5 Basic yoga poses for beginners

1. ท่าต้นไม้ (Tree Pose)
Stand with your arms close together. Shift your weight onto your left leg. Then place your right foot on the inside of your thigh. Turn your hips forward. When your body is balanced, bring your palms together, breathe in air, and extend your arms above your shoulders. Then separate your palms and face them one at a time.
Hold for about 30 minutes, then lower your hand and repeat on the other side.

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2. ท่าภูเขา (Mountain Pose)
Stand straight with your feet close together. Let your shoulders relax. Try to stand with your weight evenly on both feet. Close. Take a deep breath. Raise your arms above your head, arms straight, palms together. Extend your fingers all the way up.

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3. ท่าตรีโกณ (Triangle Pose)
Extend your arms parallel to the floor. Stand with your feet shoulder-width apart. Right foot turned 90 degrees out to the side, left foot turned 45 degrees out. Next, extend your right arm down to touch the floor. Ah will touch the top of the right foot. Or on the right knee. Extend the fingertips of the other hand upwards and look at the ceiling. Do this and hold for 5 breaths in and out. When finished, straighten and repeat on the other side.

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4. ท่านั่งบิดตัว (Seated Pose)
Stretch your shoulders, hips, and back. Sit on the floor, then cross your right foot outside your left thigh. Bend your left knee and point your right knee up at the ceiling. Place your left elbow on the outside of your right knee and your right arm on the floor behind you. Try to twist to the right as much as you can. Tighten your buttocks to the floor. Hold this for 1 minute, then switch to the other side. This yoga pose helps with circulation. Helps strengthen the muscles and abdomen.

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5. ท่างู (Cobra)
Start by lying down with your face flat on the floor. Place your palms down to be the same distance as both shoulders. Then lift your head and lift your chest. Push both legs up with the front of your feet. Press your hips down and push your shoulders down. Then release and repeat again.