Yoga has many advantages, such as making you more flexible, strong, steady, and calm.
You’ll need clothes that are comfy and let you move easily, like shorts or leggings and a t-shirt or tank top. You’ll also need a mat or a soft place to do yoga on.
There are different types and levels of yoga, so you’ll want to choose one that fits your needs and goals. You can learn the basic poses and sequences from a video or a book, or join a class at a studio or online to get help from a teacher.
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Some of the easy poses for beginners are:
Child’s pose: Sit on your heels and bend forward, putting your forehead on the mat and your arms next to you or in front of you. This is a relaxing pose that loosens your back and hips.
Downward-facing dog: Start on your hands and knees, then push your hips up and back, making your legs and arms straight. Push your palms and heels into the mat and make your spine long. This is an energizing pose that makes your arms, legs, and core stronger.
Mountain pose: Stand with your feet together or apart as wide as your hips, and your arms next to you or over your head. Squeeze your legs and core, and let your shoulders relax. This is a grounding pose that helps your posture and balance.
Warrior I: Step one foot back and turn it a little out, keeping your front knee over your ankle. Raise your arms over your head and look up. This is a powerful pose that opens your legs, hips, chest, and shoulders.
Tree pose: Stand on one leg and press the other foot to your inner thigh or calf (not the knee). Put your hands on your heart or over your head. This is a balancing pose that tests your focus and stability.
You can do these poses one by one or in a sequence, staying in each one for a few breaths or more. Remember to breathe deeply and smoothly while you do yoga, and pay attention to how your body feels. Don’t push yourself too hard in any position that could cause injury.
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