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7 Beginner Yoga Poses to Get You Through Your First Class

1. Mountain Pose (Tadasana)

What to Know: “The mother of all yoga poses,” according to Ingber, “mountain only looks easy.” This two-footed stance is the foundation for many other positions that require awareness and balance. “It is through this pose that one finds the proper alignment and shape for additional movements,” she says.

How to Do It: Stand with feet together and arms at your side. Ground your feet, making sure to press all four corners down into the ground. Next, straighten your legs, then tuck your tailbone in as you engage your thigh muscles. As you inhale, elongate through your torso and extend your arms up, then out. Exhale and release your shoulder blades away from your head, toward the back of your waist as you release arms back to your sides.

2. Child’s Pose (Balasana)

What to Know: Consider this exercise your reset moment. Simple in design, this easy pose relaxes your nervous system and is a great place to take a breather during class if you need one. Got knee problems? Make sure to lower into this position with extra care.

How to Do It: Start in a kneeling position with toes tucked under. Lower your butt towards your feet as you stretch your upper body forward and down with arms extended. Your stomach should be comfortably resting on thighs, with your forehead touching the mat.

3. Cat/Cow Pose (Marjaryasana to Bitilasana)

What to Know: Cat/cow is a great way to warm up your back, explains Ingber, and get your body ready for downward-facing dog. It also helps address mobility (hello, desk jobs) and work your core without the extra stress on your wrists and shoulders that you might feel in a down dog move.

How to Do It: Begin with hands and knees on the floor, spine neutral and abs engaged. Take a big inhale, then, as you exhale, round your spine up towards the ceiling and tuck your chin towards your chest, releasing your neck. On the next inhale, arch your back and relax your abs. Lift your head and tailbone upwards, being careful not to place any pressure on your neck by moving too quickly or deeply.

RELATED: 50 Resources to Step Up Your Yoga Game

4. Downward-Facing Dog (Adho Mukha Svanansana)

What to Know: One of the most recognizable poses of the bunch, down dog is a great way to stretch your back, shoulders, arms, hamstrings and well, just about everything. And it gets you calm and centered, too.

How to Do It: Come onto hands and knees with palms just past your shoulder, fingers pointing forwards. Knees should be under your hips and toes tucked. Lift your hips and press back into a V-shape position with your body. Feet should be hip-width apart. Keep in mind, it’s OK if you can’t get your feet to the floor (your hamstrings might be too tight). Spread through all 10 fingers and toes and move your chest towards your legs.

5. Warrior I (Virabhadrasana I)

What to Know: The first in the Warrior series, this pose strengthens your legs and opens your hips and chest, while also stretching your arms and legs. While holding this exercise, you’ll see an increase in your concentration and balance — both essential qualities to carry through a yoga practice.

How to Do It: Start in mountain pose. As you exhale, step your left foot back about four feet, so you’re in a lunge position with the right ankle over the right knee. Raise your arms straight overhead, biceps by ears, and turn your left foot about 90 degrees to face the left wall. Align your left heel perpendicular with your right heel. Expand your chest and pull your shoulders back, then lower down toward the floor as you lift your arms up. Make sure your hips stay square to the front, as you continue to breathe.

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7 Homemade Herbal Tea Recipes to Boost Your Health

Herbal teas have been used for centuries as natural remedies for various health issues. They are a great way to incorporate the benefits of herbs into your daily routine. Here are seven homemade herbal teas that offer a variety of health benefits and delicious flavors.

Ginger Tea: A Natural Remedy for Nausea and Pain

Ginger tea is a natural remedy for nausea and digestive issues. It also has anti-inflammatory properties and can help relieve pain. To make ginger tea, slice a piece of fresh ginger root and add it to a pot of boiling water. Let it steep for 10-15 minutes and then strain. You can add honey or lemon for taste.

Peppermint Tea: Refreshing and Soothing

Peppermint tea is refreshing and can help relieve symptoms of cold and flu. It also has digestive properties and can help relieve nausea and bloating. To make peppermint tea, add a tablespoon of dried peppermint leaves to a cup of boiling water. Let it steep for 5-10 minutes and then strain. You can add honey or lemon for taste.

Lemon Balm Tea: Promote Relaxation and Boost Your Immune System

Lemon balm tea is great for reducing anxiety and promoting relaxation. It also has antiviral properties and can help boost the immune system. To make lemon balm tea, add a tablespoon of dried lemon balm leaves to a cup of boiling water. Let it steep for 5-10 minutes and then strain. You can add honey or lemon for taste.

Rosehip Tea: Rich in Vitamin C and Antioxidants

Rosehip tea is high in vitamin C and antioxidants. It can help boost the immune system and promote healthy skin. To make rosehip tea, add a tablespoon of dried rosehip berries to a cup of boiling water. Let it steep for 5-10 minutes and then strain. You can add honey or lemon for taste.

Lavender Tea: Soothe Your Mind and Body

Lavender tea is great for reducing stress and promoting relaxation. It also has antiseptic and anti-inflammatory properties. To make lavender tea, add a tablespoon of dried lavender flowers to a cup of boiling water. Let it steep for 5-10 minutes and then strain. You can add honey or lemon for taste.

Hibiscus Tea: Lower Your Blood Pressure and Cholesterol

Hibiscus tea is high in vitamin C and antioxidants. It can help lower blood pressure and cholesterol levels. To make hibiscus tea, add a tablespoon of dried hibiscus flowers to a cup of boiling water. Let it steep for 5-10 minutes and then strain. You can add honey or lemon for taste.

Cinnamon Tea: Regulate Blood Sugar Levels and Improve Digestion

Cinnamon tea is great for regulating blood sugar levels and improving digestion. It also has anti-inflammatory and antibacterial properties. To make cinnamon tea, add a cinnamon stick to a pot of boiling water. Let it simmer for 15-20 minutes and then strain. You can add honey or lemon for taste.

In conclusion, homemade herbal teas are a great way to enjoy the natural goodness of herbs in every sip. These simple and easy-to-follow recipes using ingredients such as ginger, peppermint, lemon balm, rosehip, lavender, hibiscus, and cinnamon offer a variety of health benefits and delicious flavors. So, why not try making these teas at home and start incorporating them into your daily routine for a natural boost to your health?