Yoga has been practiced from ancient times and has been known for its many benefits. This is not a sport only for women, as most men think. It can be practiced by many people, both men and women, even children. Another great thing about yoga is that you don’t need a lot of time, space, equipment or skills to reap its benefits. 10 minutes a day are enough to start with. You can progress in time to include more and different poses in your practice, but always start with doing the basics.

1/Downward - facing dog

This pose helps strengthen the shoulders, arms and legs and lengthens out the spine. Start from a tabletop position with your shoulders directly over your wrists and your hips over your knees, curl your toes under and lift your hips skyward. Keep your spine flat and extend the backs of the legs only as far as the hamstrings allow. Spread your fingers wide and gaze at your fee.

2/Garland pose

This pose is great for if you spend most of your time sitting. Start with your feet wider than hip-width apart and turn your toes out slightly. Keep your gaze forward and your spine straight as you push your hips back and lower down as if into a chair. The goal is to bring the hips as low as you can without rounding the spine.Bring your hands to prayer position at mid-chest and push into the inner knees with your elbows, further opening your hips.

3/Plank pose

Plank pose is one of the best ways to build core strength as well as strength and stability in the wrists, arms, shoulders and quadriceps. Start in downward dog. Roll forward onto the balls of your feet and lower your hips so that your shoulders come directly over your wrists and your hips are in line with the top of your head and shoulders. You can modify the pose by lowering your knees to the ground while keeping a straight, solid line through the knees, hips and head.

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