Instagram may have you convinced that all yogis are super thin, giraffe-legged blonde girls, but yoga is meant to be a physical (and mental) practice that’s accessible to everyone — even fat people, to quote yogi Jessamyn Stanley.

 

Stanley preaches the philosophy that everybody is a yoga body on her Instagram account (which has over 205,000 followers) and in her workshops. But if the only yoga pose you’ve nailed is savasana (AKA corpse pose), it can be super intimidating to get your flow on in a yoga class. Start your practice at home instead — these eight poses are so easy, even the least-graceful yogi-wannabe can find their zen.

Perform the following poses in the sequence below. Move through the flow 4 times, holding each pose for 3-5 deep breaths.

1- Child’s Pose

child pose

From a kneeling position, sit your hips backward as you bend forward from the waist, dropping your head down toward the mat as you extend your arms forward and breathe deeply.

2- Table Top Pose

Table Top Pose

Rise onto your hands and knees, keeping hands and knees shoulder width apart. Flatten your back until your spine is in a straight, neutral position.

3- Cat-Cow Pose

Cat-Cow Pose

From table top position, inhale and round your spine toward the ceiling, suck your belly in, and drop your chin toward your chest. Then exhale, dropping your belly toward the floor and lift your head and tailbone toward the ceiling. Flow between the two.

4-Extended Puppy pose

Extended Puppy pose

From table top position, walk your hands out in front of you, lowering your chest and forehead to the floor while keeping your hips over your knees.

5- Downward-Facing Dog

Come back onto your toes and lift your hips up as you press into the palms and lengthen through the spine.

 

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