No Equipments Needed—5 Easy Yoga Poses to Do at Home

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I’ve been practicing yoga on and off at home for the last couple of years, mainly focusing on easy yoga poses to do at home.

However, since I joined a gym about a year ago, I have practiced it more often.

But,

Why I Have Been Doing Yoga?

I have been doing yoga to improve flexibility, build strength, and reduce stiffness which ultimately helped me feel light, better, and confident.

Genuinely, I’ve been doing a mix of strength training, high intensity interval training, cardio and yoga. So, it’s a mix of things, in which yoga plays a solid role in improving my flexibility.

What Motivates Me to Practice Yoga? 

My journey with yoga began during the lockdown days. With long hours spent sitting at my work desk, I felt the need to introduce a healthy habit into my daily routine. Something that would help me stay active, feel better, and get rid of laziness.

Since I didn’t have any equipment at home, I looked for something simple yet effective—and that’s when I stumbled upon yoga. I started practicing slowly and steadily, right in my living room.

Over time, my interest deepened so much that I even traveled to Rishikesh, the yoga capital of India, to learn and connect with the practice on a deeper level.

Even after a few years, when I incorporated gym workouts into my routine, yoga remained a constant part of my fitness journey.

Further in this blog post, I’ve shared 5 easy yoga poses to do at home that you can add to your daily routine. All you need is a yoga mat—or just a safe spot on the floor. Just be cautious if you’re practicing directly on tiles or wooden flooring, as they can be a bit slippery.

5 Yoga Poses You Can Do at Home

I won’t be going into a lot of detail explaining each asana because I feel there are a lot of experts in this field who can profoundly help you out.

But, still, I will share a bit of my experience.

1. Cat Cow Pose 

Initially, I was quite surprised when I discovered the Cat-Cow Pose in yoga. It looked simple, but once I started practicing it, I realized how effective it was in relieving stiffness in my back.

This gentle flow helps to warm up the spine, increase flexibility, and improve posture. Especially for someone who sits for long hours or experiences lower back tension, incorporating Cat-Cow into a daily routine can make a noticeable difference. 

In addition, I’ve made a video to express more on the poses. You can see below.

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A post shared by Vansh Tiwari (@crossroadadventure_)

2. Child’s Pose

Yoga has taught me how certain poses can help calm the mind and relax the body. One such pose is the Child’s Pose (Balasana).

I often practice it after strength training sessions, and it truly helps in calming the body and slowing down the breath. It’s a gentle resting pose that stretches the lower back, hips, thighs, and ankles. 

3. Cobra Pose

Another excellent pose for improving spine flexibility and warming up before an intense workout is the Cobra Pose (Bhujangasana). It’s part of the Surya Namaskar (Sun Salutation) sequence and is often practiced during morning yoga flows.

Personally, I experience the most stiffness in my back when I wake up, and incorporating Cobra Pose into my routine has made a noticeable difference.

Whether you’re starting your day or easing into a workout, Cobra Pose is a must-add to your yoga poses to do at home.

4. Uttanasana – Standing Forward Bend

I don’t start any workout without doing Uttanasana – the Standing Forward Bend. It’s one of my favorite poses, and I genuinely enjoy doing it not just before a workout, but even after.

Whether you’re prepping your body before an exercise or calming down after, Uttanasana is a perfect way to release tightness.

5. Chakrasana – Wheel Pose

It is one of those powerful backbends that I don’t practice very regularly, but when I do, it leaves a lasting impact on my entire body—the wheel pose.

It’s an intense full-body stretch that demands flexibility and strength. If you’re looking to elevate your practice, this pose is worth including—even if just once or twice a week.

I hope my experience has helped you in getting started with easy yoga poses to do at home—bare me with the last one, but it was intentional, once you start practicing you’ll start loving.

I would appreciate your thoughts on this.