Yoga is widely popular due to its numerous physical and mental benefits. By improving muscle tone, flexibility, strength, and balance, yoga not only enhances physical health but also promotes relaxation and stress relief through breath control techniques. Research shows that regular practice of yoga can alleviate stress, anxiety, depression, and chronic pain, improve sleep quality, and enhance overall well-being.

Here are 10 yoga poses suitable for beginners:

1. Downward-Facing Dog

This pose primarily targets the leg muscles and thoracic spine, making it perfect for relieving tension in these areas. Start with your hands placed under your shoulders and your legs bent at a 90-degree angle. Press your palms down, bend your toes, lift your hips, and push your heels towards the ground, feeling a stretch in your upper back and legs. Gradually increase the stretch.

2. Mountain Pose

This grounding pose serves as a transition between different yoga movements, helping to focus attention and body awareness. Stand with your feet together, arms slightly away from your waist, fingers spread, and gently lift your arms from your waist. Feel your feet on the ground, inhale through your nose, and exhale through your mouth.

3. Child's Pose

This restorative pose is ideal for taking short breaks during yoga practice. Start from the cat-cow position, lower your hips to your heels, and bring your chest towards the floor over your knees. Stretch your arms out in front or support your head with crossed arms. This pose can relieve constipation, soothe the nervous system, and stretch the hips, thighs, and leg muscles.

4. Cat-Cow Pose

This pose is suitable for all levels and enhances spinal flexibility and mobility. Begin on your hands and knees; inhale as you arch your back (cow pose) and exhale as you round your spine (cat pose). Repeat this gentle motion ten times to improve flexibility and body awareness. This pose stretches and awakens the spine, relieves back pain, and increases flexibility in the spine, neck, chest, and shoulders.

5. Supine Twist

Supine twist helps with spinal health and relaxation. Lie on your back, pull one knee across your body while keeping your shoulders on the ground. Hold each side for 30 seconds, enjoying the relaxation and revitalization.

6. High Plank

 This foundational pose strengthens the core and upper body. Start on all fours, extend your legs straight back into a plank position, press your palms firmly, keep your hands under your shoulders, maintain a neutral head position, straighten your arms, and breathe deeply.

7. Triangle Pose

The triangle pose is a standing pose that helps relieve back pain and improve overall flexibility. With your feet apart and your arms at your sides, inhale, raise one arm above your head, and exhale, bending at the waist to the side.

8. Legs Up the Wall Pose

Lie on the floor with your hips close to a wall and your legs "walk" straight so that your body is in an L shape. A rolled up blanket can be placed under the lower back for support. Hold this position and breathe deeply, bring your knees up to your chest, and turn to your side.

9. Pigeon Pose

Start on all fours, bring your right knee forward between your hands, extend your left leg straight back, rotate your right knee towards your right wrist, and lower your hips. Lower your torso over your bent leg and hold for five deep breaths. Switch legs and repeat. This pose enhances hip flexibility and relaxes the hips and lower back.

10. Bridge Pose

This gentle backbend opens the chest and invigorates the body. Begin lying on your back with knees bent, press your feet into the ground, and lift your hips towards the ceiling. Hold for 30 seconds, focusing on opening the chest and lengthening the spine.

In conclusion, these poses are excellent for beginners, helping to increase strength, flexibility, endurance, and weight loss. Whether seeking stress relief, improved flexibility, or inner strength, yoga can meet your needs.