7 yoga exercises to do at home

Do you want to start doing yoga at home? This practice is very easy to do anywhere because, unlike other exercises, in this one we don’t need more material than a mat and comfortable clothes. So if you have a space in your home where you can have movement and space to do some of the yoga postures, we encourage you to start getting started in this healthy practice that will help you connect with your interior, to be aware of your body and improve your posture and flexibility.

This is an ancient art promoted in India and that, every time, adds more followers in Eastern countries, the reason is that it achieves a broad sense of well-being in addition to improving muscle tone. In this OneHOWTO article, we are going to discover some of the best yoga exercises to do at home that will help you get started in this discipline and improve the relationship between your body and mind.

Table Of Content

1. Do yoga at home: important tips
2. Yoga posture at home: The tree
3. Yoga pose 2: The cobra
4. eagle stance
5. Yoga posture: The clamp
6. The inclined dog, perfect posture to do at home
7. The stork pose

Do yoga at home: important tips

Before starting to practice yoga at home, it is important that we take into account a series of tips so that we can do this exercise correctly and thus feel all its benefits:


One of the essential aspects of yoga is that we can concentrate when we do the exercise since it is based precisely on that, on entering an almost meditative state where you are aware of body balance, stretching of the muscles and your breathing. It is for this reason that it is recommended that before starting with the postures ( asanas ) we spend five minutes meditating and relaxing our mind.

be consistent

In order to really notice the benefits of yoga, it is important that you are constant in your practice. In fact, experts recommend that it is better to do 15 minutes every day than to do 1 hour 2 times a week because the body needs time to increase flexibility, improve posture and achieve balance with the mind. In one how to we discover the benefits of yoga so that you understand how this practice can help you.

Find a quiet space

This can be a complicated aspect if you live with children, as the screaming or their games can break the tranquility and stillness that you need with yoga. It is important that you settle in a secluded corner, where you can put on quiet music, relax and leave your obligations behind.

wear comfortable clothes

In yoga we should not feel uncomfortable at any time: neither at a postural level nor because of the clothes we wear. That is why it is vital that we opt for light, wide clothing that does not constrict our body so that we can do each asana with the mobility it requires.

In this other article, we give you some tips so you can start doing yoga.

7 yoga exercises to do at home - Doing yoga at home: important tips

Yoga posture at home: The tree

We begin with one of the best yoga exercises to do at home and that is also ideal for people who are beginners and who begin to practice this interesting yogi world. The tree is one of the easiest asanas to do and it helps you quickly connect with your mental and body balance; you will need to follow these steps:

  1. Stand with your legs straight, your back straight and your legs slightly apart
  2. Now you should place the palms of your hands on your head, with your elbows bent. If you have a hard time, you can start by joining your palms in front of your chest.
  3. In this position, we will raise the right leg and support the sole of the foot on the opposite thigh.
  4. We maintain this position for 30 seconds and change legs.

In this other article you will find other yoga exercises for beginners.

7 yoga exercises to do at home - Yoga posture at home: The tree

Yoga pose 2: The cobra

Another of the postures to do yoga at home is the one that has been baptized with the name of “The cobra” because the way in which we position the body is very similar to that of this animal. It is an asana that is also simple and to do it you must follow these steps:

  1. Lie down on the mat, face down, with your legs stretched out and together
  2. Also stretch your arms, resting your hands on the ground and completely stretch your torso backward.
  3. You should ensure that your shoulders are relaxed and your chin is raised so that it points slightly upwards.
  4. You must maintain this position for 30 seconds, rest and do it again for another 30 seconds.
7 yoga exercises to do at home - Yoga posture 2: The cobra

Eagle stance

Another of the yoga postures to do at home is the one known by the name of “Eagle Posture”, one that is somewhat more complex than the ones that we have indicated previously but that, equally, is ideal for connecting with your inner “I”. To do it you will have to follow this step by step:

  1. To do this posture, you must stand up and slightly bend both legs, as if you were doing a squat.
  2. You should bend your back slightly without bending it or loading the force on the vertebrae.
  3. In this position, you should bend your right leg on top of the left and make sure your right ankle reaches your left calf.
  4. Hold this asana for 30 seconds and switch legs.
7 yoga exercises to do at home - Eagle pose

Yoga posture: The clamp

Now we are going to discover another perfect asana to be able to do at home and that surely you have practiced more than once in the gym without even knowing that you were performing a yoga posture. To do it, you will have to follow these steps:

  1. Sit on the mat with your back straight and stretch your legs forward. They must be together.
  2. Now you should gently lower your torso and reach your hands towards your thighs first, then your ankles, and then reach the soles of your feet (if you can, if not, stretch as far as you can).
  3. Drop your head into your arms, relax and breathe deeply.
7 yoga exercises to do at home - Yoga posture: The clamp

The inclined dog, a perfect posture to do at home

We continue with another perfect exercise to do yoga. This is the asana called “the inclined dog” and for which you will need balance and achieve maximum concentration. You must follow these steps:

  1. Get on a mat and gradually lower your body until your palms rest on the ground. The arms have to be fully stretched.
  2. Now you will have to bend over the ground stretching your legs and thus creating a V shape with your body.
  3. Keep your body fully stretched, feeling all your muscles stretch. hold 10 breaths, rest and repeat one more time; if you see that you cannot, do 4 or 5 breaths.
7 yoga exercises to do at home - The leaning dog, perfect posture to do at home
Image: Pinterest

The stork pose

And finally, we are going to finish this list of the 7 yoga exercises to do at home by telling you about an asana that is perfect for toning the abdominal and pelvic area. It is known by the name of Padahasthasana or “the stork posture” and it is one of the best to be able to practice this exercise if you are a beginner.

  1. You should stand on the yoga mat, with your legs slightly apart and straight.
  2. Now, you should slowly lower your torso towards the ground, feeling how your back and leg muscles are stretched.
  3. When you reach the ground, you should stay in this position for 20 seconds, breathing deeply.
  4. Then, return to your initial position by gradually rising, rest and repeat this exercise once more.

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