What do you feel when someone mentions “11 yoga poses”? Does an image of a meditative Budha come to your mind? How about a more modern interpretation? Yoga is a long-practiced physical exercise that can help keep the muscles strong and flexible while keeping the mind meditative for clarity and overall better function.
Although it is more of an ancient bodily craft, the steps have varied slightly over time and can still be used today for fun, relaxing, protecting lower back pain, and slightly challenging workouts. Yes, yoga is a workout, and a great one at that! Performing yoga poses is a work of art and should be regaled with as much respect as it requires focus, balance, and attention to the body.
Yoga poses do not need any special equipment to perform, either. Although you may see people toting yoga mats or garbed in yoga pants, yoga requires a comfortable space and clothes that your body can move around without feeling uncomfortable. Lastly, and most fortunately, anyone can do yoga. There is no special training required. All that is required is a ready mind and body. That said, if one practiced yoga every day, one would wonder what sort of yoga poses should be done daily. Below are eleven yoga poses that are recommended for daily practice.
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11 Yoga Poses: You should do every day
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Downward Dog:
To begin, position yourself on all fours with your hands spread apart at shoulder width and your knees spaced apart at hip width. Straighten your arms and legs while pushing your hips up and back. Your body will form an upside-down “V” shape. Keep your heels pressing down toward the ground. While in this pose, take some deep breaths and enjoy the stretch in your arms, legs, and back.
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The Child’s Pose:
Sit back on your heels and slowly lower your upper body down, bringing your forehead to the floor. Extend your arms forward and rest them on the ground. This pose is like a gentle resting position. Take slow breaths and feel the relaxation in your back and shoulders.
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The Tree:
Stand tall with your feet together. Shift your weight onto one foot and slowly lift the opposite foot off the ground. Position your elevated foot’s sole on the inner side of your stationary leg, either above or below the knee. Find your balance and bring your hands together in front of your chest. Take some deep breaths and repeat the same process on the other side. This pose helps improve balance and strengthens your leg muscles.
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The Locust:
Please lay on your stomach and keep your arms by your sides with your palms facing up. Gently lift your head, chest, arms, and legs off the ground. Keep your gaze forward and hold this position for a few seconds. Slowly lower yourself back down. This pose strengthens your back muscles and improves posture.
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The Standing Forward Bend:
Stand with your feet hip-width apart. To perform this action, start by bending forward slowly from your hips while keeping your back straight. Let your upper body hang loosely and relax your neck. If necessary, you may slightly bend your knees. Feel the stretch in the rear of your legs and spine as you perform this exercise. Remember to take a few deep breaths while holding this pose.
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The Warrior 2:
Start by standing with your feet wide apart. To execute the move, twist your right foot outward and bend the corresponding knee. Set your arms straight out to the sides, paralleling the floor. Keep your gaze on your right hand. Maintain this posture for a few breaths, then switch to the other side and repeat. Warrior 2 strengthens your legs and opens up your hips.
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Pigeon Pose:
Begin on your hands and knees. Slide your right knee forward and place it behind your right wrist. Straighten your left leg by extending it backward. Slowly lower your upper body down, resting on your forearms or forehead. Feel the stretch in your hips and buttocks. Take some deep breaths and repeat on the other side.
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Seated Forward Fold:
Sit on the ground with your legs extended before you. Slowly bend forward from your hips, reaching for your feet or ankles. Keep your back straight and lengthen your spine. Breathe deeply and feel the stretch in your hamstrings and lower back.
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Cat-Cow Stretches:
Start on your hands and knees, with your hands straight under your shoulders and your knees under your hips. Inhale and arch your rear, lifting your chest and tailbone (Cow pose). Exhale and round your back, dropping your head and tucking your tailbone under (Cat pose). Move between these two poses, syncing your breath with the movement.
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Mountain Pose:
Stand tall with your feet jointly and your arms relaxed by your sides. Engage your muscles and imagine yourself as solid and steady as a mountain. Keep your spine straight and take slow, deep breaths. This pose helps improve posture and promotes a sense of stability and grounding.
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Savasana/Corpse Pose:
Lie down on your back, allowing your arms and legs to relax naturally by your sides. To relax, close your eyes and take several slow, deep breaths. Allow your body to unwind by letting go of any stress and allowing yourself to relax fully. Stay in this pose for some moments, enjoying the calmness and tranquility it brings.
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Final Thoughts
Yoga is a fantastic pastime and a way to keep your body limber, flexible, toned, and, most importantly, healthy! These eleven yoga poses will keep your body in shape while keeping your mind at ease, focused, and happy. While you are considering which yoga poses to pursue next, or even using the ones on this list, I suggest a few of the items on our website to better yourself in the means of making your yoga poses work for you.
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