20 Easy Yoga Poses For Beginners To Try At Home


What could be better than starting your day with 20 minutes morning yoga routine with these easy yoga poses for beginners. You will feel more energy to help you with your daily routine in the house or office. Yoga is a powerful practice and convenient to do, all it asks for is patience and a routine. Moreover, it does not have any side effects.

It also helps to deal with anxiety, depression, stress-related symptoms; improves the immune system, and protects against the virus and diseases. With the emergence of Corona Virus, yoga has gained more significance. Many medical experts have considered yoga a safety net against the Corona and its variants.

You can pick any one of these 20 asanas and practice it for 10-20 minutes to energize and empower your day ahead. 

Kapalbhati Pranayama

Kapalabhati is a very popular and easy breathing yoga very effective for the lungs and the nasal passage.

Steps to do Kapalbhati

  1. In Kapalbhati we focus on exhaling, inhaling as normal.
  2. Breathe in normally and exhale with a force, making a sound from nostrils. Focus on exhaling completely. While exhaling the stomach should go inside when forcing out the air from the lungs. 
  3. Just keep your head and spine straight and the hands resting on the knees.
  4. Ideally, kapalbhati should be practiced with an empty stomach in the early morning; however, it can also be practiced in a gap of 4 hours after the meal.
  5. Kapalbhati can be done anywhere – at the office chair or at home, it helps to focus on the work.
  6. Padmasana is the best pose to do Kapalbhati, however, one can also perform it while sitting in the vajrasana, swastikasan or siddha yoni asana. 


Vajrasana (Thunder Bolt Pose)

Steps to do Vajrasana

  1. This is again one of the best and easiest sitting yoga poses for office workers or any age. This is a base asana for many other yogasana.
  2. Sit with the folded knees, and keep the soles (heels) of the feet on both sides of the buttocks.
  3. Sitting position should be in such a way that the calves must touch the inner thighs, toe to the knee should touch the ground, and spine should be erect. Keep the knee close touching each other, and not apart.
  4. Now, relax the body and put the weight of the body entirely on the ankles. Put both the hands straight on the knees. Keep the neck and head in one straight line.
  5. Close the eyes and try to concentrate on the breathing by observing the inhalation and exhalation process. Focus on the slow and rhythmic breathing; this will calm your mind. One can also perform other breathing exercises such as anulom-vilomkapalabhati or bhramari.
  6. Initially, there will be pain in the knee and ankle area. When feeling pain, undo the asana, relax, and start again.
  7. Once you will start practicing it, you will feel comfortable. You may also rub (massage) the knee while sitting in the Vajrasana.
  8. To release the asana, remove the hands from the knees and put them on the ground in front of you, and try to push the ground and move your body to any of the sides in a normal sitting position.
  9. You will feel little stretch in your thigh muscles, which is ok. Start with 5-10 minutes sitting and extend it up to 30 minutes.



Steps to do Shashankasana

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  1. Another refreshing yoga poses for office workers! Sit in vajrasana.
  2. Close your eyes and raise both your hands up in line with shoulder and take a deep breath in.
  3. Slowly bend forward while bringing down both the hands straight on the ground.
  4. When you are bending forward, you have to exhale slowly.
  5. In the final position, both your hands and head should touch the ground.
  6. You can maintain this pose as long as you feel comfortable.
  7. After this, slowly move in the previous position while breathing in. Concept is very simple, when you move up-breath in, when you move down- breath out.
  8. In the final position, you can also place both the hands behind the back while keeping your head on the ground.
  9. This in one round. Do at least 3-5 rounds. Ideally retain the final position at least for 3 minutes.

Shashank Bhujangasana

Steps to do Shashank Bhujangasana

  1. Assume the final position of shashankasana.
  2. Now inhale slowly and while inhaling, lift your buttocks slowly, slide your body forward by brushing your nose on the floor.
  3. This will bring the entire body weight on the palms and wrists.
  4. Arch your back by pressing it down in such a way that head, chest, and shoulders are off the ground, keep the arms straight and steady.
  5. Stay in this position for a minute or so, then exhale and come back to the starting position by raising the buttocks and pushing them backwards.
  6. Buttocks should sit on the heels as it was in the starting by again assuming final shashankasna pose.
  7. Remember to inhale when you move forward and exhale when move backward.
  8. In the final position, the arms should be straight, the back arched and head raised as in bhujangasana. The naval should not touch the floor.
  9. Hold the final position for a few seconds, retaining the breath. Slowly raise the hips and move backwards keeping the arms straight returning to shashankasana.
  10. This is one round. Do 5-7 rounds or as much as you are comfortable without strain.
  11. This asana may be practiced directly after shashankasana.

Matsyasana (Fish Pose)

Steps for to do Matsyasana:

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  1. Another easy to do asana in morning yoga routine is fish pose which can be done either in padmasana or without padmasana.
  2. Sit in padmasana, lie flat on the back with the help of your elbows. Fold your elbows and bring your palms underneath the hips and the buttock area for lumbar support.
  3. Rest your body in this pose comfortably. Now raise your trunk and head by pressing the palms and elbows.
  4. Press your head on the ground in such a way that upper portion of the head (crown) touches the floor and trunk is making an arch or shape of bridge from the buttock. In this position your body weight is resting on head and the hip.
  5. Remember, lower part of the body is still in padmasana which will give it a fish like look. Once pose is formed, release the palms from underneath and try to hold the toes of both the legs from opposite hands i.e. left from right hand, and right from left hand.
  6. If you want, you can keep both the hands on the thighs. Expand the chest as much as possible to fill maximum air in the lungs.
  7. This is the final pose; maintain it as long as you feel comfortable.
  8. To return into the initial pose bring back palms again underneath, slowly slide your head and back straight on the ground, lie down comfortably, unfold the legs and stretch them out straight and relax.
  9. The final position may be held for up to 5 minutes, although 1 to 3 minutes is sufficient for general health.
  10. It is important that the body is slowly lowered and raised into final position by using the arms.
  11. The movement should be performed with control and care as it is very easy to injure the spine.
  12. You can do the same pose without being in the padmasana with legs outstretched.

Ananda Madirasana

Steps to do Ananda Madirasana

  1. Sit in vajrasana. Place the palms on top of the heels.
  2. Keep the head and spine erect, close the eyes and relax the whole body. Imagine the center of your eyebrows.
  3. Take slow and deep breathing and imagine the center of your eyebrows all the time.
  4. This is it. Do as long as you are comfortable.
  5. This is super-easy relaxing and meditating pose.

Ananda Madirasana

Katichakrasana (Waist Rotating Pose)

Steps to do Katichakrasana

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  1. This is one of the best stretching yoga poses for office workers which can be done even in the office in a short break.
  2. Stand up straight with your feet together well-grounded at shoulder width and arms by the side.
  3. Inhale and hold the left shoulder with the right hand and move the left hand to the back at your waist and try to touch the right side of the waist.
  4. Bring the right hand to the left shoulder and left arm around the back.
  5. Bring the left hand around the right side of the waist.
  6. Look over the left shoulder as far as possible.
  7. Keep the back of the neck straight.
  8. Exhale and gently rotate upper half of the body (neck included) towards left side making a slight pressure on the right side waist and try to look back over the left shoulder as much as possible.
  9. Keep the movement slow and steady, don’t jerk or hurry.
  10. Feel the stretch in your lower back. Breathing in, come back to the center.
  11. Repeat this pose a few times on both sides.

Pawanmuktasana (Gas Releasing Pose)

Steps to do Pawanmuktasana

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Variation 1

  1. One of the very useful yoga poses for office workers to release gas & constipation before going to office.
  2. Lie in the base position. Exhale and while inhaling slowly raise the legs to a 90 degree angle from the floor.
  3. Bend both legs at the knees and rest the thighs against the abdomen, keeping the knees and ankles together.
  4. Encircle the knees with both arms, hands clasping opposite elbows. Try to keep the legs together.
  5. Bend the neck and try gently to touch the chin or nose on the knees if possible, do not strain the neck, else, it might hurt.
  6. If you can’t, its ok, sometimes body fat does not allow this. Continue to maintain the asana, breathe normally.
  7. When exhaling, tighter the grip of hands, when inhaling, loosens it. This will help you to create a rhythm in the asana.
  8. You can also rock your body, just like rocking chair, up and down or right or left while gripping both the legs.
  9. When releasing the asana, first bring your neck down on the floor firmly, and then arms by the side, and then straighten the legs without raising the neck.

Variation 2

  1. Lie in the base position.
  2. Bend the right knee and bring the thigh to the chest.
  3. Interlock the fingers just below the right knee.
  4. Keep the left leg straight and on the ground.
  5. Inhale deeply and hold the breath, raise the head and shoulders off the ground and try to touch the right knee with the nose.
  6. Remain in the final position for a few seconds. Exhale slowly and return to the base position.
  7. Repeat 3 times with each leg.

Vipareeta Karani Asana (Legs Up The Wall Pose)

Steps to do Vipareeta Karani Asana

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  1. Simply lie on the back with the arms straight, beside the body; legs and feet together in a straight line. Place the hands and arms close to the body with the palms facing down.
  2. Inhale, bend and raise your knees and buttock with the support of your hands under the hips area, elbows will remain on the floor firmly.
  3. Be comfortable, and raise the legs straight at 90 degrees vertically upwards, hold this position for a one two minutes initially. As in the sarvangasana, in this pose you do not need to touch your chin to the chest. Entire body weight will be on the hands, and you may feel locked in the pose.
  4. Move the legs towards your head slowly. Push down on the arms and hands, raising the hips. Roll the spine from the floor taking the legs further over the head as much as possible. Don’t strain.
  5. Turn the palms up, bend the elbows and let the top of the hips rest on the base of palms near the waist.
  6. The hands will support the weight of the body as a clamp. Keep the elbows close to each other. Spreading them will make you uncomfortable.
  7. However, you need to carefully release the pose by first bringing the knees little towards forehead, taking the hands support off the hips, can now slowly bringing down the legs and knees on the floor.
  8. To return to the starting position , lower the legs over the head, then place the arms and hands close to the body, palms facing down.
  9. Slowly lower the spine and roll you body with the spine rolling on the floor. Do not lift the head.
  10. When hips touch the floor, lower the legs keeping them straight. Relax the whole body in the shavasana.

Dhanurasana (Bow Pose)

Steps to do Dhanurasana

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  1. Lie flat on your abdomen with your feet a little apart and hands by your side.
  2. Inhale and while inhaling lift your chest off the ground, look straight.
  3. At the same time bend your knees and bring your feet towards the hips in such a way that you are able to hold both the ankles comfortably.
  4. You can take your time to adjust the pose and requirement.
  5. Do not hold the foot instead, try to grab the ankles. Once you have got hold of it, pull the ankles up and towards the back as much as possible. Don’t overstretch it.
  6. In an ideal pose, entire weight of the body will be onto the abdomen area. If you want, you can rock your body just like rocking chair.
  7. To release the pose, exhale and release the body to simply lie flat. This is one round. Do 3-5 rounds.

Use these 5 more to quickly wrap up the routine:

  1. Sarvangasana
  2. Tadasana
  3. Balasana
  4. Paschimottanasana
  5. Ushtrasana

Gautam Trehan

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