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Slow movements and deep breathing increase blood flow and warm up muscles while holding a pose can build strength.

Try it: Tree Pose

Balance on one foot while holding the other foot to your calf or above the knee (but never on the knee) at a right angle. Try to focus on one spot in front of you while you balance for one minute.

Yoga is as effective as basic stretching for easing pain and improving mobility in people with lower back pain. The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain.

Try it: Cat-Cow Pose

Get on all fours, placing your palms underneath your shoulders and your knees underneath your hips. First, inhale as you let your stomach drop down toward the floor. Then exhale as you draw your navel toward your spine, arching your spine like a cat stretching.

Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for people with arthritis, according to a Johns Hopkins review of 11 recent studies.

Regular yoga practice may reduce levels of stress and body-wide inflammation, contributing to healthier hearts. Several factors contributing to heart disease, including high blood pressure and excess weight, can also be addressed through yoga.

Try it: Downward Dog Pose

Get on all fours, then tuck your toes under and bring your sitting bones up so that you make a triangle shape. Keep a slight bend in your knees while lengthening your spine and tailbone.

Research shows that a consistent bedtime yoga routine can help you get in the right mindset and prepare your body to fall asleep and stay asleep.

Try it: Legs-Up-the-Wall Pose

Sit with your left side against a wall, then gently turn right and lift your legs up to rest against the wall, keeping your back on the floor and your sitting bones close to the wall. You can remain in this position for 5 to 15 minutes.

A regular yoga practice can increase your mental and physical energy, boost alertness and enthusiasm, and reduce negative feelings.

According to the National Institutes of Health, scientific evidence shows that yoga supports stress management, mental health, mindfulness, healthy eating, weight loss, and quality sleep.

Try it: Corpse Pose (Savasana)

Lie down with your limbs gently stretched out away from the body, with your palms facing up. Try to clear your mind while breathing deeply. You can hold this pose for 5 to 15 minutes.

Scientific research confirms that yoga provides numerous benefits in arthritis, osteopenia, balance issues, oncology, women’s health, chronic pain, and other specialities.