14 Basic Yoga Poses for Beginners at Home


Yoga is a mind and body practice that can build strength and flexibility. Yoga is a way of moving and stretching your body in different positions that help you feel calm. It’s about relaxing your mind and feeling good inside. In yoga, you do poses like stretching your arms, bending, or standing in certain ways. It helps your body get stronger and more flexible. You can try these simple yoga moves at home to see how it makes you feel! If you’re new to yoga, here are 14 basic yoga poses for beginners. You can try these easy poses at home. They’re easy to learn and a great way to start. So, find a comfy spot, take some big breaths, and let’s have fun doing yoga!

Basic Yoga Poses for Beginners

Here’s a simple list of 14 easy yoga poses for beginners at home:

  1. Mountain Pose — Tadasana

Mountain Pose (Tadasana) is a basic yoga pose where you stand tall with your feet together or hip-width apart. It’s like standing as straight as a mountain.

Here’s how to do it:

Stand up straight with your feet close together. Let your arms hang naturally at your sides with your palms facing forward. Stay still and breathe slowly. Imagine you’re as strong and steady as a mountain.

Mountain Pose

Mountain Pose is great for improving posture and finding balance and calm.

  1. Easy Pose — Sukhasana

The Easy Pose, also known as Sukhasana, is a basic yoga pose which is a simple cross-legged sitting position and can be done at home for meditation.

Here’s how to do it:

Sit on the floor with your legs crossed. Put your hands on your knees or in your lap. Keep your back straight but comfortable, like you’re sitting on a cozy couch. You can close your eyes, take deep breaths, and just relax in this position. It’s an easy and peaceful way to meditate or give your legs a gentle stretch.

Easy Pose

Easy Pose is a comfortable seated position for meditation. It encourages proper posture and helps you focus your mind and breathe mindfully.

  1. Child’s Pose — Balasana

Child’s Pose, also known as Balasana, is a relaxing yoga pose that’s easy to do at home.

Here’s how to do it:

Kneel on the floor, sit back on your heels, and stretch your arms forward with your forehead on the ground. It’s a relaxing and restful posture.

Child Pose

Child’s Pose is a resting position that is great for relieving stress, calming the mind, and stretching the back, hips, and thighs.

  1. Tree Pose — Vrksasana

The Tree Pose, also known as “Vrksasana,” is a basic yoga pose that helps you improve balance and focus.

Here’s how to do it:

Stand on one foot and place the sole of your other foot on your inner thigh, calf, or ankle. Join your hands in front of your chest and focus on something steady. Keep your standing leg strong. Breathe calmly and try to balance.

Tree Pose

Tree Pose is a balancing yoga pose that enhances focus and stability. It strengthens leg muscles and is a fun challenge for beginners to do at home.

  1. Downward-Facing Dog — Adho Mukha Svanasana

Downward-Facing Dog also known as Adho Mukha Svanasana is a yoga pose that you can do easily at home. This pose is like a dog stretching, and it’s good for making your body more flexible and strong. It’s also a nice break during yoga.

Here’s how to do it:

Start on your hands and knees, and then lift your hips up and back, forming a V shape with your body. Keep your heels close to the floor and stretch your back as much as you can.

downward facing dog basic yoga pose

This pose stretches the entire body, strengthens the arms and shoulders, and provides an excellent full-body stretch.

  1. Cobra Yoga Pose — (Bhujangasana)

Cobra Pose also known as Bhujangasana. This yoga pose is excellent for beginners for improving flexibility in the spine, strengthening the back muscles.

Here’s how to do it:

Start with lie on your stomach with your hands under your shoulders, gently Inhale and lift your chest off the ground while keeping your lower body on the mat. It’s like a cobra raising its head.

cobra basic yoga pose

Cobra Pose is an easy pose to do for beginners at home. It’s great for relieving back pain and improving posture.

  1. Happy Baby Basic Yoga Pose —  (Ananda Balasana)

Happy Baby Pose also known as Ananda Balasana is a comforting yoga pose which increased flexibility, reduced stress and anxiety through its relaxing position.

Here’s how to do it:

Lie on your back and bring your knees toward your chest, then grab your feet from the inside, opening your knees wide.

Happy baby yoga pose


Happy Baby Pose is a playful and relaxing yoga pose that helps relieve tension and can easily be done at home.

  1. Warrior I Basic Yoga Pose— (Virabhadrasana I)

Warrior I  is yoga pose for beginners to build strength and stamina in a yoga practice. It stretches the lower body and builds strength in the entire lower body and core.

Here’s how to do it:

Stand with one foot forward and the other foot back, with the back foot at a 45-degree angle. Raise your arms overhead with your palms together. Square your hips and engage your core.

Warrior I basic yoga pose

Warrior I build strength in the legs and core, opens the hips, and promotes confidence and focus.

  1. Warrior II Basic Yoga Pose— (Virabhadrasana II)

Warrior II is a yoga pose for the beginners that strengthens the legs and core, increases stamina, and encourages concentration.

Here’s how to do it:

From Warrior I, open your hips to the side. Raise your arms to shoulder height, parallel to floor, with your right arm in front of you, and left arm behind. Bend your front knee so it’s directly over ankle and sink hips low until the front thigh is parallel to floor. Look straight ahead, eyes in line with your front-facing arm.

warrior II basic yoga pose

  1. Triangle Pose — (Trikonasana)

Triangle Pose (Trikonasana) is a basic yoga pose that stretches the sides of your body, enhances balance, and improves leg and hip flexibility.

Here’s how to do it:

Stand with your feet wide apart. Extend your arms to the sides, and then bend at your hip to reach one hand to your ankle or the floor. The other arm stretches upward. Keep your chest open and gaze at the raised hand. This pose forms a triangle shape with your body.

triangle basic yoga pose

Triangle Pose is a basic yoga pose for beginners to improve posture and open the chest and hips.

  1. Bridge Basic Yoga Pose — (Setu Bandha Sarvangasana)

Bridge pose is a yoga pose that strengthens the lower back and thighs and great for lessening the effects of continued sitting.

Here’s how to do it:

Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling while keeping your feet and shoulders on the ground.

bridge yoga pose

You can try this yoga pose at home which can help in reducing lower back pain, improve spine flexibility, and provide a gentle stretch to the front of the body.

  1. Cat-Cow Basic Yoga Pose — (Marjaryasana-Bitilasana)

Cat-Cow Pose is a combination of two basic yoga poses which practiced together to improve flexibility and overall mobility.

Here’s how to do it:

In Cat Pose, exhale as you round your back, tuck your chin towards your chest, and in Cow Pose, round your back by lifting your head, chest, and tailbone.

cat cow basic yoga pose

This basic pose warms up the spine, massages the organs, and increases spinal flexibility. Practicing Cat-Cow Pose is an excellent yoga pose to practice at home.

  1. Seated Forward Bend — (Paschimottanasana)

Seated Forward Bend is a basic yoga pose known for promoting relaxation and reducing stress, while also improving flexibility in the lower back.

Here’s how to do it:

Sit with your legs extended, and then fold forward at your hips, reaching for your feet or ankles. This pose stretches the cramps, lower back, and spine. It’s an effective way to increase flexibility in the legs and relieve stress.

seated forward bend yoga pose

It is often used in yoga practice for beginners for both physical and mental benefits, helping in calming the mind and relieving tension.

  1. Corpse Basic Yoga Pose — (Savasana)

Corpse pose or Savasana is like a peaceful “resting” yoga pose, giving your body and mind a chance to relax and refresh.

Here’s how to do it:

Lie flat on your back with your arms at your sides, palms facing up, and close your eyes. Savasana is the ultimate relaxation pose, allowing you to release tension, integrate the benefits of your practice, and find inner peace. The aim is to be still and completely relaxed.

Corpse yoga pose

This basic pose used at the end of a yoga practice to promote deep relaxation, reduce stress, and allow the body to integrate the benefits of the yoga session.


In conclusion, practicing basic yoga poses at home is a wonderful journey toward a healthier and more balanced life. These simple poses, like the calming child’s pose or the empowering mountain pose, not only enhance flexibility and strength but also bring a sense of relaxation to both body and mind. With regular practice, beginners can build a strong basis for a more flexible, centered, and happy self. So, unroll your mat, breathe deeply, and enjoy the benefits of these basic yoga poses in the comfort of your own home.  These 14 basic yoga poses are easy and great to do at home. They help you get stronger, more flexible, relaxed, and focused. It’s like starting a journey towards a healthier and more balanced life. But don’t rush; getting better at yoga takes time and practice.

FAQs (Frequently Asked Questions)

  1. How often should beginners practice these poses?

Beginners can practice these poses 2-3 times a week. As you become more comfortable, you can practice more.

  1. Do I need any special equipment for these poses?

You don’t need any special equipment, having a yoga mat at home can help you to do these basic poses.

  1. How long should I hold each yoga pose?

In the beginning, you can do 15-30 seconds in each poses. You can slowly increase the duration as your practice advances.

  1. Can I lose weight with these basic yoga poses?

Well, yoga can help in weight loss by increasing physical activity but it’s not primarily a weight loss practice. It’s more about improving overall health, strength, and flexibility.

  1. Can I practice these poses if I’m beginner or not flexible?

Yes, these poses are suitable for beginners, including those who are not flexible or physically fit. Yoga is about personal growth, and you can adapt these poses at home.

Leave a Reply

Your email address will not be published. Required fields are marked *