4 Effective Yoga Poses You Can Do At Home In 2023


1. Paschimottanasana (Seated forward bend)

  • Start by stretching your legs forward
  • You can keep your knees slightly bent
  • Keep your spine erect
  • Inhale and extend your arms upwards
  • Exhale and extend your body forward by placing your upper body on your lower body
  • Make sure that the bend is from the hip and not the mid back
  • Hold your big toes
  • Hold the posture for 10-30 seconds, repeat up to 3 times
Paschimottanasana aka Seated forward bend. 

2. Bhujangasana (Cobra Pose)

  • Lie down on your stomach placing your hands next to your shoulders
  • Keep your feet together, with toes pointed
  • Inhale and lift your head, shoulders, and torso up at a 30-degree angle
  • Do not lift your navel off the floor
  • Broaden your shoulders and tilt your head upwards
  • Hold the posture for 10 seconds or as long as you are comfortable
  • As you exhale, slowly bring your torso down
  • Repeat up to 3 times
Bhujangasana aka cobra pose. 

3. Marjariasana (Cat-Cow Pose)

  • Form a tabletop position on all fours with your knees and palms on the floor
  • Align your hands under your shoulders and knees under hips
  • Gently inhale, curve your spine to lookup
  • Curve your spine as you gently exhale, arch the back and drop your neck down
  • Focus your gaze towards your navel

Tip: Remember to inhale as you look up and exhale as you look down

Cat cow pose. 

4. Sarvangasana (Shoulderstand)

    • Lie down on your back.
    • Gently fold and lift your legs up, support your back with your hands
    • Slowly lift your pelvis and back off the floor to become perpendicular to the floor with toes flexed
    • Ideally, you are forming a straight line from your shoulder, torso, pelvis, legs and feet.
Sarvangasana aka shoulderstand. 

Word of advice: If you have wrist, neck, or shoulder issues, please avoid this asana. Please do not perform this asana during menstruation or pregnancy. Practitioners who are suffering from enlarged thyroid, liver or spleen, cervical spondylitis, slipped disc and high blood pressure or other heart ailments must avoid this posture.

About the Author

A profuse writer that breach through the realms of science and literature crafting narratives.