Basic yoga positions to improve health

Yoga has been known for centuries and research has proven that a regular yoga practice can significantly improve your physical, mental, and spiritual health, including flexibility, fitness, balance, muscular strength, and spinal mobility.

We present you a few basic but highly effective poses that will work incredibly well for everyone, from a beginner to an expert.

Downward facing dog

This pose is working, stretching, and strengthening the entire body and it’s one of the main poses in most types of yoga.


While this is one of the best exercises to strengthen your core, it actually works your whole body. The trick is control your breath and this really helps.

Your shoulders should be directly over your elbows, your back is straight. It’s crucial that you keep the straight line from the top of your head to your feet or hips.



If you are new to the world of yoga, practicing this pose is a good place to start. It will improve your balance and teach you how to breathe. It also strengthens and tones the leg muscles, ankles, and inner thighs.


Another important pose for beginners, this works on stretching the front of the body and strengthens the back of the body. It also improves blood circulation and digestion, helps relieve stress, and opens the lungs and thyroid gland.

Lie on your back with your feet close to your hips. Lift your hips up and hold for 8-10 breaths.


This pose helps with stress relief, improves digestion, stimulates the kidneys, thyroid, and intestines, and strengthens thighs and the lower back.

Try to hold for 8-10 breaths.