From Bikram and aerial to Hatha, urban yoga, or specialized practices for insomnia and pregnancy, the world of yoga offers endless options that can feel overwhelming. As a busy beginner, skip the confusion—start practicing at home with these straightforward poses after a soothing hot tea and shower.
Backed by expert guidance, yoga teacher Françoise Colombo's essential book Yoga – Foundations, Postures and Exercises (Eyrolles, 2015, €10) provides reliable foundations, complementing the wealth of free YouTube tutorials.
1. The Cat Posture (2 minutes)
This beginner-friendly pose eases you in. Start on all fours, round your back like a cat on the inhale, then return to neutral before arching gently on the exhale. Repeat for 2 minutes to relax your spine.
> See the posture in video by clicking here
2. Rocking (1 minute)
Lie on your back, draw your knees toward your chest, and gently rock back and forth. This playful motion relaxes your body, massages the neck, and releases tension.
> For a gentler variation, try front rocking on video here
3. Sun Salutations or Suryanamaskar (3 minutes)
A classic sequence that builds strength and flow. Stand tall, palms together at your chest in prayer position. Inhale to raise arms skyward, exhale forward to touch your feet, step back to plank, lower to cobra, lift hips to downward dog, then reverse. Visuals are key—check the video for proper form.
> See the posture in video by clicking here
Enjoy your session! Françoise Colombo, Yoga – Foundations, Postures and Exercises, Eyrolles, 2015. Price: €10
