5 Yoga Poses for Beginners
Benefits: This pose benefits both your mind by improving concentration and your body by strengthening legs and spine, and, obviously, by improving balance. Avoid Tree pose when you are suffering from insomnia, headache or low blood pressure.
How to: Stand on all fours, align the hips over knees and the shoulders over wrists. Inhale and on the exhale round the back and drop the head (Cat Pose). Inhale and lift your head, pelvis, and chest toward the floor (Cow Pose). Do the sequence for about 10 breaths.
Benefits: This sequence gently stretches the spine and can help with a mild backache at the end of the day.
Benefits: Perfect pose for those spending large parts of their days sitting at desks: it relaxes and stretches your spine, washes the tension off your legs and strengthens them. And it calms you down. Skip the pose if you have problems with your neck.
How to: Lie on your back with your legs straight. Bend your right knee and put your right foot on your left knee. Put your left palm on your right knee. Helping with your hand, rotate your pelvis and backbone to the left putting your right knee over the left leg. Try to put your right knee on the floor, it’s OK if it doesn’t reach it now. Keep your right shoulders on the floor. Tilt your head to the right. Hold for about 5 breaths on each side.
Benefits: This pose lengthens and realigns the spine and massages the abdominal organs.
How to: Sit on your heels, lower your head and put your arms along your body. Stay for 1 minute or more.
Benefits: This is a restorative that stretches the shoulders, chest, and back and feels exceptionally good after a vigorous workout.