Are you short on time but still want to get into a good yoga practice daily?
Here are seven yoga poses that you can do every day to improve your flexibility, circulation, strength, and balance.
Let’s get started!
1. Legs up the wall (Viparita Karani)
Legs up the wall is a restorative yoga pose that offers a host of benefits.
The pose helps to relieve stress and tension and can be helpful for those who suffer from anxiety or insomnia.
In addition, legs up the wall help to improve circulation and can be beneficial for those who suffer from varicose veins or other circulatory problems.
The pose is also said to help activate the parasympathetic nervous system, promoting a sense of calm and well-being.
To perform legs up the wall, simply find a wall and position yourself so that your buttocks are close to the wall and your legs are extended straight up.
If you need more support, you can place a pillow under your hips.
Stay in the pose for 5-10 minutes, allowing your body to relax completely.
2. Downward facing dog (Adho Mukha Svanasana)
Another yoga poses to practice daily is downward facing dog.
The pose is an excellent way to stretch the entire body.
In fact, it helps to stretch and lengthen the spine, shoulders, and hamstrings and can also help to relieve tension headaches.
In addition, the downward-facing dog can help to improve digestion and boost energy levels.
For beginners, it is important to focus on alignment in order to avoid injury.
The hands should be shoulder-width apart, with the middle fingers pointing straight ahead.
The feet should be hip-width apart, with the toes pointing toward the ground.
The hips should be lifted so that the body forms an inverted “V” shape.
To deepen the stretch, walk the hands forward until the arms are straight.
3. Warrior I (Virabhadrasana I)
Warrior I is a standing yoga pose that strengthens and lengthens the muscles of the legs, back, and arms.
The posture also opens the hips and chest, promoting deep breathing.
To perform Warrior I, start in Mountain Pose (Tadasana).
Step your left foot back about four feet, then turn your left heel so that it is in line with your right arch.
Bend your right knee until it stacks directly over your right ankle.
Reach your arms out to the sides, parallel to the floor.
Then, lift your left arm up toward the sky and gaze up at your left hand.
Hold Warrior I for 5-10 breaths, then repeat on the other side.
4. Triangle pose (Trikonasana)
The triangle pose is a standing yoga pose that is often used as a building block for more difficult poses.
The pose gets its name from the triangular shape that the body forms when in the correct alignment.
The triangle pose can be done with the arms extended overhead or alongside the body, and the front leg can be straight or bent.
The key to doing the pose correctly is maintaining a long, strong spine and keeping the hips squared to the front.
When done correctly, the triangle pose can help to improve flexibility, balance, and strength.
It is also said to help relieve stress and tension and to promote a sense of calm and well-being.
For these reasons, the triangle pose is an essential part of many yoga practices.
5. Bridge pose (Setu Bandha Sarvangasana)
Bridge pose is often thought of as a beginners’ yoga pose, but it can be beneficial for yogis of all levels.
This pose helps to open the chest and lungs, improving circulation and aiding in detoxification.
It is also known to be helpful in relieving back pain, as well as tension headaches and fatigue.
For beginners, it is important to start slowly and be mindful of alignment.
It is also important not to put too much pressure on the neck or head.
With regular practice, a bridge pose can help to improve overall flexibility and strength.
So if you’re looking for a yoga pose to practice daily, be sure to add the bridge pose to your list.
6. Cobra pose (Bhujangasana)
Cobra pose, also known as “Bhujangasana,” is one of the most important yoga poses to practice daily.
This pose not only stretches and strengthens the spine but also stimulates the abdominal organs and can help to improve digestion.
Additionally, the Cobra pose helps to open the chest and shoulders, improving respiratory function.
To get into the Cobra pose, lie on your stomach with your feet hip-width apart and your hands placed beside your shoulders.
Pressing into your palms, lift your head and chest off the ground, keeping your hips anchored to the mat.
As you breathe deeply, imagine your spine lengthening and opening up like a cobra ready to strike.
For a deeper stretch, you can also lift your hips off the ground and press your feet into the mat.
7. Camel pose (Ustrasana)
Camel pose, or Ustrasana, is a yoga pose that is often used as a restorative pose.
It is a good pose to practice daily because it can help to improve flexibility in the spine and shoulders.
Generally speaking, It can also help to ease tension in the back and neck.
To do the pose, start in a kneeling position with your hands on your hips.
Inhale and arch your back, reaching your hands back toward your feet.
Gently press your pelvis forward.
Hold the pose for a few breaths before releasing and returning to a kneeling position.
The truth is, the camel pose is a great way to release tension and increase flexibility.
These are just some of the many yoga poses that you can practice daily to improve your health and well-being.
When it comes to choosing a yoga pose, it is important to listen to your body and choose a pose that feels good for you.
If you are new to yoga, it is always a good idea to start with a basic pose and work your way up to more advanced poses.
Yoga is a safe and effective way to improve your overall health, so be sure to give it a try.
Learn more: How to Start a Yoga Practice at Home