Top 5 Yoga Poses and Their Benefits

What is Yoga and Why is It Important?

Yoga is an ancient practice that originated in India over 5,000 years ago. The word yoga comes from the Sanskrit root "yuj," meaning to unite or join—symbolising the connection between mind, body, and spirit. At its core, yoga is more than just physical movement; it’s a holistic discipline that includes breathwork (pranayama), physical postures (asanas), meditation, and ethical principles for living with awareness and compassion.

Whether you’re new to yoga or looking to refresh your practice, these five foundational poses offer powerful benefits for both body and mind:

1. Child’s Pose (Balasana)Benefits: Gently stretches the spine, hips, and thighs while calming the mind. Perfect for stress relief and grounding.

2. Downward Dog (Adho Mukha Svanasana)Benefits: Strengthens arms, shoulders, and legs while elongating the spine. Improves circulation and energises the body.

3. Warrior II (Virabhadrasana II)Benefits: Builds strength in the legs and core, opens the hips and chest, and cultivates focus and resilience.

4. Cat-Cow Stretch (Marjaryasana-Bitilasana)Benefits: Improves spinal flexibility and posture while gently massaging the internal organs. Ideal for relieving back tension.

5. Legs Up the Wall (Viparita Karani)Benefits: Promotes relaxation, reduces swelling in the legs and feet, and supports lymphatic drainage. Great for winding down at the end of the day.

In just a few minutes a day, these poses can help restore balance, release tension, and reconnect you to your breath and body.

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