Yoga is a Hindu spiritual practice for health and relaxation. It’s also the perfect way to gain strength, as well as flexibility. If you’re new to yoga, start your practice with these basic poses.

Downward-Facing Dog

 Place your hands and knees on the floor. Then stretch your arm and legs, while putting your backside in the air. Make sure your arms and legs are straight. Then hold for at least 10 seconds.

Mountain

Stand up tall with your shoulders pushed back. Then reach your arms up towards the sky, as if you are the tallest mountain on Earth.

Cobra

This pose helps stretch out the spine. Lay on the floor with your stomach facing the ground. Put both hands near your armpits on the floor and then lift up your upper body, extending the crown of your head forward.

Forward Bend

To perform the forward bend, sit on the floor while keeping your legs straight. Using the hamstrings and lower back, touch your toes. Don’t be discouraged if you can’t touch your toes. It takes practice.

Bridge

This pose starts with lying on your back and using your arms and legs to push up, creating an arch-like shape with the stomach.