International Yoga Day 2025: 10 Easy Yoga Asanas for Beginners to Begin Their Wellness Journey

International Yoga Day 2025: Embrace Inner Harmony Through Movement and Stillness
Every year on June 21, the world comes together to celebrate International Yoga Day—a global observance that honors the ancient practice of yoga and its transformative power on mind, body, and spirit. In its 11th edition, this year’s theme continues to center around inner harmony, health, and self-awareness.

Rooted in the ancient wisdom of India, yoga is more than just a form of physical activity—it's a way of life. Whether you're stepping onto the mat for the first time or returning after a break, Yoga Day is the perfect moment to begin or rekindle your journey toward mindfulness and well-being.

And remember: you don’t need to twist yourself into knots to begin. Even a few simple, beginner-friendly asanas can help you reconnect with your breath, build awareness, and release tension.

🌼 10 Easy Yoga Asanas for Beginners
Here’s a curated list of beginner-friendly poses to get you started—each designed to support flexibility, breath control, and posture:

1. Tadasana (Mountain Pose)
Foundation of all standing poses
Benefits: Improves posture, stability, and mental focus
How to do: Stand tall with feet together, arms by your side, and palms facing forward. Ground through your feet and engage your thighs as you reach through the crown of your head.

2. Balasana (Child’s Pose)
Your go-to rest pose
Benefits: Relieves stress, soothes the nervous system, and stretches the lower back
How to do: Kneel on the mat, sit back on your heels, fold forward, and rest your forehead on the mat. Stretch arms forward or rest them alongside your body.

3. Adho Mukha Svanasana (Downward-Facing Dog)
Iconic and energizing
Benefits: Stretches the spine, hamstrings, and calves; energizes the body
How to do: From tabletop position, lift hips up and back, forming an inverted V-shape. Keep your knees bent slightly if needed and press your heels toward the mat.

4. Vrikshasana (Tree Pose)
Balance your body and mind
Benefits: Enhances concentration, strengthens legs and core
How to do: Stand on one leg, place the other foot on your inner thigh or calf (avoid the knee), and bring your hands to prayer position or stretch them overhead.

5. Bhujangasana (Cobra Pose)
Open the heart, energize the spine
Benefits: Strengthens the back and stretches the chest and abdomen
How to do: Lie on your belly, hands under shoulders, and gently lift your chest using your back muscles. Keep elbows slightly bent.

6. Marjaryasana–Bitilasana (Cat-Cow Pose)
Gentle spinal awakening
Benefits: Promotes spinal flexibility and mindful breathing
How to do: On all fours, alternate between arching the spine (Cat) and lifting the chest while dipping the belly (Cow), in sync with your breath.

7. Setu Bandhasana (Bridge Pose)
Where strength meets calm
Benefits: Opens the chest, strengthens the back and legs
How to do: Lie on your back, bend your knees, and press feet into the floor as you lift your hips. Interlace your hands under your back if comfortable.

8. Uttanasana (Standing Forward Bend)
Let gravity do the work
Benefits: Calms the mind, stretches the hamstrings and spine
How to do: From standing, hinge at your hips and fold forward, letting the upper body hang. Bend knees slightly to avoid strain.

9. Baddha Konasana (Butterfly Pose)
Gentle hip opener
Benefits: Opens hips and inner thighs, aids in digestion
How to do: Sit with the soles of your feet together and knees dropped to the sides. Hold your feet and sit upright, breathing slowly.

10. Shavasana (Corpse Pose)
Stillness is the secret
Benefits: Deep relaxation, stress relief, integration of practice
How to do: Lie flat on your back, arms by your side, palms facing up. Close your eyes, soften the entire body, and breathe naturally.

🌿 Yoga is For Everyone
As Prime Minister Narendra Modi beautifully said in his Yoga Day address:

“Yoga is not just about bending and twisting; it is about connecting with yourself.”

No matter your age, ability, or experience level, yoga meets you where you are. It offers a timeless path to inner peace, resilience, and radiant health.

So, this International Yoga Day 2025, unroll your mat, take a deep breath, and simply begin. Yoga isn’t about perfection—it’s about presence.