12 Basic Yoga Poses for Beginners to Do at Home or on the Go
If you are looking for some basic poses to do at home or on the go, then this article will give you some tips.
Let me tell you my recent London visit and some yoga practices I did at the hotel which you can do at your home or anywhere you on the go.
Vast London
My wonderful and exciting experience in this cosmopolitan city continued for another day as I switched my location once more. The great thing about life is that I can always find people willing to help. You just have to open your mind to it. I feel grateful for the opportunity to share such positive energy and vibes in this wonderful way!
Switching locations for a short stay feels refreshing and often makes me feel like I spend more time in a place than I actually do.
This time, I found myself near London City Airport. It’s not just any airport; it has a limited number of top destinations and holds the title of the closest airport to London. I marveled at how planes take off from a very short runway, which creates an impressive spectacle. All the nearby buildings feature exceptional soundproofing, ensuring a peaceful experience.
London continues to amaze me with its vast charm!
12 Easy Yoga Poses for Beginners
As I always say, I never miss an opportunity to practice yoga. Just before I headed to the airport to fly back to Bulgaria, I took the time to enjoy my favorite poses.
As a beginner, I assure you that these poses are perfect for starting your practice. With daily practice, you’ll find that your execution becomes more precise. Practicing yoga unlocks the key to inner satisfaction and balance, and your body and spirit will definitely reward you for it.
My Yogabeat Flow
Begin by preparing your sitting area, then settle into a comfortable cross-legged position on the ground. Position your left heel against your groin and bring your right heel close to or on top of your left leg for added comfort. Sit up tall, stacking your shoulders directly over your hips while keeping your neck strong. Finally, rest your hands in Anjali mudra or gently on your thighs.
Pose 2: Side Twist
From Easy Pose, transition into a side twist. Keep your position and place your left hand on your right knee, twisting your torso while looking behind your right shoulder. Feel the stretch, then switch to the opposite side.
Move into Plank Pose, exploring variations like Side Plank while adding leg movements. Engage your back muscles and incorporate powerful moves. For Side Plank, balance on one hand and keep your body aligned.
Lie on your side with your legs straight and feet stacked, using a yoga mat or soft surface for comfort. Position your forearm flat under your shoulder. Engage your core, then push through your feet and forearm to lift your hips toward the ceiling. Maintain a straight line from your head to your feet while holding this position to strengthen your core and improve balance.
Pose 5: Plank Pose with Leg Movements
In Plank Pose, lift your legs straight up as high as you can, keeping both legs together. Next, bend your left knee and bring it up to your chest, moving smoothly from the starting plank position to this new pose. Repeat with both legs.
Pose 6: Wild Thing Pose (Camatcarasana)
After completing my planks, I rolled into Wild Thing Pose. From Side Plank, I shifted onto the outer edge of my right foot. I externally rotated my right arm so that my elbow faced my feet, then lifted my upper leg and bent my knee. I rotated my chest upward, pressing through my right leg and grounding my weight through my big toe.
Pose 7: Downward Facing Dog (Adho Mukha Svanasana)
Next, I transitioned into my favorite pose—Downward Facing Dog. I started on my hands and knees, moving my hands slightly in front of my shoulders. I spread my fingers wide, pressed down through my knuckles, and tucked my toes. As I exhaled, I lifted my knees, reaching my hips up and back.
Pose 8: Three-Legged Downward Facing Dog (Eka Pada Adho Mukha Svanasana)
From there, I shifted into the Three-Legged Downward Facing Dog. I walked my hands about two inches forward, spreading my fingers wide and rooting them into the earth. On an exhale, I tucked my toes, lifted my knees off the ground, and shifted my hips up and back, repeating the movement with both legs.
Pose 9: Dolphin Pose (Ardha Pincha Mayurasana)
Next, I moved into Dolphin Pose. From Downward Facing Dog, I shifted my weight onto my forearms. I focused on my breath, inhaling as I pressed my weight forward and exhaling as I lifted my legs and butt up and back. I embraced the powerful stretch while listening to my body, easing off if it felt too intense.
Pose 10: Revolved Puppy Dog Pose (Parivrtta Uttana Shishosana)
Finally, I entered Revolved Puppy Dog Pose. I stretched my left hand under my right shoulder, reaching as far as possible while trying to keep my left shoulder close to the ground. After holding this position, I repeated it on the opposite side.
Pose 11: Pigeon Pose (Eka Pada Rajakapotasana)
Begin on all fours and bring your right knee forward toward your right wrist. Position your right ankle in front of your left hip. Slide your left leg back, point your toes, and let your heel rise toward the ceiling. If necessary, use a prop under your right buttock to keep your hips level. As a beginner, I often find my right leg bends at about a 45-degree angle, while the ideal position is closer to 90 degrees.
Inhale to lengthen your spine, draw your navel in, and open your chest. Then, exhale and walk your hands forward to lower your upper body. With each exhale, focus on releasing tension in your right hip. To exit the pose, push back through your hands, lift your hips, and return your leg to all fours. Repeat on the other side.
Pose 12: Hare Pose (Shashankasana)
I love to finish my yogabeat flow with the calming Hare Pose. This pose is quite simple. Place your palms on your heels behind you, inhale to stretch your spine, and then lower your head to the floor. Exhale completely. Inhale again, rounding your spine and bringing the crown of your head to rest on the mat in front of your knees.
Enjoy your practice no matter where you are! You can find time for yoga anytime and anywhere. Stay inspired—it’s all within you!
