5 Basic Yoga Poses and their Benefits for your Body & Mind

This is a guest post by lovely Carla from carlakatharina.com. We’ve been following each other for a long time now and thought it would be fun to exchange guest posts, so enjoy!

Hi & Hello! I’m Carla, I live in Zurich and I’m really passionate about Yoga, that’s why this blog post is about yoga. I willl show you some basic yoga poses that you can easily practice at home and how to get into them. I have discovered my love for Yoga with sweet 16 years, during my first yoga class. Since then, I can’t imagine my life without Yoga anymore!

Yoga helps and supports me in so many ways. For example in accepting and loving my body, connecting with myself, letting go of negativity and creating balance. Balance in my body, my mind, my soul, but also in my life. Yoga is not only on, but also off the mat. It’s a way of living my life. In Spring 2019 I was in Bali and have completed my 200hr yoga teacher training. It was such an intense experience, with lots of ups and downs, but I made it! I’m so grateful for being a certificated Yoga Teacher and sharing my passion and my light with others. I teach regular classes in Zurich and I truly love it! In my classes, I’m sharing my knowledge and am also learning from my students, which makes me so happy.


I know that a lot of people don’t have enough money to go to a yoga studio, or don’t have enough time (which is all a thing of priority, but that’s another topic) So today I want to share some basic Yoga poses with you, that you can easily practice at home. I’m also explaining how to get in there and the benefits of the poses. I hope you like it, let me know!

By the way: I would be very happy if you check out my blog carlakatharina, where you can discover posts about mindfulness, gratitude, vegan recipes and travelling.

But before we start: Yoga is not about performance, it’s not about being flexible and strong. It’s much more about accepting your body and practice with love and kindness. Everything you need is already within you!


Balasana – Childspose

It is a perfect asana to start your practice, but also to take a break during your practice.
How to: Sit on your heels. Keep your knees hip-width apart. Lower your forehead down to the floor. Relax hands, arms and forehead. Feel your breath.
Benefits: gently stretches the hips and thighs, calms your mind and body, relieves stress, helps you to connect with your breath


Adho Mukha Svanasana – Downward facing dog

is part of every yoga class, for sure!

How to: Begin on your hands and knees. Wrists directly under your shoulders and knees directly under your hips. Spread your fingers wide open. Tuck your toes and lift your knees off the floor. Reach your pelvis up toward the ceiling. Focus on lengthening your spine, bend your knees if needed. Neck is in one line with your spine. Tadaah, welcome to Downward Dog! ;)

Benefits: Energizes the body, stretches the shoulders and hamstrings. strengthens the arms and legs


Virabhadrasana II – Warrior II

Find your inner warrior!

How to: Step your feet apart. Raise your arms parallel to the floor, shoulder blades wide, palms down. Turn your right foot slightly to the right and your left foot out to the left 90 degrees. Align the left heel with the right heel. Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor. Take a few more deep breath here. Switch side.

Benefits: Strengthens and stretches the legs and ankles, stimulates the abdominal organs, makes you feel proud, stable and strong, good for your self-confidence


Ananda Balasana – Happy Baby Pose

What a cute name, right? I’m sure you will love this Asana!

How to: Lay on your back. Open your knees slightly wider than your torso, then bring them up toward your armpits. Position each ankle directly over the knee, so your shins are perpendicular to the floor. Flex through the heels. Gently push your feet up into your hands as you pull your hands down to create resistance. Enjoy!

Benefits: Opens hips and inner thighs, relieves lower back pain, helps relieve stress, super calming and relaxing


Setu Bandha Sarvangasana – Bridge Pose

Not nearly as complicated as the Sanskrit name ;)

How to: Lie on your back with your knees bent and feet on the floor. Extend your arms along the floor. Press your feet and arms firmly into the floor as you lift your hips toward the ceiling. Roll your shoulder blades together to lift your hips a bit higher. Relax your neck and your forehead. Hold for a few breaths and slowly roll back down. Top tip: If you have one, take a block and place it under your lower back…and now: relax and let go!

Benefits: Strengthens back, glutes and legs, opens the chest, improves digestion, stimulates organs of the abdomen and lungs, helps alleviate stress and depression


I hope this helps you and maybe you wanna give it a try. I personally love doing Yoga in the morning to wake up my body in a gentle way. But doing some calming Yoga in bed, before sleeping feels so good too, believe me!

Have you ever practised Yoga? Do you practice at home or in a studio? What is your favourite Asana?

Sending you lots of love and positive energy.



6 Kommentare zu „5 Basic Yoga Poses and their Benefits for your Body & Mind

    1. It will come over time :) and yoga isn’t about looking at what other people can do but staying on your mat an doing what feels good for your body :)


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