Yoga is a sanctuary for the body and mind, offering relief from stress while increasing flexibility. The best part? You don’t need to be a seasoned yogi to reap the benefits.
This list of simple yoga poses is perfect for beginners and can be done at home, in the park, or even at your desk. Whether you’re looking to calm your mind, stretch tight muscles, or feel more in tune with your body, these 19 poses will help you achieve your goals one breath at a time.
Child’s Pose
A gentle stretch for the back and hips. Kneel on the floor, sit back on your heels, and stretch your arms forward on the mat.
Rest your forehead on the ground and breathe deeply. Child’s Pose is perfect for releasing tension in the lower back while calming your mind. Hold for 30 seconds to 1 minute.
Cat-Cow Pose
A soothing flow for spinal flexibility. Begin on all fours. Inhale as you arch your back and lift your head (Cow).
Exhale as you round your spine and tuck your chin (Cat). This rhythmic movement massages the spine and releases tension, making it great for desk workers. Repeat for 8–10 breaths.
Like The Style Trunk’s content? Follow us on MSN.
Downward Dog
A classic pose that stretches the entire body. From a plank position, lift your hips toward the ceiling to form an inverted V.
Keep your heels reaching toward the floor and your arms straight. Downward Dog stretches the hamstrings, calves, and shoulders while calming the mind. Hold for 5 breaths.
Cobra Pose
Open your chest and stretch your spine. Lie on your stomach with hands under your shoulders.
Press into your palms to lift your chest, keeping your elbows slightly bent. Cobra Pose relieves tension in the back and opens up the heart. Hold for 3–5 breaths.
Standing Forward Bend
Release stress with a deep hamstring stretch. Stand with feet hip-width apart and fold forward from the hips.
Let your head hang and your arms dangle. This pose stretches the back of the legs and spine while promoting relaxation. Stay for 5 deep breaths.
Like The Style Trunk’s content? Follow us on MSN.
Warrior II
Strengthen while you stretch. Step one foot forward and bend the knee, keeping the back leg straight.
Stretch your arms out to your sides and gaze over your front hand. Warrior II builds strength in the legs and opens the hips, making you feel empowered and grounded. Hold for 5 breaths on each side.
Bridge Pose
A gentle backbend for relaxation. Lie on your back with knees bent and feet flat on the floor.
Press into your feet to lift your hips toward the ceiling. Bridge Pose stretches the chest and spine while calming the nervous system. Hold for 5 breaths.
Seated Forward Fold
A calming stretch for the hamstrings and spine. Sit with legs extended in front of you. Hinge at your hips to fold forward, reaching for your feet.
This pose soothes the mind and stretches the lower back and hamstrings. Hold for 5 breaths, going deeper with each exhale.
Like The Style Trunk’s content? Follow us on MSN.
Tree Pose
Find balance and inner calm. Stand tall and place the sole of one foot on your inner thigh or calf (avoid the knee).
Bring your hands together in front of your chest or overhead. Tree Pose improves balance and focus while grounding your energy. Hold for 5 breaths on each side.
Butterfly Pose
Open up tight hips with ease. Sit with the soles of your feet together and let your knees fall open.
Hold your feet with your hands and gently press your knees toward the ground. Butterfly Pose releases tension in the hips and groin, areas where stress often hides. Stay for 5 breaths.
Reclining Twist
A soothing twist for your spine and mind. Lie on your back and draw one knee toward your chest.
Cross it over your body while keeping your shoulders grounded. This gentle twist relieves tension in the lower back and aids in digestion. Hold for 5 breaths per side.
Like The Style Trunk’s content? Follow us on MSN.
Mountain Pose
Ground yourself in stillness. Stand tall with feet together, arms by your sides, and shoulders relaxed.
Imagine roots growing from your feet into the ground. Mountain Pose improves posture and brings awareness to your breath and body alignment. Stay for 5 deep breaths.
Happy Baby Pose
Release tension in the lower back and hips. Lie on your back and grab the outer edges of your feet.
Gently pull your knees toward your armpits, keeping your back flat on the ground. Happy Baby Pose is playful and deeply relaxing. Hold for 5 breaths.
Triangle Pose
Stretch your sides and find balance. Step your feet wide apart and turn one foot outward.
Reach down toward your shin or the floor while extending the opposite arm upward. Triangle Pose stretches the sides of your body and strengthens your legs. Hold for 5 breaths on each side.
Like The Style Trunk’s content? Follow us on MSN.
Legs-Up-The-Wall Pose
Effortless relaxation for your whole body. Sit sideways against a wall, then swing your legs up and lie flat on your back.
Rest your arms by your sides. This restorative pose improves circulation and calms the nervous system. Stay for 3–5 minutes.
Sphinx Pose
A gentle chest opener for relaxation. Lie on your stomach with forearms on the ground and elbows under your shoulders.
Press into your forearms to lift your chest slightly. Sphinx Pose soothes the lower back and promotes calmness. Hold for 5 breaths.
Pigeon Pose
Deeply stretch your hips and release stress. Start in a downward dog, then bring one knee forward and place it behind your hands.
Extend the opposite leg straight back. Pigeon Pose opens tight hips and helps release emotional tension. Hold for 5 breaths per side.
Like The Style Trunk’s content? Follow us on MSN.
Supine Bound Angle Pose
Unwind completely in this restorative pose. Lie on your back and bring the soles of your feet together, letting your knees fall open.
Place your hands on your belly or by your sides. This pose relaxes the hips and calms the mind, making it a perfect ending to your practice. Hold for 5 minutes.
Corpse Pose
The ultimate pose for deep relaxation. Lie flat on your back with arms by your sides, palms facing up. Close your eyes and let your body sink into the ground.
Focus on your breath and release all tension. Corpse Pose helps you integrate the benefits of your practice and resets your mind. Stay for 5–10 minutes.
More from The Style Trunk
- 25 Stylish Short Haircuts for Women Over 60 Who Want to Look Younger
- 16 Haircuts Men Find Incredibly Attractive on Women
- Seniors, Stop Making These 17 Fashion Mistakes for a More Flattering Look
- Want to Firm Up Your Skin? Try These 15 Superfoods
- 20 Eye Makeup Faux Pas That Can Add Years to Your Face
Like The Style Trunk’s content? Follow us on MSN.
