Yoga basics: 5 poses and breathing

Yoga is neither religion nor circus — it is a "body + breath" system. Start with five poses: Downward dog (whole body), Cat-cow (back), Child’s pose (release), Mountain pose (standing correctly is already an exercise!), Warrior (legs and balance). Hold each for 3–5 breaths. The main tool is Ujjayi breathing: inhale nose, exhale nose, a soft "ocean sound" in the throat. Safety: knee/wrist pain = leave the pose, don’t endure; neck poses never with weight on the head.

• ●No mat needed — a towel on carpet works
• ●Savasana (lie and do nothing for 3 min) — the "most German" pose: rest is work
• ●YouTube: “Yoga with Mady Morrison” — German channel with millions of views