Think yoga is only for people who can twist themselves into a pretzel? Actually, the ancient practice that combines meditation with movement is designed to improve physical, mental, and spiritual well-being for anyone — limber or not. And recent research suggests it may actually enhance cardiovascular health.

Yoga means “unity” in the Indian language of Sanskrit… so named because it works to align body, mind, and spirit. Try it out with these beginner basics:

• Mountain pose. The simplest of poses, this is the basic yoga standing position. With feet together and toes fanned out, pull up, as if a string is attached to the top of your head, by engaging your abs, drawing your shoulders back, and pressing your feet into the floor. Turn your thighs inward and tuck your hips under.

• Child’s pose. From a kneeling position, spread your knees out as wide as they can go, keeping the toes touching. Rest your belly in between your thighs and place your forehead on the floor. Extend your arms out in front of you, with palms facing down, or hang them directly by your side.

• Downward facing dog. From a kneeling position, place your palms in front of you and raise your hips up and rotate your heels back so that your body looks like an upside-down V. Worry less about touching your heels to the ground and more about extending your body by engaging your quads, straightening your knees, hanging your neck, and pushing through your shoulders into the ground.

For a heart, mind, and muscle-friendly activity, try yoga.