Yoga for Beginners

June 21 is National Yoga Day, so there is no better day to try out some simple yoga poses! Yoga is both a physical and mental exercise, as it involves a series of movements to strengthen the body and meditation practices to ease the mind. And the best part is, you can practice yoga anytime, anywhere and with little equipment. Below are five easy poses to get you started on your yoga journey and help you celebrate National Yoga Day!

• Reclining Twist—stretches the spine and shoulders and strengthens the lower back.
  1. Lie on the floor with your arms in a T-shape.
  2. Bring your knees to your chest.
  3. Keeping your arms out, let knees fall to one side.
  4. Look over your opposite shoulder.
• Child’s Pose—stretches the back, hip and arm muscles while calming the nervous system.
  1. Kneel on the floor with your knees wider than your hips, and toes pointed and together.
  2. Stretch your arms out on the floor in front of you, shoulder-width apart. Rest your forehead on the floor.
• Tree Pose—improves balance and stretches muscles surrounding the hip.
  1. Stand with your feet hip width apart.
  2. Shift your weight onto your right foot.
  3. Raise your left leg and gently turn your knee outwards.
  4. Place your left foot on at the inside of your right calf or above your knee, never on the knee.
• Downward Dog—stretches the back of the legs, spine, hamstrings, palms and feet, and strengthens shoulders, arms, legs and abdominal muscles.
  1. Start on all fours.
  2. Put your hands on the floor underneath your shoulders.
  3. Place your knees on the floor underneath your hips.
  4. Tuck your toes and lift your hips toward the ceiling.
• Seated Forward Bend—stretches the hamstrings, spine and shoulders.
  1. Sit with legs out in front of you and bend forward, keeping your back as straight as possible.
  2. Reach towards the outsides of your feet and grab them if possible.

Read the full article on Insider here.