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5 yoga positions with health benefits that you can easily try at home!
Posted date: 13-May-2020


Yoga is one of the best ways to keep your muscles active and stretched especially before big games like football, tennis tournaments and more.


So, while COVID-19 has been preventing you from playing, here are some yoga positions you can try at home to give your muscles a good stretch!


Research has shown that people who practice yoga regularly have low cortisol levels along with reduced stress levels. So, if you are feeling some stress from work, it will not hurt to take up yoga. All it takes is about 10-15 minutes in order to feel so much lighter and carefree.


According to the National Center for Complementary and Integrative Health (NCCIH), 63% of Americans said that yoga motivated them to exercise regularly.


So, while you are stuck as home or unable to go for activities outside, here are 5 easy yoga positions for you to try out!





Photo by Katee Lue on Unsplash


Okay, let’s start simple since most of you are beginners. The Child’s Pose also known as the Balasana helps you to really stretch out your lower back. It’s a great way for you to start out your yoga session because the stretch flows from your spine all the way upwards, bringing a relaxing feeling to your body!


How to do it?

  1. Kneel completely and sit back on your heels.
  2. From your lower back, stretch forward, arms out as far as you can.
  3. Place your forehead face-down on the mat.
  4. Take deep inhalations.
  5. Hold this pose for 1-3 minutes.

Health benefits for this pose:

  1. Stretches out your shoulders and lower back!
  2. Helps with insomnia and fatigue.
  3. Aids in digestion!





Photo by Katee Lue on Unsplash


The Cobra Pose is also known as bhujangasana and if you feel a lot of stiffness from your lower back especially during all those long hours in the office, I definitely recommend this pose!


It is one of the relatively easy poses that carries a substantial amount of benefits!


How to do it?

  1. Lie flat on the floor with the soles of your feet facing outwards.
  2. Stretch your arms downwards, palms on the mat.
  3. Look straight, squeeze your butt cheeks and stretch your back as much as you can!
  4. Hold this pose for 15-30 seconds and release. You can do this in sets.


Health benefits for this pose:

  1. It can tone your buttocks.
  2. Strengthen shoulders as well as arms.
  3. Together with The Child’s Pose, this pose relieves fatigue and stress.
  4. Increases your flexibility.
  5. Overall, it improves your mood for the day!





Photo by fizkes on


Malasna is also well known because it imitates that of the “East Asian Squat”. If you realise, on a day-to-day basis we tend to lean forward (whether it’s to pick up something from the floor or simply when we slouch forward).


This can lead to potential injury and/or major imbalance so; this pose encourages a proper balance in the spine.


How to do it?

  1. Stand straight with your feet at shoulder length.
  2. Proceed to squat down while keeping your back straight.
  3. Place your arms in front in “prayer position” and remember to keep your feet flat on the mat!
  4. Hold this pose for 1-3 minutes.


Health benefits for this pose:

  1. Tones your tummy!
  2. Helps to release tension in knees.
  3. Relaxes your abdominal organs.
  4. Greatly improves your posture!





Photo by Polina Tankilevitch from Pexels


The Adho Mukha Svanasana gives your whole body a stretch, all the way from head to toe! This simple yet effective pose gives your body the energy boost it needs!


“wakes up”. This pose will help you feel more awake and all jazzed up to continue your work!


How to do it?

  1. Start with hands and knees on the mat.
  2. Slowly lift yourself up, keeping palms on the mat and feet flat on the mat.
  3. Keep your hips lifted.
  4. Hold this pose for 1-3 minutes.


Health benefits

  1. The stretch starts from your shoulders down to your hamstrings, calves and finally to your hands.
  2. Aids in back pain, insomnia and headaches!
  3. Strengthens the waist as well.





Photo by Elly Fairytale from Pexels


This is for everyone out there who suffers from insomnia. By laying on your back with your body lifted, blood and other bodily fluids flow down easily and this eases tension in your legs!


The Viparita Karani can actually be done up against a wall as a support or against your bed frame when you’re trying to fall asleep!


How to do it:

  1. If you choose to do it on your bed or up against a wall, simply lay on your back and legs up against the wall/bed frame!
  2. I don’t recommend you try this without a wall because your neck is used for support and if done wrongly, you may injure it.


Health benefits:

  1. Relieves headaches
  2. Helps cramped/sore feet
  3. Lower blood pressure levels


Try these easy yoga poses at home now!


Written by: Keisha John

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