Starting a yoga journey can be both exciting and intimidating, especially if you're new to the practice. However, starting with a few simple poses can lay a strong foundation for your yoga practice, helping you build strength, flexibility, and mindfulness over time.

1. Mountain Pose (Tadasana): Begin by standing tall with your feet hip-width apart. Engage your thighs, lengthen your spine, and relax your shoulders down. Bring your palms together at your heart center or let them hang by your sides. This pose helps improve posture and increases body awareness.

2. Downward-Facing Dog (Adho Mukha Svanasana): Start on your hands and knees, tuck your toes, and lift your hips toward the ceiling. Press your palms firmly into the mat and lengthen through your spine. Keep your heels reaching toward the ground as much as possible. Downward Dog is a great full-body stretch that strengthens the arms, shoulders, and legs while also calming the mind.

3. Child's Pose (Balasana): From Downward-Facing Dog, lower your knees to the mat and sit back on your heels. Extend your arms in front of you or rest them alongside your body. Allow your forehead to come to the mat and breathe deeply into your back, stretching the spine and releasing tension in the shoulders and neck.

4. Warrior I (Virabhadrasana I): Step your right foot forward between your hands and bend your right knee to a 90-degree angle. Keep your left leg straight and your back foot turned slightly inward. Reach your arms overhead, palms facing each other or bring them to your hips. Warrior I strengthens the legs, opens the chest, and builds confidence.

5. Warrior II (Virabhadrasana II): From Warrior I, open your hips and shoulders to the side as you extend your arms parallel to the ground, with your gaze over your right fingertips. Keep your right knee bent and your left leg straight. Warrior II improves balance, concentration, and stamina while stretching the hips and groin.

6. Cat-Cow Stretch (Marjaryasana-Bitilasana): Begin on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips. Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone (Cow Pose). Exhale as you round your spine, tucking your chin to your chest and drawing your belly button towards your spine (Cat Pose). This dynamic stretch warms up the spine and improves spinal flexibility.

Starting a yoga practice can be a transformative journey that offers numerous physical and mental benefits. Try these out? Don’t forget to share with me! @katruizwellness!