Starting a yoga practice can feel intimidating. Images of complex poses and incredibly flexible people might make you think it’s not for you. But yoga is truly for every body. It’s not about touching your toes; it’s about what you learn on the way down. Beginning a home practice is a beautiful way to build strength, increase flexibility, and cultivate mindfulness on your own terms. Here are five foundational poses to build your practice.
1. Mountain Pose (Tadasana)
This is the blueprint for all standing poses. It looks like simply “standing,” but it’s an active pose that teaches awareness and posture.
How to do it: Stand with your feet together or hip-width apart. Ground down through all four corners of your feet. Engage your thigh muscles, draw your belly button in slightly, and lengthen your tailbone toward the floor. Roll your shoulders back and down, and extend your arms alongside your body with palms facing forward. Hold for 5-8 breaths, feeling tall and steady like a mountain.
2. Downward-Facing Dog (Adho Mukha Svanasana)
This is a quintessential yoga pose that stretches the entire back side of your body while building strength in your arms and shoulders.
How to do it: Start on your hands and knees (tabletop position). Tuck your toes, lift your hips up and back, straightening your legs as much as comfortable. Your body should form an inverted “V.” Keep a slight bend in your knees if your hamstrings are tight. Press firmly through your hands and rotate your upper arms outward. Hold for 5-10 breaths, pedaling your feet to stretch each calf.
3. Warrior II (Virabhadrasana II)
A powerful standing pose that builds strength and stamina in the legs and core while opening the hips and chest.
How to do it: From standing, step your feet about 4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Bend your right knee until it is directly over your right ankle. Extend your arms parallel to the floor, reaching actively out through your fingertips. Gaze over your right hand. Keep your shoulders relaxed. Hold for 5-8 breaths, then repeat on the left side.
4. Tree Pose (Vrksasana)
This balancing pose improves focus, concentration, and stability. Don’t worry if you wobble—it’s all part of the process!
How to do it: Start in Mountain Pose. Shift your weight onto your left foot. Place the sole of your right foot on your left inner calf or inner thigh (avoid the knee). Bring your hands to your heart in a prayer position or extend them overhead like branches. Find a steady spot to gaze at (a “drishti”) to help you balance. Hold for 5-8 breaths, then switch sides.
5. Child’s Pose (Balasana)
This is a resting pose that you can return to at any time during your practice. It gently stretches the hips, thighs, and ankles while calming the mind.
How to do it: Kneel on the floor with your big toes touching and knees wide apart. Sit back on your heels and fold forward, resting your forehead on the mat. Extend your arms forward or rest them alongside your body with palms up. Breathe deeply and surrender to the stretch. Hold for as long as you like.
Start by flowing through these five poses, holding each one and focusing on your breath. Remember, consistency is more important than duration. Even 10 minutes a day can make a profound difference in how you feel in your body and mind.