5 Easy Yoga Poses for Beginners to Try at Home

— Gentle, effective stretches to ease stress and support your body, anytime, anywhere —

If you're curious about yoga but hesitant to jump straight into a studio, don’t worry — many beginner-friendly yoga poses can be practiced right in your living room. Here are 5 simple yet powerful poses to help you get started, even if you're feeling stiff or short on time. These poses are calming, accessible, and perfect for beginners.

1. 🐈‍⬛ Cat & Cow Pose

Sanskrit: Marjaryasana / Bitilasana
English: Cat and Cow Pose

How to do it:

1. Start on all fours, wrists under shoulders, knees under hips

2. Inhale: Arch your spine, lift your chest and gaze upward (Cow)

3. Exhale: Round your spine, tuck your chin and tailbone (Cat)

4. Repeat gently with your breath for 5–10 rounds

Benefits:

• Loosens the spine and shoulders

• Eases back and neck tension

• Helps connect movement with breath

2. 🧒 Child’s Pose

Sanskrit: Balasana
English: Child’s Pose

How to do it:

1. Kneel and sit back on your heels, knees wide

2. Fold forward, forehead to the floor

3. Extend arms forward or rest them by your sides

4. Breathe deeply for 1–2 minutes

Benefits:

• Deeply relaxing and grounding

• Relieves back, hip, and shoulder tension

• A great resting pose for any time

3. 🌱 Downward-Facing Dog

Sanskrit: Adho Mukha Svanasana
English: Downward-Facing Dog

How to do it:

1. From all fours, tuck your toes and lift your hips

2. Straighten your legs as much as is comfortable

3. Press heels toward the floor, spine long

4. Relax your neck and breathe for 30 seconds to 1 minute

Benefits:

• Full-body stretch

• Energizes and resets the nervous system

• Helps relieve fatigue and improve posture

4. 🌾 Half Standing Forward Fold

Sanskrit: Ardha Uttanasana
English: Half Forward Fold

How to do it:

1. Stand with feet hip-width apart

2. Exhale and hinge from your hips to fold halfway

3. Rest fingertips on the floor or shins, extend your spine

4. Gaze forward and breathe evenly

Benefits:

• Stretches the back of the legs

• Builds core and spine awareness

• Improves balance and focus

5. 🌙 Reclining Spinal Twist

Sanskrit: Supta Matsyendrasana
English: Reclining Twist

How to do it:

1. Lie on your back and hug your knees to your chest

2. Drop both knees to the right, extend your left arm to the side

3. Look left and keep shoulders grounded

4. Hold for 30 seconds to 1 minute per side

Benefits:

• Releases tension in the lower back

• Stimulates digestion and detoxification

• Calms the nervous system

🪷 Final Thoughts

Starting yoga at home doesn’t have to be complicated. These beginner yoga poses are a great introduction to mindful movement and can help improve your flexibility, posture, and mood — all in just a few minutes a day.

When you're ready to explore yoga more deeply, we welcome you to join us at Nami Yoga Studio in Kyoto or Tokyo. We offer classes in both English and Japanese, including gentle Hatha and Slow Flow sessions perfect for beginners.

👉 View our schedule and book a class