7 Yoga Moves for Beginners That Can Be Done at Home

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7 Yoga Moves for Beginners That Can Be Done at Home
7 Yoga Moves for Beginners That Can Be Done at Home

There are various yoga moves for beginners that you can practice at home. Besides being good for maintaining physical he alth, this yoga movement can also have a positive impact on mental he alth. You only need a yoga mat to do this

Although it looks easier, yoga movements for beginners need to be done correctly and regularly so that you can feel the benefits. Some of the benefits of yoga that you can get are reducing stress, increasing body flexibility, and reducing the risk of chronic diseases, such as hypertension and heart disease.

7 Yoga Movements for Beginners That Can Be Done at Home - Alodokter

Various Yoga Movements for Beginners

Here are some yoga moves for beginners that you can do at home:


Although it looks simple, this yoga movement for beginners can improve posture. To do the mountain move, you need to stand up straight and place your toes together, while your hands are at your sides.

Next, puff out your chest and keep your head in an upright position with your back and pelvis relaxed. Hold this position for 30–60 seconds.

2. Tree pose

The next yoga movement for beginners is the tree pose, which is a position to practice body balance. First of all, make sure your body is standing in an upright position, then raise your hands above your head. After that, lift and bend one leg to the thigh of the other leg.

Keep your body balanced for 30 seconds. Do it alternately on the other leg.

3. Warrior

To do the warrior position, you need to stand up and spread your legs as far apart as possible. Next, bend one knee and rotate the shoulder in the direction of the bent leg and knee. Bring your palms together and lift them above your head while puffing out your chest.

You are advised to do this yoga movement for beginners for 30–60 seconds, and alternately do it on the other leg.


Different from the previous position, this yoga movement is done in a cross-legged sitting position. Make sure the soles of your feet meet and point your heels toward your inner thighs. Grasp the soles of the feet with both hands and gently press the thighs until the knees are close to the floor. Hold this position for 1-2 minutes.

5. Downward facing dog

The downward facing dog yoga movement is intended to increase body flexibility and reduce tension on the spine. You can do this movement by positioning your body like a push up position.

After that, lift the hips and buttocks up by pressing the palms and soles of the feet to the floor so that the body forms like a triangle. Inhale and lower your head in a lowered position. Keep your eyes on your feet and do it for 1-3 minutes.

6. Child's pose

Besides the mountain and butterfly, another yoga movement for beginners that you can try is the child's pose. This position is usually done as a stretching exercise for the back. To do this, you need to position your body like a downward facing dog.

Next, bend your knees while bringing your buttocks to the heels of your feet, then attach your chest to your knees. Extend your arms straight in front of you with your head down. Do it for 30–60 seconds while holding your breath.

7. Reclining spinal twist

The last yoga movement for beginners is the reclining spinal twist. This movement is done in a lying position, by stretching your arms parallel to your shoulders. Pull your left leg and waist to the right, then place the sole of your left foot in line with your right knee. Hold for 10 breaths, then switch to the other side.

Although yoga moves for beginners look easy, you will feel pain in certain body parts when practicing them. You can also ask a yoga trainer for guidance to avoid injury. If you have certain conditions, you should consult your doctor first before you do it.

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