Many beginners are afraid that yoga is complicated, requires flexibility or special equipment – but it is actually one of the most accessible forms of exercise. All you need is a comfortable mat, a quiet corner, and a few mindful breaths. Yoga not only improves the flexibility and strength of the body, but also helps calm the mind, reduce stress, and improve overall well-being.
What exactly are asanas, yoga exercises?
Practicing poses – asana (from Sanskrit “ to hold a posture for a long time and feel comfortable and relaxed in it ”) is a typical element of yoga practice. Many instructors prefer the Indian names, while others prefer the translated version or names derived from the poses.
The basic types of asanas include: forward bend, backward bend, bending, twisting, balanced, and inverted.
In this article, we will introduce basic yoga poses that you can easily practice at home!
Mountain Pose (Tadasana)
As simple as standing on your own two feet – or is it? Mountain Pose may seem easy at first, but it’s actually a practice of perfect body awareness. It’s one of the most basic yet most important yoga poses, straightening not only your spine but also your attention. All standing poses start from here – and return to here.
1. Stand straight, feet together or hip-width apart, toes pointing forward.
2. Distribute your body weight evenly between your feet, especially on the four points of your feet (heels, balls of your feet).
3. Activate your thigh muscles, slightly pull your kneecaps.
4. Keep your pelvis in a neutral position – do not lean forward or backward.
5. Your torso should be long, with your stomach slightly pulled in.
6. Lift the chest, but do not push the ribs forward.
7. Relax your shoulders, pull them back slightly, arms actively next to your body.
8. Stretch the top of your head upwards, keeping your chin parallel to the ground.
9. Breathe evenly and deeply, staying in the pose for 5–10 breaths.
Standing Forward Bend (Uttanasana)
Uttanasana is a deep, restorative forward bend that calms not only your body but also your thoughts. During the practice, tension literally flows out of your neck and shoulders, while your spine, legs, and nervous system will thank you. It's the perfect transition from a busy day to a quiet presence.
1. Start in Mountain Pose (Tadasana) – in a stable, upright position.
2. As you exhale , bend your torso forward from the hips (not the waist!), keeping your back long.
3. Lower your arms towards the ground – when you reach it, touch the floor, placing your hands next to or behind your feet.
4. If you can't reach it, lean on your shins or use a yoga block.
5. You can bend your knees slightly , especially if your hamstrings are tight – don't force it.
6. Let the head and neck hang loosely , do not hold it tense.
7. Keep your weight evenly on your feet, don't lean too far back or forward.
8. Stay in the pose for 5–10 deep breaths , then inhale and slowly rise back to Tadasana.
Garland Pose (Malasana)
“The most natural seat the Western world has forgotten.” The String Pose takes you back to your roots—literally. This deep squatting asana strengthens the legs, opens the hips, and reveals how much tension we carry in our lower bodies. While it may seem simple, it can be challenging for those living a modern lifestyle—which is why it’s so important to practice.
1. Start in a standing position , feet slightly wider than hips, turned slightly outward.
2. While inhaling, stretch the top of your head upwards, then exhale and lower yourself into a deep squat .
3. Keep your heels on the ground – if it doesn't work at first, you can put a folded blanket under them.
4. Open your knees to the sides , bringing them closer towards your feet.
5. Place your palms together in front of your chest (in prayer pose – Anjali Mudra), and gently open your knees with your elbows .
6. Keep your spine straight and long , do not lean forward.
7. Keep your gaze forward, shoulders relaxed.
8. Breathe deeply and slowly , staying in the pose for 5–10 breaths.
Standing Forward Bend (Adho Mukha Svanasana)
Downward-Facing Dog is one of the most well-known and practiced yoga poses—and for good reason. This stretching and strengthening pose works the entire body, while refreshing the mind and restoring energy levels. Whether you use it as a rest or a transition, this pose is a reliable foundation for your yoga practice.
1. Start in a hand-on-hand position , wrists under shoulders, knees under hips.
2. Place your toes on the ground and, as you exhale, lift your knees , pushing your hips up and back.
3. Extend your arms , hands shoulder-width apart, fingers spread (middle finger facing forward).
4. Press your palms into the ground , especially the base of your thumb and index finger.
5. The back should be straight and long , with the chest approaching the thighs.
6. Push the heels down , but it's okay if they don't reach the floor - the spine should be long.
7. The head should hang loosely , the neck should be relaxed, and the gaze should be directed towards the feet.
8. Stay in the pose for 5–10 breaths , then return to all fours or the next asana.
Triangle Pose (Trikonasana)
Trikonasana is a classic standing asana that offers the perfect balance of strength and openness. In addition to stretching the entire body, it improves posture, develops balance and inner focus. Triangle Pose is both a challenge and an opportunity: to expose your chest – and maybe yourself.
1. Stand with your feet wide apart , about a foot apart.
2. Turn your right foot 90° to the right, with your left foot facing slightly inward.
3. Your hips and torso should face forward , not turned.
4. Raise arms horizontally , at shoulder height, palms down.
5. As you inhale, reach to the right with your right arm, then as you exhale, tilt your torso to the right , from the hips, not the waist.
6. The right hand should be placed on the shin, ankle or the ground , the left arm should be extended upwards.
7. The chest is open , the upper shoulder is rotated backward, and the gaze is upward or in a neutral position.
8. The legs are active: the front knee should not collapse , the back leg should be strong.
9. Stay in the pose for 5–8 breaths , then inhale to return to center and repeat on the other side.
Tree Pose (Vrksasana)
Tree Pose is not only about your balance, but also about finding your inner stability in a world of movement. This asana strengthens your legs, improves posture, and develops concentration—all while radiating elegance. Standing on one leg is about trusting yourself.
1. Start in Mountain Pose (Tadasana), with a stable, straight posture.
2. Transfer your weight to your left leg (or right if you're starting on the other side first).
3. Place the other foot on the inside of your supporting leg – preferably on the thigh (avoiding the knee joint), calf, or ankle.
4. The knees should open to the side , while the hips remain parallel to the frontal plane.
5. Place your palms together in front of your chest (Anjali Mudra), or raise them above your head, shoulder-width apart.
6. The spine is long , the shoulders are relaxed, the gaze is fixed on a fixed point (drishti) – this helps maintain balance.
7. Breathe deeply and evenly, stay in the pose for 5–10 breaths , then switch sides.
Bridge Pose (Setubandha Sarvangasana)
Bridge Pose is one of the best asanas if you want to open your chest, mobilize your spine, and invigorate your internal organs all at once. This backbend is a great way to counteract the effects of a sedentary lifestyle and uplift your energy—both literally and figuratively.
1. Lie on your back , arms at your sides, palms facing down.
2. Bend your knees and pull your heels close to your glutes, just enough to touch them with your fingertips.
3. The feet should be parallel and facing forward, hip-width apart.
4. While inhaling, lift your hips off the ground, keeping your thighs and torso in line.
5. Squeeze your glutes and thighs , activate your core.
6. If you can, clasp your hands behind your back and push your arms into the ground to lift your chest.
7. Keep your knees parallel and do not spread them to the sides.
8. Your neck and face are relaxed, your chin should not be pressed against your chest – leave room for breathing.
9. Stay in the pose for 5–10 deep breaths , then exhale and slowly lower your hips to the floor, vertebra by vertebra.
Plank
Sometimes the greatest strength lies in staying still - the Plank pose may seem simple at first, but it's an incredibly effective full-body strengthening exercise. It not only builds your core, but also your shoulders, arms, back, legs - and your stamina in the process. It's the perfect foundation for sun salutations and any dynamic yoga sequence.
1. Start on all fours , wrists under shoulders, knees under hips.
2. Step back with one foot at a time , extending your legs until your body forms a straight line from head to heels.
3. Palms should be under shoulders , fingers spread, weight evenly distributed on the palms.
4. Move your shoulders away from your ears , with your shoulder blades pulled slightly down and inward.
5. Activate your core , pull your navel in towards your spine – don't let your waist sag.
6. The thighs are active , the heels stretch back, the top of the head forward.
7. Keep your breathing steady , stay in the pose for 30 seconds to 1–2 minutes, as long as you can and maintain good form.
Head to Knee Pose (Janu Sirsasana)
Janu Sirsasana is more than just a deep forward bend – it’s an invitation to quiet down and turn to yourself. This seated pose gently stretches the back and legs while calming the nervous system. It’s a great asana to do at the end of a practice or when you’re looking for a little inner cleansing.
1. Sit with your legs extended on the floor (Dandasana).
2. Bend your right knee , place your foot on your inner left thigh, and let your knee drop loosely to the ground.
3. Your pelvis should be straight , with both sit bones touching the ground equally.
4. Inhale and reach your arms upwards , lengthening your spine.
5. As you exhale, bend forward toward your left leg from the hips (not the waist!), keeping your back long.
6. With your hands, grab your foot, ankle, or shin – whatever you can comfortably reach.
7. Bring your forehead closer to your knees , but not forcefully – keep your neck relaxed.
8. Stay in the pose for 5–10 deep breaths , then slowly come back and repeat on the other side .
Happy Baby Pose (Ananda Balasana)
Happy Baby Pose is a playful yet deeply restorative asana that brings you back to a safe, peaceful state – just like a baby lies. It is excellent for releasing tension in the hips, calming the nervous system, and is ideal at the end of a practice, as a cool-down, or as a stretch.
1. Lie on your back on the mattress, with your back and head comfortably on the floor.
2. Pull your knees up to your chest and then spread them out to the sides , with your thighs on either side of your torso.
3. Grasp the outer edge of the feet (or if you can't reach them, the ankle or shinbone).
4. Keep your knees bent and pull them gently down towards the ground, towards your armpits.
5. Keep your ankles above your knees , with your feet facing the ceiling.
6. The spine and sacrum should be flat on the ground , the pelvis should not tilt up.
7. Keep your shoulders and face relaxed , your breathing should be deep and calm.
8. Stay in this pose for 5–10 breaths , or longer if you feel comfortable.
Upward-Facing Dog (Urdhva Mukha Svanasana)
Upward Facing Dog is an energizing backbend pose that opens the chest, strengthens the arms and spine, while improving posture and invigorating the entire body. It is especially common in Sun Salutation sequences, but it is also a great body-opening asana on its own if you are looking for a boost and freshness.
1. Lie on your stomach , legs extended, feet on the floor, hip-width apart.
2. Place your palms under your shoulders , fingers facing forward, spread apart.
3. While inhaling, push yourself off the ground , lifting your chest and thighs – only your palms and feet should touch the ground.
4. Keep your arms extended , but don't lock them out completely - keep your posture active.
5. Pull your shoulders back and down , and open your chest forward and up.
6. Lift your thighs and knees off the mat , toes reaching back.
7. The gaze is directed forward or slightly upward , the neck remains long.
8. Stay in the pose for 3–5 deep breaths , then exhale and return to prone or downward facing dog .
Important - start where you are now!
Remember: yoga is not a competition, nor is it about perfect poses. It is more of a journey into yourself, where every breath and movement is an opportunity for growth – physically, mentally, and spiritually. Even if you only take a few minutes a day for yourself, it counts. The most important thing is to practice regularly, with patience, without expectations.
Listen to your body, don't force anything, and enjoy the moments when you can truly be present. Over time, the movements will become easier, your body will be more grateful, and your thoughts will be quieter. Yoga doesn't just happen on the mat – it's in every conscious decision you make, day in and day out.
Namaste 🙏
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