11 Most Basic Exercises – Self- Practice Yoga at Home Properly

By: BellyFatZoneTeam

You want to improve your physique and good health by practicing Yoga. But I don't have the time or want to practice more at home.

Please do not be too concerned about that because Yoga is a discipline you can practice anywhere and work.

Just follow the detailed instructions on how to practice Yoga at home for beginners from basic to advanced.

You will master all postures and apply them properly to practice Yoga at home but still bring high efficiency. It helps with weight loss, endurance, and good health.

11 Most Basic Exercises - Self- Practice Yoga at Home Properly
11 Most Basic Exercises – Self- Practice Yoga at Home Properly

Here is an in-depth and detailed sharing. So you need to know each technique so that there will be no injury when practicing and not much impact on health for beginners.

Before getting into the details, you need to know how important yoga's benefits to health are. Practicing yoga every day can improve mood, restore health, and even heal.

Especially improving physique is something that everyone is interested in, helping to lose weight and tougher.

Before training, do not forget to equip yourself with Best Yoga Mat Bag 2021 to fully pack the training tools to help you complete the best exercise. Now BellyFatZone invites you to refer to this article together!

Read more: Does yoga lose weight and belly fat?

Some benefits when practicing Yoga

  • Improve flexibility.
  • Have a perfect physique.
  • Prevent cartilage diseases.
  • Protect the spine.
  • Help with strong bones.
  • Increases blood circulation.
  • Increased heart rate.
  • Help you relax the body and mind.
  • Improve health better.
  • Increase focus.
  • Help the body supple.
  • Strengthen muscle strength.
  • Retain adolescence longer

From the above great benefits, it is sure that women cannot ignore this exercise. Apply the simple Yoga at home below 3 times a week or do regular exercises to improve your physique

Guide to self-practice Yoga at home with 11 basic postures for beginners

Follow the instructions at home beginner's yoga to perform properly, thereby helping you lose weight safely and effectively.

1- Doing yoga at home with cobra pose (Cobra Pose):

Practicing yoga at home first, you have to start with simple exercises. And remember to start before starting the exercise.

For this cobra movement, you will feel the most effective way to burn belly fat.

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Doing yoga at home with cobra pose (Cobra Pose)

Do the following:

  • First, lie face down on the floor. Place your feet flat on the ground with your arms at armpits and your fingers apart.
  • Inhale and press down your legs and hips. Then use the strength of the arms to raise the head and neck slowly.
  • Continue, filling your shoulders down and stretching your torso along the length of your spine.
  • Your eyes look up, lowering your shoulder blades.
  • Breathe out, slowly lower yourself to the floor, relax in your prone position.
  • Hold this position for 2-3 minutes, then repeat as before.

This yoga weight loss exercise for beginners will have an effective removal of belly and back fat and quickly get a slim and toned waist. At the same time, your neck and shoulders are also improved.

In particular, the joints in the shoulders, back, and hips are exercised to help healthier, increase the lubricity for joints not to be dry.

2- Relaxing pose (Wind releasing pose):

This basic yoga exercise can be done at home or anywhere. This action helps you relieve stress but also effective in reducing fat, weight loss.

Relaxing pose (Wind releasing pose)

Simple implementation as follows:

  • Lie on your back on the floor and bend your knees up to your chest, then cover your ankles with your hands.
  • While hugging his arm to his knee, he lifted his head off the floor.
  • Combine deep breathing, then slowly exhale again.
  • Rest a few minutes and continue.

3- Bow pose (Bow Pose)

Once you are familiar with the basic movements, increase the difficulty at home yoga exercises. But note that must apply properly and follow specific instructions. Otherwise will not bring high results in a short time.

Bow pose

Do the following:

  • Lie face down on the floor, arms outstretched.
  • Slowly lift your leg and lift the upper body. Flex your foot, reach back and grab your toes.
  • Hold for a few seconds, breathe, then relax.

4- Chair posture:

Yoga poses are simple, but for beginners, there is often a wrong and incorrect way of doing things that leads to many painful conditions that do not bring many results. Even if you practice at home, you need to be persistent! Whatever you do.

Chair posture


  • First, stand straight on the floor or on the carpet.
  • Bend your knees together, either with your hands in front of you or your hands over your head, with palms facing each other.
  • Practicing yoga at home with this pose may seem simple, but it will help you have a soft upper body, thigh muscles, calf muscles will be firmer and healthier. Besides, this exercise is also good for the heart, diaphragm, and internal organs in the abdominal cavity.

5- Warrior Pose (Warrior Pose):

Nothing can be more effective with yoga exercises to keep the spirit comfortable, beautiful skin

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Warrior Pose

In this position, do the following:

  • Stand straight, your left foot step is about 1.2 to 1.5 m from your right foot; Then turn both legs and torso to the left.
  • Kneel to your left knee, perpendicular to the foot, while keeping your right leg still.
  • Raise hands high above the head, hands up, eyes following hand.

6- Bunch posture:

This is one of the most effective exercises to reduce lower belly fat in Yoga poses. If you are having problems with belly fat, apply it right away. Just flexible but can lose weight effectively

Bunch posture

Do the following:

  • Sit on the floor, spread your legs straight forward
  • His hands grabbed his toes and tried to touch his nose to his knees.
  • When practicing this pose, you may feel that the abdomen is under great pressure.

This posture also reduces belly fat in the back, brings flexibility to the body, tranquility in mind, and improves the status of menstrual periods in women.

Doing yoga by yourself at home is also helpful for digestive disorders and constipation.

7- The posture of the boat:

To effectively practice yoga at home, you should practice regularly. And the most appropriate time to gather is morning and afternoon.

This posture has a great impact on the spine; basic exercises should also be easy to practice.

The posture of the boat

You do the following:

  • Lie on your back on the floor or a yoga mat. Then, raise your legs and arms in the same direction.
  • Hold the movement for a while before returning to the original position.
  • This is considered an extremely effective way to burn belly fat. When practicing yoga at home in this position, you will feel your body vibrating, useful for weight loss and lower belly fat.

Moreover, this posture also toned the whole body and is very good for people with a herniated disc.

8- Posture against hands face down

Posture against hands face down

Do the following:

  • To do this, lie on your stomach on the floor or a yoga mat
  • Gently lift the body on both arms and legs, moving hands and feet close together. The body will now be shaped like a mountain.
  • Then, hold this position for a while.
  • Note that when doing this weight loss yoga exercise will feel the lower abdomen
  • ¬†Slightly, this will promote the effective reduction of belly fat.

9- Leg lift exercises

Leg lift exercises

Do the following:

  • Lie on your back with arms and legs straight; note that your heels are closed, and your toes are tight.
  • Use your stomach to suck in, and raise your legs and hands to the floor at an angle of 45 degrees, then stop, still keep breathing naturally.
  • Inhale, arms, and legs simultaneously drop to 15 degrees, then stop. Then, keep breathing naturally.
  • The duration of movement depends on the physical condition of each person.
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10- Basic push resistance (Plank):

For this basic yoga exercise, you absolutely can help burn belly fat and firm legs and arms.

Basic push resistance

Do the following:

  • Lie on your stomach with your elbows perpendicular to your shoulders.
  • Lift your toes, lift your torso and keep your back, hips, and neck in a straight line, don't place your hands too close together.
  • Hold the pose for at least 30 seconds.

11- Fight against pushing or straight line

Depending on each person's physical condition, endure a short or long time with an upright posture, but this routine of yoga at home will help you stay flexible and reduce stress and fatigue.

Fight against pushing or straight line

Do the following:

  • Sit on the floor, back straight, legs straight.
  • With your hands on your back, push your butt up so that your body is like this, forming a straight line. The force is concentrated in the arms and legs.
  • Hold this position for 2-3 breaths, relax, lower your buttocks, and return to the starting position.

To self-practice Yoga at home to achieve high results, you should divide the training sessions with many postures and movements that are always taking turns.

Do not practice forever. One posture will not balance the physique. And it would help if you did it often, or without time, you practice 3-4 sessions a week for 30 minutes to 1 hour each time.

The note when practicing Yoga at home for beginners:

  • Warm-up before a workout to avoid joint pain.
  • Should practice the basic movements first.
  • Do not risk doing difficult poses.
  • Stop exercising and see a doctor if you have an abnormal bone condition.
  • Should wash before training.
  • Choose the right type of Yoga.
  • Finally, the diet must be logical and scientific.

That doesn't take long to go to the gym or hire a private teacher. You can completely practice Yoga at home by the exercises for novices above.

However, please note how to practice properly and follow the instructions. Try, and you will find it very simple and bring high results.

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