fire periods: Two intermediate yoga movies (half-hour every)
  • Star periods: Two superior yoga movies (40 minutes every)
  • Deep stretching routine (40 minutes)
  • 6 supplemental mobility movies (that may assist with decrease again mobility, the way to lastly contact your toes, and so forth. Two of that are beneath.)

All of those movies might be streamed or downloaded to any gadget as many occasions as you’d like so you possibly can apply yoga wherever, at any time when.


Seated Cross Legged

One of the most well-liked yoga poses is solely Seated Cross Legged.

A seated place helps chill out, reset, and open your hips up a bit.

Bring your self right down to a seat on the ground, no matter is most comfy. Cross one ankle of the opposite in entrance of you and sit cross-legged.

Take an enormous breath in and straighten your backbone as if there was a string pulling your head and neck as much as the ceiling. Breathe out, however preserve that upright posture.

Hands can relaxation in your knees, however shouldn’t push out or stress your legs.

Table Top Cat-Cow

This is definitely a sequence of some poses (Table Top, Cat, & Cow) that’s utilized in nearly each yoga session to assist reset your spines and heat up your again.

Start in Table Top, together with your fingers below your shoulders and your knees below your hips. Your backbone needs to be parallel with the ground to begin.

Exhale and slowly press into your fingers as you abs up in direction of your backbone. Round your backbone to the ceiling as you convey your chin in direction of your chest. Gently push out your shoulders.

Inhale and chill out your abs when you convey your hips again down. Lengthen your torso as your head comes up and appears in direction of the ceiling. Your chest ought to come ahead barely and your decrease again ought to push into your pelvis.

Relax and return again to a impartial Table Top place.

Child’s Pose

Child’s Pose is taken into account a resting place. This signifies that any time you’re feeling overwhelmed, overheated, or careworn a few explicit pose or variation whereas doing yoga, STOP what you’re doing and are available slowly right into a Child’s Pose to relaxation.

This pose helps decrease stress, refocus your thoughts, and calmly stretch primarily your decrease again, hips, and thighs.

Start by kneeling on the ground together with your toes touching behind you. Widen your knees so they’re just a bit wider than your hips. Gently decrease your physique between your knees and hips.

Your arms will stretch out calmly in entrance of you and you’ll drop your shoulders to the edges and down.

A variation you should use (which can be simpler or tougher for you) is to tuck your toes below your ft, as an alternative of getting the tops or aspect of your ft in opposition to the bottom. Do whichever variation is most comfy and pure on your physique.

Forward Fold

Forward Fold is one other one in all our hottest yoga poses. It’s primarily centered on stretching the decrease again, hips, hamstrings, and calves.

Start standing and gently bend ahead as you lengthen your torso and backbone. As you fold in direction of the bottom, preserve your knees straight (however not locked out). If you possibly can, seize the again of your calves and gently pull your self deeper into the fold.

As you breathe in, you possibly can raise barely and lengthen your torso and backbone forwards. As you exhale, you possibly can fold ahead once more into the stretch.

To scale this down, it’s possible you’ll use blocks to assist increase the ground. Keep your knees straight and your backbone lengthy, and fold so far as you possibly can comfortably go.


Standing pose is a resting and centering pose in yoga, however don’t take it with no consideration.

Even after we are standing in between poses, make sure you keep sturdy, energetic, and rooted by way of your ft. Your ft also needs to be flat and never rolled in or bowed out.

Activate your hips to forestall locking out your knees and preserve your posture and backbone tall and elevated.

Finally, your shoulder needs to be open and your chest broad. Neck in keeping with your backbone (not hunched ahead). Stretch tall out of your hips by way of your head.

Standing Mountain

The Yoga Volcano Pose

Standing Mountain is a good pose to heat up our shoulders and backbone.

Start by staying sturdy and rooted by way of your ft (that are flat on the bottom). Legs energetic, however not locked out. Shoulders open and neck in keeping with backbone.

As you’re taking a deep breath, convey each arms straight out in entrance of you and up overhead in direction of the ceiling. Make certain your shoulders aren’t hunched and near your ears, however moderately relaxed and launched down.

Rooting by way of your shoulder blades, pull your backbone and arms in direction of the ceiling.


The Yoga Cobra Pose

Cobra is a well-liked pose that just about at all times follows Plank as a transitional sequence in lots of yoga periods.

This pose primarily stretches the shoulders, chest, backbone, and abdomen.

Start by laying flat on the bottom in your stomach, with the tops of your ft on the ground. Your fingers needs to be positioned below your shoulders (very similar to you’ll think about beginning a pushup).

Slowly push down by way of your fingers and straighten your arms to raise your chest up off the ground, however not like a push-up, preserve your hips, thighs, and tops of ft rooted and pushing down in direction of the bottom.

Move your shoulder blades again, raise your chest, and look ahead and barely up. Hold for a number of seconds after which slowly launch down.

To scale this pose down, solely increase your chest and head to the place you’re comfy. Be certain to maintain your hips and thighs pushing right down to the ground, even when which means you possibly can solely increase your chest somewhat.

Low Lunge

The Yoga Low Lunge

Low Lunge is a variation of Lunge that could be a constructing block for a number of extra superior poses. It’s mostly considered a Lunge together with your knee on the bottom.

This pose will primarily stretch and strengthen the groin, hamstrings, and hips.

Often, you’ll get right into a lunge by beginning in a Forward Fold and slowly stepping one in all your legs again behind you. If you might want to, you possibly can scoot your foot again a number of occasions till you’ll be able to have your entrance knee straight over your entrance ankle.

As you convey your leg again, drop your again knee to relaxation on the bottom. This will assist assist a few of your weight, however the majority of your weight ought to keep pushing ahead by way of your entrance knee and hips.

Bend your torso over your entrance knee and lengthen your backbone ahead. Your weight needs to be urgent down by way of your heels.

To scale down, you should use blocks on either side to steadiness your self extra with out having to succeed in all the way in which right down to the ground.

Knee Hug

This pose is used to compress and tighten your physique. It’s typically used proper earlier than Corpse Pose on the finish of periods to reset.

Start this pose by mendacity in your again together with your legs and arms straight out. Take a deep breath and slowly convey your legs collectively and your knees lifted towards your chest.

As your knee comes up, wrap your arms round them and clasp your fingers collectively. If you possibly can’t fairly wrap your arms you possibly can attain down every hand and gently pull in your kneecaps.

Gently squeeze your knees into your chest, maintaining your again flat on the bottom and dropping your shoulders down. You can focus your eyes down the middle of your physique.

If for any motive you may have hassle doing this, merely increase your knees in direction of your chest so far as they are going to go. Hold for just a few seconds and launch again down.

Corpse Pose

Everyone’s favourite yoga pose, and infrequently a method to finish a whole session! And whereas at first, it may well look like simply mendacity on the bottom, there’s extra to it than that.

This poses is incredible for calming the thoughts, relieving stress, and stress-free the physique again right into a impartial place.

You’ll have a want in direction of the tip of a session to skip over Corpse Pose and transfer on.

Don’t! Spend a couple of minutes coming again down and resetting your physique in every session.

Start by laying in your again. Your arms ought to stretch down comfortably to every aspect, barely away out of your physique. Both your legs stretched out and with somewhat area, as properly.

Do your finest to “release” your shoulders and neck and allow them to fall impartial as properly (even when on our backs we have a tendency to interact our necks).

Focus in your respiratory and on stress-free any tight or sore areas of your physique.

If you might want to, flip onto your aspect and bend your knees (laying in your aspect fully). Wiggle your toes, ankles, fingers, or wrists as wanted.


Downward Dog

A yoga downward dog pose

This pose primarily focuses on stretching the shoulders, hamstrings, and calves.

The first few occasions you get into Downward Dog, you’ll need to begin in your fingers and knees (what we name Table Top), however together with your arms somewhat bit ahead of your head. Pushing into your fingers and toes, slowly raise your knees off the bottom.

If you possibly can, slowly straighten your knees (don’t lock them) as you gently stretch your heels right down to the bottom. Once comfy, you possibly can work your shoulders again towards your tailbone.

To scale this down, you possibly can raise your heels additional off the bottom and/or bend your knees for straightforward modification. You may also use blocks to raise your arms as one other various.

Crescent Moon

Crescent Moon is a variation of Low Lunge the place we stretch upright in direction of the ceiling.

This pose primarily stretches and strengthens the groin, hips, chest, backbone, and shoulders.

To begin this pose, you’ll need to get into a cushty Low Lunge. Usually, this implies stepping one leg ahead from Downward Dog or stepping one leg again from Forward Fold, after which dropping your again knee down rooted on the bottom.

As you’re taking a deep breath, convey your torso up from lunge to upright and stretch each fingers straight up towards the ceiling.

Instead of arching your again, draw your hips down and ahead and lean your shoulder again (maintaining it straight and engaged).

To scale this pose down, you possibly can simply keep in Low Lunge and work on stretching with out extending upward.


The Yoga Bridge Pose

Bridge is a backbend pose that primarily stretches and strengthens the again and backbone, but in addition the chest, shoulders, and neck.

Start by laying flat in your again. Bring your ft flat on the bottom as near your butt as they comfortably sit. Arms needs to be flat and right down to your sides.

Pushing down by way of your ft and arms, slowly raise your butt off the ground and into Low Bridge (round when your backbone is straight together with your legs).

If you’re comfy, you possibly can convey your fingers collectively below your self. Continue to slowly push your hips and butt in direction of the ceiling, ensuring to maintain your knees over high of your ankles. Work in direction of parallel with the bottom for the complete Bridge pose.

To scale this down, cease in Low Bridge if going additional is uncomfortable. If Low Bridge is tough, simply apply transferring your hips barely off the bottom from the beginning place. As you achieve extra flexibility, you’ll work to carry in Low Bridge.

Half Splits

The Yoga Half Splits Pose

This pose primarily stretches your hamstrings, hips, and decrease again.

To begin this pose, get right into a Low Lunge. Your again knee needs to be firmly rooted on the bottom.

Slowly shift your weight as you progress your hips and torso over your again knee. As you do that your entrance leg will go from bent on the knee to completely prolonged straight in a line.

If you want them, you should use blocks or a supporting prop on either side now to assist your weight (if you happen to can’t attain the bottom right here).

Slowly fold ahead excessive of your prolonged entrance leg, together with your hips staying rooted again and over high of your knee that’s on the ground.

To scale this down, use blocks on either side as recommended above. You may also keep upright (as an alternative of folding in direction of the tip). Stop within the development everytime you lose consolation.


The Yoga Lunge Pose

The Lunge is a serious constructing block for all types of yoga poses. Many poses are variations of or come out and in of the Lunge.

This pose will primarily stretch and strengthen the groin, hamstrings, hips, and knees.

Often you’re going to get into lunges beginning in a Forward Fold and slowly stepping one in all your legs again behind you. If you might want to, you possibly can scoot your foot again a number of occasions till you’ll be able to have your knee straight over your entrance ankle.

Bend your torso over your entrance knee and lengthen your backbone ahead. Your weight needs to be urgent down by way of your heels and your again knee needs to be energetic together with your knee straight all through.

To scale down, you should use blocks on either side to steadiness your self extra with out having to succeed in all the way in which right down to the ground. At any time, you too can drop the again knee right down to the bottom coming into Low Lunge as an alternative.


The Yoga Pose Ninja

One of essentially the most enjoyable poses to make sound results whereas doing, Ninja is definitely a sequence of actions moderately than a single pose. You may additionally have heard it known as a Side Lunge, however that is Nerd Fitness, so we’re going with Ninja.

This pose helps strengthen the complete decrease physique and stretch out the hamstrings.

Start by reducing your self right into a half squat (Frog Prep).

Choose a foot and switch your toes out somewhat wider. Walk your fingers over to your foot. Bend deep into that aspect’s knee as you raise up onto the heel of your reverse foot. Point or flex that foot up in direction of the ceiling.

Bring your fingers to prayer in entrance of your chest. Extend each arms out in an upward-facing arc and look in direction of your prolonged leg. Hold the pose and preserve your leg muscle tissues engaged.

Slowly come again as much as Frog Prep (physique within the center) and slide over to the opposite aspect repeating the steps above.

Seated Side Fold

The Yoga Side Sold Pose

Seated Side Fold is an effective, easy mixture of a fold and a aspect stretch in a single pose. Sometimes referred to this as “Half Dragonfly” as a nickname.

This pose primarily stretches your backbone, decrease again, hamstrings, and groin.

Start in a seated place, together with your legs outspread extensive in a V form in entrance of you. About a 90-degree angle between your legs.

Bring one in all your ft over to your different thigh, in order that the underside of your foot rests tucked in and touching your factor simply above the knee.

Keeping your hips rooted down and your backbone prolonged tall and in direction of the ceiling, you possibly can gently fold over and use your arms to stroll down your chest in direction of the bottom subsequent to the thigh and knee of your absolutely prolonged leg.

You needs to be barely off-center, in keeping with your straightened leg (moderately than a standard fold which might come straight to the middle).

To scale down this pose, you possibly can keep within the unique seated place with each legs out in entrance of you in a V. Gently fold ahead somewhat to every aspect and also you heat up.


Chair Pose

The Yoga Chair Pose

Chair pose is the idea for most of the extra superior strikes present in yoga. It primarily stretches the chest and shoulders, whereas serving to to strengthen your core and legs.

Start in Standing together with your arms out in entrance of you. Slowly bend your knees, transferring them steadily extra ahead away out of your toes. At the identical time, drop your hips and butt again as you attempt to obtain a 90-degree angle together with your thighs and calves.

As you sit down, your arms will come straight above your head (subsequent to your ears), pointing up with palms dealing with in.

To scale this down, you’ll discover it somewhat simpler to maintain your arms out in entrance of you – or coming in direction of your chest forming a “ball of energy.” Like in Dragonball. Drop your hips solely as little as you possibly can comfortably keep for a secure maintain.

Warrior 2

The Yoga Warrior Pose

This pose primarily strengthens your shoulders, arm, thighs and opens up your chest and shoulders.

Starting in Standing, exhale as you the 1st step foot again. Align your again heel behind the opposite heel after which flip your again foot out 90 levels.

Turn your hips out and align your ahead thigh together with your ahead knee. Slowly increase your arm, one ahead and one again, each parallel to the bottom.

As you exhale, bend the proper knee ahead till it traces up straight over your proper heel. Press your heels into the ground.

To scale this pose down, you possibly can convey your legs barely in nearer collectively. You even have the choice to bend ahead rather less or convey your fingers again down onto your hips.

Extended Side Angle

Extended Side Angle is one in all our broader Warrior-sequence poses, typically achieved collectively in pairs or units with different poses from the identical group.

This primarily stretches your groin, again, and torso. It additionally strengthens your thighs, hips, and legs.

Starting in Standing, unfold your legs barely aside with hips dealing with ahead. Choose one aspect and rotate that foot outward about 45 levels.

Bend the knee over the rotated foot and shift your weight to that aspect. Keep your stretched-out again leg in place and preserve pushing down by way of that foot.

Bring your elbow (similar chosen aspect because the bent knee), right down to relaxation in your bent knee. Your hand and arm popping out in entrance of you. Your reverse arm now extends excessive into the air straight overhead.

To scale this pose down, you possibly can slender your stance somewhat bit extra and produce your hips somewhat greater within the air. Move deeper down as you get extra comfy.

If you’re comfy sufficient right here to scale up, you possibly can swap your eyes to take a look at your arm overhead and gently stretch that arm to the aspect (so it falls in keeping with your torso and backbone).

This will deepen the stretch even additional.

Rebel Warrior

The Yoga "Rebel Warrior" Pose

Rebel Warrior is one other pose in our Warrior-sequences which might be typically utilized in pairs or units as transitions to at least one one other. You’ll generally hear it known as “Peaceful Warrior,” however, you recognize…

This pose primarily stretches the groin, hips, and shoulders.

Start in Warrior 2. Bring the rear hand right down to the again leg, palm dealing with down. Turn the entrance palm dealing with upwards in direction of the sky.

On an inhale, lengthen the entrance arm up in direction of the sky, palm dealing with in direction of the again of the room. Keep your hips open, however attain your coronary heart up in direction of the sky. Keep the again of your neck lengthy and your eye gaze pointing in the identical path as your coronary heart.

Keep bending deeply into your entrance knee; attempt to preserve the load evenly distributed in your entrance foot.

To scale this pose, convey your legs in somewhat nearer collectively to shorten the depth of the stretch. As you get comfy you possibly can ease again down into the complete pose.


A laptop on a desk

Work a desk job? Consider these two extra movies:

Wrist Mobility

Wrists are an typically missed space of stiffness and soreness for many individuals. Whether you sort on a keyboard each day or want to enhance entrance squats and handstands you’ll profit from this 6-minute yoga session:

Proper Posture

Hours hunched over a pc, stuffed right into a automotive, or taking part in varied video games may cause some fairly awkward posture habits. This 6-minute yoga session will allow you to reset and enhance your posture as you undergo your day:

When you’re in a position to escape out of your desk for just a few, these quick sequences are good to assist stretch out your physique and assist forestall damage.

If you do end up caught at a pc for many of the day, with seemingly no time to work out, we might help! We supply a 1-on-1 private coaching program to assist busy folks similar to you stage up their lives.

We will get to know you, your objectives, and your way of life, and develop a exercise plan that’s particular to not solely your physique, but in addition to your schedule and life. We can design exercises for at your desk, or a fast session earlier than dinnertime. If you need to be taught extra about this system, click on on the large picture beneath:


Boy on the beach doing yoga

If this child can do Yoga, so are you able to!

I don’t care if you happen to’re at house, in a cubicle, or an workplace, I would like you to make use of 3 minutes of courage to carry just a few of the poses above!

Which ones? Find a quiet place and undergo:

Even if you happen to’re not concerned about trying out NF Yoga and by no means attend a yoga class, attempt these 4 actions proper now. Like, this very second.

A giant motive Nerd Fitness and the Rebellion are profitable in getting folks wholesome is that we encourage folks to take motion instantly. Not tomorrow, not after breakfast, RIGHT NOW!

Try to carry every of the next positions for 30 seconds. Yes, even if you happen to’ve by no means achieved yoga earlier than and don’t have any intention of doing it once more… I’m difficult you to provide this a shot proper now!

I personally stand up each 15-20 minutes and undergo just a few actions (Downward Dog is my favourite) to remain limber.

Crushed these 4 poses? Take it to the following stage and run by way of our full sequence from the Water Series. It’ll take you somewhat over 20 minutes.

Want somewhat extra assist getting going?

You received it!

I’ve three nice choices on how one can proceed your journey with us:

Option #1) Liked the yoga movies contained in as we speak’s information? Want to observe them in an app that additionally means that you can construct your personal superhero?

Then take a look at Nerd Fitness Journey!

Our enjoyable habit-building app helps you train extra regularly, eat more healthy, and stage up your life (actually).

Plus, you possibly can be a part of our Yoga Adventure so you possibly can be taught poses and develop sturdy whereas battling wiley supervillians!

Try your free trial proper right here:

Option #2) If you need a skilled coach in your pocket, who can do video kind checks, present suggestions, and modify your exercises based mostly in your expertise stage, take a look at our 1-on-1 Online Coaching Program

For instance, let’s say you may have an outdated damage and couldn’t carry out one in all our flexibility workout routines. A Nerd Fitness Coach can work with you to create a custom-made routine on your precise state of affairs. 

Personally, I’ve been working with the identical on-line coach since 2015 and it’s modified my life. You can be taught extra by clicking on the field beneath: 

Option #3) Become a part of the Rebellion! We want good folks such as you in our neighborhood, the Nerd Fitness Rebellion.

Sign up within the field beneath to enlist and get our Rebel Starter Kit, which incorporates all of our “work out from home” guides.


Alright, your flip:

I’d love to listen to from you: did you REALLY full the 4-movement yoga routine above? And the place did you do it? An workplace? In your cubicle?

Remember, who cares in case your coworkers assume you’re bizarre – getting judged for doing one thing wholesome is a badge of honor you need to be pleased with!

…and Downward Dog!


PS: If you need some tips about the way to enhance your mobility, take a look at The Ultimate Guide for Improving Flexibility.


All photograph sources might be discovered proper right here.[12]

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