Yoga at Home with Basic Poses
In modern life, fitness has become a significant priority for many people lately! It’s incredible to see how much variety there is now—some folks are into weightlifting, and others are all about CrossFit, running, calisthenics, dance workouts, and yoga—it’s endless.
What’s interesting is how accessible it’s all become, too. People are working out at home, following online classes, and using fitness apps—it’s not just about the gym anymore.
Out of all of them, yoga is the most affordable and easy-to-adapt practice because all you need is determination and a basic yoga training mat; with this, you can even perform home yoga practices. You are ready to start it wherever you are.
Basic Yoga Poses for Beginners
Discover basic yoga practices and asanas that can be easily cultivated at home. These poses help build a solid foundation for your yoga journey, enhancing flexibility and strength.
1. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is one of the first poses you’ll learn in yoga. This pose stretches your back, legs, and arms, and it can also help you feel calm and focused.
It’s one of the main poses in Sun Salutations and a great one to revisit throughout your practice.
How to Practice:
- To perform this asana, sit kneeling, and your hands and knees should relax on the mat. Your wrists should be aligned under your shoulders, and your knees should be directly under your hips.
- Press your palms and fingers into the mat, grounding yourself through your hands as you feel the connection.
- With your toes curled under, breathe out and lift your knees off the floor, just enough to feel the stretch.
- Lift the lower spine area (tailbone) and raise your hips outward. Straighten your knees and pull your shoulders back towards your hips.
Read More – Downward Dog Demystified: Unveiling Physical and Mental Strength
2. Child’s Pose (Balasana)
This pose, or balasana, is considered wholesome. Child’s pose helps calm the body and relax the mind, making it easier to focus on breathing.
How to Practice:
- Sit on your mat calmly, in a kneeling position, with your toes together. Sit back onto your heels, keeping your posture tall and relaxed, and extend your knees wide. Now, breathe and gently put your torso down on your thighs.
- Rest your arms on your thighs or stretch your hands forward for an Extended Child’s Pose.
Read More – The Power of Pause: Child Pose in Yoga Practice
3. Low Lunge (Anjaneyasana)
Anjaneyasana is one of the most famous asanas, and it is used to warm up in contemporary yoga.
How to Practise:
- When inhaling, extend your arms, lift your upper body, reach your fingers, and gently press your lower back toward the floor. Don’t forget to switch to another side and repeat.
- Start with a downward-facing dog. Exhale, step your right foot ahead, place it between your hands, and place your right knee over your heel.
- Bring your left knee down to the mat, then gently slide that leg back until you feel a mild stretch in the front of your left thigh.
Read More – How To Do The Yoga Lunge Pose – Proper Form, Benefits & Variation
4. Cobra Pose (Bhujangasana)
Cobra Pose, Sanskrit name Bhujangasana, is known for its ability to help with back pain while strengthening the spine and back muscles, prone (lying on belly) backbend that is fundamental to sun salutations.
How to Practice:
- Lie face down, keeping your toes pointing straight behind you. Place your hands under your shoulders, holding your elbows tightly. On your inhale, lift your chest, and feel your heart rise.
- Roll your collarbones up, pressing your shoulder blades into your back and down the spine.
- Lift your head last, letting your heart open without putting weight on your hands. Reach out through your toes.
- As you inhale, gently lift your head and chest off the floor, rolling your shoulders back and down. Your elbows should be flexible and close to your body.
Read More – Cobra Yoga Pose (Bhujangasana): Benefits and Step-by-Step Guide
5. Chair Pose (Utkatasana)
As the name suggests, Chair Pose involves sitting in an invisible chair while standing. Your legs’ strength and core hold you up. It is ideal for enhancing posture, as backbends are great for balancing prolonged sitting.
How to practice:
- Be in a Tadasana(Mountain pose). Breathe, bend your knees, and push your hips back like sitting on a chair. Tighten the lower waist and up to support the lower back.
- Push your hips back rather than your knees ahead to consistently see your toes.
- Inhale and raise your arms close to your ears, and ease your shoulders.
6. Extended Side Angle Pose (Utthita Parsvakonasana)
This pose is also known as Utthita Parsvakonasana. It’s quite challenging and targets the arms and legs. It also considers the hip opener and chest, enhancing respiration.
How to Practice:
- Stand tall with your feet wide apart. Turn your left toes to the side and your right foot. Reach your arms out to the sides like big’ T’ palms facing down, as if you’re holding the sky.
- Bend your left knee until your thigh is flat like a table. Slowly lean forward from your hips and bring your left hand down to the floor—or use a block if that feels better.
- Stretch your right arm over your head, with your palm facing down. Shift your chest so that your arms and chest are in the same direction.
- Stay here and breathe for 30 seconds to a minute. Then try it on the other side.
7. Pigeon Pose (Eka Pada Rajakapotasana)
This Pose is excellent for opening your hips and stretching your lower body. Move into it slowly. If you feel steady, you can gently lean forward. Don’t push—go as far as it feels good.
How to practice:
- Sit up tall and take a few deep breaths, or slowly lean forward over your right leg. When you’re ready, switch and do the other side.
- Start on all fours, grounded and steady. Slide your right knee forward, just past your right hand. Let your shin naturally tilt toward the front of the mat, like it’s finding its own path.
- Place a folded blanket under your right side if you need more support.
8. Bridge Pose (Setu Bandha Sarvangasana)
Bridge Pose (Setu Bandha Sarvangasana) is a flexible pose. You can do it with energy, rest in it for strength, or use it as a calming pose. It’s a great way to find a backbend that works for you. As you practice, your whole body gets involved. And maybe you’ll realise that yoga isn’t about struggling—it’s about breathing and finding ease.
How to Practice:
- If you want to go deeper, reach your hands under your back and clasp them on the floor.
- Start by lying on your back with your knees bent and feet hip-width apart. Gently slide your feet closer to your glutes. Rest your arms flat by your sides, palms facing down.
- Push through your feet to lift your hips up, focusing on lifting from your pelvis.
Read More – Bridge Pose: A Key Pose for a Strong, Healthy Body
9. Tree Pose (Vrksasana)
This standing pose is more than just balance—it’s about alignment and posture. As you stand strong, draw in your core to feel steady and centred. Focus on your breath, and feel more grounded and intense with each inhale.
How to practice:
- Stand up straight, pressing your feet and toes into the floor. Put your hands on your hips and find something to look at in front of you.
- Lift your left foot slowly and place it on your right shin or thigh, keeping your gaze steady. Gently press your foot into your leg and take a deep breath. When you feel balanced, bring your hands together at your heart or stretch them high like reaching branches.
- Stay here for a few breaths, then gently lower your foot back down. When you’re ready, try the other side.
Read More – Tree Pose or Vrksasana – How To Do It? What Are Its Benefits? Its Variations
10. Corpse Pose (Savasana)
Corpse Pose is the easiest yoga pose because you need to relax in a calm lying position. It is named after the calm of a resting body. This Corpse pose is usually done at the end of a yoga session, when your body moves from active to resting, which helps you heal and feel calm.
How to practice:
- Lie flat on your back on the mat. If you need extra support for your head or neck, place a folded blanket underneath.
- Relax your shoulders, moving them away from your ears, and take deep breaths as you settle into the pose.
Best Tips for Your Home Yoga Practice:
There are some basic tips that can be very beneficial to enhance your yoga practice at home.
1. Ready with your mat and some props
The best thing about yoga is that you can start without investing anything. However, the feeling of readiness motivates you to be consistent, and a mat and props can help make some poses more comfortable.
2. Make some space
The environment is the most important thing when practising yoga because every movement requires concentration. So, try to find a quiet, comfortable, and calm space. Most importantly, you need enough space to stretch out without bumping into chairs, tables, shelves, etc.
3. Commit to a time
Make a time that works best for you. For example, if you are not a morning person, you can practice in the evening or vice versa. But don’t overcommit to yourself so that you won’t feel demotivated if you cannot practice for any reason.
4. Honour your boundaries
Always listen to your body. Please don’t do anything that causes pain, pinching, or feels like you’re forcing it. If you’re a new practitioner, it might be challenging to differentiate between pain and discomfort.
Pain feels sharp and strong, while discomfort feels more like a dull, slow ache. During the practice, if you feel discomfort, you can ease, adjust, or even use props to help you.
The new practitioner should always warm up properly before trying advanced poses.
5. Make it fun!
Enjoying the activity always gives better results. It is also an advantage over practising yoga at home because you can practise it as you want, like playing your favourite music or practising with friends. You could do this physically or commit to an online class at the same time. This helps to keep you motivated and happy.
Note: While practising basic yoga training, you need to focus on the breath, which promotes relaxation mindfully, helps deepen the stretch, and enhances the overall experience.
Conclusion
These beginner yoga poses are a gentle introduction to the practice, helping you build a strong foundation as you gradually progress to more challenging asanas.
If you want in-depth knowledge of Yoga and a suitable environment, or are an experienced yoga practitioner, you are welcome to join our Rishikul Yogshala Rishikesh Yoga school. Our Yoga school has professional teachers with decades of experience, who are nursing students from basic to master’s level.
An anonymous wise person said, “It’s never too late to start new things in life.” So if you want to begin your yoga journey from home, you must start now.
