Yoga is not necessarily difficult. If you got up this morning and stretched your arms over your head, then you have done a yoga pose. Yoga introduces mindfulness to stretching so that you pay attention to your alignment and how these poses actually feel on your body. Many basic yoga poses are familiar. Our body naturally bends and bends into a posture. Consciously and through conscious breathing, you can create a sequence as shown in the figure below, which is organic with the way your body moves. This sequence of 10 poses sounds simple, but it will stretch and strengthen your major muscle groups.
Mountain Pose (Tadasana)
Squat every time you sit or stand, but don't take this exercise for granted. You can exercise the muscles of the legs and buttocks, which are the most powerful muscle groups in the body.
Raised Arms Pose:
Inhale and raise your arms above your head. The raised arm pose is your basic stretch in the morning, but be careful to maintain the good alignment that you have established in the mountain pose. Keep your heels on the ground and keep your shoulders away from your ears as you stretch your fingertips upward. Your eyes may move toward your hands, your hands may be shoulder-width apart, or your palms may touch.
Standing Forward Bend (Uttanasana):
Exhale and fold over your legs into a forward bend. If the hamstrings feel a little tight at first, bend the knees so that you can release your spine. Let the head hang heavy. Keep the legs gently bent with feet hip-width apart for better stability (you can straighten the legs, but it is not necessary). You can clasp opposite elbows with opposite hands while swaying gently side to side.