For some, yoga is a peaceful, relaxing workout that makes them feel rejuvenated and healthy. The way a pose can release the toxins in the body and stretch tight muscles, makes them actually look forward to their daily practice. For the rest of us who struggle to even touch our toes let alone contort ourselves into praying twist, yoga can feel like a cruel reminder of just how inflexible our bodies have become. If you’re among the non-pretzel posing bodies of the world, read on! Refinery29  has 12 yoga poses designed especially for you!

Vernice Vita Yoga Mat

So, you say you’re not flexible? Join the club. Many factors can contribute to a less-than-bendy body, from genetics to the weather outside. Age and gender also play a role, as men and older people tend to be less flexible than the young and females. But that doesn’t mean you should rule out yoga, says Chrissy Carter, creator of Beginning Yoga by Gaiam and a NYC-based yoga instructor. Carter says these moves will help you feel calmer, sleep better, and yes, get more flexible.

Benefits of yoga: Many people avoid yoga because they’re not flexible, but Carter says they are the very ones who should take up the practice! Yoga increases concentration, strengthens muscles, dials down stress, and can give you better posture. Before you get started: Remember to maintain a smooth and even breath throughout the poses and don’t hold any pose longer than you’re physically able. You can increase the length and deepness of each pose with practice. One sign that you held a pose for too long is that you don’t have enough energy to come out of the position with grace and integrity. Click here to read the entire article on Refinery29.