International Yoga Day

Whether you’re a self-confessed yogi or a complete downward dog novice, yoga is a great way to improve flexibility, relieve stress and also increase muscle tone and strength. Benefiting both the body and mind, yoga is suitable for everyone – you don’t need to be the fittest or most flexible to gain from this popular practice!

We asked personal trainer, yogi and Team Grenade® ambassador Tyrone Brennand to share four of the easiest yet effective yoga poses for you to try out. You can give these a go before or after your workout, first thing in the morning or in the evening as a relaxing end to the day! They’re super easy and super versatile so no excuses!

Let us know how you get on and don’t forget to follow Tyrone over on Instagram for more yogi goodness. Namaste!

Downward Facing Dog (Adho Mukha Shvanasana)

A yoga staple, Downward Facing Dog is a great full-body stretch, stretching the shoulders, hamstrings, calves and hands.

Downward facing dog

1) Start on all fours and lift your tailbone up so the body is in an arch shape
2) Spread your fingers apart for stability, push your heels towards the floor (if your hamstrings are too tight, bend the knees slightly)
3) Continue to lift your tailbone up, keeping your back straight. Keep your shoulders away from your ears and your arms straight
4) Take deep breaths, inhaling and exhaling slowly

Downward facing dog

Upward Facing Dog (Urdhva Mukha Svanasana)

This simple pose may look easy but it’s super effective, working to open out the chest and stretch your abs, while strengthening the wrists, shoulders and arms.

Upward facing dog

1) Begin by lying with your chest on the floor, facing forward
2) Push up through the arms, opening up the chest and keeping your knees flat on the floor
3) If you have broad shoulders, bring the arms out further. If this is comfortable, open up the chest even further and lift your knees off the floor
4) Raise your head and slowly inhale and exhale

Upward facing dog

Seated Forward Fold (Paschimottanasana)

Tight hammies? Well, the Seated Forward Fold is the perfect pose to stretch out those hamstrings! It’s also great for stretching out the hips and elongating the spine.

Seated Forward Fold

1) Start by sitting flat on the floor, legs out in front of you, back straight
2) Move your hands forwards and grab onto your ankles, keeping your back straight
3) Using a strap, wrap the strap around the base of your feet and pull – you need to make sure that the outsides of your feet don’t turn inwards
4) If you’d prefer a challenge, ditch the strap and grab the top of your toes, again, keeping your back straight
5) Suck your stomach in and you’ll feel a stretch in the back of your legs

Back Bend (Setu Bandha Sarvangasana)

Stretch out your hip flexors and open up the shoulders and chest with this powerful back bend pose. The back bend also improves spinal flexibility.

1) First, lie flat on your back with your knees raised, feet flat on the floor
2) Slowly raise your hips off the floor and interlace your fingers beneath your torso, keeping your arms straight
3) Be sure to tuck your shoulders underneath, lifting up through the chest
4) Extend further, pushing through your hips towards the ceiling while remaining calm and inhaling and exhaling gently

Go on, give these easy poses a go and reap the benefits yoga has to offer! Head over to our Instagram to watch the full video and see Tyrone in action!  You can find out more about the benefits of yoga over on our blog or, for more yogi advice and some pretty impressive poses, head over to Tyrone’s Instagram.