Every year on June 21st, millions around the world roll out their mats to celebrate International Yoga Day. But you don’t have to be a seasoned yogi or join a class to take part. Yoga for beginners is all about starting small, and practicing a few simple poses at home can make all the difference.
Whether you’re looking to stretch after a long day, calm your mind, or just try something new, this guide will help you ease into the practice.
5 Easy Yoga Poses for Beginners to Try on International Yoga Day
1. Mountain Pose (Tadasana)
The foundation of all standing poses, Mountain Pose helps you find balance and improve posture.
How to do it:
- Stand tall with feet together and arms at your sides.
- Distribute your weight evenly across both feet.
- Inhale and raise your arms overhead, palms facing each other.
- Keep your shoulders relaxed and gaze forward.
Benefits: Improves balance, strengthens legs, and promotes focus.
2. Child’s Pose (Balasana)
Perfect for relaxing and stretching the back, Child’s Pose is a go-to for rest between other poses.
How to do it:
- Kneel on the floor and sit back on your heels.
- Bend forward, resting your forehead on the mat.
- Stretch your arms forward or let them rest alongside your body.
Benefits: Gently stretches hips, thighs, and spine while calming the mind.
3. Cat-Cow Stretch (Marjaryasana-Bitilasana)
This gentle flow warms up the spine and helps release tension.
How to do it:
- Start on all fours with your wrists under shoulders and knees under hips.
- Inhale, arch your back and lift your head and tailbone (Cow Pose).
- Exhale, round your spine and tuck your chin towards your chest (Cat Pose).
- Continue flowing between the two for 5-6 breaths.
Benefits: Improves spine flexibility and eases stiffness.
Perfect for yoga for beginners: This pose is ideal for those easing into yoga as it’s simple yet effective for warming up the body.
4. Tree Pose (Vrikshasana)
A balancing posture that helps strengthen your legs and focus your mind.
How to do it:
- Stand tall and shift your weight onto your left foot.
- Place the sole of your right foot on your inner left thigh (avoid the knee).
- Bring your palms together in front of your chest or raise them overhead.
- Hold for 30 seconds, then switch sides.
Benefits: Enhances balance, strengthens legs, and builds concentration.
5. Seated Forward Bend (Paschimottanasana)
A gentle stretch for the spine and hamstrings, perfect to wind down your yoga session.
How to do it:
- Sit with legs extended straight in front of you.
- Inhale and raise your arms, then exhale as you hinge forward from the hips.
- Try to hold your feet or shins, keeping your back straight.
Benefits: Stretches the spine, shoulders, and hamstrings; calms the mind.
Celebrate International Yoga Day with Simple Home Practice
These easy poses are a great way to dip your toes into the world of yoga and create a mindful moment in your day. Remember, yoga isn’t about perfection, it’s about progress and presence.
Need props like blocks or straps? Order online from Amazon or get same-day delivery from Blinkit.
Tried these poses? Tag us on Instagram (@YourHandle) or Facebook (@YourPage) and show us your International Yoga Day flow!
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