Yoga may sound difficult and it may be, but there are yoga exercises for beginners which are easier and you will find them below!
Mountain position
This pose is an easy way to learn to combine the rhythm of breathing with exercise. Stand with your feet together (you can also have your big toes together) and keep your eyes closed. If your flexibility is reduced, separate your legs slightly. Let the arms hang freely at the side with the fingers together.
Child's pose
This posture is used in a break for a few minutes. Start with your knees and toes on the ground with feet touching each other. With your knees apart, rest your belly and chest between your legs. Place your face on the ground and stretch your arms in front of you. If your head does not reach the ground, you can use a pillow.
Dog's position
With your feet hip-width apart, bend forward at the waist and place your hands on the ground, hips in the air. Your hands should be shoulder-width apart and your arms, shoulders and back should form a straight, diagonal line. Hands should be at the front of your mattress and toes should be facing forward near the back of the mattress. Beginners can bend your knees so that your spine is straight and shift some of your body weight to your feet.
Chair position
It is a symmetrical pose, which means that both sides of your body will be moving throughout. It "warms" you and strengthens your legs. You need to stand with your feet together or hip-width apart if you're not that flexible. Bend your knees as if you were sitting in a chair and at the same time raise your hands near your ears.
Bridge position
This movement opens the whole front of the body: hips, stomach and chest will "stretch". Lie on the ground, bend the knees with the feet firmly on the ground and the knees "looking" at the ceiling, while the arms are along the body. Apply pressure to your hands with your feet still on the floor and move your hips off the floor. Rest on your mattress with your hands, this will encourage you to turn your palms so they are facing up. Swing the arms under your back while keeping your back straight and open your chest. If you are open enough, you will see how you can join your hands under your back with the fingers interlaced.
Warrior's position
This pose strengthens the legs, "warms up" the muscles and helps the inner thighs. In a standing position, stand with your feet about foot-length apart. Turn your right foot out 90 degrees, then turn the toes of your left foot slightly inward. Extend your arms out parallel to the floor, then bend your right knee and hold the pose. Repeat for the other side. If you find it difficult to stay in the pose, alternate sides according to your breathing.
Feet up against the wall
5 to 8 minutes lying in this position makes you feel like a different person. It also helps with blood circulation. Lie on your back and rest your feet against a wall. Legs should be straight and your lower back touching the wall. If needed, put a pillow under the waist for extra support. Then, with your knees close to your chest, spread your legs so that your knees are in different directions. The soles of your feet should touch. This strengthens the inner thighs and adductors.