Best Yoga Exercises To Do At Home

Steffo Shambo

Updated on Aug 11, 2023
yoga exercises

Yoga is an excellent way to relieve stress, improve flexibility, and achieve the perfect balance of strength. Yoga may seem like a time-consuming and challenging exercise at first glance, but there are many exercises that can be easily done at home. Yoga does not require anything more than a mat and the ability to stay in one place for an extended period.

The poses below are excellent options for beginners who want to try yoga at home without any equipment.

The cat/cow

The cat/cow is a great exercise to start with because it can be done while lying on the ground. The cat/cow pose is done by lying on the floor with knees bent and feet flat. The hands should be placed behind the head and elbows bent. The body should then be arched backward, so only the head and shoulders touch the ground. Then, arch forward, with chin to chest, until only the back of your head touches the ground. Repeat this motion for 5-10 minutes.

Child’s pose

A child’s pose is another one that can be done from a lying position on your back. To do the child’s pose, put your kneesand the soles of your feet together. Then, bring your forehead to the ground with your arms stretched forward. Hold this position for 5-10 minutes.

The warrior

While standing, hold one leg out in front of you and place one hand on that leg and one hand on the ground. This is an excellent exercise for strengthening the legs, thighs, back, and spine. Hold this pose for 5-10 minutes on each side.

The downward facing dog

The downward-facing dog is another great exercise to strengthen the legs, back, and shoulders. Standing up straight with arms spread out like a tree trunk. Push your heels into the ground and hold this position for 5-10 minutes.

The cat stretch

This is a great exercise to relieve back pain and stretch your spine. To do this, lie on your stomach with your arms stretched out in front of you (as shown above). Then, arch your back up as high as you can go and hold for 5-10 minutes.


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The cobra stretch

This pose is also great for stretching out the spine and relieving lower back pain. To do this pose, lie on your stomach with arms stretched out in front of you. Then, push up onto hands and feet so that only the upper half of your body is touching the ground. Hold this position for 5-10 minutes.

The cobra stretch on all fours

This pose is similar to the cobra stretch (above), but it also strengthens the arms, shoulders and upper back. To do this exercise, get down on all fours like a dog. Then, arch up onto hands and feet so that only the upper half of your body is touching the ground. Hold this position for 5-10 minutes.

The spinal twist

The spinal twist exercise stretches out your spine and relieves lower back pain by helping your body to relax. To do this exercise, lie on your back with both legs stretched out and arms by your side. Then, twist your upper body to one side as far as you can go and hold for 3-5 minutes.

The knee stretch

This exercise is excellent for stretching out the inner thigh muscles and relieving lower back pain. To do this exercise, sit on the floor with your legs straight in front of you. Then, lean forward a bit so that you can rest your forearms on top of your knees. Hold this position for 5-10 minutes.

Knee stretch yoga pose

What’s the nest steps?

Regular exercise is important for a healthy mind, heart, and soul. But for healthy sexuality, you need to leverage traditional tantric yoga techniques.

Tantric Yoga is an art form stemming from India and can help enhance a man’s sexuality through its poses. In addition to the above, try these yoga poses for men if you want to cultivate strong male sexuality.

Head over to our Tantric Academy, to watch our free training that offers uses various tantric techniques to improve your sexual performance. Moreover, our training has helped men overcome sexual obstacles, such as premature ejaculation, performance anxiety, and more, in their life.

Check out our free training right away.

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Steffo Shambo

Steffo Shambo

Men's Tantric Relationship Coach

Steffo Shambo is the founder of The Tantric Man Experience. The #1 masculine mentorship program in the world, where he’s helping men master confidence, sexuality, & purpose to reignite the passion in their relationship or attract a meaningful relationship. He’s on a mission to spread a conscious sexual revolution for men worldwide so that they can show up as integrated partners, fathers, and leaders.

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