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Yoga is an ancient practice that has been shown to have a number of benefits for both the mind and body. It can help to improve flexibility, strength, balance, and coordination; it can also help to reduce stress and anxiety.
Mountain Pose
The Mountain Pose is a simple standing pose that is perfect for beginners. To do the Mountain Pose, stand tall with feet together, arms by your sides, and focus on grounding through the feet. You can focus on a single point in front of you.
Downward Facing Dog
The Downward Facing Dog is an inverted V-shape pose that strengthens the arms, legs, and core while stretching the spine. To do the Downward Facing Dog, start on your hands and knees. Spread your fingers wide and press your palms into the ground. Lift your hips up and back, forming an inverted V-shape with your body. Press your heels toward the ground and keep your legs straight. Hold for 5-10 breaths.
Warrior I
The Warrior I pose is a standing pose that helps to strengthen the legs, core, and shoulders. To do the Warrior I pose, stand with your feet hip-width apart. Step one foot back, bend the front knee, and extend arms overhead. Keep your back straight and your core engaged. Hold for 5-10 breaths.
Warrior II
The Warrior II pose is a variation of the Warrior I pose that opens up the hips and shoulders. To do the Warrior II pose, stand with your feet wide apart. Turn your right foot out 90 degrees and your left foot in 45 degrees. Bend your right knee and extend your arms out to the sides, parallel to the ground. Keep your back straight and your core engaged. Hold for 5-10 breaths.
Tree Pose
The Tree Pose is a balancing pose that helps to improve balance, coordination, and concentration. To do the Tree Pose, stand with your feet together. Bend your right knee and place the sole of your right foot on the inside of your left thigh, just above your knee. Extend your arms overhead and keep your gaze focused on a single point in front of you. Hold for 5-10 breaths.
Child’s Pose
The Child’s Pose is a resting pose that helps to relieve stress and anxiety. To do the Child’s Pose, kneel on the ground with your knees hip-width apart and your toes pointed. Sit back on your heels and fold forward, resting your forehead on the ground. Extend your arms out in front of you and relax your shoulders. Hold for 5-10 breaths.
Cobra Pose
The Cobra Pose is a backbending pose that helps to strengthen the back and improve flexibility. To do the Cobra Pose, lie on your stomach with your legs together. Bring your hands under your shoulders and press your palms into the ground. Lift your chest and head off the ground, keeping your hips and legs on the ground. Hold for 5-10 breaths.
Bridge Pose
The Bridge Pose is a backbending pose that helps to strengthen the back, legs, and glutes. To do the Bridge Pose, lie on your back with your knees bent and feet flat on the ground. Press your feet into the ground and lift your hips up, forming a bridge with your body. Keep your shoulders relaxed and your head in line with your spine. Hold for 5-10 breaths.
Seated-Forward Bend
The Seated-Forward Bend is a seated pose that helps to stretch the hamstrings and lower back. To do the Seated-Forward Bend, sit on the ground with your legs extended in front of you. Hinge at the hips and reach for your toes. Keep your back straight and your core engaged. Hold for 5-10 breaths.
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Credit: OMG I Yoga
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