Incorporating yoga into your daily routine can offer numerous physical and mental benefits. It helps improve flexibility, strength, and posture while also reducing stress and promoting relaxation. Here are 7 Best Yoga Poses You Should Do Daily practice for a balanced and holistic wellness routine.
Adho Mukha Svanasana (Downward-Facing Dog)
Benefits: This foundational pose stretches the entire body, particularly the shoulders, hamstrings, calves, and arches of the feet. It also helps strengthen the arms and legs, while improving blood flow to the brain.
How to Perform:
- You should start with your hands and knees, and then your wrist should be aligned under your shoulders, and then your knees should be under your hips.
- Spread your fingers wide and press firmly into your palms and fingertips.
- Tuck your toes and lift your knees off the floor, straightening your legs and lifting your hips toward the ceiling.
- Press your heels toward the ground, even if they do not reach.
- Hold the pose for several breaths, focusing on elongating your spine and maintaining an even distribution of weight between your hands and feet.
Balasana (Child’s Pose)
Benefits: Child’s Pose is a restorative pose that gently stretches the hips, thighs, and ankles while promoting relaxation and reducing stress. It can help alleviate back and neck pain when performed with the head and torso supported.
How to Perform:
- You should kneel on the floor with big toes touching each other, and knees should be apart.
- Sit back on your heels and slowly bend forward, extending your arms in front of you or resting them alongside your body.
- Put your forehead on the floor and then take deep breathes, and leave your body relax.
- Stay in the pose for as long as needed, focusing on your breath, and feeling the stretch in your hips and back.
Marjaryasana-Bitilasana (Cat-Cow Pose)
Benefits: This dynamic sequence warms up the spine, improving flexibility and relieving tension in the back, neck, and shoulders. It also helps synchronize movement with breath, promoting a sense of mindfulness.
How to Perform:
- You have to start with your hands and knees, with your wrists under your shoulders, and then your knees should be under your hips.
- Inhale as you arch your back, dropping your belly toward the mat and lifting your head and tailbone.
- Round your spine with exhaling, and then tuck your chin to your chest, and then draw your belly button to your spine.
- Continue to flow between these two positions for several breaths, coordinating each movement with your inhale and exhale.
Tadasana (Mountain Pose)
Benefits: Mountain Pose is a standing pose that improves posture, balance, and body awareness. It strengthens the thighs, knees, and ankles while toning the abdominal muscles.
How to Perform:
- You have to stand, with your feet together, and arms at your sides.
- You should distribute your weight across both feet evenly, and then engage thigh muscles.
- Lift your chest, roll your shoulders back and down, and let your arms hang naturally.
- Press into the ground with your feet and feel the extension through the crown of your head.
- Hold the pose for several breaths, focusing on your alignment and breathing deeply.
Vrksasana (Tree Pose)
Benefits: Tree Pose is excellent for improving balance and stability while strengthening the legs and core. It will make you more focused and concentrated, and will enhance your stability.
How to Perform:
- Stand tall in Mountain Pose.
- You have to shift your weight onto your right foot and then slowly, you have to lift your foot off the ground.
- Place the sole of your left foot against your inner right thigh, calf, or ankle (avoid placing it directly on the knee).
- You have to bring your hand to your heart and put it in prayer position or have to extend them overhead.
- And then try to find the focal point for balancing and hold the pose for several breaths and then switch sides.
Virabhadrasana II (Warrior II)
Benefits: Warrior II strengthens the legs, opens the hips and chest, and enhances stamina and endurance. It also improves balance and stability.
How to Perform:
- You have to stand with your feet wide apart, and then turn your right foot at 90 degrees, and then place your left foot slightly inward.
- Bend your right knee over your right ankle, keeping your left leg straight and strong.
- You have to extend your arms out to the sides shoulder height, with your palms facing down.
- Gaze over your right hand and hold the pose for several breaths before switching sides.
Savasana (Corpse Pose)
Benefits: Corpse Pose is a restorative pose that promotes deep relaxation and stress relief. It allows the body and mind to integrate the benefits of the yoga practice and encourages a state of mindfulness.
How to Perform:
- Lie flat on your back with your legs extended and arms resting alongside your body, palms facing up.
- You have to close your eyes and leave your body relaxed.
- Breathe naturally and deeply, focusing on each inhale and exhale.
- Stay in the pose for 5-10 minutes, allowing yourself to fully relax and rejuvenate.
Incorporating these seven yoga poses into your daily routine can bring about significant improvements in your physical and mental well-being. By dedicating just a few minutes each day to practice these poses, you can enhance your flexibility, strength, and balance while promoting relaxation and reducing stress. Whether you are a beginner or an experienced yogi, these poses offer a solid foundation for a balanced and holistic yoga practice.