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Published on May 31, 2019

12 Yoga Exercises for Beginners to Try at Home

12 Yoga Exercises for Beginners to Try at Home

You’ve heard of the many benefits of yoga but don’t know how to start?

If you’re new to yoga, you might have this misconception in your head that yoga poses are hard to attain. You might also worry about coordinating the beautiful art of inhaling and exhaling while you’re practicing certain poses.

Well, it’s not yoga that’s difficult. It’s just your obsessing mind. And, therefore, take a deep breath, clear your mind of any resistance and expectations and start off reading this article with a free mind.

Yoga is comprised of 300 poses and it’s definitely not easy to be able to master all of them. If you’re randomly picking up a complex one while leaving the simplest one behind, it might seem impossible. Thus, start by choosing the simplest ones, keep yourself regular with the practice, and let your body adapt to the increasing difficulty levels of yoga poses with the steady flow.

Give yourself enough time to master the basics and challenge yourself with the difficult once slowly. That’s all!

So, if you worry about what are the best yoga poses you can start with and easily practice without a yoga teacher, I’m here to help. Here are 12 best yoga poses that you can do at home:

1. Easy Pose

This is a perfect pose to begun any yoga routine. It is one of the simplest yoga pose and the name literally means pleasure pose.

It is done by crossing the legs while sitting so that feet are below knees with back straight and hands rested on the knees with palm up or palm down.

This asana relaxes the body and tones back which becomes stronger and steadier.

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2. Mountain Pose

This is a perfect beginner’s pose for practicing at home. This helps in defining the body posture for next level and complicated poses.

This yoga pose begins with standing firm, keeping back and head straight, firming thigh muscles by lifting knee caps, keeping hands parallel to body and lifting bodyweight on toes and maintaining the position for 7-10 seconds before releasing.

The biggest benefit of mastering this posture is that it is the starting point for standing asanas and can be practiced easily at home as a part of morning or evening routine.

It helps in improvement of body postures, regular practice keeps thighs & ankles stronger, makes spine more agile and regulates digestive, respiratory, nervous systems.

3. Downward Facing Dog

This yoga pose looks similar to the posture of a dog bent forwards, hence the name meaning down-face-dog-posture. This is a very easy to learn pose and beginners can practice it daily with zero side effects.

Start with standing on all four limbs and then lifting your hip to straighten the arms and legs. Shoulders should align with hands and feet should be in line with hips, keeping them straight. Finally, turn your gaze to your navel and hold the posture for few seconds before releasing ad coming to initial position on all four limbs.

This asana strengthens abdominal muscles, improves circulation and digestion, tones hands & feet and decreases anxiety.

4. Cobra Pose

This is a highly recommended pose for the beginners as it helps in building up stamina for higher level postures and tones the upper body.

It starts with laying on the stomach and placing the palms of hands beside shoulders. Then raising the upper body gazing the sky. Once a comfortable height is achieved, press thighs, hips and toes against each other and hold the posture for few seconds before releasing and coming back to same posture of laying on the stomach.

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This asana strengthens spine and tones organs in lower abdomen. It stimulates digestive, urinary and reproductive systems. It opens up lungs and heart and helps in stress release.

5. Warrior Pose

This yoga pose is one of the most graceful asanas in yoga and adds beauty to practice. It has direct benefits to arms, legs and lower back.

It starts with placing right foot 3 feet in front of left and turning your right foot 90 degrees while keeping center of heels aligned. Then, lift the fully stretched arms sideways until they are parallel to the ground. Now, move the arms further up joining the palms at top of the head. Release and repeat the pose with left leg in front.

This asana boosts self confidence, improves walking posture and eases stressed shoulders.

6. Bound Angle Pose

The name of this yoga pose means reclining bound angle. It is beneficial in deep relaxation.

The pose starts with laying flat on the ground on back and bringing feet close to groin. Then opening up knees until they touch the ground and pressing palms downwards stretched towards feet. Before releasing, hug the knees and roll from side to side.

It stimulates kidneys, bladder and heart and blood circulation. It also stretches inner thigh and groin muscles.

7. Chair Pose

Chair pose starts with doing a chair pose, then slowly raising the arms parallel to the ground and bending the knees to mimic a chair until thighs comes almost parallel to the ground. Hold this pose for as long as possible and then release back to chair pose before relaxing the body.

This pose has more physical benefits than spiritual. It strengthens ankles, calves, thighs and spine, reduces flat feet and stimulates the abdominal organs, diaphragm and heart.

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8. Skull Shining Breath

This is a beginner’s yoga breathing exercise. It can be done sitting or standing.

It begins with placing right palm on stomach, inhaling passively and exhaling aggressively. Repeat the process for 25 to 30 times. Then increase the number as many as one is comfortable in.

This exercise reduces back and neck pain, opens up chest & lungs and rejuvenates blood circulation.

9. Bellows Breath

This is a yoga breathing exercise for the beginners.

Sit with back supported by a wall or chair, keeping the back straight. Breathe in with nose and breathe out with mouth making a ‘AH’ sound. Once comfortable, breathe out with mouth closed. Practice 3 to 4 sets of 10 breaths.

This exercise increases oxygen content in blood, opens up congested nose & chest, improves appetite and is good for abdominal muscles.

10. Alternate Nostril Breathing

This is one of the deep breathing yoga exercises which stimulates and strengthens the entire respiratory system. This helps to calm your sleep, relax and rejuvenate your mind.

It is performed by sitting in a comfortable position with a straight spine. Close the right nostril with right thumb, right ring finger close to left nostril rest of the fingers pointed to the sky. Inhale and exhale with left nostril then with right nostril by closing left one with ring finger and releasing the thumb. Repeat the process back and forth for 15 to 20 times.

11. Plank Pose

To begin, lie on the ground with stomach down, place palms beside shoulders, rising up the shoulders while keeping the entire body straight. Hold this pose for 15 to 20 seconds.

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This pose helps in stamina and strength building. You can learn more about this pose benefits here: 7 Amazing Things That Will Happen When You Do Plank Every Day

12. Corpse Pose

This yoga pose is highly recommended for mind and body relaxation.

It is one of the simplest asana which is done by laying flat on the ground, facing upwards and relaxing the body. Hold this pose for 3 to 5 minutes.

This pose is easy to do, reduces stress, anxiety and fatigue.

Yoga doesn’t have to be complicated to be effective. It’s simply meant to make you feel free, powerful, and capable in all aspects of life. It is something you should be able to do without pushing yourself too hard.

Start trying these 12 yoga exercises at home and become healthier mentally and physically.

Featured photo credit: Form via unsplash.com

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Deep Shikha

A passionate health blogger and founder of Healthifying World

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Last Updated on October 23, 2019

50 Habits of Highly Successful People You Should Learn

50 Habits of Highly Successful People You Should Learn

If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into fifty key points.

Here’re 50 habits of highly successful people you should learn:

1. Believe It to See It

Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

2. See Problems as a Wonderful Gift

While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

3. Keep Looking for Solutions

Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

4. Remember It’s All About the Journey

Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

5. Feel the Fear and Do It Anyway

There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

6. Always Ask Productive Questions

It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

7. Understand the Best Waste of Energy Is Complaining

Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

8. Don’t Play the Blame Game

Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

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9. Maximize Your Strengths

Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

10. Be in It to Win It

Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

11. Know That Success Attracts Success

People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

12. Actually Choose to Be Successful

Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

13. Visualize, Visualize, Visualize!

You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

14. Be a One-Off Original

Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

15. The Perfect Time to Act Is Now

Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

16. Keep Learning, Keep Growing

Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

17. Always Look on the Bright Side of Life

Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

18. Having a Bad Day? Do It Anyway!

We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

19. Sometimes Risky Business Is Needed

Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

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20. Accept Challenge All the Time

Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

21. Make Your Own Luck

In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

22. Ignite Your Initiative

While many people are reactive, successful people are proactive – taking action before they have to.

23. Be the Master of Your Emotions

Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

24. Champion in Communication

Consciously working on effective communication skills gets anyone closer to success.

25. Plan Your Life Strategically

Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

26. Become Exceptional at What You Do

To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

27. Choose to Live Outside of Your Comfort Zone

While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

28. Live by Core Values

Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

29. Realize Money Isn’t Everything

Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

30. Don’t Get Carried Away

Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

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31. Self-Worth Is Not Tied to Success

Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

32. Kindness Breeds Kindness (And Success)

Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

33. More Humility, Less Arrogance

Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

34. Change Opens New Doors

People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

35. Success Requires a Healthy Body

It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

36. Laziness Just Doesn’t Exist

Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

37. Resilience by the Bucket Load

When difficulty strikes, most would throw in the towel, but successful people are just warming up.

38. Feedback Is Just Another Chance to Improve

How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

39. Your Vibe Attracts Your Tribe

If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

40. Can’t Control It? Forget It

Successful people don’t invest time or emotional energy into things which they have no control of.

41. Swim Against the Tide

Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

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42. Alone Time Is Valuable Time

More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

43. Self-Standard Is Higher Than Most

Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

44. Failure Isn’t Rationalized

While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

45. Down Time Is an Important Part of a Routine

Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

46. Career Isn’t Who You Are, It’s What You Do

Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

47. Be Interested in Only the Path of Resistance

While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

48. Follow Through

Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

49. Invest in All Your Dimensions

We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

50. Put Your Money Where Your Mouth Is

To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

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Featured photo credit: Juan Jose via unsplash.com

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