A few minutes of mindful movement can change your whole day. Not a workout — a return. To the body. To the breath. To a steadier place inside.
Simple yoga at home
Yoga can be a helpful way to support both physical and mental balance. It does not need to be done in a studio or as a long session. Even a few minutes of gentle movement and breathing can help release tension, improve posture, and support clearer thinking.
A simple approach is to practice 5–10 minutes of yoga, using a few foundational poses that help open the chest, release the shoulders, and support steadier breathing.
Below you will find six introductory poses to explore. Move gently into each position and hold for four slow breathing cycles.
Why it works
When practiced regularly, yoga makes a measurable difference across three dimensions. When the three areas work in harmony, the benefits compound.
Body
Physical benefits
Mind
Psychological benefits
Spirit
A deeper reconnection
Practice with Coach Ana
Follow along with Coach Ana in these short videos. Move slowly into each pose and hold for four slow breathing cycles. If anything feels sharp or uncomfortable, ease back — awareness always comes before depth.
Cat – Cow
Marjaryasana–Bitilasana
A gentle flow between two shapes that warms the spine and syncs movement with breath. Inhale to arch, exhale to round. The perfect opener — it wakes the back, softens the neck, and invites attention inward.
Downward Dog
Adho Mukha Svanasana
An inverted V that lengthens the whole back body — hamstrings, calves, spine, shoulders. Release the neck, press the ground away, and let the breath draw long. A full-body reset in one shape.
Plank to Cobra
Phalakasana – Bhujangasana
From core strength to heart opening. Plank builds steadiness through the centre; Cobra releases the front body and opens the chest. Together they build resilience and breathing capacity.
Pigeon Pose
Eka Pada Rajakapotasana
A deep hip opener — and one of the most emotionally releasing shapes in yoga. Tight hips hold a lot. This pose invites them to soften, slowly. Breathe into any tension you meet; let the exhale do the work.
Warrior II
Virabhadrasana II
Grounded, open, steady. Warrior II builds strength through the legs while opening the hips and heart. A shape of quiet power — you are rooted, but the chest is soft. Strength and ease at once.
Triangle Pose
Trikonasana
A long, diagonal line from heel to fingertip that lengthens the side body, stretches the hamstrings, and creates space through the ribs. A beautiful pose for deepening the breath and opening what feels compressed.
How to practice
You don't need equipment, a studio, or an hour. A small patch of floor and five to ten minutes is enough. The goal is consistency, not intensity.
5–10 minutes.
That's the whole practice.
Movement with awareness is the point — not how deep you go, not how long you hold, not how it looks. Just notice what's here, and breathe.
Lorella · ELEVA Founder
Mindful Performance Coach · 20+ years of practice
"One of the most impressive benefits people report is an increased awareness of their own body — sensing when something is off before it becomes a problem. That's what daily practice gives you. Not flexibility. Attention."
You don't need to become a yoga person. You only need to move a little, breathe a little deeper, and show up again tomorrow. That's how change happens — quietly, through repetition, with kindness.
Questions about your practice? Reach Lorella in My Coaching on the app.