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All fitness workouts 6 yoga poses you can do in your home today

6 yoga poses you can do in your home today

Woman side stretching in lotus yoga pose

29 September 2021


2 min read

If you have access to the ground, you have everything you need to practice yoga. Sure, you can buy expensive mats, activewear, (actually very nice) jackets that turn into blankets for Savasana, plus an array of salt and essential oils lamps.

But you can also just kick off your shoes and whip out some yoga poses whenever the time feels right. 

What is yoga?

At the risk of severe oversimplification, yoga is a 3,000-year-old practise that originated in India. Some see it as a religion. For others, it’s a physical and spiritual practice. And for many, it’s simply a health and wellness activity.

A 2010 study on the therapeutic effects of yoga found “yogic practices enhance muscular strength and body flexibility, promote and improve respiratory and cardiovascular function, promote recovery from and treatment of addiction, reduce stress, anxiety, depression, and chronic pain, improve sleep patterns, and enhance overall well-being and quality of life.” 

Yoga poses for beginners

If you’re a beginner who wants to give yoga a go, here’s a list of some basic yoga poses, or Asanas, for you to try. 

A woman is doing child’s pose, a yoga pose where you neel on the ground with your bum on your feet and fold forwards.

Child’s pose

Child’s pose (Balasana)

This is the grounding yoga pose that’s often used for rest between more challenging poses. 

Stretches: Thighs, hips, lower back and ankles. 

Believed to be good for: Relaxing the mind, resting between more difficult poses. 

Woman in black activewear in downward facing dog yoga pose

Downward facing dog

Downward facing dog (Adho Mukha Svanasana)

Possibly the most famous of yoga asanas, this is a staple pose of many yoga classes. 

Stretches: The whole body. 

Believed to be good for: Strengthening the core and improving circulation. 

A woman is doing the yoga pose warrior one, her left knee is out in a deep bend and her right leg is stretched far behind her. Both arms are in the air.

Warrior one

Warrior one (Virabhadrasana I) 

Arms in the air, chin up and deep breaths. This pose is relatively easy to do for yogis of any level. 

Stretches: The hips. 

Believed to be good for: Increasing flexibility in the hips, increasing stability and strengthening the legs. 

Crescent lunge (Ashta Chandrasana)

This standing dynamic yoga pose is perfect for beginners as there's little to no difficulty in performing it. 

Stretches: The lower and upper body, groin, legs and hip flexors. 

Believed to be good for: Utilising the muscles in the entire body and promoting flexibility and balance. It’s also believed to expand the front of the body to increase energy.

Three women in a yoga studio are doing tree pose, their hands joined in prayer in front of their heart centres.

Tree pose

Tree pose (Vrksansana)

This standing pose can be challenging at first, but with practice, it may start to feel like second nature.  

Stretches: The shoulders and rib cage.

Believed to be good for: Improving balance, strengthening your core and boosting energy. 

Twisted chair pose (Utkatasana)

Although it doesn’t look super comfortable, the chair pose a great one for beginners to work on for balance and focus. 

Stretches: The chest, spine and shoulders.

Believed to be good for: Strengthening the glutes, thighs and core as well as promoting circulation. 

A woman is in twisted chair pose. Feet together, bent knees - she’s sitting back deeply as if there is a chair under her. The top half of her body is twisted towards the right and her arms are stretched out, one towards the ground, the other to the sky.

Twisted chair pose

The best yoga poses

Whether you’re completely new to yoga, or have tried a few poses before, these six poses may be ideal to kick-start your yoga journey. Just remember to take it easy and listen to your body. Be sure to speak to your health practitioner before starting any new physical activity too.  


Reviewed by the healthylife Advisory Board September 2021.

This article is for informational purposes only and does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice. If you have any concerns or questions about your health you should consult with a health professional.