Yoga, an ancient practice, has been around for thousands of years. Yoga can be used to help you connect with your body and mind. Yoga helps you to focus on your breathing and not on the future or past. This is a great way to clear your mind and make better decisions.
Yoga can help your body in many ways. It can improve your ability to control your breathing and even aid in relaxation. However, on some days, yoga can be too tiring. This 10 to 15-minute sequence will stretch the hips, back, and hamstrings. This is a maintenance plan that will help you run smoothly until you can do a complete tune-up.
These are 15 yoga postures that you should do every day to help ease tension and recharge your body.
1) Bridge – Bandha Sarvangasana
Bridge yoga poses are a great way to relieve back pain. The bridge pose allows the spine to stretch out, allowing for flexibility up and down. The bridge poses not only help your spine but also open your chest. The opening of your chest helps relieve pain in the upper back and improves your breathing.
2) Downward Dog – Adho Mukha Svanasana
The Downward Dog position is great for getting oxygen to your brain and allowing your body to relax. Your hamstrings will also be stretched while you are in the Downward Dog pose. In addition, the Downward-Facing dog poses tones and strengthens arms and legs, lengthens the calves and hamstrings, and prepares the body and legs for heating.
3) Balasana – Child Pose
It is important to relax your body. Child pose is a great way to relax your neck, back, hips and neck. It also helps you stretch and soothe them all at once. It is important to take a deep breath while in this pose.
4) Sukhasana – Easy Pose
As its name suggests, Sukhasana is a simple yoga stance with a comfortable Asana. It doesn’t have many contraindications. If you are suffering from back pain or agony, don’t sit in this position for more than 5 minutes. Likewise, people with a knee injury should not be seated in this position for too long. The three best benefits of the easy position are
1) It regulates your breathing which is soothing for your body,
2) It opens your hips wide, and
3) It straightens your spine.
5) Virabhadrasana 1 – Warrior I
For anyone who is looking to stretch their shoulders and open up their chest, the Warrior 1 position is ideal. This pose helps you to focus on your inhale and exhale slowly while giving your mind and body the calmness they need.
6) Virabhadrasana II – Warrior 2
Warrior 2 is similar to Warrior 1, but with a slight twist. Warrior 2 requires you to concentrate your body on expanding your arms and regulating your breathing. Virabhadrasana 2 gives you a good stretch in your legs, shoulders and ankles. This is a great position for stability and balance. By locking your knees, you reduce blood flow to the lower body and increase blood flow to the upper part. This is good for the intestines and liver. It also benefits your stomach, abdomen, and stomach.
7) Triangle – Trikonasana
You must alternate your right and left sides when doing the Triangle pose. This position helps to reduce pain and flexibility in the neck. When leaning, make sure your shoulders are aligned with each other.
8) Four-Limbed Staff – Chaturanga
The Four-Limbed Staff is a great way to strengthen your wrists and abdominal muscles. Chaturanga Dandasana forms a key component of Ashtanga Vinyasa and Power Yoga. Chaturanga strengthens the wrists, arms and lower back. Chaturanga prepares the body to perform more difficult arm balances. It works in a similar way to a push-up. However, it strengthens the muscles around the spine, which can help improve posture.
9) Chair – Utkatasana
Utkatasana, also known as chair pose, is a deep squat in which you bend your knees and place your legs so that you feel like you’re sitting in a chair. This pose involves your lower body, including your hips and legs.
The Chair pose is a great way to tone your legs and focus on your leg muscles. This pose is not only good for your legs but also targets your calves as well as your ankles.
10) Vrksasana – Tree
Tree pose is simple and all it takes to be stable! However, it is very important to maintain a straight posture while in the Tree pose. This means that your spine should be straight and your hips open to allow for a little stretch. This is the best way to avoid falling.
11) Navasana – Boat
Do you want to improve your core strength? You can also improve your posture. These are the two main purposes of Boat yoga. Your abdominal area will be targeted if you straighten your legs and raise your chest, allowing your back to be straight. This is a great way to increase strength in your core.
12) Crow – Bakasana
Crow Pose is a strengthening exercise for your wrists, forearms and abdomen. It also helps to stretch your upper back. In addition, it increases balance and core strength.
Mastering Crow will increase your yoga confidence and open up the possibility of doing more poses that require arm balance. In addition, it can improve your awareness of your body’s position in space (called Proprioception) and help you to control your body.
To master Crow yoga, balance is key. It’s all about the wrists, forearms and abdomen. If you feel tenderness in your hamstrings, the Crow pose will help stretch them.
13) Arm Balance – Pincha Mayurasana
For your health, it is essential to have a good blood flow throughout your body. This is the ideal position for you to do arm-balance yoga. However, this is a difficult pose, so don’t be afraid to ask for help.
14) King Dancer – Natarajasana
Shoulder pain? You can relieve your shoulder pain by doing the king-dancer yoga position. It also improves your balance. This pose also strengthens your core and legs by focusing on your core muscles.
15) Savasana – Corpse
Savasana refers to a way of slowly relaxing your body, one part at a time, one muscle at a time, and one thought at a time. This practice, which is repeated daily, helps to relax the body and allows it to release stress. As a result, you will also feel better about your physical and emotional well-being.
It is important to take a break from yoga after a hard session. You can relax and rejuvenate with the corpse yoga position. It also lowers your blood pressure.
These are the 15 best yoga poses you can do every day! These poses are easy to learn and help you connect with your mind and body.
Namaste!