Yoga has now been known for centuries, and numerous studies have shown that its regular practice can significantly improve physical, mental and spiritual health, while giving more flexibility, physical fitness, balance, muscular strength and mobility.

We care about your well-being, so we’re going to offer you some simple yet very effective poses that will work incredibly well for everyone, beginners or experts.

1. The dog looking down

etches and strengthens the whole body, and is found in the main types of yoga.

Let your body rest on all four extremities. Place your wrists under your shoulders, and your knees under your hips. Tuck your toes in, lean on your hands, and straighten your buttocks so that your chest pokes down. If necessary, bend your knees slightly, then hold this position for about five breaths.

2. The plank

Although this is one of the best exercises for strengthening your abs, it also works the rest of the body. The trick is to control your breathing well.

There are many types of exercises based on the plank position, it’s up to you to choose the one that suits you best. Your shoulders should be directly above your elbows, and you should keep your back straight and horizontal. If you can, raise your legs one after the other, otherwise stay on your knees. Either way, it’s essential to always form a straight line from the top of your head to your hips, or to your toes.

3. Reverse Plank

This is a great pose for stretching your upper body, and increasing the strength of your arms, legs, and core. In addition, this will improve your balance.

Start by placing your hands behind you, and looking at your feet. Lift your hips off the ground, extend one leg, then the other, fingers firmly on the floor.

4. Extended side angle

This pose is designed to work the sides of your waist, strengthen your legs, stretch your hips, hamstrings, calves, shoulders, chest, and spine. It also opens the lungs, improves digestion, and helps relieve stress.

Start by spreading your legs and extending your arms. Turn your right foot 90º outward. Then slide your left foot back, bending your right knee, and bringing your hands forward. Slowly bend down and place your right hand on your right ankle, shin, knee, or the floor (depending on your flexibility), while extending your other hand skyward, forming a straight line. Then repeat the exercise on the other side.

5. Shaft position

If you are new to the world of yoga, practicing this posture is a good way to start. It will improve your balance and teach you how to breathe properly. It will also allow you to strengthen and tone the muscles of your legs, ankles and inner thighs.

Start by joining your feet together. Then, slowly raise your left knee, touch it, place your left foot at your thigh or calf (making sure to avoid the knee area) and then lift your hands up, palms together. Hold this position for 8 to 10 breaths, then switch legs.

6. Warrior 1 Stance

This posture is also one of the main poses found in many types of yoga. It is essential for improving the strength of your abs and your lower body. It’s also great for stretching your hips and thighs.

Take a big step back with your right foot, and place your left foot flat on the mat. Pull your shoulders back and lift your chest. Then raise your arms keeping your palms together. Hold this position for 8-10 breaths, then switch sides.

7. Warrior Stance 2

Here is another very important position, because it will stretch your hips and the inner part of your thighs. In addition, it will improve your balance, can facilitate your digestion, and relieve your back pain.

Stand upright, legs apart. Turn your left foot 90º and your right foot 45º. Bend your front knee and extend your arms sideways. Look over your right hand, hold this position for 8 or 10 breaths, then repeat the exercise on the other side.

8. Sitting position, leaning forward

This posture is very useful for stretching your lower and upper back, as well as your hamstrings, because it opens up your whole body, and will teach you how to breathe well, even in an uncomfortable position. It will also relieve you of headaches and reduce your fatigue.

Start by sitting with your legs together, and then lean your body forward, so that your chest rests on your legs. Once you reach your maximum stretch, breathe 8-10 times. Make sure to keep your back straight!

9. Position of the bridge

This is another important position for beginners because it works by stretching the front of the body, while strengthening the back. It also improves blood circulation and digestion, relieves stress, opens the lungs, and promotes proper functioning of the thyroid gland.

Lie on your back keeping your feet close to your hips. Then lift the pelvis and hold the position for 8 to 10 breaths.

10. Position of the fetus

It is the best resting position to relieve stress or tension, and it is also very good for digestion.

Start by kneeling on a mat, then lower your head to the ground, placing your hands forward, to the side or back, and relax!

11. Cobra Stance

This position is excellent for strengthening your back, and relaxing your chest and shoulders. It will also reduce stiffness in the lower part of your body.

Start by doing the dog pose (first on the list), then move on to the plank pose. Then bend your elbows and slowly lower your pelvis to the floor. Move your shoulders back and gently arch your back. Hold this position for 8 to 10 breaths.

12. Bow Stance

This pose will stretch the entire front of your body, strengthen your back, and improve posture and flexibility in your spine.

Lie on your stomach, bend your knees, raise your thighs, arch your back and grab your ankles with your hands. Hold this position for 8 to 10 breaths.

13. Boat position

This position will help you relieve stress, improve your digestion, stimulate your kidneys, thyroid and intestines, and strengthen your thighs and lower back.

Start by sitting on your butt, bend your knees, lean back and lift your feet until your shins are parallel to the ground. If you feel comfortable in this position, straighten your shoulders, stretch your arms forward, grab your knees and lift your legs so that your body forms a V. Hold this position for 8 to 10 breaths.

14. Position of the fish

This position will strengthen your hamstrings and lower back, and it will also open up your hips and rib cage.

Start by lying on your back, keeping your feet on the floor and your legs straight. Raise your upper body by sliding your hands under your buttocks. Keep your forearms and elbows at your sides, and lift your upper back

15. Wind Blast Stance

This posture will help you release toxic gases from your body.

Lie on your back and bring your knees to your chest. Press down on your lower abdomen by holding your knees with your hands. Then raise your head, neck and chest, bringing them closer to your knees. Hold this position for 8 to 10 breaths, then return to the starting position.

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