Yoga for Beginners at Home


More and more people are reaching for yoga as a solution to balance and control their stressful lifestyle. Perhaps finding the harmony inside us is what we need the most nowadays. Living in a time during a pandemic, we certainly cannot attend yoga classes, but why not bring yoga to the comfort of our homes?

Yoga for Beginners at Home

Practicing yoga at home gives us many possibilities because we can practice according to our schedule, or we can choose the asanas and their order, so we can make the practice diverse. It can be a wonderful experience, even for a beginner.

Things you need for home practice

yoga accessories

Having a passion is very crucial. The aspiration to show up on the mat for at least twenty minutes, which is enough for a beginner. Talking about mats, it’s not necessary to have a mat to practice yoga at home because you can work equally well on a carpet or a towel.

Choose a place where no one will interrupt your focus while exercising. If you like working with music, play your favorite calming sounds. Set up candles, incense, paintings, statues, or anything that would make you feel comfortable.

The place should be quiet, so remove all the things that would cause you distractions, such as your phone and dedicate time only to yourself.

It’s helpful to find a space that also has a piece of blank wall to help you balance.

The feeling of comfort is a very essential thing. Wear something stretchy enough not to interfere with movements. Make sure that you feel comfortable in it, otherwise, you will be distracted, and your attention will be focused on something else.

Morning Yoga for Beginners

You can practice yoga at any time of the day, but we would recommend the morning. Morning is the best time for practice for beginners because in the morning we are the most productive but also, we prepare and energize our body for the upcoming daily activities.

Hatha yoga

Is the most widespread yoga in the world, and it’s the most favorable yoga for beginners because the emphasis is on physical poses and yoga breathing. So, before starting, sit in a comfortable position with crossed legs and focus on your breathing. Do not force it, just follow your inhales and exhales a couple of times, and mentally tell yourself that this is a time dedicated to you and your wellbeing.

There are many challenging yoga poses, but also there are many beginners poses that can be easily mastered.

Here are some basic yoga positions ideal for beginners, with which you will build a solid foundation for further development.

Yoga Poses for Beginners

Tree pose – Vrikshasana

tree pose

Stand tall, transfer the load to the left foot, and press it firmly to the ground.

Lift the right foot and press it to the inside of the left thigh, as close to the groin as possible. If it’s difficult for you to bring your right foot to the inside of your thigh, you can put your foot below the knee. Place your hands in the center of your chest in a prayer position, but if you want to challenge yourself, raise them above your head.

Breathe calmly and look softly at some point in front of you. If your gaze is calm, your mind will become calm, and your body will follow.

Stay in the position for about thirty seconds to one minute and repeat on the other side.

Seated Forward Bend (Paschimottanasana)

seated forward bend

For the seated forward pose, sit on the floor, and extend both legs in front of you. Stretch your hands, elongate your body forward, and try to catch your toes. If it’s difficult to keep your legs straight, you can bend them a little.

Try to hold this pose for one minute.

Child’s position (Balasana)

For the child’s pose, sit on your heels with your toes touching and your hands next to your body.

Inhale, and raise your arms. When exhaling, lower your body to your thighs and rest your forehead on the ground. Gently relax your hands on the floor with your palms facing up. Concentrate on breathing.

Hold the position for as long as you like, from about thirty seconds to a few minutes.

Cobra (Bhujangasana)

cobra yoga pose

To do the cobra pose, lie on the floor with your palms under your shoulders and your forehead on the ground. Stretch your legs, connect your feet, and keep your elbows close to your body.

While inhaling, lift your upper body so that your pelvis is against the floor. Slightly tighten the thighs and stretch the back.

Breathe evenly and try to hold the position for one minute.

Downward-facing dog (Adho Mukha Svanasana)

Get down on your arms and knees. Exhale, and lift your knees off the floor. Raise your buttocks as high as possible so that your heels remain on the ground. Try to straighten your legs and also stretch your arms. Hold your head between your arms and look at your thighs.

Stay in the position for one or two minutes, then with your exhalation, bend your knees and return to your original position. Rest in the Child Position.

Triangle (Trikonasana)

triangle yoga pose

Stand tall and spread your legs with the right foot turned 90 degrees and the left foot turned 45 degrees.

Then, stretch your arms out to the sides and bend over your right leg. Extend your right arm as far as you can go along your right leg in order to be able to touch the floor. Extend your left arm toward the sky, and turn your head to look toward your fingers.

Repeat on the opposite side.

Things to remember

Pay attention to proper breathing, which is the key to practicing yoga correctly.

These poses will help you discover all the benefits that yoga provides for physical and mental health. Whether you are young or old, male or female, yoga can help calm the mind and strengthen the body.

Don’t be discouraged if you fail to do all the poses at first. Yoga will make your body more flexible, and quickly you’ll be able to do these positions very easily as a warm-up for more difficult and more complex poses.

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  1. I have learned and been practicing the breathing exercise that is good for the heart, that is: inhale by the nose, closed mouth, hold breath for 5 seconds then exhale through mouth slowly.  Is this a proper breathing when doing the Yoga for beginners?

    This article is very helpful for me and I already tried all the pose while reading. I like the Tree Pose the most and the Cobra pose next. The Seated Forward pose is challenging because of my bulky belly.

    Thanks for opening a website for Yoga tips.

    God bless you and stay safe,


    • Good Day,

      Happy to hear the post inspired you to try some of the yoga poses 🙂

      As for the breathing, yes that is good and 5 seconds is a good rule of thumb. It can be longer or shorter, depending on what you are able and is comfortable for you. 

      The goal is not only to fill your lungs with air and expel it. When you concentrate on it, sound and flow, you become more aware of the present moment.

      Hopefully with all these exercises you are doing, you’ll be able to do all the poses (and more) very soon!

  2. Thank you for this information on yoga for beginners.

    I think that many people think that yoga poses are very difficult and therefore just dismiss the whole idea of it.  But thankfully you have pointed out that we shouldn’t.

    You have given us some great poses to start us off.  Okay, we might not master them fully from the start, but I know if we work at them we will get there bit by bit.

    I think that the morning would be a good time to start, so that I can use the peace and quiet of that time of day to focus and prepare for the day ahead.

    • Thanks! I’m glad to hear that you found some value in the article. You are absolutely right, it isn’t how perfect you can do the yoga pose, but rather you doing what you can. As you progress, as with anything in life, you should become better at it. The good news is that it’s not a competition 🙂 

      Being able to do yoga at home (even as a beginner) has the added benefit of being able to fit it in around your own schedule. 

      Mornings are a good time, very wise as you pointed out, you start your day with a clear mind.

      Hopefully you are now inspired enough to give it a go. Please feel free to comment on anything you learn or experience along the way, and especially if you try one or more of the yoga poses in the article or on the site (or others).


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