Yoga is a wonderful way to enhance both physical and mental well-being, especially for beginners looking to incorporate more movement and calmness into their lives.

It strengthens the body and helps manage stress, which is crucial for a healthy metabolism—the process by which the body converts food into energy for all vital functions, from breathing to cellular repair. Here are three simple yoga practices perfect for beginners to kickstart this journey.

1. Cat-Cow Pose (Marjaryasana and Bitilasana)
This dynamic combination is ideal for warming up and improving spinal flexibility. Start on all fours, with wrists under shoulders and knees under hips. On an inhale, arch your back downward, lifting your head and tailbone (Cow Pose). On an exhalation, round your back upward, tucking your chin to your chest (Cat Pose). Repeat 8–10 times in sync with your breath. This practice releases tension, improves circulation, and supports metabolism by stimulating abdominal organs.

2. Child’s Pose (Balasana)
This relaxing pose calms the mind and stretches the hips and back. Sit on your heels, slowly fold forward until your forehead touches the floor, and extend your arms in front of you or rest them alongside your body. Hold for 5-8 deep breaths. Balasana reduces stress, which is vital for regulating hormones like cortisol that impact metabolism. It’s a perfect pose for resting between other exercises.

3. Tree Pose (Vrksasana)
This balancing pose strengthens the legs and enhances focus. Stand tall, shift your weight onto one leg, and place the sole of the other foot on the inner thigh or calf (avoid the knee). Press your palms together at chest level or raise them overhead. Hold for 5–8 breaths, then switch sides. Vrksasana improves stability and fosters mindfulness, supporting mental well-being.

How to start? Practice these poses for 10–15 minutes daily on a mat in a quiet space. Breathe deeply and avoid straining—yoga is about enjoyment, not competition. Regular practice will strengthen muscles, boost flexibility, and support metabolism by reducing stress and optimizing energy processes in the body.