International Day Of Yoga- 7 Basis Yoga Poses Beginners Can Try To Stay Healthy

Celebrated on June 21, International Yoga Day celebrates the physical and spiritual prowess that yoga has brought to the world stage. While it is an important source of exercise and healthy activity millions join in and practice on a daily basis. For many, these routines are a way to connect the body, mind and soul in a way that has existed for centuries.

If you're brand-new to yoga, welcome! It's a beautiful practice that combines breathwork, meditation, and movement which can do wonders for your well-being. Studies show that yoga may help aid with sleep and manage stress. Plus, some research suggests the mind-body practice can also support mental health.

Whether you're drawn to yoga for the physical, mental, or spiritual benefits, having a basic understanding of common postures can make your practice flow much smoother. While there are many types of yoga, you'll see a number of similar standard poses in each practice.

# Mountain pose

- Stand up tall, and allow your shoulders to drop back.
- Feel grounded as your crown stretches toward the sky.
- Take a deep breath in; reach your arms upward.

# Forward fold

- Stand up tall with your arms reaching up to the sky.
- As you exhale, hinge at your hips and fold your upper body forward, bending your knees if needed.
- Inhale, and come into a half lift. Then exhale and lower back down.

# Child's pose

- From a tabletop position, sit back onto your heels.
- Peel your knees open. Reach and extend your fingertips forward, allowing your chest to rest on your mat.

# Cat-cow

- Place your hands on your mat, coming into a tabletop position.
- As you inhale, bring your belly toward the ground, bend your back, and allow your gaze to come up.
- Exhale as you curl and round your spine, bringing your gaze toward your belly button.

# Downward dog

- Come into a plank position on your mat.
- Inhale as you hinge at your hips, and lift them up high, coming into a downward-dog position.
- Ground down through the soles of your feet and your hands, allowing your hips to be the highest point. You can also pedal out your dog here, lifting one heel, then the other.

# Plank

- Place your hands and feet on the mat, rising up so your shoulders are stacked over your wrists.
- Engage your core, and hold for a couple of breaths.

# Chaturanga

- Come into your plank pose, engaging your core to stabilize your body.
- Slowly bend your elbows, hug them in toward your ribs, and lower down to your mat.