Countries around the world are celebrating the 9th International Day of Yoga today, June 21.
International Yoga Day is observed every year on June 21. This year, the theme is ‘Yoga for Vasudhaiva Kutumbakam,’ effectively encapsulating our collective aspiration for ‘One Earth, One Family, and One Future.’ Yoga is a great way to improve flexibility, strength, and relaxation. On the occasion of International Yoga Day, here are some beginner-friendly yoga poses that you can try.
Child’s Pose (Balasana): Kneel on the floor with your knees wide apart and your toes touching. Sit back on your heels and lower your torso between your thighs. Extend your arms forward or rest them alongside your body. This pose promotes relaxation and stretches the back.
Cat-Cow Pose (Marjaryasana-Bitilasana): Start on your hands and knees in a tabletop position. Inhale, arch your back and lift your head and tailbone for Cow Pose. Exhale, round your spine, and tuck your chin in for Cat Pose. Repeat these movements in a flowing motion to warm up the spine.
Mountain Pose (Tadasana): Stand tall with your feet hip-width apart, arms at your sides, and palms facing forward. Focus on grounding your feet and lengthening your spine.
Corpse Pose (Savasana): Lie flat on your back with your arms and legs relaxed. Close your eyes and focus on deep, slow breaths. This pose promotes deep relaxation and helps calm the mind.
Downward Facing Dog (Adho Mukha Svanasana): Start on your hands and knees, then lift your hips up and back, forming an upside-down “V” shape with your body. Keep your hands shoulder-width apart and your feet hip-width apart. This pose stretches the hamstrings, calves, and shoulders.
Warrior I (Virabhadrasana I): Step one foot forward into a lunge position, keeping the back foot at a 45-degree angle. Raise your arms overhead with your palms facing each other. Square your hips forward and lengthen your spine. This pose strengthens the legs and opens the chest.