Yoga is great exercise that can be utilized in order to increase flexibility, reduce stress and improve the general condition of a person. In fact yoga can be good for anyone, starting from beginners and for those who merely would like to include a gentle stretch in their exercise routine, and the five basic yoga poses listed below.

Yoga is an excellent means of increasing flexibility, relieving tension, and improving health in general. If you are a pure beginner or you simply want to add a little bit of stretching to your routine, these five simple yoga basics will get you started in no time.

1. Cat-Cow Stretch

This asana warms up the spine and helps relieve the tension of the back muscles.

How to do it:

• Start with hands and knees on the mat in the table pose.
• Inhale, then raise your head and tip your pelvis upwards that stretches the back (Cow Pose).
• Exhale and tuck the head and round the back (Cat Pose).
• This cycle can be repeated for a few rounds.

Benefits:

• Increased range of movement in the spinal column, especially in individual vertebra.
• Decreases tightness of neck and shoulder muscles.
• This enhances one’s ability to integrate breath and movement while focusing the attention inward and quieting the thoughts.

2. Child’s Pose

You might want to choose this restful pose in which the back and hips are extended and the body feels relaxed.

How to do it:

• Kneel on the ground, sit on your heels, and reach out your arms overhead and then forward over the mat.
• Place your forehead on the floor and sag your torso.
• Breathe deeply, holding this position for a few breaths, and in turn, this will allow you to feel the support of the earth beneath you.

Benefits:

• Relieves tightness in the lower back and the hips.
  Calms the mind, helps manage stress and anxiety.
• Increases focus and mental clarity.

3. Downward Facing Dog

This asana encourages the flow of fresh energy into the body by stretching every part of it.

How to do it:

• Begin in a plank position, move your hips up and back away from your hands.
• Arms are shoulder distance apart and feet are hip distance apart.
• Tuck the chin into the throat, press the heels onto the ground and place the head in between the arms.
  Sustain the posture for 5-10 deep breaths.

Benefits:

• Dogs certainly are hamstrings and calf muscles as viewed from this perspective, the shoulder of this perspective stretches.
• Contributes to the strengthening of arms and legs.
• Decreases headache by improving blood supply to the brain.
  Calms down the emotional lability.

4. Uttanasana

It is a basic stretching but effective for the hamstring, and the lower back.

How to do it:

• In the standing position, place your feet hip-distance apart, and fold your body forward from your hips.
• You may let both your hands hang down towards the floor or clutch at opposite wrists.
• You may keep a very gentle bend in the knees if necessary, and take a few deep breaths over a couple of moments.

Benefits:

• Soothes aching in the lower back.
• Stretches the muscles of hamstrings and calves.
• Helps reduce stress and strengthens the parasympathetic system.

5. Savasana

It is the best way to conclude the session while providing relaxation for both the mind and body.

How to do it:

• Lay down in your back with your arms out to your sides and your palms facing the ceiling.
• Shut your eyes and concentrate your mind to your breath.
• Hold for 5-10 minutes after this position as if you do not want to move so all the benefits received are fully incorporated into the body.

Benefits:

• Provides soothing and calming of the body’s entire physiological responses.
• Stress and anxiety levels of individuals are alleviated.
• Decreases the muscle gray cells that may persist after a yoga workout.

These introductory poses are ideal for beginners wishing to embrace yoga and its benefits. No matter if you are doing yoga at your own space or in a yoga center, bear in mind that there is an appropriate form of yoga practice for everyone. Adi Yoga offers helps to all age groups and fitness levels and wishes to assist them in their yoga path. Sign up today and see the change yoga can have in your life!