Simple yoga poses
to do at home

Breathe and relax

Sit down on the mat with your legs crossed in front of you. Place your hands together and close your eyes.

Breathe in and out through your nose.

Stay here for at least 5 circles of breathing and try to breathe as slowly as possible.

Shoulder twist

Place your fingers on your shoulders with your elbows pointing straight out at the sides and your under arms should be parallel with your shoulders.

Controlled and slowly twist to your right without moving from your core and down, let your gaze follow the movement. Repeat on the other side.

Breathe in and out synced with your exercise. Stay here for at least five breathing cycles.

Benefits: Opens up your upper back and shoulders.

Upward facing dog

Lie down on your stomach with your feet pointing straight back. Place your hands at your sides, in same level as your shoulders. Raise your upper body towards the ceiling and come up on straight arms. If it feels comfortable let your head tilt back.

Focus on your breathing and stay here for 5 breathing circles.

Benefits: Opens up your chest.

Cat-cow pose

Start on all-fours, be sure that your hands are placed directly under your shoulders and your knees under your hips.

Inhale and drop your belly towards the floor, your gaze should be up towards the ceiling, this is cow pose. Exhale and move into cat pose. Draw your belly inwards toward your spine and round your back towards the ceiling. Inhale as you move into cow pose and exhale in cat pose. Continue with the flow 5-20 times.

Benefits: Cat-cow warms up the body, stretches your back and neck.