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Yoga Poses You Should Practice Daily

By on January 31, 2017

What do you do to get rid of muscle soreness, stiffness, and daily stress?

Why Not Try Yoga Poses Mentioned Below.

Yoga has lots of health benefits. It increases the flexibility of the body, increases the strength of the muscles, tones the muscles, improves the respiration, improves vitality, increases energy level, balances metabolism, reduces weight, improves work performance and protects from injury.

Here in this article, I have mentioned 10 yoga poses that you should practice daily to keep yourself fit and healthy. And yes, all these yoga poses will take not more than 5 minutes as you need to hold one pose not more than 30 seconds. You can practice them for more time if you want. Also, you don’t need to practice them all together. If you want, you can scatter them throughout the day.

Yoga poses to do daily

1.Downward Dog

This yoga pose is meant to stretch the entire back including calves, hamstrings, and Achilles.

How to do

Sit down to kneel down position on the mat. Keep your hands under the shoulders. Keep the fingers widespread. Now tuck your toes and push up your body off the mat. While doing so engage the abdominals and keep your feet and hands on the mat. By pressing through hands gently move your chest towards the thighs and your heels should move towards the ground.
Downward Dog

Downward Dog

2.Standing Side Bends

This will lengthen the tight back and a compressed spine

How to do

Stand tall. Keep your legs and feet together. Inhale and reach your both arms overhead. Make sure your arms are straight. Now lower right arm down to its side and make sure your body should gently bend towards that side. Exhale while you lengthen the other arm over the head. Inhale and return the arms overhead in the center. Exhale and repeat the step on another side.

Standing Side Bends

Standing Side Bends

3.Crescent Lunge

This yoga pose lengthen the spinal column and opens the tight hip flexors

How to do

Stand up and then slowly step your left foot’s ball to the back. Make sure to keep your feet wider. Now Reach your arms overhead and keep them straight. After this right knee is bent to 90 degrees. Continue to reach up. Also, lengthen your back leg and as you do so relax your shoulders. After 30 seconds, switch your side.

Crescent Lunge

Crescent Lunge

4.Up Cobra

This yoga pose opens the front of your shoulders and chest

How to do

Lie down on the mat with your face down. Lift your head slightly. Your hands should be sitting on your shoulders. Now by pointing your toes and keeping the top portion of your feet on the mat exhale and raise your body and legs up. This is done by pressing the top portion of your feet and your hands. Do this until your arms are straight.

Up Cobra

Up Cobra

5.Cow

This yoga pose maintains the flexibility of the spine and relieves the tightness in the back

How to do

Begin with the position where your knees are directly under your hips and hands directly under your shoulders. Your spine should be in neutral position. Lift your tail bone and your heart. Your back should curve down gently. Focus on lifting and try not to press your back down so that curve happens naturally. Look upwards, relax your neck and gently breathe.

Cow

Cow

6.Cat

This yoga pose also maintains the flexibility of the spine and relieves the tight back

How to do

Start with the position where your hands are directly under your shoulder and knees under the hips. Make sure that the spine is in a neutral position. Now tuck the tailbone slowly. The crown of your head should also be lowered and the back will gently and naturally round. Now draw your navel up and gently breathe.

Cat

Cat

7.Happy Baby

This is a relaxing yoga pose that opens the groin, lower back and thighs

How to do

Lie on the mat with your back. With your index and middle finger grab both your big toes. Draw the toes down and the knees will be pulled towards the shoulders. Keep the elbows gently pressing the knees and breathe gently.

Happy Baby

Happy Baby

8.Windshield Wiper

This yoga pose stretches the lower back and hip sand relieves sciatica.

How to do

Lie on your back on the mat. Keep your knees bent, feet flat and arms stretched on both the sides. Now lower your knees on your left side and slowly place on the floor. Breathe and engage your abdominals. Slowly pull your knees back to the starting position. Repeat this on the other side.

Windshield Wiper

Windshield Wiper

9.Yogi Squat

This yoga pose keeps you moving and walking by keeping your hip flexors open and the joint of hip mobile.

How to do

Sit on your feet, crouched down and your tail bone between your hands and ankles as if praying. Press both the hands firmly and also press the elbows against your inner thighs. Breathe gently and hold this position for 30 seconds.

Yogi Squat

Yogi Squat

10.Pigeon

This yoga pose stretches the hips
Sit in plank position. By tightening your abdominal muscles pull the left knee towards your left hand. While doing so place your left foot close to the right hand. Try to keep your back leg longer and your hips even. Hold for 30 seconds, breathe and then switch the side.

Pigeon

Pigeon

Dr. Ritu Kumari Gupta
Dr. Ritu Kumari Gupta:  Professionally a homeopathic doctor and a dietician Dr. Ritu Kumari Gupta is passionate about writing health and parenting blogs. She believes in holistic approach towards health and well being.
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