International Yoga Day 2025: 5 Easy Yoga Asanas for Beginners to Start Their Wellness Journey
As the world celebrates International Yoga Day 2025, it’s an ideal time to take the first step toward a healthier and more balanced life. Yoga isn’t just about flexibility or complex poses—it’s a holistic practice that nurtures physical strength, mental calm, and emotional resilience.
For those new to yoga, the idea of starting can feel overwhelming. But the truth is, you don’t need to be flexible or super fit to begin. What you need is a gentle, guided start—and that’s exactly what these five beginner-friendly yoga asanas offer.
1. Bhujangasana (Cobra Pose)
Benefits: Eases back pain, improves spine flexibility, reduces stress
This pose is a gentle backbend that opens the chest and strengthens the spine. It’s especially beneficial for those experiencing back stiffness from long hours of sitting.
How to do it:
- Lie on your stomach with palms near your waist
- Inhale and lift your chest, keeping elbows slightly bent
- Hold for 30 seconds, then exhale and return to the mat
- Repeat 3–5 times
2. Tadasana (Mountain Pose)
Benefits: Improves posture, balance, and full-body awareness
This foundational standing pose is simple but powerful. It enhances alignment and posture, making it a great starting point for other yoga movements.
How to do it:
- Stand tall with feet together and arms overhead
- Lift heels and balance on toes
- Stretch from fingertips to toes
- Hold briefly, then return
- Repeat 10–15 times
3. Naukasana (Boat Pose)
Benefits: Builds core strength, aids digestion, tones the abdomen
This asana strengthens the abdominal muscles and supports digestive health. Regular practice can help manage issues like bloating or indigestion.
How to do it:
- Sit with legs extended, hands on the ground behind you
- Lift legs at a 45° angle, keeping them straight
- Extend arms forward, parallel to the ground
- Hold for 10–20 seconds
- Repeat 3–5 times
4. Shalabhasana (Locust Pose)
Benefits: Strengthens the back and legs, relieves fatigue and stiffness
Ideal for those with sedentary lifestyles, this asana stretches and energizes the full body.
How to do it:
- Lie on your stomach, arms at your sides
- Inhale and lift your chest and legs off the floor
- Support yourself on the pelvis and abdomen
- Hold for 1–2 minutes
- Exhale and relax
- Repeat 3–5 times
5. Savasana (Corpse Pose)
Benefits: Deep relaxation, stress relief, mind-body rejuvenation
No yoga session is complete without Savasana. It calms the nervous system and allows your body to absorb the benefits of the practice.
How to do it:
- Lie on your back, arms relaxed at your sides
- Keep feet slightly apart, palms facing up
- Close your eyes and breathe deeply
- Stay in the pose for a few minutes
- Roll to one side and sit up slowly when ready
Note: These asanas are ideal for beginners, but it’s always advisable to consult a certified yoga instructor or medical professional before starting a new fitness regimen—especially if you have any pre-existing health conditions.
Celebrate this Yoga Day by making time for your well-being—one breath, one pose at a time.
