How To Practice Yoga at Home

A Step-by-Step Guide to 10 Simple Yoga Poses

We will give you a step-by-step guide on how to perform each pose with perfect alignment, even if you are a complete beginner. This curated sequence simplifies your path to stillness through ten foundational pillars designed to release tension, quiet the mind, and restore your energy. Follow the clear visual steps below to build your practice from the ground up.

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Yoga Pose 1 - Sukhasana (Easy Seat)

Illustration of a mature woman with gray hair meditating in a seated cross-legged position on a mat.

Sit on the floor with your legs crossed.

Illustration of a person's hand resting on their knee in a seated meditation pose, focusing on the mudra hand position.

Rest your hands on your knees with palms facing up or down.

Illustration demonstrating proper meditation posture, showing a woman with straight spine alignment and upward arrows.

Straighten your spine and lift the crown of your head toward the ceiling.

Illustration of a mature woman meditating with eyes closed, demonstrating mindful breathing exercises.

Relax your shoulders away from your ears and breathe deeply.

Yoga Pose 2 - Balasana (Child’s Pose)

Illustration of a woman with dark hair kneeling on a mat in the Vajrasana or thunderbolt yoga poses.

Kneel on the floor with your big toes touching and sit on your heels.

Side view illustration of a woman sitting on her heels in a kneeling meditation position on a mat.

Separate your knees about hip-width apart.

Illustration of a woman with dark hair stretching forward from a kneeling position in child's pose on a yoga mat.

Fold forward, resting your torso between your thighs.

Illustration of a woman with dark hair stretching her arms forward in Balasana or child's pose on a yoga mat.

Place your forehead on the mat and stretch your arms out in front of you.

Yoga Pose 3 - Marjaryasana-Bitilasana (Cat-Cow)

Illustration of a woman on all fours doing the cow pose yoga stretch with a dipped back on a mat.

Start on your hands and knees in a tabletop position.

Illustration of a woman arching her back in cow pose with an upward arrow indicating the chest and neck lift.

Cow Yoga Pose: Inhale, drop your belly toward the floor, and look up toward the ceiling.

Illustration of a woman arching her back upward in a cat pose yoga stretch with a downward arrow near her head.

Cat Yoga Pose: Exhale, round your spine toward the sky, and tuck your chin to your chest.

Yoga diagram illustrating the dynamic flow between Cat pose and Cow pose with inhale breathing instructions.

Flow between these two movements with your breath.

Yoga Pose 4 - Adho Mukha Svanasana (Downward Dog)

Illustration of a woman on all fours in table top pose with tucked toes, indicated by a downward arrow at the feet.

From your hands and knees, tuck your toes under.

Illustration of a woman performing the downward-facing dog yoga pose on a mat, with an arrow pointing up at her hips.

Lift your hips high toward the ceiling, forming an upside-down "V" shape.

Illustration of a woman in a plank or yoga pose with an inset diagram showing proper flat foot placement on a mat.

Press your palms firmly into the mat and try to sink your heels toward the floor.

Yoga diagram illustrating downward-facing dog alignment with inset details for flat palms and grounded heels.

Keep a slight bend in your knees if your hamstrings feel tight.

Yoga Pose 5 - Anjaneyasana (Low Lunge)

Illustration of a man stretching forward over a straight leg in the pyramid yoga pose (Parsvottanasana) on a mat.

From Downward Dog, step your right foot forward between your hands.

Illustration of a man in a low lunge yoga pose, with an inset diagram demonstrating proper tucked toes placement.

Lower your left knee to the floor and untuck your toes.

Illustration of a man in a high lunge yoga pose with an inset diagram showing raised hands facing inward.

Lift your torso upright and rest your hands on your right thigh or reach them toward the sky.

Yoga diagram of a man in a high lunge pose with movement arrows and a instruction note to repeat on the other side.

Sink your hips forward gently and repeat on the other side.

Yoga Pose 6 - Eka Pada Rajakapotasana (Pigeon Pose)

Illustration of a mature woman on all fours bringing her knee toward her chest from a tabletop position on a mat.

Start on your hands and knees and bring your right knee behind your right hand.

Illustration of a mature woman with gray hair in a low lunge yoga poses on a mat, stretching her hip flexors.

Stretch your left leg straight behind you and slide your right foot forward comfortably.

Illustration of a mature woman with gray hair in a pigeon yoga pose stretch on a mat, with directional alignment arrows.

Lower your body slowly while keeping your hands on the floor.

Yoga diagram illustrating pigeon pose on a mat, with a guide showing variations for both the right and left sides.

Hold for 30-60 seconds, then switch sides and repeat.

Yoga Pose 7 - Paschimottanasana (Seated Forward Fold)

Illustration of a man sitting with straight legs and a tall spine in the staff yoga pose (Dandasana) on a mat.

Sit with both legs stretched out straight in front of you.

Illustration of a man in staff pose lifting his arms straight overhead, with an arrow indicating upward movement.

Inhale and reach your arms overhead to lengthen your spine.

Illustration of a man in a seated forward bend yoga pose (Paschimottanasana), with an arrow showing forward movement.

Exhale and fold forward from your hips, reaching for your shins, ankles, or feet.

Yoga diagram of a man in a seated forward bend pose with text instructions for a relaxed neck and gaze toward knees.

Keep your neck relaxed and your gaze toward your knees.

Yoga Pose 8 - Supta Matsyendrasana (Reclined Twist)

Illustration of a woman with her hair in a bun sitting on a mat with one leg extended and the other bent at the knee, preparing for a seated twist.

Sit with your left leg straight and bend your right knee.

Illustration of a woman with her hair in a bun performing a seated spinal twist yoga pose (Ardha Matsyendrasana) on a mat, with a curved arrow indicating the twisting motion toward her bent knee.

Fold your left leg inward toward your hip and hug your right knee with your left hand.

Illustration of a woman with her hair in a bun performing a seated spinal twist yoga pose (Ardha Matsyendrasana) on a mat, with multiple curved arrows around her torso and limbs indicating the dynamic flow and deepening of the twisting alignment.

Place your right hand on the floor behind you and gently twist your torso to the right.

Yoga diagram of a woman in a seated spinal twist pose (Ardha Matsyendrasana) with instructions to look over the shoulder with eyes closed, keep the neck relaxed, and hold and breathe.

Look over your shoulder, hold for a few breaths, then switch sides.

Yoga Pose 9 - Viparita Karani (Legs-Up-The-Wall)

Illustration of an older man with gray hair sitting on a yoga mat with his knees bent, feet flat on the floor, and hands placed behind his hips for support.

Sit sideways as close to a wall as possible.

Illustration of an older man transitioning into a legs-up-the-wall yoga pose (Viparita Karani), using arrows to show the movement of shifting his hips closer to the wall and swinging his legs upward for support.

Swing your legs up onto the wall as you lay your back down on the floor.

This illustration shows the final posture for Legs-Up-the-Wall Pose (Viparita Karani), focusing on settling into the restorative stretch.

Adjust so your sit-bones are touching or near the base of the wall.

An illustration of an older man resting in the legs-up-the-wall yoga pose, with text to relax into gravity.

Rest your arms by your sides and let gravity do the work.

Yoga Pose 10 - Savasana (Corpse Pose)

An illustration of a woman relaxing flat on her back on a yoga mat, resting in a neutral corpse pose.

Lie flat on your back with your legs spread slightly apart.

Illustration of a woman lying down with bent knees, preparing for a legs-up-the-wall yoga poses.

Let your feet flop open naturally to the sides.

An illustration of a woman in corpse yoga pose, with arrows showing arms opening out and feet splaying open.

Place your arms a few inches away from your body palms facing up.

An illustration of a woman relaxing in corpse pose on a yoga mat, with arrows showing her limbs splaying outward.

Close your eyes and let your entire body feel heavy on the mat.

An illustration of an older woman with short gray hair practicing a seated spinal twist pose against a black background.Illustration of an older woman with short gray hair meditating in a cross-legged lotus pose against a black background.

Your Yoga Journey, Your Pace

Yoga is a personal path that is better shared. Regardless of whether you are here to discover your first flow, or are ready to lead others as a teacher, our community provides the space to grow.