3 Easy At-Home Yoga Poses You Should Do Every Day

Who needs pricey classes, special clothes and crowds?

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Published August 21, 2024
Photographs by Eli Meir Kaplan

While the potatoes are roasting, I’m stretching my neck and back in a downward dog pose right there at the kitchen sink. I have been a certified yoga teacher for years, yet often I prefer a solo practice rather than doing poses in a crowded space, gawking at others you feel are better than you.

My specialty is one-on-one private sessions in my studio as well as online classes, though what I teach can be done on your own. This trend of at-home yoga is growing in popularity because of convenience and instant accessibility. Not all of us are practicing yoga poses in the same way, thus the plus of Do-It-Yourself yoga is that it's for all bodies, regardless of experience and age.

You Can Do It

In 2017, I attended a yoga workshop led by author and master yogi, Tao Porchon-Lynch, who walked in wearing a leather jacket, leopard print yoga pants, three-inch stilettos and a big smile. One of her famous mottos: “When I wake up in the morning, I know that it’s going to be the best day of my life. I never think about what I can’t do!”,

At the end of the workshop, Tao invited us to New York City for her 96th birthday party the following week. She lived to be 101 years old.

Have you ever thought you couldn’t do yoga?

You’re not alone. I’ve worked with hundreds of women since launching Stretch Your Spirit in 2009. From my private clients to leading large retreats, I’ve gained a perspective that fuels the fire behind my work. Many of us older women need a fitness regimen that tones and relaxes, yet we don’t want to drive to and from classes, splurge on fancy yoga pants or deal with competitive crowds. Truth be told — we just want easy answers, and if they’re convenient, even better.

Here are four easy yoga poses to practice in your shower, the kitchen and on the couch.

Reach, Rinse and Repeat — Shower Yoga!

Crescent Moon

This restorative pose can help you move with more ease through your daily activities. A crescent moon pose can improve your range of motion and reduce back and pelvic pain.

Contraindications: Skip this pose if you have scoliosis of the spine.

Benefits: Hydrates deep connective tissue, stimulates circulation and stretches the core and hip flexors.

How To: Reach your arms up and interlace your fingers. On an inhale, gently bend to the left so you feel a stretch on your right side, and return to center on an exhale. Do the same on the other side. Repeat three times.

Modification: Take care not to bend into the pose too far, or too fast. However, if you’re seeking more sensation for a deeper stretch in the pose, bend to one side, inhale and exhale three times and then repeat on the other side.

Rubber Gloves Optional — Moving Into the Kitchen

Think about how often you find yourself in front of your kitchen sink. It’s very often! The next time you’re there, give this a try.

Downward Facing Dog

This pose helps you strengthen and stretch at the same time. It’s an easily accessible pose for most bodies, especially at the kitchen sink! The arthritis in my hands can sometimes cause a challenge with my grip. So, my rubber gloves are so helpful in this pose!

Contraindications: Those with glaucoma, cataracts and/or wrist and shoulder injuries should avoid this pose.

Benefits: Stimulates circulation; improves flexibility along the spine; strengthens the upper body, hands and wrists; and stretches the lower back and hamstrings

How To: Place your hands on the edge of the kitchen sink and hold on. Step your feet far enough back to straighten your arms. Drop your head and lean back so you feel your chest moving toward your thighs. Bend your knees and tilt your pelvis so your tailbone points high to the sky. Breathe naturally for three to seven breaths.

Transition: Walk your feet in slowly as you bend your knees and move to a stand. If you feel light-headed, sit immediately and breathe naturally to allow your body to find its balance.

Fitness for Couch Potatoes

Whether it’s Netflix, the news or the Hallmark Channel, we often spend hours on the couch. (The good news is that it’s an ideal spot for yoga. The pose below is typically practiced together as a flow for maximum benefits.

Cat/Cow

Contraindications: Avoid this flow if you have an injury or condition in your neck.

Benefits: Improves flexibility in the spine and hips, calms the mind, stretches the pelvic floor and can improve digestion

How To: Sit on the couch with your feet flat on the floor and a hip's distance apart. On an exhale, lean back slightly while tucking your chin to your chest and rounding your back; then inhale as you open your chest and lift your heart and chin. Repeat the flow for 10 breaths.

Modification: Practice on hands and knees on the floor or your bed.

 

Yoga in Daily Life

I recently polled the women in my program as to why they practice yoga. One said she’s learned so much about herself — physically, mentally and emotionally. Another said, that regardless of how good she feels, yoga always helps her feel better. Yet another raved about how, as she ages, yoga is her “non-negotiable ritual to practice in real life.”

There’s the easy answer: Practice in your real life. So much of your time is spent in certain spaces within your home while going through the motions of your daily rituals and tasks. The simplicity of pairing a pose with a ritual or task will always give you a quick wellness win.

So, as you shower, prep meals in the kitchen and lounge on the couch, you can also be stretching your spirit, body and mind. Right now I’m off to shampoo in the shower. And while I’m at it, I’ll practice a crescent moon pose in there, too.

It feels so good to reach, rinse and repeat!

How many of you practice yoga? What does it do for you? Let us know in the comments below.

 

Julie Blamphin is the founder of Stretch Your Spirit, a yoga pro, speaker, retreat leader and author whose work focuses on resilience, women’s wellness, and the wisdom of the body. She has contributed to several published works and is the author of the upcoming book And Then It Was Me: Lessons in Wellness, Change and a Lifetime of Practice, a reflection on identity, aging, caregiving and finding yourself through life’s transitions. Through her retreats, private practice and writing, Julie invites women to pause, listen inward and create space for strength, joy and renewal. For more information on Julie and her work, visit StretchYourSpirit.com.