Yoga is a great way to increase flexibility, strength and mental well-being. For beginners, there are certain poses that are easier to practice than others and will help you get into the groove of yoga. Sun Salutations, also known as Surya Namaskar, is a gentle warm-up, consisting of a series of 12 poses that flow together. This is a great sequence for beginners to practice as it helps to stretch the body while strengthening the muscles. Downward-Facing Dog is another beginner pose that helps to stretch the whole body. This pose helps to strengthen the arms, legs, and back while also promoting relaxation. Warrior I is a great pose for stretching the legs and hips, as well as strengthening the core and improving balance. Tree Pose is a balancing pose that helps to improve concentration, focus, and balance. Child’s Pose is a restorative pose that can help to reduce stress and fatigue, while also stretching the hips and lower back. Lastly, Corpse Pose is a great pose to practice at the end of a yoga session as it helps to bring the body into a relaxed state. By practicing these poses regularly, beginners can gain more confidence in their practice and begin to explore other poses.

Advanced yoga poses can be a great way to challenge yourself and take your practice to the next level. Some of the poses that experienced yogis should try include Bakasana (Crow Pose), Astavakrasana (Eight-Angle Pose), Pincha Mayurasana (Forearm Balance), Kapotasana (Pigeon Pose), and Eka Pada Sirsasana (One-Legged Headstand). Bakasana, or Crow Pose, is a balancing pose that strengthens the arms, wrists, and core. To practice it, begin in a squat with your knees wide and your feet together. Place your hands on the floor and bring your knees into the sides of your arms. Then, press your hands firmly into the floor and lift your feet off the ground, balancing on your hands. Astavakrasana, or Eight-Angle Pose, is an arm balancing pose that creates strength and flexibility in the arms, back, and abdomen. To practice it, begin in a low squat with your feet slightly wider than hip-distance apart. Place your palms on the floor in front of you and shift your weight onto your hands. Lift your feet off the ground and cross your right ankle over your left thigh. Then, lift your left foot off the ground and balance on your hands. Pincha Mayurasana, or Forearm Balance, is an arm balancing pose that strengthens the core and arms. To practice it, begin in a forearm plank with your elbows directly beneath your shoulders. Engage your core and press your palms into the floor as you lift your feet off the ground. Then, press your elbows into the floor and extend your legs up and back, balancing on your forearms. Kapotasana, or Pigeon Pose, is a hip-opening pose that stretches the glutes and hip flexors. To practice it, begin in a low lunge with your right foot forward. Lower your back knee to the ground and slide your right foot forward until your shin is parallel to the top of your mat. Then, press your palms into the ground and lift your chest, pushing your hips forward. Finally, draw your right foot in towards your left hip to deepen the stretch. Eka Pada Sirsasana, or One-Legged Headstand, is an advanced inversion pose that strengthens the arms, core, and legs. To practice it, begin in a kneeling position with your forearms on the ground and your hands in fists. Place your head in the center of your arms and lift your feet off the ground. Then, draw one leg up towards the ceiling and extend the other leg parallel to the floor. To maintain balance, press your hands firmly into the ground and engage your core. With regular practice, these poses can help you build strength, flexibility, and balance.