Five Easy Yoga Poses For Beginners


New Delhi: Practicing yoga has serious health benefits beyond flexibility and balance, though those are some great perks. Studies show yoga does everything from fighting anxiety, depression, and stress, to reducing inflammation in the body. Trusted Source Yoga can even make migraines suck less.

To help everyone from yoga newbies to experienced practitioners here are some yoga asanas you can try

Mountain Pose

How to do it

Stand with your feet together or hip-width apart. Ground down through the four corners of your feet. Roll your shoulders away from your ears, draw your shoulder blades down your back, and lift the crown of your head.

Engage your thighs, draw your belly button in, and lengthen up through the spine. Turn your palms facing the front of the room. Relax your jaw and unfurrow your brow. Breathe easy.

Chair Pose

How to do it

Start in Mountain Pose. As you inhale, raise your arms, spread your fingers, and reach up through your fingertips. As you exhale, sit back and down as if sitting into a chair.

Shift your weight toward the heels and lengthen up through the spine. As you inhale, lift and lengthen through your arms. As you exhale, sit deeper into the pose.

Down Dog on a chair

How to do it

Place your hands on the back of a chair with palms shoulder-distance apart. Step your feet back until they align under hips, creating a right angle with your body, spine parallel with the floor.

Ground through your feet and lift through thighs. Reach hips away from hands to lengthen the sides of your torso. Firm your outer arms in and lengthen through the crown of your head.

Downward-Facing Dog

How to do it

From all fours, walk your hands 6 inches in front of you. Tuck your toes and lift your hips up and back to lengthen your spine. If your hamstrings are tight, keep your knees bent in order to bring your weight back into the legs.

Spread your fingers wide, press into your hands, and rotate your arms so that your biceps are facing toward one another. Press your thighs back toward the wall behind you.

Warrior II

How to do it

Stand with feet wide, 3–4 feet apart. Shift your right heel out so your toes are pointing slightly inward. Turn your left foot out 90 degrees. Line up your left heel with the arch of your right foot.

Bend your left knee to a 90-degree angle, keeping the knee in line with the second toe to protect the knee joint. Stretch through your straight back leg and ground down into the back foot.

On an inhale, bring arms to a T at shoulder height. Draw your shoulder blades down the back. Spread your fingers and keep palms facedown. Gaze over the front fingers. As you exhale, sink deeper into the stretch.

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