With the growing pace of daily life, people often feel drained physically and mentally—even before the day ends. Long hours at work, fatigue from extended screen time, and inactivity can all contribute to a decline in flexibility, strength, and a sense of calm. Yoga can help restore that balance, and best of all, you do not need to be a pro to start taking on this practice.
For those who spend much of their time at home, such as housewives or elderly individuals, yoga can be a gentle, effective form of exercise. Yoga improves mobility, lung capacity, posture, and clarity of mind. Even if you have never done yoga, you can get started with a couple of easy poses. You can see a benefit from practice. Below are five poses that you can practice as a beginner and do every day with instructions, benefits, and various precautions to keep in mind.
1. Tadasana (Mountain Pose)
A foundational pose to improve posture and stability
Steps:
- Stand upright with your feet together and arms resting by your sides.
- Distribute your weight evenly across both feet.
- As you inhale, stretch both arms overhead with palms facing each other.
- As you reach up through your fingertips, continue to keep your shoulders soft and relaxed and feel stable.
- Breathe deeply in this position for 20 to 30 seconds, then slowly exhale as you lower your arms.
Benefits:
- Promotes body alignment and correction of posture
- Enhances balance and concentration
- Gently stretch the spine, thighs, and abdomen
- Increases breathing and awareness
Precautions:
- Do not do this pose if you experience low blood pressure, dizziness, or diseases related to balance.
- As you stretch, do not hold your breath; keep breathing.
Read More – Tadasana (Mountain Pose): Foundation of All Standing Yoga Asanas
- Vrikshasana (Tree Pose) Promotes concentration and balance Steps:
- Start in a standing position with feet at hip width.
- Shift your weight to your left leg and lift your right foot. Place it on the inner thigh or calf (do not place on the knee).
- Place your palms together at your heart, or raise your arms over your head.
- Focusing your eyes on a point in front of you will help with balance.
- Hold for 20–40 seconds and repeat on the other side.
Benefits:
- Strengthens legs, ankles, and core
- Enhances mental focus and body awareness
- Promotes the coordination of the neuromuscular system
- Promotes patience and stillness
Precautions:
- Please, no weight directly on the knee joint.
3. Bhujangasana (Cobra Pose)
A backbend that energizes and strengthens the spine
Steps:
- Lie on your belly and extend your legs. Feet flat.
- Place your palms under your shoulders, close to your body, and keep your elbows close to your body.
- On an inhale, slowly lift your head, chest, and upper abdomen off the floor.
- Bend your elbows and roll your shoulders back (together).
- Do not put too much pressure on your hands. Allow your back muscles to do the work.
- Hold for 15–30 seconds. Ensure breath remains steady before releasing.
Benefits:
- Strengthens the spine and opens the chest.
- Stimulates the organs of the abdomen and aids in digestion.
- Relieves fatigue and mild back pain
- Improves flexibility in the shoulders and neck
Precautions:
- Not recommended for those with recent abdominal surgery or spinal disorders
- Pregnant women should avoid this pose
- Never overarch the lower back—listen to your body
4. Adho Mukha Svanasana (Downward-Facing Dog)
A rejuvenating full-body stretch
Steps:
- Start on all fours in a tabletop position.
- Spread fingers wide and tuck toes under.
- Exhale as you lift your hips upward into an inverted V position.
- Try to straighten your legs as much as possible (but don’t worry if your heels don’t touch the ground), while keeping your head nestled between your arms.
- Press your heels toward the ground, and hold for 30–60 seconds.
Benefits:
- Stretches shoulders, hamstrings, calves, and arches
- builds strength in arms and legs
- cools down your brain, relieving stress
- improves circulation and posture
Precautions:
- Do not perform if you have wrist injuries, high blood pressure, or eye conditions such as glaucoma
- You can keep your knees slightly bent if your hamstrings are tight.
- Try to maintain length in your spine, rather than forcing your heels down
5. Balasana (Child’s Pose)
A grounding, restorative posture for complete relaxation
Steps:
- Kneel on the mat with knees hip-width apart and big toes touching.
- Sit back on your heels and slowly fold forward, placing your forehead on the mat.
- Stretch your arms out in front or rest them alongside your body.
- Close your eyes and breathe deeply for 1–2 minutes.
Benefits:
- Calms the brain and nerves
- Gently stretches hips, thighs, and lower back
- Promotes deep breath and inner calm
- Great for relieving feelings of fatigue and emotional stress
Precautions:
- Avoid if you have knee injuries or are pregnant
- Place a cushion under the forehead or hips for additional comfort
- Don’t force the stretch—stay relaxed and gentle
If you wish to explore yoga beyond the basics, consider joining a 200 Hour Yoga Teacher Training Rishikesh at Happy Yoga International.
Final Thoughts: Start Slow, Stay Consistent
Yoga does not require perfection, only presence. By consistently practicing these five gentle yoga poses, you are allowing yourself, your body, and your breath to move with awareness and mobility. These asanas are easily accessible by individuals of any age, fitness level, or lifestyle, especially for women who moonlight as caretakers or older adults looking for low-impact movement.
For yoga, consistency is more valuable than duration. By committing to just 15 minutes of purposeful practice or mindful movement per day, you will begin to notice change (improved energy, mood, and/or flexibility). Start your day in Tadasana or wind down at night in Balasana, these simple skills can easily be incorporated into your day.
Are you interested in continuing your journey? We encourage joining a beginner-friendly movement program, led by a qualified instructor, that will support you with proper alignment, modifications, and lifestyle instruction.