Top 5 Basic Yoga Exercises with their Benefits

1. Seated Yoga Pose

Sit in a cross-legged position. Ease your right foot on top of your left thigh, gently pulling your heel toward the top of your inner thigh. Repeat with your left foot.
Benefits– This poses provide some of our deepest muscle opening and opens the hips.

Bridge Pose

Lie flat on your back. Bend your knees straight up, bringing heels just behind your hips.  Lift hips up to knee height, and interlace fingers underneath you with arms straight. Squeeze shoulder blades together and breathe middle and upper just open over your chin.
Benefits–  This pose Opens up in the spine and chest feels great and strengthens our connection to intuition.

Shoulder Stand

Lie down on your back with arms alongside your body, and bring knees into your chest. With legs either bent or straight, lift your hips and reach your feet toward the floor behind your head. Interlace your fingers with arms straight on the ground, and squeeze your shoulder blades and elbows close together. Bend your elbows and support your middle back with your palms, fingers facing up. Either one at a time or together, lift your legs up vertical, gently pressing your knees and ankles together.
Benefits–  This pose is good for balance, opens the neck and back. Good for circulation.

Side Plank

In this, From a plank, lift your hips up slightly, then shift your weight into one hand as you roll your whole body open to the side.
Benefits–  Builds arm and shoulder strength. Good for patience.

Upward Facing Dog Pose

From a plank, gently lower knees to the ground and untuck toes. Keeping arms straight or only slightly bent, slowly lower belly down and forward. Hands are under shoulders. Drop shoulders down away from ears, bring shoulder blades together behind you, and breath body forward through your arms.
Benefits–  Opens the chest, spine and abdomen