It’s officially 2025, and the new year brings fresh goals, hobbies, and self-care routines. Life’s daily stressors can make it overwhelming to commit to drastic changes in health and fitness. Fortunately, if you’re able-bodied, incorporating yoga into your routine at home can be a simple and effective way to improve your mental and physical well-being. Yoga is an ancient discipline known for reducing stress, easing tension, increasing flexibility, and fostering mindfulness.
© Martin Puddy“Yoga does not transform the way we see things; it transforms the person who sees.”
Here are five beginner-friendly yoga poses to help you get started:
1. Corpse Pose ('Savasana'): Release tension
© GettyThis is one of the simplest yet most effective poses for achieving mental calm. Lie flat on your back, close your eyes, and focus on your breathing. “With each exhalation, you can release tension and muscle stiffness. The key is to let the air come in and out effortlessly,” advises Katia.
How to do it:
- Lie on your back with your legs slightly apart and arms relaxed at your sides. Close your eyes and take slow, deep breaths, filling up your belly. Imagine your body melting into the ground, letting go of all tension.
- This pose is great to practice before bedtime or after a long day.
2. Knees to Chest ('Apanasana'): Gentle relaxation
© GettyThis pose soothes your spine and abdominal organs. “To practice 'Apanasana', simply bring your knees to your chest and hug them,” Katia shares.
How to do it:
- Lie on your back and pull your knees toward your chest. Wrap your arms around your legs and gently rock side to side if it feels good.
- This is a refreshing way to start your day or unwind at night.
3. Twisting Pose ('Supta Parivartanasana'): Improve flexibility & balance
© GettyFeeling tense from sitting too long? Twisting Pose can relieve back stiffness and improve flexibility. “With this posture, you not only work on your flexibility but also balance the nervous system and release tension,” Katia explains.
How to do it:
- Lie on your back and bring one knee toward your chest. Slowly twist your torso, guiding your knee to the opposite side. Keep your arms stretched out to the sides for balance.
- This pose is perfect after a long day or during a quick break to recharge.
4. Reclining Cobbler Pose ('Supta Baddha Konasana'): Hip opener
© GettyThis pose helps release tension in the hips and lower back. “Make sure your body is fully supported and relaxed,” Katia advises.
How to do it:
- Lie on your back, bring the soles of your feet together, and let your knees drop to the sides. Place a pillow under your knees if needed for extra comfort.
- It’s especially helpful for counteracting long periods of sitting and preparing for restful sleep.
5. Child's Pose ('Balasana'): Relieve stress
© GettyWhen stress overwhelms you, this pose offers immediate relief. “It’s a pose that decreases the feeling of fatigue and helps you slow down almost immediately,” says Katia.
How to do it:
- Assume a kneeling position on the floor and recline on your heels. Stretch your arms forward as you lower your chest toward the ground. Rest your forehead on the mat.
- This is a great posture for taking a mental and physical break anytime.
Tips for incorporating yoga into your routine:
- Morning: Start your day with 'Apanasana' and 'Supta Baddha Konasana' for gentle energy.
- Midday: Take a stress-relief break with 'Balasana.'
- Evening: Wind down with 'Savasana' and 'Supta Parivartanasana' to prepare for sleep.
