Best yoga poses for beginners at home with complete guide and tips

What is Yoga? 

It was founded in India 2500 years ago and still works to bring life and well-being to anyone who does it regularly. The word yoga comes from the Sanskrit verb Yuja.

The name Yoga has a very broad range. There are several schools or Yoga programs. Dayana yoga (Yoga through knowledge), Bhakti yoga (Yoga through devotion), Karma yoga (Yoga through practice), Raja yoga (supreme yoga), and Hatha yoga (Yoga by balancing the opposite systems of the body).

 Asana and Pranayama

 Let us take a closer look at the two main components of Hatha yoga namely Asana and Pranayama.

a) Asana:

Asana means gaining body shape and keeping it as long as the human body allows it. Asana, if done well according to the rules discussed above, gives great physical and mental benefits. Asana is considered the first step to Pranayama. In Asana's practice, there is a balance of opposite principles in the body and mind. It also helps to eliminate inertia. The benefits of Asana are enhanced by its long-term preservation. Asana should be stable and fun.

Here is a summary of the general rules to follow for performing Asana.

Summary of rules:

  • Normal breathing
  • Focus on focus
  • Stable and happy posture
  • Minor effort
  • There is no comparison or competition with others
  • No jerseys or quick actions.

Mental exercises for thousands of years have connected yoga practitioners around the world. The beauty of yoga is that you do not have to be a yogi to get benefits. Whether you are young or old, overweight or underweight, yoga has the power to relax and strengthen the body. Don't be intimidated by yoga terms, beautiful yoga studios, and complex situations. Yoga is for everyone.

10 yoga poses that you need to know

These 10 yoga poses are complete yoga workouts. Move slowly in each position, remembering to breathe as you go. Pause for any posture you find challenging, especially if you are breathing hard, and start again when your breathing returns to normal. The idea is to hold each of a few stops, a slow-moving breath before moving on to the next.

Pose #1

Downward-Facing Dog

The downward-facing dog strengthens its arms, shoulders, and back while stretching the muscles, calves of your feet. It can also help relieve back pain.

Do it: To help relieve back pain.

Skip it: This posture is not recommended if you have carpal tunnel syndrome or other wrist problems, have high blood pressure or are in the final stages of pregnancy.

Modification: You can do a pose with your elbows on the floor, which removes the weight from your wrist. You can also use blocks under your hands, which can feel comfortable.

Remember: Focus on distributing the weight evenly on the palms of your hands and with your hips raised to the sides, away from your shoulders.

Pose #3

Four-Limbed Staff Pose

This variety of push-ups follows the plank pose in the usual yoga sequence known as the sun salute. It’s a great place to learn if you want to finally work on the most advanced poses, like arm balances or inversions.

Do it: Like a plank, this pose strengthens the arms and wrists, and abdomen tones.

Skip it: If you have carpal tunnel syndrome, low back pain, shoulder injury, or are pregnant.

Modification: It is a good idea for beginners to change their position by keeping their knees down.

Remember: Press the palms of your hands evenly on the floor and raise your shoulders to the floor as you hold this pose.

Pose #4

Cobra Pose

This backbend can help strengthen the back muscles, increase spinal flexibility and stretch the chest, shoulders, and abdomen.


Do it: This post is good for backing up.

Skip it: If you have arthritis in your spine or neck, low back injury, or carpal tunnel syndrome.

Modification: Just raise a few inches, and do not try to straighten your arms.

Remember: Try to keep your navel drawing away from the floor as you hold this pose.

Pose #5

Tree pose

Besides helping to improve your balance, it can also strengthen your internal organs, ankles, calves, thighs, and spine.

Do it: It's good to work on your balance and posture

Skip it: Many want to skip this pose if you have low blood pressure or other health conditions that affect your balance.

Modification: Place one of your hands on the support wall.

Remember: Focus on your breath and your ex as you hold this position.

Pose #6

Triangle pose

The Triangle pose, which is part of a wide range of yoga poses helps build strength in the legs and extends to the waist, spine, chest, shoulders, buttocks, muscles, and calves. It can also help to increase mobility in the hips and neck.

Do it: This posture is excellent for building strength and endurance.

Skip it: Avoid this posture if you have a headache or low blood pressure.

Modification: If you have high blood pressure, turn your head to look down at the end. If you have neck problems, do not turn your head upwards; look straight ahead and keep both sides of the neck long.

Remember: Continue to raise your raised arm to the ceiling. It helps to keep the buoyant pose.

Pose #7

Seated Half-Spinal Twist Pose


This twisted pose can increase flexibility in your back while stretching your shoulders, hips, and chest. It can also help relieve tension in the middle of your back.

Do it: Loosen tight muscles in the shoulders and back and above and below.

Skip it: If you have a back injury.

Modification: If bending your right knee is uncomfortable, keep it straight in front of you.

Remember: Raise your torso with each inhale, then twist as you exit.

Pose #8

Bridge Pose

This is a backbend that stretches the muscles of the chest, back, and neck. It also builds strength in the back muscles and muscles.

Do it: If you stay for most of the day, this pose will help you open up your upper chest.

Skip it: Avoid this pose if you have a neck injury.

Modification: Place a block between your thighs to help keep your legs and feet aligned. Or you can put a block under your skin if your lower back bothers you.

Remember: While holding this pose, try to keep your chest up and your sternum moving towards your chin.

Pose #9

Corpse Pose

Like health, yoga classes usually end with this pose. It allows for some time to relax, but some people find it difficult to stay in this place. However, when you try this pose, it becomes easier to sink into a state of relaxation, and meditation.

Do it: Always!

Skip it: Never

Modification: Put a garment under your head, if that sounds uncomfortable. You can wrap the garment under your knees if your lower back is sensitive or painful.

Remember: Feel that your body weight is sinking into your frame one at a time.



If you have never done it before, yoga can be intimidating. It’s easy to worry about not being consistent enough, fit enough, or even just looking crazy.

But yoga is more than just a crazy arm of equality, the most popular form of pretzel on social media. It can be easy to get started and work your way up to the most advanced look.

Whether you want to learn basic mobility before taking a class, get tips on where to start with homework or learn a few ways to improve flexibility.





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