Approximately 80,000 yoga poses exist, with around 100 commonly used poses. If you're starting to practice yoga, the following tips may be helpful: Typically, you'll practice for about an hour, but if you have enough time, you can practice for about half an hour. The best time to practice yoga is in the morning, on an empty stomach. Make sure to schedule the same time each day to practice. Choose a fresh, open space to practice in daily.

Please remember that, just like with other forms of exercise, you must perform a warm-up before starting to practice various poses. When practicing yoga, consider factors such as flexibility level, physical limitations, and age. It is recommended that beginners start with simple poses and consistently practice to gain a complete mind-body workout.

It is recommended to practice yoga for approximately 35-40 minutes each day. In an open and spacious place - best is a quiet and fresh air place – practice yoga.

• Wear loose and comfortable clothing to freely and correctly perform the exercise.
• Start with your favorite pose. Then, you will begin to enjoy your own yoga sequence, which will be of help to you. It is important to remember that different poses have different types of energy. Sun salutations, standing poses, and backbends are considered the best sequences to practice in the morning because they are stimulating poses. Today, we recommend a morning yoga sequence starting with...
• 1, Cat-Cow Pose
• 4-legged kneeling position, with knees open and hips parallel, exhale, arch your back, tuck your chin towards your chest, and look at your belly button. Inhale to stand up, and in exhale, bend your right knee to the ground.
• 2, Downward-Facing Dog

Start in a tabletop position with hands and feet spread apart with hips parallel to the ground. Push your hips up and back, keeping your spine straight, and relax your shoulders, neck, and head.

3, Warrior Pose (Warrior 1)

Mountain Pose preparation. Spread your feet apart 1 meter or 1 meter and a half. Turn your right foot 90 degrees to the right, and turn your torso to the right leg, and your spine should be straight. Inhale, raise your arms upwards. Exhale, bend your right leg until your thigh is parallel to the ground. Hold for 5-10 breaths.

5, Half Moon Pose

Start in Half Moon Pose. Raise your left leg, and exhale, place your right hand on your right shoulder blade, shift your body weight to your right foot, raise your left leg, so it is parallel and perpendicular to the floor, extend your left arm upwards, so that your fingers point to the ceiling, and look forward.

Next is the standing balance sequence

6, Chair Pose

Mountain Pose, inhale, extend your arms upwards, palms facing each other, exhale, bend your knees to a squat until your thighs are parallel to the ground, keep your back straight, and your feet firmly planted on the ground.

7, Eagle Pose

Mountain Pose, bend your right knee, shift your body weight to your left leg, raise your right leg upwards, bend your left knee, cross your right leg over your left knee, and hold your right small leg against your left small leg, while your hands side by side, hold your arms, your left arm goes in and your right arm goes out, and your hands are crossed, and raise your arms to your chest level, slowly bend your knees down, extending your spine, moving your hips backward and down, and don't raise your hips or lose your posture.

8, Dance Pose

Mountain Pose, inhale, shift your weight to your right foot, bring your left heel towards your butt, while bending your left knee, keep your left foot, and your right arm to extend forward, parallel to the ground, and your right arm is extending forward,

Then is the sitting posture's hip stretch

9, Headstand

Kneel down on a mat, with your hands clasped at your elbows, measure the distance between your hands, open your hands and join your fingers, lower your head into your hands, lift your hips, and straighten your legs, your feet move slowly to the ground, bend your right knee, and raise your left leg upwards, then slowly extend your left leg until your body is in a straight line, and maintain several uniform breaths.

10, Plough Pose

Lie on your back on the ground, put your hands on either side of your body, bend your knees and bring your feet together, lift your legs up, and stretch your back, your hips, and your spine, your hands hold your back, or you put your hands on the ground, your head can rest on the ground, extend your spine, and your legs are straight, your buttocks are up, and your spine is straight, your hands can support your back, or you can put your hands on the ground,

11, Shoulder Stand

Plough Pose enter. Slowly raise your right leg up, and stay on a straight line, then raise your left leg, your legs are together, your legs are pushed upwards, and your body's power is upward,

12, Fish Pose

Lie on your back, your legs are together, put your hands below your hips, inhale, extend your spine, exhale, raise your chest upwards, open your shoulders outward and upward, and your head can rest on the ground.

Then is the sitting posture's hip stretch

13, Butterfly Pose

On the ground put your legs together and your feet forward, then bend your legs and join your feet, and your hands put beside your body, and your legs up and down, like butterfly,

14, Cow Face Pose

Long sitting posture, bend your right knee, put your right foot to the left thigh outside, your left foot is to the left side of your hip, your left knee is bent, and your right knee is crossed over your left knee, and your hands go to your chest, your left arm goes in and your right arm goes out, your hands are crossed, and raise your arms to your chest level, slowly bend your knees down, extending your spine, moving your hips backward and down, and don't raise your hips or lose your posture.

15, Single Leg Headstand Stretch

Enter from Handstand position, bend your right knee, open your right knee to the right. Place your right foot, so your right big toe is attached to the left big toe. Keep your left leg straight, and your right knee is crossed over your left knee, and your hands and your arms are straight, so your hands can be used to assist your body,

Finally end the exercise with Corpse Pose

Lie flat, hands facing up, fingers relaxed, legs slightly apart, feel comfortable, close your eyes, relax your whole body, stop all body movement, feel your natural breathing, and make your breathing rhythmic and relaxed, and maintain it for at least 5 minutes.

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