12 Must-Know Yoga Poses for Beginners For You To Practice At Home 2023

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This article provides a list of 12 essential yoga poses that are perfect for beginners to practice at home. Each pose is described in detail and includes tips for proper alignment. By incorporating these poses into a regular yoga routine, beginners can improve their flexibility, strength, and overall well-being. It is important to remember to always listen to your body and modify the poses as needed. With consistent practice, beginners can build a strong foundation and progress towards more advanced yoga poses.

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

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

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

3. Warrior I (Virabhadrasana I): Step your left foot back, turn your left heel in, and bend your right knee, lifting your arms overhead.

4. Warrior II (Virabhadrasana II): From Warrior I, open your hips and arms to the side, keeping your gaze forward over your right fingertips.

5. Tree Pose (Vrksasana): Stand on one leg and bring the sole of the other foot to rest on the inner thigh or calf of the standing leg.

6. Triangle Pose (Trikonasana): Step your feet wide apart, turn your right foot out and reach your right hand towards your right foot, while lifting your left arm to the sky.

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

8. Child’s Pose (Balasana): Kneel down, then stretch your arms forward and lower your chest to the ground, resting your forehead on the mat.

9. Cat and Cow Pose (Marjaryasana/Bitilasana): Start on your hands and knees, arch your back up towards the ceiling on the exhale, then arch your back down towards the ground on the inhale.

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

11. Seated Forward Fold (Paschimottanasana): Sit on the ground with your legs extended, 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 relax your body completely, allowing yourself to rest and rejuvenate.

Remember to always listen to your body and modify the poses as needed. With consistent practice, you will begin to notice improvements in your flexibility, strength, and overall well-being.