Yoga is more than just movement — it’s a path to balance, clarity, and inner peace. As we celebrate International Yoga Day 2025, it's a great reminder to pause, breathe, and reconnect with ourselves — even if only for 20 minutes a day.

We know life moves fast. Work deadlines, screen time, and daily stress can make it feel impossible to prioritize wellness. But here’s the good news: you don’t need a gym, studio, or hours of free time. Just a small daily commitment — right from your living room — can make a huge difference in how you feel.

Why Just 20 Minutes of Yoga?

• Reboots your energy

• Improves focus and mood

• Enhances flexibility and posture

• Promotes better sleep and digestion

5 Simple Yoga Poses to Practice Daily

Whether you're a beginner or just short on time, these five foundational yoga poses are perfect to help you feel grounded, calm, and energized.

1. Cat-Cow Pose (Marjaryasana-Bitilasana)

A gentle warm-up that awakens your spine and connects breath to movement.

How to do it:

• Start on all fours: wrists under shoulders, knees under hips.

• Inhale: Arch your back, lift your head and tailbone — this is the Cow Pose.

• Exhale: Round your spine, tuck your chin, draw your belly in — this is the Cat Pose.

• Flow back and forth with your breath for 8–10 rounds.

Benefits: : Improves spinal flexibility, strengthens your core, and relieves stress.

2. Mountain Pose (Tadasana)

A deceptively simple pose that sets the tone for balance and mindfulness.

How to do it:

• Stand tall with feet hip-width apart, arms by your sides.

• Engage your thighs, lift through the chest, and keep your spine neutral.

• Optionally, bring your palms together in prayer or reach your arms up.

Benefits: : Improves posture, enhances body awareness, and supports steady breathing.

3. Tree Pose (Vrikshasana)

Perfect for cultivating focus and balance — mentally and physically.

How to do it:

• From Mountain Pose, shift your weight to your left leg.

• Place your right foot on the inner thigh or calf (avoid the knee).

• Bring your hands to heart center or overhead.

• Hold for a few breaths, then switch sides.

Benefits: : Strengthens legs and core, improves balance and concentration.

4. Bridge Pose (Setu Bandhasana)

A gentle backbend to open the heart and relieve tension.

How to do it: :

• Lie on your back, bend your knees, and place your feet flat on the mat.

• Press into your feet and lift your hips.

• Clasp your hands underneath your back for support.

• Keep your neck relaxed, and hold for 5–10 breaths.

Benefits: : Opens the chest, strengthens the back and legs, and energizes the body.

5. Happy Baby Pose (Ananda Balasana)

A soothing pose to stretch the lower back and ease into relaxation.

How to do it:

• Lie on your back and hug your knees into your chest.

• Grab the outsides of your feet or ankles.

• Gently pull your knees toward the floor, keeping shoulders relaxed.

• Rock side to side if it feels good.

Benefits: : Relieves lower back tension, calms the nervous system, and aids digestion.

Pro Tip for Beginners:

Set a timer for 20 minutes and flow through these poses slowly. Focus on your breath and how your body feels — not how it looks.

Final Thought for Yoga Day 2025

Start small, but start today. The beauty of yoga lies in its simplicity — it meets you exactly where you are. Practice these poses daily and notice how your body, mind, and energy begin to shift.

Whether you're doing it at home or stepping onto your mat outside under the sun, let this International Yoga Day be a new beginning toward a healthier, happier you.

Explore More:

• Yoga Poses You Can Do At Home

• Astrology Meets Yoga: Poses for Your Zodiac Sign

• Yoga When You Can’t Step Outside