Top 10 Beginner Yoga Poses to Try on International Yoga Day 2025

International Yoga Day, celebrated annually on 21st June, is a global reminder of the incredible benefits yoga brings to our lives—from improved flexibility and strength to mental clarity and emotional balance. Whether you're a seasoned yoga enthusiast or a beginner seeking inner peace, yoga is a timeless practice that welcomes everyone.'

If you've been thinking about starting your yoga journey, now is the perfect time. You don't need expensive equipment or a fancy studio—just a small space, a yoga mat and the intention to reconnect with yourself or, if you prefer, in-person guidance. Explore holistic yoga classes at Patanjali Wellness Centre in Indirapuram. The beauty of yoga for beginners lies in its simplicity and adaptability. The best way to begin is with basic poses that are safe, effective and easy to follow.

In this guide, we’ll walk you through the top 10 beginner yoga poses to try on International Yoga Day. Each pose helps develop flexibility, balance and strength at your own pace—laying the foundation for a healthier lifestyle.

1. Mountain Pose (Tadasana)

A foundational standing pose, Tadasana teaches body awareness, posture and balance.

How to do it: Stand tall with your feet together, arms by your sides. Distribute weight evenly, engage your thighs, lift your chest and lengthen your spine.

Benefits:

• Improves posture

• Enhances body awareness

• Grounds and centres the body

  
  

2. Child’s Pose (Balasana)

A restorative posture, Child’s Pose, offers gentle stretching while calming the nervous system.

How to do it: Sit back on your heels, bring your big toes together and fold forward with arms extended or by your sides. Rest your forehead on the mat and breathe deeply.

Benefits:

• Relieves tension in the back and shoulders

• Encourages relaxation

• Offers a restful break between poses

  
  

3. Downward-Facing Dog (Adho Mukha Svanasana)

A full-body pose that strengthens and stretches simultaneously.

How to do it: From a tabletop position, tuck your toes under, lift your hips towards the ceiling and form an inverted V-shape. Keep your hands shoulder-width apart and press your heels down gently.

Benefits:

• Builds strength in arms and legs

• Stretches the spine and hamstrings

• Energises the whole body

  
  

4. Cat-Cow Pose (Marjaryasana–Bitilasana)

This flowing sequence warms up the spine and connects breath to movement.

How to do it: On all fours, inhale as you arch your back (Cow Pose), lifting your head and tailbone. Exhale and round your spine (Cat Pose), drawing your chin to your chest.

Benefits:

• Improves spinal flexibility

• Relieves neck and back tension

• Encourages mindful breathing

  
  

5. Cobra Pose (Bhujangasana)

A gentle backbend that strengthens the spine and opens the chest.

How to do it: Lie on your stomach, hands under your shoulders, elbows close to your body. As you inhale, lift your chest using your back muscles (not arms), keeping your pelvis grounded.

Benefits:

• Strengthens the back

• Improves posture

• Boosts mood and energy

• 
  

6. Tree Pose (Vrikshasana)

Inspired by the steadiness of a tree, this balancing pose enhances focus and coordination.

How to do it: Stand tall, shift weight to one leg and place the sole of the other foot on your inner thigh or calf (avoid the knee). Bring palms together at the heart or raise them overhead.

Benefits:

• Improves balance and concentration

• Strengthens legs and core

• Promotes calmness and mindfulness

  
  

7. Bridge Pose (Setu Bandhasana)

A rejuvenating backbend that opens the chest and strengthens the lower body.

How to do it: Lie on your back with knees bent and feet hip-width apart. Press into your feet and lift your hips towards the ceiling, keeping your thighs parallel.

Benefits:

• Strengthens glutes, back and legs

• Opens the chest

• Calms the mind and nervous system

• Supports thyroid health by stimulating the throat and neck region through gentle compression

  
  

8. Standing Forward Bend (Uttanasana)

A calming stretch that soothes the mind and lengthens the back of the body.

How to do it: From Mountain Pose, exhale and hinge at the hips to fold forward. Let your head hang and knees bend slightly if needed.

Benefits:

• Stretches hamstrings and spine

• Reduces stress and fatigue

• Improves flexibility in the hips and legs

  
  

9. Butterfly Pose (Baddha Konasana)

A gentle seated pose that opens the hips and inner thighs.

How to do it: Sit with legs extended, then bend your knees and bring the soles of your feet together. Hold your feet and let your knees fall to the sides. Breathe deeply.

Benefits:

• Improves hip flexibility

• Eases menstrual discomfort

• Encourages relaxation

  
  

10. Corpse Pose (Shavasana)

The final pose in any yoga practice, Shavasana, allows the body to fully relax and absorb the benefits.

How to do it: Lie flat on your back, arms by your sides, palms facing up. Close your eyes and focus on slow, natural breathing. Relax every muscle from head to toe.

Benefits:

• Deep relaxation

• Reduces stress and anxiety

• Enhances body awareness

  
  

Tips for Practising Yoga at Home

• Start slowly: 10–15 minutes is enough to begin with.

• Use props: Cushions or yoga blocks can support your alignment.

• Breathe mindfully: Inhale and exhale through the nose to maintain focus.

• Be consistent: Regular practice leads to better strength and flexibility.

  
  

Still struggling with consistency or posture alignment? Consider joining a guided programme at Patanjali Wellness Indirapuram for expert supervision and Ayurvedic integration.

Final Thoughts

This International Yoga Day 2025, commit to a practice that nurtures both your body and mind. Whether your goal is better posture, reduced stress or improved flexibility, these beginner yoga poses are perfect for establishing a sustainable, rewarding routine.

Just a few minutes a day can make a powerful difference in your physical and mental well-being.

FAQs

Q1. How long should I hold each yoga pose as a beginner?

Start by holding each pose for 15–30 seconds. Focus more on breathing and alignment than on duration.

Q2. What should I wear while doing yoga?

Choose comfortable, breathable clothing that allows full movement. Avoid overly loose garments that could restrict flow or balance.

Q3. Is yoga safe for people with back pain or flexibility issues?

Yes, many beginner poses help alleviate back pain and improve flexibility. However, consult your GP or a certified yoga instructor before starting if you have health concerns.

Q4. How many yoga poses should I practise daily as a beginner?

Begin with 5–7 poses daily, gradually increasing as your strength and flexibility improve. Consistency matters more than quantity.