Some of the most basic yoga positions are the mountain pose, the child's pose, the warrior pose, the cobra pose, the tree pose and the downward dog. Anyone can achieve these positions with little practice regardless of their age, gender and lack of flexibility.
The mountain pose, or tadasana, is the most basic posture in yoga and a good way to start with breathing exercises. To do the mountain pose, stand tall with your feet together, your shoulders relaxed and your arms resting at your sides. You can also slowly raise your arms to the sky while you take a smooth breath.
The child's pose is also very easy and good for resting. To perform this pose, place your knees and the top of your feet on the floor, have your feet together and your knees apart from each other, then rest your belly and chest on your knees and your head on the floor (use a pillow to avoid hurting your forehead) while you stretch your arms out in front of you.
The warrior is a more challenging pose. For this position, set your feet wide apart and turn your right leg out 90 degrees and turn your left foot slightly in. Extend your arms to the sides and parallel to the floor with your palms down. Finally, bend your right knee 90 degrees, hold this position for at least three breaths and repeat in the opposite direction.
These poses must be held for five to 10 breaths. The breaths should be smooth and even.