15 Yoga Poses That Can Change Your Body

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

We at Bright Side care about your health and we’ve chosen a few basic but highly effective poses that will work incredibly well for everyone, from a beginner to an expert.

1. Downward facing dog

15 Yoga Poses That Can Change Your Body

Get on all fours. Keep your wrists under your shoulders and knees under your hips. Tuck your toes under, press your hands into the floor and straighten the legs to come up into downward dog. If you need, keep the knees slightly bent. Hold in this position for about 5 breaths.

2. Plank

15 Yoga Poses That Can Change Your Body

There are a few types of plank exercises, you can choose which one suits your level. Your shoulders should be directly over your elbows, your back is straight, if you can—lift your legs up, otherwise stay on your knees. Either way, it’s crucial that you keep the straight line from the top of your head to your feet or hips.

3. Upward plank pose

15 Yoga Poses That Can Change Your Body

Start by placing your hands behind you as you face toward your feet. Lift your hips, extend one leg, followed by the other leg with the toes pressing to the floor.

4. Extended side angle pose

15 Yoga Poses That Can Change Your Body

Start by stepping your feet one leg-length apart and reach your arms wide. Turn your right foot out 90°. Rotate your hips toward the back and reach your right hand forward. Start bending down and put your right hand down on your ankle, shin, knee, or the floor while stretching your left hand to the sky, keeping a straight line from the right hand to the left. Repeat on the opposite side.

5. Tree

15 Yoga Poses That Can Change Your Body

Start with your feet together, then slowly lift your left knee up, grab it, place the left foot on your inner upper thigh or inner lower calf (being careful to avoid your knee area) and lift your arms up to the sky, palms together. Hold for 8-10 breaths, then switch sides.

6. Warrior 1

15 Yoga Poses That Can Change Your Body

Take a big step back with your right foot, place the foot flat on the mat. Roll your shoulders back and lift your chest. Lift your arms up with your palms together. Hold for 8-10 breaths, then switch sides.

7. Warrior 2

15 Yoga Poses That Can Change Your Body

Stand with your feet one leg-length apart. Turn your left foot out 90° and your right foot in 45°. Bend your front knee and stretch your arms out to your sides, gaze over your right hand. Hold for 8-10 breaths and then repeat on the other side.

8. Seated forward bend

15 Yoga Poses That Can Change Your Body

Begin seated with your legs together and start to hinge forward from your waist, reaching forward. Once you achieved your maximum stretch, breathe for 8-10 breaths. Make sure that you keep your back straight.

9. Bridge pose

15 Yoga Poses That Can Change Your Body

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

10. Child’s pose

15 Yoga Poses That Can Change Your Body

Start from sitting on your knees on the mat, then lower your head to the floor with your hands reaching forward or you can put them by your sides. Relax.

11. Cobra pose

15 Yoga Poses That Can Change Your Body

Start from downward facing dog pose, come forward into plank, bend your elbows and slowly lower down on the floor, roll your shoulders back and gently lift your back up. Hold for 8-10 breaths.

12. Bow Pose

15 Yoga Poses That Can Change Your Body

Bend your knees, lift your thighs from the floor, reach back, and grab your ankles. Hold for 8-10 breaths.

13. Boat pose

15 Yoga Poses That Can Change Your Body

Start seated, bend your knees, lean back, and lift your feet until your shins are parallel to the floor. If you feel comfortable with this position, extend your arms forward. Straighten your legs so your body is in a V-shape. Hold for 8-10 breaths.

14. Fish pose

15 Yoga Poses That Can Change Your Body

Start by lying on your back, keeping your feet on the floor, and your knees bent. Lift your upper body, sliding your hands under your buttocks. Keep your forearms and elbows close to the sides of your body and lift your upper back off the floor.

15. Wind relieving pose

15 Yoga Poses That Can Change Your Body

Lie on your back and bring both knees close to your chest. Press on the lower abdomen by holding your knees with your hands. Raise your head, neck, and chest and bring them close to your knees. Hold for 8-10 breaths then come back to the initial position.

Do you think we missed some important yoga poses? Tell us about them in the comments.

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