11 Easy Yoga Steps for Beginners — India

5. Build Core Standing Poses

Once warmed up, practice two accessible standing poses that build balance and strength: Tree Pose and Warrior I. For Tree Pose, root one foot and place the other foot on the inner calf or ankle—avoid the knee joint. Press the standing foot firmly into the floor and bring your hands to heart or up overhead. Use a wall for support if balancing is hard. For Warrior I, step one foot back, bend the front knee over the ankle, square the hips forward, and lift the chest. These poses encourage core engagement and steady breath, which translate to better posture and easier daily movements like climbing stairs or carrying shopping. Hold each pose for three to five breaths or about thirty seconds. If the back knee feels strained, shorten the stance and keep the hips more open. For beginners who feel wobbly, practice near a chair or wall for quick support. Make small adjustments over time rather than pushing for ideal form on day one. Repeating these poses several times per session builds balance and a reliable sense of body control, helping you feel grounded and less likely to strain muscles during daily tasks.