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• Yoga is a group of physical, mental, and spiritual practices that originated in ancient India and aim to create union between body, mind, and spirit. Yoga has a long history over 5,000 years ago, and some researchers think that yoga may be up to 10,000 years old. Yoga was first mentioned in the ancient Hindu text known as Rigveda, and later developed by various schools and traditions of Hinduism, Buddhism, and Jainism.

• To do yoga, you need to learn and follow some essential factors, such as breathing, meditation, intention, postures, and relaxation. You can start with a warm-up sequence to prepare your body and mind for the practice, and then try some basic yoga poses that suit your level and needs. You can also follow a guided yoga class online or in person, or use a yoga app or book to help you learn the poses and sequences.

• Some of the benefits of yoga are improved flexibility, balance, strength, posture, blood circulation, immunity, and mental health. Yoga can also reduce stress, anxiety, depression, inflammation, and pain. Yoga is a wonderful way to connect with yourself and the world around you, and to cultivate a sense of peace and harmony.

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Some of the main categories of yoga poses are:

• Standing poses: These poses help to improve your balance, strength, flexibility, and posture. They also warm up your body and prepare you for more advanced poses. Some examples of standing poses are Mountain Pose, Warrior I, Warrior II, Triangle Pose, and Tree Pose.

• Balancing poses: These poses challenge your core stability, concentration, and coordination. They also help to calm your mind and reduce stress. Some examples of balancing poses are Crow Pose, Half Moon Pose, Eagle Pose, and Dancer Pose.

• Backbends: These poses stretch and strengthen your spine, chest, shoulders, and hips. They also stimulate your nervous system and increase your energy. Some examples of backbends are Cobra Pose, Bridge Pose, Wheel Pose, and Camel Pose.

• Seated poses: These poses focus on stretching your hips, hamstrings, and lower back. They also promote relaxation and meditation. Some examples of seated poses are Easy Pose, Staff Pose, Forward Bend, and Butterfly Pose.

• Resting or supine poses: These poses are done lying down on your back or belly. They help to release tension, relax your muscles, and restore your breath. Some examples of resting or supine poses are Child's Pose, Corpse Pose, Reclining Bound Angle Pose, and Happy Baby Pose.

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I am João Gabriel, through the practice of Yoga for a week I achieved improvements in balance, flexibility, a great reduction in anxiety and stress.

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I'm Yasmin and my experience of practicing yoga all week was very positive, it was an exercise I had never practiced so at first it was a little complicated with the flexibility issue, but once you start practicing it becomes more and more easier. In the end I had a super positive result, I felt an improvement in the quality of my sleep and I felt more willing to do things, I intend to continue doing this exercise.

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Practicing yoga helped me to be calmer in difficult situations, the flexibility of my body, calmer moments on busy days and funny moments with my dog! 🧘‍♀️🐕

- Rebeca Rocha

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In the last week, I did yoga sessions lasting approximately twenty minutes each one, each session contained 16 poses/exercises like Cat-Cow pose, Montain pose, Downward Facing Dog, etc. Each pose takes 5 breaths between one and other. I did near the sleep time, because some searches point that yoga can get better the quality of your sleep.

After all that, I felt myself more relaxed, calm, less body pain and a better control above my own breath.

I can conclude that it was a really good for me. I'll probably continue it as a habit in my routine

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Some of the benefits of yoga are:

• Yoga improves flexibility;

• Builds strength;

• Improves balance;

• Helps with stress relief;

• Improves mental health;

• Reduces inflammation;

• Helps you sleep better;

• Gives you more energy and brighter moods.