1. Sukhasana
Sukhasana makes everything feel paused and relaxed. When you feel everything around you moves so fast. Try some Sukhasana and everything will get better. Sit on the floors while your legs are crossed. Spine must be tall. Its your choice to keep your hands. No one’s checking your form here. It’s not about perfect posture. It’s about slowing your breath and clearing your head. One deep inhale. One long exhale. That’s where yoga begins. A cushion under your hips helps if your knees float up. No pressure. Just you, the floor, and a little silence. Do this daily, even five minutes. You’ll notice your shoulders dropping, thoughts softening.
2. Tadasana: Standing Still, Feeling Strong
Standing is something we do all day. But Tadasana, or Mountain Pose, is different. Here, you stand tall—with purpose. Feet grounded, arms by your sides or stretched up. Imagine a string lifting your head skyward. It's a wake-up call for your body. Feel your toes press down. Your thighs engage a little. This isn’t just standing—it’s active awareness. It realigns your posture and balances your weight. You might not sweat doing this. But your body learns something: how to hold itself better. Great way to reset between meetings or after hours of sitting.
3. Balasana: The Hug You Didn’t Know You Needed
Bad day? Kneel. Fold forward. Arms stretch out. Head down. That’s Balasana, Child’s Pose. this feels like hug aka yoga. It relaxes your spine and hips. You breathe into your back. The world quiets. Use your pillow if your head does not touch the floor. Doesn’t matter. You’re here to let go.
This pose is not about efforts. Some just need softness. Beginners love it because it gives instant calm. No flexibility needed, just honesty.
4. Bhujangasana: Rise Like a Cobra
Lie on your belly. Hands under shoulders. Inhale. Lift your chest slowly. Hello, Bhujangasana—Cobra Pose.
This pose is like your morning coffee , strong but energizing. In this your front is streched. Back is tonned. Don’t crank your neck up; gaze forward softly. Keep elbows slightly bent. Even if you don’t lift much, your spine will thank you. It’s perfect for people who sit too much. Practice it slowly, no rush. Over time, your posture improves, and your back starts feeling... alive.
5. Adho Mukha Svanasana:
Downward Dog looks like a triangle. Hands forward, hips up, feet planted. Sounds simple, right? Not always. But for beginners, it’s okay to bend the knees. Keep your spine long. This pose works almost everything—shoulders, calves, hamstrings. And it gets blood flowing to your head. this helps in stretching. it also helps in strengthening . The first time might feel weird. That’s okay. With regular practice, it becomes a place of rest. A strange, upside-down kind of rest. And it feels pretty great.
6. Cat-Cow: Loosen the Spine Gently
On all fours. Inhale, arch your back—Cow Pose. Exhale, round it—Cat Pose. Back and forth like that.
This movement wakes up your spine. It’s easy, rhythmic, and somehow soothing. Great for mornings or before bed. Helps with stiffness and breath control. You don’t need to look like a pro.You have to let your body move with your breathe. This flow connects mind and motion. That’s the beauty of it.
7. Setu Bandhasana: Bridging the Mind and Body
Lie down. Bend your knees. Feet flat. Arms by your side. Now lift your hips. That’s Bridge Pose. It strengthens the legs, glutes, and lower back. Feels good, especially if you’ve been slumped in a chair all day. Try holding it for a few breaths. Maybe place a cushion under your back if needed. It opens your chest too. Breath feels easier. Thoughts slow down. That’s the goal—not just to move, but to feel what movement does for you.
8. Bound Angle Pose: Let Your Hips Breathe
Baddha Konasana is a opener of hip You just have to stay sited. Your legs must folded. And hips must be straight. That’s it. If your knees float high, support them with blocks or pillows. It’s about sitting tall and letting gravity do the work. It’s surprisingly calming. Especially when paired with slow breathing. This pose releases tension. while hips poses it
9. Half Twist: A Little Rotation Goes a Long Way
Twisting sounds intense, but Ardha Matsyendrasana is very doable. One leg should be bent, the other foot over it. Then, a gentle twist of the spine. Your hand helps deepen the twist, but only slightly. It’s more about feeling the stretch across your back and ribs. Helps digestion too, they say. Twists are like wringing out the tension. Do it slow. No rush. It’s a nice break between more static poses.
10. Savasana: The Possibility of Doing Nothing
Lie on your back. Legs apart. Arms out. Eyes closed. Welcome to Savasana. You don’t move. You don’t try. You just let everything settle. It’s harder than it looks—being still. Thoughts come. That’s okay. Let them float. Just keep breathing. Beginners often skip this, thinking it’s not important. But honestly, it might be the most powerful part.
Closing Note: No Rush, No Race
Yoga isn’t a competition. It’s a practice. These 10 poses won’t make you a yogi overnight. But they’ll start you down the path—gently, slowly, with kindness. You don't need a studio or expensive clothing. Just a mat, a little time, and willingness to show up. Try one or two poses a day. Or five. Or all ten. Just don’t overthink it. Let your body guide you. Let your breath steady you. That’s how wellness begins—not in a hurry, but with quiet, honest steps.
