Basic Yoga Poses You Can Do at Home

Yoga is a great way for you to get active. Yoga involves simple exercises that help with flexibility as well as stress relief. For those who are trying out yoga for the first time, here are some basic yoga poses you can try out. It is recommended for you to go for a class for the first time to get your form corrected. If you are unable to attend a class, watching Youtube videos is also a good way to better understand the poses.

Stand with your feet firmly on the ground, toes touching with your shoulders back and head looking forward. Breathe in and out through your nose for 5 seconds.

At first glance, this may feel like just standing around to you, but there are some things to take note:

  • Make sure that you’re standing with your heel to the ground. This means that you are stable enough to lift your toes.

  • Stand straight with your shoulders directly above your hips. Your hips should be aligned to the centre line of your body.

Start by going on all fours, with your hands and knees on the ground. Your knees should be set directly beneath your hips. Your hands, wrists, elbow and shoulder should align. Spread your fingers and press your weight down through your fingertips. You should be looking at the floor. This is known as the ‘tabletop’ position.

Exhale, and as you do so, draw your belly towards your spine, round your back and release your head towards the floor.

Inhale, and as you do so, go back to the original ‘tabletop’ position.


  • If your wrists hurt while doing this pose, place your forearms on the floor instead.

  • If you have a neck injury, be sure to put your head in a neutral position.

Start with the ‘tabletop’ position.

Inhale, and as you do so, drop your belly towards the mat. Lift your sitting bones and chest towards the ceiling, you should be looking up at the ceiling as well.

Exhale, and as you do so, go back to the original ‘tabletop’ position.


  • The cat and cow poses can be combined. Inhale to do the cow’s pose and exhale into the cat’s pose. Doing these poses gives you the flexibility of your spine.

Lie face-down on your stomach. Place your palms flat on the ground under your shoulders. Bend your elbows back and try to keep them by your side. Your toes should be, spread out, pointing back and placed firmly on the ground.

Inhale, and as you do so, begin to straighten your arms and lift your chest off the ground. Roll your shoulders back and away from your ears. Keep your lower ribs on the floor. Make sure your elbows are still by your side instead of fanning out.

Hold for a few seconds before releasing back to the ground on an exhale.


  • For beginners, you should gaze towards the floor. For a more challenging pose, look up as you straighten your arms

  • Only go as far back as you are comfortable. Avoid straining your back or your neck.

Start by kneeling on the floor. Spread your knees apart while touching your toes together. Sit on your heel.

Inhale and sit up straight, lengthening your spine and stretching your hands towards the ceiling.

Exhale, bow forward and lay your torso between your thighs. Lower your forehead towards the ground and let your entire body release. Keep your hands extended, palms facing down.

Hold for 30 seconds to as long as you wish. This is a resting pose.


  • For greater relaxation, bring your arms back to rest against your body, with your palm facing upwards.

If you are ready to advance further in yoga, here are some more complicated poses you can attempt.

  • Triangle

  • Downward Dog

  • Bird Dog

  • Bridge

Sources: Yoga Journal, Yoga Outlet, verywellfit