12 Must-Know Yoga Poses for Beginners For You To Practice At Home


12 must-know yoga poses for beginners to practice at home:

  1. Mountain Pose (Tadasana): Stand up straight with your feet hip-width apart, distribute your weight evenly, and keep your shoulders relaxed.

  2. Downward-Facing Dog (Adho Mukha Svanasana): Begin on your hands and knees, then lift your hips and back, pressing your palms and feet into the ground.

  3. Warrior I (Virabhadrasana I): Left foot stepped back, left heel turned inward, right knee bent, arms raised overhead.

  4. Warrior II (Virabhadrasana II): Beginning in Warrior I, open your hips and arms to the side and fix your gaze on your right fingertips.

  5. Tree Pose (Vrksasana): Stand on one leg with the sole of the other foot resting on the inner thigh or calf of the standing leg.

  6. Triangle Pose (Trikonasana): With feet apart, right foot turned outward, right hand extended toward the right foot while raising left arm toward the sky.

  7. Cobra Pose (Bhujangasana): Lie on your stomach, press your palms into the mat, lift your chest, and keep your elbows close to your body.

  8. Child’s Pose (Balasana): Get on your knees, then extend your arms forward, lowering your chest to the ground and resting your forehead on the mat.

  9. Cat and Cow Pose (Marjaryasana/Bitilasana): From your hands and knees, arch your back toward the ceiling on the exhale, then arch your back toward the floor on the inhale.

  10. Bridge Pose (Setu Bandha Sarvangasana): Lie on your back, bend your knees, keep your feet flat on the ground, and lift your hips toward the sky.

  11. Seated Forward Fold (Paschimottanasana): Sit on the floor with your legs straight, then reach forward and try to touch your toes, keeping your back straight.

  12. Corpse Pose (Savasana): Lie on your back, close your eyes, and completely relax your body to allow yourself to rest and rejuvenate.

Remember to always listen to your body and modify poses as needed. With consistent practice, you’ll start to notice improvements in your flexibility, strength, and overall health.

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