Skip to content

5 Basic Yoga Poses to Start a Daily Practice at Home

July 6, 2023

Starting a daily yoga practice can bring numerous benefits to your physical and mental well-being — and you don’t need fancy equipment or a gym membership to begin your journey. With just a little space and a yoga mat, you can establish a fulfilling yoga routine in the comfort of your own home. We did some research to learn about five basic yoga poses that are perfect for beginners. These poses will help you build strength, flexibility, and mindfulness as you embark on your daily yoga practice. So roll out your mat, take a deep breath, and let’s get started.

Related: Sign up to receive delicious recipes, expert advice, and shopping tips in your inbox!

1. Mountain Pose (Tadasana)

mountain pose


Mountain Pose helps improve posture, balance, and body awareness.

How to do it:

  • Stand with your feet hip-width apart or together.
  • Lengthen your spine, relax your shoulders, and engage your core.
  • Take slow and deep breaths, feeling the grounding sensation through your feet.

2. Downward Facing Dog (Adho Mukha Svanasana)

downward facing dog


Downward Facing Dog stretches and strengthens the entire body, creating a sense of length and opening in the back and legs.

How to do it:

  • Begin on your hands and knees, aligning your wrists under your shoulders and your knees under your hips.
  • Press your palms into the mat, tuck your toes, and lift your hips upward, forming an inverted V shape.
  • Relax your head and neck, engage your leg muscles, and press your heels toward the ground.

 3. Child’s Pose (Balasana)

childs pose


Child’s Pose promotes relaxation and relieves stress, allowing you to find comfort and surrender in a gentle resting position.

How to do it:

  • Start by kneeling on your mat with your knees hip-width apart.
  • Lower your torso between your thighs and rest your forehead on the ground.
  • Extend your arms forward or rest them alongside your body, finding a comfortable position that allows you to relax.

4. Warrior II (Virabhadrasana II)

warrior two pose


Warrior II builds strength, improves balance, and cultivates focus, empowering you to embody the strength and grace of a warrior.

How to do it:

  • Begin in a standing position with your feet wide apart.
  • Step one foot back and turn it slightly outward, while keeping your front foot pointing forward.
  • Extend your arms parallel to the ground, aligning them with your shoulders.

5. Corpse Pose (Savasana)

corpse pose


Corpse Pose is a deeply relaxing and rejuvenating pose, providing a sense of calmness and allowing your body to fully rest and integrate the benefits of your practice.

How to do it:

  • Lie flat on your back with your legs extended and arms relaxed by your sides.
  • Close your eyes and allow your body and mind to fully relax.
  • Focus on your breath, releasing any tension in your muscles.

Read next: 7 Tips for Beginner Runners, According to Trainers

Good food
people together.
So do
good emails.

What our editors love right now

Good food brings people together.
So do good emails.

  • Hidden
  • Hidden
  • Hidden
  • Hidden