5 Easy Yoga Poses You Can Do at Home (Pajamas Welcome!)

There’s more to yoga than saying a few namastes and wearing a really comfy pair of leggings. In addition to increasing your body strength and flexibility, it can also do wonders for your mind. Various studies have shown that practicing yoga can help relieve symptoms of depression and anxiety and have a positive effect on your overall well-being.

Fortunately, enjoying the benefits of yoga doesn’t require you to sweat it out in a hot room or spend 60 minutes struggling to perfect a handstand. Taking just a few minutes to practice yoga can help you start (or end) the day feeling centered and relaxed.

There are many easy yoga poses you can do in the comfort of your own home. Aaptiv trainer Jade Alexis, a boxer and yogi, says her favorite easy at-home yoga move is Malasana, or Squat Pose. Says, Alexis, “This pose is great because it really stretches you—the ankles, the groin, the hips, the spine. And, of course, it couldn’t be easier to do at home (or anywhere).”

Malasana

How to do it: Stand with your feet wide, toes turned out. Bend your knees and lower down into a squat with your hips below your knees. Press your palms together in front of your chest and press your elbows against your inner knees, opening your hips. Lengthen and lift your torso, relax your shoulders, and hold for a few breaths.

Ready for more mat time? Here are four additional easy yoga poses even beginners can do. 

Child’s Pose

How to do it: Sit on your heels, knees hip-width apart. Inhale, and as you exhale, extend your torso forward and reach your arms out in front of you, palms down. Extend your arms forward until you can rest your forehead on the ground. Pull your shoulders down, breathe, and hold. You should feel relaxed and calm.

Cat-Cow Pose

How to do it: Start on your hands and knees with your hands directly below your shoulders, your knees below your hips, and your head in a neutral position. Inhale, and on the exhale, round your back, pull your belly into your spine, and tuck your chin towards your chest (Cat Pose).

Inhale, arch your back, dropping your belly toward the mat, and lift your chin and chest towards the ceiling (Cow Pose). Exhale back into Cat Pose, and alternate between the two until your spine is warmed up.

Downward Dog

How to do it: Start on your hands and knees, and spread your fingers wide. Exhale and lift your knees away from the floor, raise your tailbone to the ceiling, and gently straighten your legs without locking your knees. Your head should be in between your upper arms in a direct line with your back. Pull your shoulder blades down and away from your ears, press into your palms, and pull your heels toward the ground. Hold for a few breaths and come back down to your knees.

Standing Forward Bend

How to do it: Stand with your feet hip-width apart, hands on your hips. Exhale and bend forward at the hips, lowering your torso down. Release your fingertips to the ground and press your heels into the ground without locking your knees. Depending on your flexibility, press your palms to the ground or the backs of your ankles or calves, or hold onto each elbow with the opposite hand. Let your head hang. Hold for several breaths. Put your hands back on your hips, inhale, and lift and lengthen your torso back up to standing. 

Did you try these easy yoga poses at home? Tell us your thoughts in the comments!