International Yoga Day: 10 Yoga Poses for Beginners

The ancient Indian discipline of yoga has spread around the world and is commemorated on June 21st of each year as International Yoga Day. This day is dedicated to spreading awareness about the benefits of practicing yoga and encouraging people to integrate it into their daily routines. Whether you’re a seasoned practitioner or a beginner, Yoga Day serves as a reminder of the numerous physical, mental, and spiritual benefits that yoga can offer.

Practicing yoga at home offers numerous advantages that make it an appealing option for many. The convenience of not needing to commute to a studio allows you to practice at any time that fits your schedule, whether it’s early morning or late night. This flexibility is complemented by the cost-effectiveness of home practice, as it eliminates the expense of class fees and requires minimal equipment—often just a yoga mat. At home, you can tailor your practice to your personal preferences, choosing the style, duration, and intensity that suit your needs, all within the comfort of your own space. Practicing at home also fosters consistency, making it easier to integrate yoga into your daily routine and encouraging frequent, manageable sessions.

Here is a list of 10 yoga poses for beginners curated by GetSetHome that you can try at home:

1. Mountain Pose (Tadasana)

• How to Do It: Stand tall with your feet together, and arms at your sides, and distribute your weight evenly on both feet. Taking a breath, extend your arms above your head and upward.
• Benefits: Improves posture, balance, and body awareness. It also strengthens the legs and core while promoting a sense of stability and grounding.

2. Downward Facing Dog (Adho Mukha Svanasana)

• How to Do It: Start on your hands and knees, tuck your toes, and lift your hips toward the ceiling, forming an inverted V shape with your body. Keep your hands shoulder-width apart and feet hip-width apart.
• Benefits: Stretches the entire body, especially the hamstrings, calves, and spine. It also strengthens the arms, shoulders, and legs, and can help relieve stress and tension.

3. Warrior II (Virabhadrasana II)

• How to Do It: Place your feet wide apart, then rotate your left foot inside slightly and your right foot outward 90 degrees. Stretch your arms parallel to the floor, bend your right knee over your right ankle, and look over your right hand.
• Benefits: Builds strength in the legs and core, improves stamina and balance and opens the hips and chest. It also enhances focus and concentration.

4. Tree Pose (Vrksasana)

• How to Do It: Stand tall and shift your weight onto your left foot. Place the sole of your right foot on your inner left thigh or calf (avoid the knee). Bring your hands together in prayer position at your chest, or raise them overhead.
• Benefits: Enhances balance and stability in the legs, strengthens the core, and stretches the groin and inner thighs. 

5. Seated Forward Bend (Paschimottanasana)

• How to Do It: The method is to sit with your legs out in front of you. Inhale and lengthen your spine, then exhale and hinge at your hips to reach forward, aiming to hold your feet or shins.
• Benefits: Stretches the spine, shoulders, and hamstrings. It helps to calm the mind, reduce anxiety, and improve digestion.

6. Bridge Pose (Setu Bandhasana)

• How to Do It: Lay flat on your back with your feet hip-width apart and your knees bent. Lift your hips toward the ceiling while keeping your shoulders, arms, and head on the ground.
• Benefits: Strengthens the back, glutes, and legs. It opens the chest and shoulders, improves spinal flexibility, and stimulates the thyroid.

7. Cat-Cow Pose (Marjaryasana-Bitilasana)

• How to Do It: Start on your hands and knees in a tabletop position. Inhale, arch your back, and lift your head and tailbone (Cow Pose). Exhale, round your spine and tuck your chin to your chest (Cat Pose).
• Benefits: Improves spinal flexibility and posture. It also massages and stimulates the organs in the belly, relieving tension and stress.

8. Child’s Pose (Balasana)

• How to Do It: Bend forward, place your forehead on the mat, extend your arms in front of you, or beside your body, and sit back on your heels.
• Benefits: Provides a gentle stretch for the back, hips, and thighs. It promotes relaxation, reduces stress, and can help alleviate back and neck pain.

9. Cobra Pose (Bhujangasana)

• How to Do It: Place your hands beneath your shoulders while lying on your stomach. Press into your hands and lift your chest off the ground, keeping your elbows slightly bent and shoulders away from your ears.
• Benefits: Strengthens the spine and the muscles of the back. It also opens the chest and improves spinal flexibility, helping to alleviate tension and fatigue.

10. Corpse Pose (Savasana)

• How to Do It: Place your arms at your sides, palms facing up, while lying flat on your back. Close your eyes and relax your body, focusing on deep, even breathing.
• Benefits: Promotes deep relaxation and stress relief. It calms the nervous system, lowers blood pressure, and provides a meditative end to your yoga practice.

Happy International Yoga Day!