This physical and mental discipline is healthy, simple and suitable for everyone

Millions of people do it all over the world. It is one of the most popular techniques in the East, and even the United Nations has recognised its importance to a healthy life, as a basic habit for good physical health and optimal general well-being.

This ancient physical and mental discipline originated in India, but it is now practised in numerous ways all over the planet. The word ‘yoga’ comes from the Sanscrit word for ‘union’, a symbol of the connection between body and mind. Yoga strengthens and benefits the entire body, and includes meditation, concentration and specific physical poses.

Numerous studies have found that this integral, ancient activity, exercises the body, releases stress, calms the mind and nourishes the heart. What’s more, yoga is simple, slow and harmonious, and anyone can do it. It fits into all our lifestyles, regardless of age and physical fitness, and the benefits are noticeable from day one.

Basic asanas (poses)

1. The Mountain

Stand with your feet together, open your chest, feeling as through your are growing up toward the sky. Allow your shoulders to drop down and put your hands together in a praying position at chest height. Close your eyes, be aware of your body and breath in and out deeply ten times (always breathing in and out through the nose).

2. The Warrior

Starting with the Mountain pose, turn your right foot to 90 degrees and your left foot to 45 degrees with your heels together. Raise your arms above your head, put the palms of your hands together and bend your head back. Breathe in this position for 10 seconds and then repeat on the opposite side.

3. The Tree

Stand with the sole of your right foot on the inside of the left thigh, between the knee and the groin. Focus your gaze on a fixed point and put the hands in the centre of the chest, in the prayer position. Try to hold the asana for 30 seconds, then repeat with the other leg.

4. Downward facing dog

Support yourself on your hands and feet, forming and upside down V. Lift your hips, stretch your arm and legs and try to put your heels on the floor. Your hands should be under your shoulders, your knees below your hips and your head relaxed. 

5. The Triangle

With your legs apart (a metre between them), turn the left foot around 90 degrees and the left around 30 degrees and lift the right arm parallel to the head. Stretch your entire right side, keeping your hips facing forward, and slide your left hand towards the ankle or thigh. If you can keep your balance, turn your head skywards and take five breaths. Repeat on the other side.

6. The fish

Lie face up, arch your back and put your arms underneath your body with your palms face down. Left your chest and rest your head gently on the floor. Support your weight on your forearms, not on the cervical spine. Take 20 breaths.

7. The Child

Sit on your heeels and allow your torso to rest on the floor and knees. Stretch your arms forward, resting on the floor in front of you and hold the pose for 30 seconds. 

8. Head to knee pose

Sit on your sit bones on the floor, with your legs straight in front of you. Let your arms fall on both sides of your legs and lift your thighs towards your chest. Hold and take 20 deep breaths.

9. Half Bend

Bend your left knee and cross the foot above the right knee, press the right elbow into the outside of the left knee and support your left hand on the floor. Exhale and turn the trunk and head around 90 degrees to the left. Turn your head further every time your exhale. Try to hold the pose for around three seconds, beathing normally, before changing sides. 

10. Corpse pose

Lie on your back on the floor, with your legs slightly apart, your feet relaxed, your arms not touching your body, palms up. Breathe in and out slowly and deeply, inflating and deflating the abdomen. Relax every part of your body in turn (feet, calves, knees, thighs, arms, neck, head) allow your body to feel heavier and heavier. This is a conscious meditation exercise that takes 15 minutes.

As well as being relaxing and allowing you to spend a few moments on yourself, these exercises are a small introduction to the enormous, rich world of yoga.

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