The best 10 min and simple yoga exercises for everyone. Benefits of yoga 2020
                           
Benefits of yoga:-
As you know yoga took a better place in physical exercises .There are numerous benefits of yoga exercise . Yoga exercise reduce stress and it can decrease the secretion of cortiso, the primary stress hormone. Yoga also give relieve from anxiety and Yoga also reduce decrease Inflammation. Yoga could improve heart health

 1 SEATED FORWARD BEND

Aim for a straight back and legs rather than hunching yourself over to reach your head to your knees – that way you’ll target your hamstrings, glutes and lower back much better. The hinging should come from the hips, so make sure to keep your torso long at all time, reaching the head up and shining the heart forward. You can place a folded towel or pillow under your butt to make it more accessible. If your hands land by your knees, so be it – as long as you feel a stretch in the back of the legs, butt and low back, that’s great.
      
            

2 Child's Pose
This calming pose is a good default pause position. You can use child’s pose to rest and refocus before continuing to your next pose. It gently stretches your lower back, hips, thighs, knees and ankles and relaxes your spine, shoulders and neck.
Do it: When you want to get a nice gentle stretch through your neck spine and hips.
Skip it: If you have knee injuries or ankle problems. Avoid also if you have high blood pressure or are pregnant.
Modify: You can rest your head on a cushion or block. You can place a rolled towel under your ankles if they are uncomfortable.
Be mindful: Focus on relaxing the muscles of the spine and lower back as you breathe
        
Child’s Pose
This should be your go-to pose whenever you need to rest for a moment during a yoga workout.
3 Downward-Facing Dog
Downward-facing dog strengthens the arms, shoulders and back while stretching the hamstrings, calves and arches of your feet. It can also help relieve back pain.
Do it: To help relieve back pain.
Skip it: This pose is not recommended if you have carpal tunnel syndrome or other wrist problems, have high blood pressure or are in the late stages of pregnancy.
Modify: You can do the pose with your elbows on the ground, which takes the weight off your wrists. You can also use blocks under your hands, which may feel more comfortable.
Be mindful: Focus on distributing the weight evenly through your palms and lifting your hips up and back, away from your shoulders.
Downward-Facing Dog
This is one of the most common yoga poses. 

4 Legs-Up-the-Wall-Pose

Like shaking up a snow globe, inversions change our relationship to gravity, shifting blood and lymphatic fluid from the legs and hips toward the heart and head. It also takes the weight off our feet, ankles and knees, giving hard-working joints some welcome rest. Legs-Up-the-Wall-Pose  is my favorite inversion because it also helps to relieve neck and back tension. There is an element of surrender that, for many of us, is missing in our frantic lives.

Like shaking up a snow globe, inversions change our relationship to gravity, shifting blood and lymphatic fluid from the legs and hips toward the heart and head. It also takes the weight off our feet, ankles and knees, giving hard-working joints some welcome rest. Legs-Up-the-Wall-Pose (Viparita Karani) is my favorite inversion because it also helps to relieve neck and back tension. There is an element of surrender that, for many of us, is missing in our frantic lives.See also How the Teres Major Can Make or Break Healthy Shoulders in Inversions

Legs-Up-the-Wall-Pose

 5 Tree Pose

Beyond helping improve your balance, it can also strengthen your core, ankles, calves, thighs and spine.
Do it: Great for working on your balance and posture.
Skip it: You many want to skip this pose if you have low blood pressure or any medical conditions that affect your balance.
Modify: Place one of your hands on a wall for support.
Be mindful: Focus on your breath in and out as you hold this pose.

                             Though some yogis are born with deep backbends or open hips, we are all able to improve our balance. Challenging our stability in Tree Pose (Vrksasana), Eagle Pose (Garudasana) or Crescent Lunge boosts body awareness and mental focus while teaching us how to use our core muscles functionally to coordinate the upper and lower body. Because we practice one side of the body at a time, we also get the chance to notice small discrepancies between the left and right sides before they become big ones. Balance work also fosters a feeling of resilience—mentally and emotionally as well as physically—and boosts stability as we age.See also 15 Poses for Better Balance
Tree Pose
This balancing pose is one of the most recognized poses in modern yoga.

6 Triangle Pose
Triangle, which is a part of many yoga sequences helps build strength in the legs and stretches the hips, spine, chest, shoulders, groins, hamstrings and calves. It can also help increase mobility in the hips and neck.
Do it: This pose is great for building strength and endurance.
Skip it: Avoid this pose if you have a headache or low blood pressure.
Modify: If you have high blood pressure, turn your head to gaze downward in the final pose. If you have neck problems, don’t turn your head to look upward; look straight ahead and keep both sides of the neck long.
Be mindful: Keep lifting your raised arm toward the ceiling. It helps keep the pose buoyant.
Triangle Pose
7 Bridge Pose
This is a back-bending pose that stretches the muscles of the chest, back and neck. It also builds strength in the back and hamstring muscles.
Do it: If you sit most of the day, this pose will help you open your upper chest.
Skip it: Avoid this pose if you have a neck injury.
Modify: Place a block between your thighs to help keep the legs and feet in proper alignment. Or you can place a block under your pelvis if your lower back is bothering you.
Be mindful: While holding this pose, try to keep your chest lifted and your sternum toward your chin.
     
Bridge Pose