Suffering from bloating or back pain? Struggling with confidence or energy? Yoga is here to help! Not only is yoga great for keeping your body flexible and fit, but it also has numerous other benefits, including helping with bloating and heartburn, relieving aches and pains, and even providing mental strength and clarity - check out our guide on what is yoga and why should you start practising it for the full lowdown of benefits.


We’ve rounded up some of the top yoga poses to include in practice to specifically target different aggravations and improve your overall wellbeing. We’ll guide you through each pose with simple steps for quick and lasting results.

So, what are you waiting for? Grab your yoga mat, and let’s explore how you can find inner peace and comfort and tackle these specific concerns with ten easy yoga poses.

10 yoga poses for mental and physical health

Follow our guide to these ten best yoga poses and put your mind and body at ease in an instant. By incorporating the moves into your routine, you can effectively target specific physical and mental problems and discover yoga's transformative power. Remember to listen to your body and practice regularly for optimal results.

1. Tree pose for inner peace

Lacking concentration and being bothered by inner restlessness? Try the tree pose to help regain balance. Here's how to do it:

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  1. Bend one leg and press it against the inner thigh of your other leg
  2. Inhale deeply, raise your arms towards the sky and bring your palms together
  3. Hold this position for five deep breaths

2. Handstand for strength and energy

The handstand will not only strengthen your body but will also provide mental clarity and vitality. You can do it freehand or with support from a wall. Try it in the morning to kickstart your day:

  1. Hold the Handstand for ten breaths, focusing on stability and control

3. Dancer pose for strong thighs

The dancer pose is highly effective for strengthening and toning your thighs. Follow these steps for accuracy:

  1. Start by stretching out your thighs
  2. Lift your left leg backwards and grasp it with your right hand
  3. Hold the position for a few breaths and then switch sides
Woman stretching into a forward bend

4. Standing forward bend for back problems

Back or neck problems? The standing forward bend is a super simple pose that can provide instant relief. Just let yourself hang and feel the tension release. Here’s how to do it effectively:

  1. Stand with your feet close together or hip-width apart
  2. Slowly bend forward, allowing your upper body to relax
  3. Stay in this calming posture for a few breaths, letting your body hang

5. Camel pose for heartburn relief

If you suffer from heartburn and acid reflux issues, the camel pose can help soothe discomfort and aid digestion. Follow these instructions:

  1. Kneel on the floor and gently push your pelvis forward
  2. Gradually lean back until you can reach your ankles with your hands, keeping your back straight
  3. Maintain a long neck and look up while holding the pose for at least three breaths

6. Sitting straddle to reduce bloating

The sitting straddle pose can help reduce bloating, stimulate digestion, and prevent kidney and bladder infections. Follow these steps to do it properly:

  1. Sit on the floor with your legs spread wide apart
  2. Stay in this position for a few breaths, feeling the tension release
  3. Fold your upper body forward, feeling it lengthen and loosen
Woman practising warrior pose

7. Warrior pose for self-confidence

The warrior pose can help boost your self-confidence and inner strength, as well as enhance concentration. Here’s how to do it right:

  1. Standing up, bend your front leg forwards and stretch your back leg behind, finding stability and balance
  2. Hold this pose and transition to a standing balance to further improve focus

8. Butterfly pose for menstrual cramps

Menstrual cramps can be uncomfortable and painful - the Butterfly Pose can help ease some of these symptoms. Follow these steps for some relief:

  1. Sit upright with the soles of your feet touching, knees spread wide apart
  2. Hold your feet and gently rock your thighs to relax
  3. Inhale deeply, bend forward and hold the position for a few breaths

9. Half eagle pose to loosen shoulders

Tension in the shoulders can be caused by several factors, including bad posture and stress. The half eagle pose is a quick solution to open up your upper back, here’s how to do it:

  1. Extend your arms at shoulder height and wrap them around each other, crossing at the elbows
  2. Press the palms together and lift your arms upward
  3. Repeat this move on the other side for a balanced stretch

10. Downward dog for overall wellbeing

Probably the most commonly known pose in yoga, the downward dog is a super versatile move that benefits the entire body, encouraging strength, flexibility and rejuvenation. Here’s how to master it:

  1. Start on all fours, with your hands and knees parallel to the floor
  2. Push your buttocks upward, straightening your legs and back
  3. Allow your heels to reach toward the floor while keeping your spine elongated

If you want to learn more about yoga and read expert led guides and reviews then head to The Recommended’s fitness section. Here you can read about the best yoga poses for flexibility, best yoga mats, and yoga for runners: the ultimate guide.


Cordelia AspinallDigital Writer

Cordelia Aspinall is a Digital Writer for Immediate Media, working across brands including The Recommended,, MadeForMums and BBC Gardeners’ World. She has previously worked and written for digital publications including Condé Nast Traveller, The Evening Standard, Cosmopolitan, and several other lifestyle brands.