Top 10 Yoga Poses For Beginners at Home

If you are unable to leave your home for some reason, and cannot join the yoga sessions outdoors or with a qualified teacher. You can still enjoy the benefits of yoga. Below is a list of the top 10 yoga poses for beginners at home. These poses provide strength, flexibility, stability, and better movement to your body. They have a lot of other benefits as well. Below is complete detail about these. 

  1. Mountain Pose (Tadasana):

This is one of the most common yoga poses and is very easy to do. It has a lot of benefits as well for the practitioners. It helps you align your body in the perfect shape. This can also help you get rid of the back pain as well. 

Follow the guidelines below to do this pose. 

  • First, bring your feet close to one another and standstill. 
  • Bring your arms to the rest position close to your body on each side.
  • Now, straighten your back and face in front of you.
  • Slightly move your palms in front of you and make sure that your arms are away from your body.
  • Take deep breaths, and stay in the pose for a few moments, and release. 

2. Tree Pose (Vrksasana):

This is a pose known as the tree pose. In this pose, you form a tree shape using your hands, legs, and upper body. It is very beneficial for you if you are looking forward to creating balance.  

Follow the guidelines below to do this pose.

  • Stand tall, and straighten your body. Lose your muscles and relax.
  • Bring your hands in front of you and close them in the form of Namaste.
  • After that, stand on one leg and take the second leg up till your knee. 
  • Place it on your inner thigh and take deep breaths and release after a few minutes.

3. Triangle (Trikonasana):

The Triangle pose requires forming the shape of a triangle using your arms, legs and bending your body to a specific angle. 

Follow the guidelines below to do this pose.

  • Spread your legs as wide as possible. 
  • Bend your body and touch one of your feet with your hand.
  • Take the second hand as high as possible in the opposite direction. 
  • Move your face towards your hand. Change the posture with the second hand after a few minutes.

4. Warrior I (Virabhadrasana I):

This pose is known as the warrior I pose, and it has a lot of benefits for your body.

Follow the guidelines below to do this pose.

  • Spread your legs as much as possible.
  • Bend one of your knees, while keeping the other one straight.
  • Take both hands above your head and close them.
  • Repeat with the other leg in a few minutes. Keep deep breathing while doing this.

5. Downward-Facing Dog (Adho Mukha Svanasana):

The Downward-Facing Dog has a lot of benefits for people suffering from back pain. It helps in the alignment of the back muscles, and tissues.

Follow the guidelines below to do this pose.

  • Keep both feet close and straight. 
  • Bring your head down, and face the earth.
  • Place your hands on the ground, and your head in the air.
  • Keep breathing during the pose.

6. Upward-Facing Dog (Urdhva Mukha Svanasana):

The Upward-Facing Dog is the opposite pose of the Downward facing dog. It has the same benefits and can help you lower back pain.

Follow the guidelines below to do this pose.

  • Lay down, while facing the ground
  • Keep your hands near your shoulder and lift your face up.
  • Also, lift your hips without bending the legs.

7. Seated Forward Fold (Paschimottanasana):

The Seated Forward Fold is one of the best poses for beginners to start with. It helps in muscle relaxation. 

Follow the guidelines below to do this pose.

  • Sit on the ground.
  • Keep your legs in front of you.
  • Use your hands to touch your feet in front of you.
  • Bend your head closer to your legs.
  • Keep breathing during the poses.

8. Bridge Pose (Setubandhasana):

The Bridge Pose or Setu Bandhasana is one of the easiest poses for a beginner to start with at home. It has a lot of benefits as well.

Follow the guidelines below to do this pose.

9. Child Pose (Balasna):

The Child Pose or Balasna is also a very easy-to-do pose. Even beginners can do it at home with ease. 

Follow the guidelines below to do this pose.

  •  Lay on your back.
  • Lift your hips and legs, while supporting the body with your arms.
  • Breath and release your body after a few moments.

10. Savasana (Corpse Pose):

The Savasana or Corpse Pose is also one of the poses that you can do at home. It has a lot of benefits for your back.

Follow the guidelines below to do this pose. 

  • Sit on your legs. 
  • Bend your body in front of you. 
  • Keep your head down and spread your arms in front. 
  • Keep breathing during the pose.

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