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12 must-know yoga poses for beginners to practice at home:
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Mountain Pose (Tadasana): Stand up straight with your feet hip-width apart, distribute your weight evenly, and keep your shoulders relaxed.
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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.
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Warrior I (Virabhadrasana I): Left foot stepped back, left heel turned inward, right knee bent, arms raised overhead.
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Warrior II (Virabhadrasana II): Beginning in Warrior I, open your hips and arms to the side and fix your gaze on your right fingertips.
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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.
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Triangle Pose (Trikonasana): With feet apart, right foot turned outward, right hand extended toward the right foot while raising left arm toward the sky.
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Cobra Pose (Bhujangasana): Lie on your stomach, press your palms into the mat, lift your chest, and keep your elbows close to your body.
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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.
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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.
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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.
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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.
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Corpse Pose (Savasana): Lie on your back, close your eyes, and completely relax your body to allow yourself to rest and rejuvenate.