Everyday Yoga Poses For Beginners – No matter where you find yourself on your fitness journey (including not being on that journey whatsoever) there is one thing we all have one thing in common: the need to stretch. Why? Well, it turns out there are many reasons. This is where everyday yoga poses come in.
Yoga poses have been known over time to aid healthy living. They have answered several questions on how to stay in control while keeping calm. They also help to maintain a work-life balance while helping you to relax.
Yoga poses are in fact a secret to an endless well of energy and health of mind, soul, and body. Yoga poses are essential must do to help you reduce the risk of depression and stress.
Research published by the American Psychological Association (APA), claims that a multi-week regimen of yoga exercises are useful for lessening the symptoms of depression. There are several everyday yoga poses available that helps to improve health. However, not all of them require an extended period. Many can be done in 10 minutes.
Why You Should Do Yoga Every Day
- The most obvious benefit of stretching is to relieve stiff, sore muscles. Whether you are hurting from a hard workout or stiff from being sedentary, stretching alleviates muscle pain
- Everyday Yoga helps to negates muscle stiffness that can prevent you from doing the full range of motion exercises, cause injury and worst of all keep you from progressing with your fitness goals. Stretching after workouts help prevent your muscles from becoming stiff and sore the next day, so you can be ready to get back at it again tomorrow
- Yoga Poses helps to relieve stress plus the flexibility benefits that everyone desires. Don’t underestimate the damage stress can have on both your mental and physical health. A brief stretch break that utilizes deep breathing can provide a respite during the day to find clarity and slow down your breath.
In this article, we have for you six everyday yoga poses that aid healthy living. Whether you’re a seasoned yogi or a beginner, these poses can be as intense or straightforward as you want them to be.
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Top 6 Everyday Yoga Poses For Healthy Living
1. Downward Facing Dog (Adho Mukha Svanasana)
The Downward Facing Dog is a fundamental part of any yoga routine. Although it can prove to be a challenge, it gives pain relief benefits and a broad stretch that keeps you on top of your day.
Though perfecting this pose may take time, maintaining proper posture and positioning aids your progress. To avoid injury, it is also vital that you pay attention to how you feel while in this position. The Downward facing dog is also one of the everyday yoga poses that help to stretch your hamstrings.
- Stand on your arms and feet (like a dog) so that your body looks like a table
- Exhale and lift your hips gently, keep your elbows and knees straight. Make sure your body forms an inverted ‘V’
- With your toes pointed out, ensure your hands are in line with your shoulders and your feet in line with your hips
- Then, push your hands into the ground and stretch your neck. Your ears should touch your inner arms, and you should turn your gaze to your navel
- Hold this position for a few seconds
- Then, bend your knees and go back to the starting position.
Caution: Do not try this pose if you are recuperating from a back injury, an injury to your hips, shoulders or arms. Avoid this pose if you are a high blood pressure patient.
2. Thunderbolt Pose (Bajrasana)
Thunderbolt Pose is a traditional and ancient yoga pose that is performed while seated. It is usually used for meditation and yogic breathing exercises.
It is also a notable yoga pose which is suitable for after meals as it helps digestion and gives relief from indigestion and gas. Additionally, this posture is perfect for curing high blood pressure, tension, heart diseases, pain in the knees, legs, and calves.
The thunderbolt pose also stretches the thighs, ankles, knees, and feet. This helps to tone the pelvic muscles and improve posture.
- To begin, sit on the floor in a kneeling position
- Then, bring your big toes together and spread out your heels
- Drop your buttocks so that they are comfortably resting on the seat created by your feet
- Keep your head, neck, and shoulder straight and your eyes closed
- Put hands on your knees with your palms facing down
- To release the pose, drive your palms firmly into the floor and lift your butts. Cross your ankles and shins under your body, and then stretch your legs straight out in front of you.
- Do this pose every day after your meal for a minimum of 5 minutes.
Caution: Do not try the Thunderbolt pose if you have a current or recent knee or ankle injury.
3. Pigeon Pose (Eka Pada Rajakapotasana)
Next on our list of everyday yoga poses is the Pigeon Pose. The pigeon pose works to stretch the thighs, groins, and abdomen. In this posture, the stretch can often be felt deeply in precise upper-leg and hip muscles, including the psoas, piriformis, TFL (tensor fascia latae) and gluteus maximus.
Because Pigeon Pose can be energetic and intense, always remember to breathe steadily while holding the pose. Especially when you feel any form of discomfort.
- Start by sitting in a plank position
- Now, pull your right leg to your body by bending your right knee
- Ensure that your right knee is spread toward your right hand while your right foot is as close as possible to the left foot
- Make sure your back is straight and your left leg long and straight as well to the back while easing your hips
- Hold the pose for 30 seconds while breathing
- Then switch legs and repeat the pose.
Caution: Do not try this pose if you have a current or persistent injury to your knee, ankle, or sacroiliac joint. Pregnant women should keep their torso elevated.
4. Mountain Pose (Tadasana)
Although this pose is simple, it is one of the best everyday yoga poses to achieve a good standing posture. The mountain pose is a fundamental pose for all other yoga poses.
When you do it regularly, it helps to strengthen your knees, thighs, and ankles. It also helps to get your abdomen and buttocks well toned. The mountain pose is excellent for those who wish to enhance their height in their formative years.
It also helps improve balance while improving your digestive, nervous, and respiratory systems.
- Stand straight, and place your legs somewhat apart, with your hands dangling beside your body
- It is important that you make your thigh muscles firm and raise your kneecaps while ensuring the lower part of your belly is not hardened
- Strengthen the inner arches of your inner ankles as you raise them
- Now, visualize a burst of white light (energy) moving through your ankles, up to your inner thighs, groin, spine, neck, all the way up to your head
- Then, gently twist your upper thighs inward and stretch your tailbone such that it is towards the floor while lifting your pubis closer to your navel
- Look slightly upward
- Now take a breath and pull your shoulders, arms, and chest upwards; raise your heels to ensure your body weight is on your toes
- Feel the stretch of your body from your feet to your head.
- Retain the position for a few seconds; then exhale and release.
Caution: Do not try the pose if you are suffering from a recent or chronic shoulder injury.
5. Bridge Pose (Setu Bandhasana)
The Bridge Pose an efficient remedy for lower back pain and spinal stiffness. It stretches the spinal cord making you look taller and instills an air of self-confidence.
It is a way of giving the body an intense workout. The pose works to give the core body and lower back muscles good exercise and endurance training. This helps to keep your body upright and well-balanced.
Apart from these benefits, it also stimulates the endocrine and nervous systems while bringing a rush of energy into the whole body.
- To begin this pose, lie flat on your back
- Then, bend your knees and place your feet on the floor hip-width apart. Ensure that your ankles and knees are in a straight line
- Allow your arms rest beside your body, with your palms facing downwards
- Inhale, and raise your back (lower, upper, and middle) off the floor. Roll in your shoulders, and make sure your chin meets your chest without having to move it. Let your shoulders, feet, and arms carry your weight
- Tuck in your butts as you squeeze them. Make sure your thighs are parallel to each other and the floor
- Intertwine your fingers and drive your hands harder to the ground to raise your torso higher
- Hold this posture for at least a minute while breathing slowly and deeply
- Exhale and release the pose.
Caution: Please do not try this pose if you are experiencing neck injury or have back problems. Pregnant women may perform this pose, but not to the full capacity. They must do it under the supervision of a yoga specialist. If they are in their third trimester, they must do this pose with a doctor’s approval.
6. Corpse Pose (Savasana or Shavasana)
Even though the corpse pose looks easy, it is a meditative pose that causes conscious relaxation. It is one of the vital everyday yoga poses and should be performed at the end of every yoga routine.
This is because it helps you to relax after your yoga session. It might look pointless when you start, but as you continue, you will find that it is a good pose for improving your health.
Finally, the corpse pose comes highly recommended because it allows you to take in everything you have done in your session while flushing your toxins, lowering your blood pressure, and clearing your mind before you start your day.
- Lie down on your back with your legs straight on the floor and both feet shoulder-width apart
- Then, turn your toes out as far as possible, letting your fingers curl up slightly
- Ensure that your head and spine are in a straight line and relax the whole body
- Stop all physical movement and close your eyes gently
- Now, consciously watch your breathing and allow it to become rhythmic and restive
- Do this pose for at least 5 minutes.
Still looking for a means to enjoy inner peace, relief stress, and depression? Yoga is the answer! These yoga poses are an effective way to strengthen your core while deriving inner peace and tranquility.
Feel at peace always with your body, mind, and soul simply by using these yoga poses in your daily routine.