Yoga Poses Everyday:
We’ll keep things simple today with a fun post on yoga poses everyday, that yogis can partake in. The following poses can be utilized everyday, some practiced in multiple disciplines of yoga. From Ashtanga to Hatha yoga, all styles can have positive effects on the body, mind and spirit.
In fact, it’s purpose is to “build strength, awareness and harmony in both the body and mind“. Yoga is an ancient practice, with deep routes as a spiritual practice. Yoga has an extremely deep and sometimes, confusing history, that’s been heavily influenced in the past 60-70 years in the western portion of the world . Over many years and generations, it’s evolved into a practice that aides in both mental and physical benefits.
Yoga sessions can include anything from breathing techniques (pranayama), poses (asanas) and meditation. Oftentimes, this is a sought after regimen for those recovering from injuries or even for prevention.
Specific benefits include;
- improvements in flexibility
- weight loss
- pain management
- improved respiratory & cardiovascular status
- balance & coordination
- concentration
- improved vitality
- stress & anxiety reduction
10 Yoga Poses Everyday To Complete:
The basis for these asanas is to not just be a guide for beginners, but a set of asanas you can perform everyday. Many of these poses form a solid foundation of different styles of yoga. They can be not just practiced daily, but improved upon daily. Thus, allowing one to advanced into more difficult asanas with better confidence!
Marjariasana – (Cat pose):
Steps:
Cat yoga pose stretches and moves the entire spine.
- Begin on your hands and knees. Hands below shoulders, knees under the hips.
- Then, take a breath.
- Arch your back, pushing your spine towards the sky, and look downward.
- Inhale, let your abdomen drop.
- Repeat 4-6 times.
Adho mukha svanasana – (Downward Facing Dog):
Steps:
Downward Facing Dog works the entirety of the body.
- Begin resting on your hands and knees.
- Role the toes back, rest on your toes.
- Then, raise your hips toward the sky, bringing the ear close to your arms and look downward.
- Then, bring your heels back to the ground and apply gentle force to your calves.
- Alternatively, you may rock back and forth on your heels.
- Allow your torso to collapse in-between your arms.
- Finally, hold the position for a few breaths.
Uttanasana – (Standing Forward Fold):
Steps:
Utanasana, another beautiful foundational asana. This pose is great for those that wish to stretch the lower back and hamstrings.
- Begin in a standing, relaxed position. Allow your shoulders to drop downward.
- Then, inhale bringing your arms straight up from your side, reaching toward the sky.
- As you exhale, hinge at the hips, bringing your arms and torso downward towards the mat.
- You can bend your knees to complete the pose if discomfort arises.
- With each exhale, attempt a deeper stretch.
- Repeat for a few breath cycles,
Paschimottanasana – (Seated Forward Bend):
Steps:
Similar to the above standing bend, is Seated Forward Bend. A great “post-lunch posture” to aid digestion, is Paschimottanasana.
- Firstly, sit on your mat, keeping your back straight and your legs to the front.
- Take a few deep breaths.
- Then, hinge at the hips, bringing your hands toward the toes.
- Bend slightly at the knees if more comfortable, to complete the pose.
- On each exhale attempt to deepen the stretch.
- Take 3 breaths and then return to a sitting position.
Virabhadrasana I – (Warrior I):
Steps:
Virabhadrasana I helps increase confidence, balance and endurance. Furthermore, helps improve strength to the legs, hips and buttocks.
- On the mat, take a large step back, (similar to a lunge position) with your left foot. Rotate your front knee 90 degrees.
- Right knee over your ankle and parallel to the mat.
- Now, your back heel or left foot shoulder be inward at a 45 degree angle.
- Inhale, bring your hands up, your palms together. Alternatively, you can bring your hands straight-up to the sky.
- Return to a standing position and repeat on the opposite leg
Virabhadrasana II – (Warrior II):
Steps:
- Begin standing on your mat
- Then, take a big step forward with your left foot, being firm with the muscles in your legs.
- Your right foot/toes should be facing the front of the mat, and left toes facing toward the left side (corner) of the mat.
- Furthermore, your weight should be even between both legs, firmly planted on the mat.
- As you inhale raise the arms parallel to the mat/floor.
- Then, exhale keeping the length in the spine, fingertips wide.
- Afterwards, begin to sink into the pose with next exhalation.
- In this position your left knee should be bent, parallel with the mat, knee overtop your left ankle.
Eka Pada Rajakapotasana – (Pigeon Pose):
Steps:
The perfect asana for those pesky tight hips and flexor muscles.
- Come onto all fours. Then, bring the left leg (knee) forward until it’s inline with the palms.
- Now, take the right foot straight back, like you’re drawing a line to the back of your mat.
- Then, sink down. Life the chest, opening up the torso by pressing upwards through your fingertips.
- Walk the left toes toward the end of the mat to further rotate the left hip extremally.
- You can help yourself with a blanket or a yoga block under the hip.
- The top of the right foot can touch the mat or you may stay lifted on the toes for comfort.
- Deepen the stretch by coming forward with the torso, eventually being able to touch the forward to the mat.
- Hold the position, alternate sides.
Steps:
Plank Pose serves to strengthen the abdominals giving us the ability to better balance the body.
- Begin on all fours.
- Then, walk the feet back, bringing your knees off the floor.
- Straighten the back, stay firm with the arms extended. Alternatively, you can remain on your forearms.
- The shoulders are relaxed and away from the ears.
- Gaze is forward or downward.
Balasana – (Child’s pose):
Steps:
- Begin kneeling on the mat.
- Spread your knees approximately shoulder width apart.
- Then, bring your torso forwards and sink it in-between your thighs.
- Attempt to bring the forehead to the mat and arms extended in front, or resting besides the body.
- Breathe for a few cycles.
Savasana – (Corpse pose):
Steps:
Oftentimes, a finishing asana, Savasana is maybe the least challenging pose, but also very important.
- Lie down on your mat face -up.
- Separate your legs and send the arms downward to the sides of the body, but not touching.
- Then, rotate your palms facing up and allow your feet to relax, falling to the side.
- Allow every part of your body to relax, even your facial muscles.
- Keep attention to the breath, relax as long as you see fit.
Final Thoughts!
There you have them! The 10 yoga poses to do everyday! They are beginner friendly and absolutely amazing to help work your and connect with your mind at the same time!
References:
- https://osteopathic.org/what-is-osteopathic-medicine/benefits-of-yoga/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654/
- https://www.nccih.nih.gov/health/yoga-what-you-need-to-know
- https://www.yogabasics.com/learn/history-of-yoga/#:~:text=The%20beginnings%20of%20Yoga%20were,by%20Brahmans%2C%20the%20Vedic%20priests.
