We all know stretching is great for our body. We also know that to stop and take a few deep breaths with no interuptions each and every day, is also good for us. And when you combine the two, you have yoga!

So today I want to share with you, 3 simple yoga poses that will literally change your life. These can all be done at home with no equipment, and take as little or as much time as you like. I suggest holding each pose for a minimum of 1 minute to really feel the benefits, and make sure when you are in the pose, breath, breath, breath!

Supported bridge

Start by lying on your back. Pull the knees up into the chest and slowly rock side-to-side, massaging out through the lower back. Release the knees, placing the feet on the floor at hip width. Pull the heels back in towards your buttocks – you should be able to touch the backs of the heels with your fingertips.

Place the hands beside you; as you inhale, pull in through the belly, activating the core and as you exhale, lift the hips up into Bridge pose. Keeping the knees in-line with your ankles, pull the muscles in the legs towards each other to relax through the glutes. Option to place the heels of the palms in the small of your back with the fingertips pointing outwards into Supported Bridge. Exhale slowly, roll down the spine.

BENEFIT: Reduces backache and headaches. Rejuvenates tired legs and calms the central nervous system.

Shoulder stand

Lying on your back. Pull the knees into the chest, placing the hands down beside your body. Lift the hips up high, resting on the backs of your shoulders with the knees in towards your head. Place the heels of the palms at the small of your back with the fingertips pointing up towards the ceiling. Lift the legs up high into the air into Shoulder Stand. Move the chin away from your chest, pull in through the belly and tuck the pelvis under. You want the ankles to be stacked above the knees, knees above the hips and hips above shoulders in one straight line. Close the eyes and breathe. Exhale to release the knees back to the chest and slowly roll down the spine. Keep the knees in and slowly rock side to side.

BENEFIT: Improves digestion, strengthens your upper body

Supta Baddha Konasana

Lying on your back. Take the soles of your feet together and your knees wide into Supta Baddha Konasana. Place one hand on your tummy and one hand on your heart. Listen as you inhale and exhale. Keep the core lightly activated and relax into it as you feel your knees start to move closer towards the floor. Hold and breath slowing down the heart and the breath.

BENEFIT: Stretches your inner thigh and groin muscles. Calms the mind and central nervous system.