Amber N Ford via Getty Images
15 Easy Yoga Poses for When You Want a Gentle, No-Fuss Practice
Yoga doesn’t have to mean sweaty Vinyasas—you can get just as much benefit out of easy yoga poses.
By Leigh Weingus•
1. Downward-Facing Dog (Adho Mukha Svanasana)
2. Child’s Pose (Balasana)
3. Legs Up the Wall (Viparita Karani)
4. Reclined Supported Butterfly (Supta Baddha Konasana)
5. Easy Pose (Sukhasana)
6. Seated Forward Fold (Paschimottanasana)
7. Standing Forward Fold (Uttanasana)
8. Cat-Cow (Bitilasana Marjaryasana)
9. Cobra (Bhujangasana)
10. Mountain Pose (Tadasana)
11. Pigeon Pose (Eka Pada Rajakapotasana)
12. Bridge Pose (Setu Bandha Sarvangasana)
13. Tree Pose (Vrksasana)
14. Low Crescent Lunge (Anjaneyasana)
15. Savasana
When (and Why) You Might Want to Do Easy Yoga Poses
Many modern-day yoga classes are quite challenging, involving sweaty power flows, intense standing poses, and deep backbends. However, there are days when you might crave something more relaxing. Perhaps the thought of an intense, heart-pumping Chaturanga after a long day is enough to make you reconsider exercising at all.
Discover more ways to reach your goals with Peloton
That’s where easy yoga poses come in. “The term ‘easy’ is relative in my mind,” says Peloton instructor Kirra Michel. “We all have different things going on in our bodies and minds. What is ‘easy’ for one person might be challenging for the next.”
That said, Kirra notes there are numerous benefits to practicing yoga poses that feel easy to you. “These easier postures tend to be more soothing and down-regulating for the body,” she explains. “Some of these postures may help you sleep better, help with posture, and reduce anxiety. Some of these postures might stretch or open different areas of the body, such as the hips, chest, and back.”
Whether Downward-Facing Dog (Adho Mukha Svanasana) feels easy for you or you’re more of a Child’s Pose (Balasana) or Savasana kind of yogi, there are a handful of easy yoga poses worth keeping in your arsenal for those days when you don’t want anything too complicated or strenuous. Keep reading for 15 to try.
1. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is one of the most efficient full body moves, stretching the calves, hamstrings, glutes, and spine while engaging the arms, shoulders, and core, says physical therapist Lori Diamos, founder of PT Pearls. It strengthens and lengthens at the same time, giving you maximum return for your time and energy.
Start on your hands and knees, with wrists under shoulders and knees under hips.
Spread your fingers wide and press evenly into your palms.
Tuck your toes under and lift your knees off the mat, straightening your legs as you raise your hips toward the ceiling. Keep a slight bend in the knees if your hamstrings are tight.
Press your heels gently toward the floor and your chest toward your thighs.
Hold for several breaths, keeping your neck relaxed.
2. Child’s Pose (Balasana)
Child’s Pose is one of the best ways to ease tension while staying supported. Diamos notes that it gently stretches the spine, hips, shoulders, and shins and can be modified easily to target different muscles. It’s a grounding posture that encourages you to slow down, breathe, and reset.
Start on your hands and knees.
Touch your big toes together and widen your knees apart.
Sit your hips back toward your heels and stretch your arms forward, lowering your torso between your thighs.
Rest your forehead on the mat and breathe deeply.
For a lateral stretch, walk your hands to one side and hold, then switch.
3. Legs Up the Wall (Viparita Karani)
As another easy yoga pose, Kirra recommends this restorative pose, which helps relieve tired legs and calm the nervous system. It’s easy, requires minimal flexibility, and uses gravity to gently improve circulation. Legs Up the Wall is great for recovery days or when you need to recharge.
Sit sideways against a wall with one hip touching it.
Swing your legs up the wall as you lower your back onto the mat.
Scoot your hips as close to the wall as is comfortable.
Rest your arms by your sides, palms up.
Close your eyes and breathe deeply for several minutes.
4. Reclined Supported Butterfly (Supta Baddha Konasana)
This gentle hip-opener recommended by Kirra combines deep relaxation with supported stretching. Using props under the knees and back makes it accessible for all flexibility levels. It’s a great way to release tension in the hips and chest at the same time.
Sit on your mat with the soles of your feet together and knees bent outward.
Place yoga blocks or pillows under your knees for support.
Slowly recline onto a bolster or rolled blanket placed along your spine.
Let your arms rest comfortably at your sides, palms up.
Close your eyes and take slow, deep breaths.
5. Easy Pose (Sukhasana)
As the name suggests, Easy Pose—which comes recommended by Kirra—is simple and grounding. It’s perfect for centering yourself at the start or end of practice, encouraging good posture and mindful breathing. Adding a cushion under the hips makes it even more accessible.
Sit on the floor with your legs crossed.
Place a cushion or folded blanket under your sit bones for support.
Rest your hands on your knees or in your lap and sit tall, lengthening your spine. Relax your shoulders and soften your jaw.
Close your eyes and focus on your breath.
6. Seated Forward Fold (Paschimottanasana)
This calming stretch releases the back and hamstrings while promoting relaxation. It’s an easy way to transition into a more restful state after activity.
Sit with your legs extended straight in front of you.
Flex your feet and sit tall.
Inhale, raising your arms overhead.
Exhale and hinge forward from your hips, reaching for your feet or shins.
Keep your spine long and avoid rounding your back excessively.
Hold for several breaths, then slowly rise.
7. Standing Forward Fold (Uttanasana)
Kirra also suggests this easy pose, which gently decompresses the spine and stretches the hamstrings. It’s an easy, do‑anywhere move to release tension in the back and neck.
Stand with your feet hip-width apart.
Inhale, lengthen your spine.
Exhale and hinge forward from your hips.
Let your head and arms hang toward the floor.
Bend your knees slightly if needed.
Hold for several breaths, swaying gently side to side if desired.
8. Cat-Cow (Bitilasana Marjaryasana)
Diamos calls this one of her go‑to moves for spinal health because it’s gentle, safe, and builds both mobility and stability. It gets the spine moving from top to bottom while engaging the arms, legs, and core in a supportive way.
Start on hands and knees with wrists under shoulders and knees under hips.
Inhale as you drop your belly, lift your head, and tilt your tailbone upward (Cow).
Exhale as you round your back, tuck your chin, and draw your pelvis under (Cat).
Continue moving with your breath, alternating between the two.
9. Cobra (Bhujangasana)
Cobra helps open the front of the body, which can get tight from sitting and slouching. Diamos likes that it also encourages better posture, deeper breathing, and nervous system calm.
Lie face down with legs extended and the tops of your feet on the mat.
Place your hands under your shoulders, elbows close to your sides.
Inhale and press lightly into your hands as you lift your chest off the mat.
Keep your elbows slightly bent and your shoulders away from your ears.
Hold for a few breaths, then lower slowly.
10. Mountain Pose (Tadasana)
This simple standing pose builds awareness of posture and balance. It’s a foundation for many other yoga poses and a chance to connect with your breath.
Stand with your feet together or hip-width apart.
Press evenly through all four corners of your feet.
Engage your thighs and lengthen your spine.
Roll your shoulders back and down.
Let your arms hang naturally, palms facing forward.
Breathe deeply, feeling grounded and tall.
11. Pigeon Pose (Eka Pada Rajakapotasana)
Pigeon Pose is a gentle but effective hip opener that can be modified with props for comfort. It helps release tension from sitting or high‑impact workouts.
From Downward-Facing Dog, bring your right knee forward and place it behind your hands.
Extend your left leg straight behind you.
Square your hips toward the front of the mat.
Keep your hands on the mat for support or fold forward over your front leg.
Hold for several breaths, then switch sides.
12. Bridge Pose (Setu Bandha Sarvangasana)
This beginner‑friendly backbend strengthens the glutes and hamstrings while opening the chest and hip flexors. It’s energizing but still gentle.
Lie on your back with knees bent and feet hip-width apart.
Place your arms alongside your body, palms down.
Press into your feet to lift your hips toward the ceiling.
Keep your shoulders and head on the mat.
Hold for several breaths, then slowly lower.
13. Tree Pose (Vrksasana)
Tree Pose is a favorite for building balance and focus. Diamos notes that it challenges single-leg strength while lifting and opening the body, reversing the closed‑off position many of us stay in during the day. To keep it easy, place your lifted foot lower on your standing leg, or even on your ankle with your toes on the floor.
Stand tall with feet hip-width apart.
Shift your weight onto your left foot.
Place the sole of your right foot on your left ankle, calf, or inner thigh (avoid the knee).
Bring your hands to prayer position at your chest or reach overhead.
Hold for several breaths, then switch sides.
14. Low Crescent Lunge (Anjaneyasana)
This pose builds lower body strength while stretching the hips and opening the chest. To modify, you can place a yoga block on either side of your front foot, and place your hands on the blocks for balance.
From standing, step your left foot backward into a lunge, lowering your left knee to the floor.
Bend your front knee to about 90 degrees, keeping it over your ankle.
Raise your arms overhead, palms facing each other.
Lengthen through your spine and lift your chest.
Hold, then switch sides.
15. Savasana
Savasana is pure relaxation. It’s the easiest pose physically, but one of the most powerful mentally. It helps seal in your practice and calm the mind.
Lie flat on your back with your legs extended and arms by your sides, palms up.
Close your eyes and breathe naturally, letting your feet fall outward.
Soften your face, jaw, and shoulders.
Remain here for several minutes.
To try these easy yoga poses (and others) in an instructor-led flow, try any of the Slow Flow, Restorative, or Yin Yoga classes on the Peloton App. These types of yoga involve gentler poses and longer holds, so you can truly sink into each posture. Or, if you’re a new yogi looking to ease into the practice, try any of the beginner yoga flows.
Try a Yoga Class on the Peloton App
When (and Why) You Might Want to Do Easy Yoga Poses
You’ve probably heard an instructor recommend that you “listen to your body.” But how do you know when your body is telling you it’s time for an easy yoga pose? And what are the best ways to incorporate them into your practice or day-to-day life? If you’re feeling stressed or anxious, these easy yoga poses can be a great help, Kirra says.
“We tend to hold some of these postures for a longer time, which allows them to become meditative. This is great mentally and emotionally,” she explains. “Holding them for longer periods allows the muscles to soften and release tension.”
Diamos adds that she works with busy parents, professionals, and active adults who want to feel better and move better without burning out or getting overwhelmed. These poses work because they’re approachable, effective, and functional—and you can do them any time. “They train the whole body, not just isolated muscles, and they reflect how we move in daily life,” she explains. “They blend breath, control, strength, and mobility without being too hard to do or too complicated to follow. That’s the kind of programming that sticks.”
She adds that even the most advanced yoga practitioners can gain tremendous benefits from these so-called “easy” yoga poses. “Everyone has days when they feel stiff, tired, or stressed. Not every practice needs to push the limits. Simple yoga classes give people a way to reset, recover, and move without pressure,” she says. “I’ve worked with athletes, high-level professionals, and busy parents. They all benefit from slowing down and building a better foundation. The truth is, the basics never stop working. They just become more meaningful over time.”
In other words, don’t let the word “easy” throw you off—these foundational yoga poses will never stop being beneficial. Sometimes, you just need to curl yourself into a Child’s Pose and stay there for a while. And your nervous system will thank you!
This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.
Level up your inbox.
Subscribe for a weekly dose of fitness, plus the latest promos, launches, and events.
By providing your email address, you agree to receive marketing communications from Peloton.
For more about how we use your information, see our Privacy Policy.