If you suffer from acute pain in your back and neck, have pressure problems and you often wake up in your sleep, these exercises are what you need! This complex is made up of the simplest yoga poses for beginners.

Already after the third workout according to this scheme, you will feel how the body has become obedient, and the muscles have grown stronger. You will sleep better and recover better during sleep, your head will clear up, it will become easier to solve pressing problems. Any pain that appeared in the lumbar and neck area will disappear! I didn’t believe it until I tried it myself.

Yoga for beginners at home.

1. Posture for relaxation
Sit cross-legged and feel your spine relax and lengthen. You can stretch up slightly, leaning on your crossed legs. Sit in this position for a couple of minutes, breathing as deeply and evenly as possible. This will help you tune in to effective exercise and reduce stress levels.

2. Tilt forward
Sit with your legs straight in front of you. Slowly reach to the tips of your toes. Focus on stretching as you exhale – at this point, the tendons and muscles of the legs will be more pliable for maximum stretch. Repeat this 5 times.

3. Child’s pose
Get on your knees, spread them shoulder-width apart, keep your hands behind your body. Slowly lean forward, lower your head down completely. In such a relaxed position, spend 3-4 minutes with breaks, breathe deeply and evenly, feel how your back is resting.

4. Twisting
Place your right hand on your left knee. Lock the left hand behind the body, slowly turn to the left. Turn your head along with the body – look to the left. Breathe as deeply as you can! Slowly return to the starting position, feel how the oblique and lateral muscles of the press, the muscles of the thighs stretch. Repeat the same with the right leg.

5. Goddess Pose
Lie on your back, bend your knees and bring the soles of your feet together. Keep your hands free at your sides. Breathe evenly, try to stretch the inner thigh muscles and feel it. Stay in this position for as long as you feel comfortable – 2 minutes is enough.

6. Feet on the wall
Raise your straight legs and place them on the wall. Relax your torso and arms. Spend 3 minutes in this position, inhale the air deeply. Try to drive away all unnecessary thoughts from yourself, feel how tense back and legs are resting.

7. Free Wind Pose
Lie on your back, bend your knees, cross your ankles. Put your hands on your knees and hold tight them. Feel the stretch in your hips and back.

It can be difficult at first, but once you understand your body, doing the exercise will be incredibly pleasant: this pose relieves the spine of the load in just a minute! Don’t forget to breathe deeply.

8. Dove Pose
Get on all fours, keep your hands shoulder-width apart. Bring your left knee forward, placing it between your hands. Take your right leg back and straighten. Tilt your entire body forward, shifting your center of gravity over your left knee. Hold this position for a minute, then switch legs.

This exercise relieves pain in the legs, swelling, and has a beneficial effect on the muscles of the back.

9. Pose of awakening
Lie on your back, arms wide apart. Bring your right knee to your chest. Then turn the whole torso to the left, while leaving your back straight. Stay in this position for about 3 minutes, repeat on the other side. This pose is very useful for anyone who often has back pain in the coccyx area.

10. Fish Pose
Lie on your back. Place your hands under your hips. Slowly lift your chest up while tilting your head back. Breathe measuredly. Just slowly lower yourself down.

After such a charge, it is as if you are born again into the world! Muscle clamps disappear, pain caused by fatigue and overwork disappears, the spine straightens. This relaxes the neck and improves blood circulation in the brain. There will be no trace of headaches and sleep problems.