Exercises · 10 pages
Yoga-based exercises
Bodyweight exercises built from yoga poses and simple mobility drills: core, back, balance, glutes, shoulders, hips, neck and posture. Each page gives numbered steps, how long to hold, and the signs that mean stop.
How these pages differ from the pose and stretch pages
A pose page teaches one shape in detail, and a stretch page is about lengthening a tight area. The exercise pages sit between the two: each one picks a short set of moves for a single goal, such as a stronger core or steadier balance, and gives sets, holds or repetitions so you can use it as a short workout. No weights or machines are needed, only a mat, a wall and sometimes a chair, a block or a foam roller.
Most moves come from yoga, so they double as preparation for class. Plank and its variations build the strength behind chaturanga, the balance drills lead into tree and warrior III, and the glute and hip work makes lunges and bridges feel steadier.
Which page to start with
Pick by what you want to change. If you sit for most of the day and your back feels stiff, start with the back exercises and pair them with the glute exercises, since the two work together when you stand and walk. If you want a stronger middle, the core exercises and the plank variations progress from the kitchen counter to the floor.
For steadier footing at any age, the balance exercises start beside a wall. Tight shoulders and a stiff neck after long screen days suit the shoulder exercises and the gentle neck exercises. If you prefer slow, inward movement over sets and reps, read somatic exercises first.
All exercises
How to fit them into a week
Two or three short sessions a week, on non-consecutive days, is a sensible starting point for the strength pages. Choose one page, do every move once at the easiest level, and only add holds or repetitions when the last one still feels controlled. Mobility work such as the hip exercises and the foam roller exercises can be done most days, for example after a walk or a run.
In a Manila condo, a mat-length strip of floor next to a wall is enough for every page here. Practise in the cooler part of the day if your room has no air conditioning, keep water nearby, and stop any move that causes sharp pain, numbness or tingling. If you have a recent injury, a back or neck condition, or you are pregnant, check with a doctor or physio first. For a ready-made routine that mixes exercises and poses, see the core strength sequence.
This is one section of the free yoga library; the others cover poses, stretches, philosophy, meditation, guides and gear.
Questions
Are yoga-based exercises enough to build strength without a gym?
For general strength and control, many people find bodyweight work enough, especially at first. Holding a plank, a lunge or a bridge with good form is real effort. To keep progressing you need to make each move harder over time, with longer holds, slower lowering or a harder variation.
Should you do the exercise pages before or after a yoga class?
After, or on a different day. A class already works the same muscles, and arriving tired makes balance and alignment harder. A few minutes of gentle mobility from the hip or shoulder page is fine as a warm-up before practice.
What equipment do the yoga-based exercise pages need?
A mat and a wall cover almost everything. Some moves use a chair, a yoga block or a towel, and the foam roller page needs a roller. The steps on each page say what to set up before you start.
What is a yoga-based exercise?
It is a bodyweight move taken from a yoga pose or a simple mobility drill and used as a workout, with sets, holds or repetitions for one goal, such as a stronger core or steadier balance. Plank, bridge and lunge variations are typical. You need only a mat, a wall and sometimes a chair or block.
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