Yoga is an incredible practice for improving flexibility, strength, and mindfulness. However, many beginners feel intimidated to start yoga because of the difficult poses they see advanced yogis performing. The truth is, you don’t need to be an expert or pay for an expensive studio membership to start experiencing the benefits of yoga. There are plenty of basic yoga poses that are perfect for beginners to do at home with just a yoga mat.
Here are four beginner yoga poses with step-by-step instructions to get you started on your yoga journey from the comfort of your living room.
4 Beginner yoga poses you can do at home
Cat/Cow Pose
Benefits:
A gentle flow that warms up the entire spine and increases mobility through all the vertebrae. It stretches the back torso and abdominal muscles while also massaging the spine and internal organs. This pose brings flexibility to the neck, shoulders, and core.
Instruction:
Step 1: Start on hands and knees, hands under shoulders, knees hip-width apart
Step 2: Inhale, drop belly towards mat and lift head and tailbone (cow pose)
Step 3: Exhale, arch spine towards ceiling (cat pose)
Step 4: Flow between cow and cat for 5-10 rounds, syncing breath with movement
Cobra Pose
Benefits:
A beginner backbend that stretches the abs, chest, shoulders, and hip flexors. It strengthens the back muscles and butts, and improves posture. This gentle backbend can help relieve lower back pain and increase spine flexibility.
Instruction:
Step 1: From cat/cow, keep legs extended back, tops of feet on floor
Step 2: Lie on stomach, place palms flat next to ribs
Step 3: Inhale, press into palms and straighten arms to lift chest up
Step 4: Keep elbows tucked in, look up towards ceiling
Step 5: Hold for 5-8 breaths
Downward Facing Dog
Benefits:
One of the most recognizable yoga poses that provides an all-over body stretch from heels to hands. It stretches and strengthens the shoulders, arms, legs, and back while also increasing circulation and focus.
Instruction:
Step 1: From cobra, tuck toes under and lift hips up and back into inverted V
Step 2: Spread fingers wide, create straight line from hands to hips
Step 3: Push back through heels to feel stretch in hamstrings and calves
Step 4: Relax head between arms, hold for 8-10 breaths
Tree Pose
Benefits:
Tree pose may look simple, but it’s an incredible balance and focus challenge that builds strength in the legs, ankles, and core. It stretches the thighs, groin, and shoulders while improving concentration.
Instruction:
Step 1: Stand in mountain pose, shift weight to left foot
Step 2: Bend right knee, place right foot on left calf or inner thigh
Step 3: Find a point to gaze at and focus on balancing
Step 4: Hold for 5-8 breaths, switch sides
Disclaimer: The yoga poses above are intended for beginners, but everyone’s body is different. Go at your own pace, don’t push too hard into any poses, and stop if you feel any pain or discomfort. It’s always a good idea to consult a doctor before starting any new exercise program, especially if you have any injuries or concerns.
