If you’re looking to improve your mental, physical and emotional health, then it’s time to grab your mat and try relaxing yoga! Whether you’re a beginner or at a more advanced level, this page will show you with videos how to do different yoga poses, and will help you understand why this practice should be a part of your overall workout plan.

Benefits of Yoga

Yoga is a form of functional training. The relaxing nature of yoga complements the frantic pace of HIIT, meaning it’s a good stress reliever. Research shows yoga may benefit your health in several ways, such as:

• Helping manage mental health disorders such as depression, anxiety, schizophrenia, attention-deficit-hyperactivity disorder (ADHD) and post-traumatic stress disorder (PTSD)

• Boosting emotional resilience and ability to manage anger among teenagers

• Improve immune system function

• Boosting sleep quality

• Lowering the risk of hypertension and heart diseases

• Reducing the risk of migraines

• Improving sexual performance and satisfaction in both sexes

• Lowering cortisol levels

How Does Yoga Benefit Your Brain?

Yoga has withstood the test of time and is still being practiced throughout the years because it can be considered a type of moving meditation. Performing yoga positions entails full concentration, and allows your body and mind to become flexible. Studies have shown that yoga may improve your mental health by helping:

• Reduce your risk for cognitive decline

• Boost brain function

• Provide an antidepressant effect that may help alleviate symptoms of various mental health problems

Yoga Poses

Performing yoga moves not only will help you improve your balance and flexibility, but can also help enhance your mood, relieving stress and promoting better attitude and outlook. Yoga is also a low-impact exercise so it won’t jar your bones. It can be tailored to any fitness level.

Here are beginner level yoga poses, you will repeat the sequence three times and allot 30 seconds for each pose:

1. Mountain pose

2. Upward facing dog

3. Child’s pose

4. High lunge pose

5. Seated long-leg forward bend pose

If you are more advanced, this yoga flow is made to push you and progress you to the next level. These poses are a bit more complex, so take your time and perform this sequence twice through and try to hold each pose for 45 seconds.

1. Mountain Pose

2. Good Morning

3. Standing backbend

4. Chair pose

5. High Lunge pose

6. Triangle pose

7. Warrior I

8. Windmill

9. Upward facing dog

10. Adductor-assisted back extensions

11. Child’s pose

Include Yoga Into Your Routine

Practicing yoga has become increasingly mainstream, probably because it can be performed by anyone at any age or skill level. It can be viewed as a form of meditation that demands your full attention as you move from one asana (yoga position) to another. Yoga exercises not only will make you physically flexible, but also will help you gain some flexibility in your mind and approach to life. Doing yoga regularly can help:

• Alleviate anxiety and depression

• Diminish job stress

• Improve your immune function and sleep

• Lower blood pressure and blood glucose levels

• Promote balance, body alignment, flexibility, stamina and strength

• Reduce your risk of migraine headaches

• Relieve low back pain