11 Yoga Poses You Should Do Every Day
What do you think of when someone mentions the phrase "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 in a meditative state for clarity and overall better function.
Although it is more of an ancient bodily craft, the steps have varied little over time and can still be used today for fun, relaxing, protect lower back pain and slightly challenging work out. Yes, yoga is a workout and a great one at that! Performing yoga poses is a work of art and should be treated 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, all yoga requires is a comfortable space and clothes that your body can move around in 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 practiced yoga every day one would wonder what sort of yoga poses should be done daily. Here is a list of eleven yoga poses that can be, and should be, done on a daily basis.
11 Yoga Poses
#1: Downward Dog/Downward-facing dog.
The Downward dog is perhaps the most commonly known yoga position of all time. It is simple to do for most body types and doesn't harm the body in any way. It relieves some pain. It's also a great way to start your day because it stretches both your hamstrings and your back muscles. It's also relatively easy to perform.
#2: The Child's Pose
The child's pose, which is also called the Balasana, is another common yoga pose that's great to do daily. It stretches out the thighs, hips, lower back, knees, and ankles. Even though most yoga is good for reducing stress and muscle tension, the Balasana is especially useful for this as well as reducing the risk of headaches. While the Downward dog is more useful in the morning, the Balasana is better done at night since it is a more relaxing yoga pose.
#3: The Tree
The Tree is best known for its ability to help you improve your balance and strengthen up your core. It can be difficult for beginners to master but these skills are important in any yoga routine. This yoga pose also stretches your shoulders, groin and inner thighs, and chest. If you are starting out, I recommend leaning against a wall or holding onto furniture while performing the yoga pose.
#4: The Locust
Also known as the Salbhasana, the Locust focuses on stretching the back muscles and relieving tension. For some people, it may be difficult to perform, but I recommend it as it helps a lot with the lower back pain.
#5: The Standing Forward Bend
The Standing Forward Bend or more appropriately known the Uttanasana works with stretching your hamstrings. But it also helps stretch out the lower spine, lower back and is relatively easy to perform. Holding this yoga pose for as long as you can is a great exercise.
#6: The Warrior 2
The Warrior Two is a better yoga pose for the afternoon when people start to slog at the end of their workday. It's more of an energizing pose and will get the much-needed boost to anyone's workday for the final stretch.
#7: Pigeon Pose
The Pigeon Pose, also known as Eka Pada Rajakapotasana, is a good pose for stretching out the hips. This is healthy and useful because during the day hips are usually tense and this yoga pose releases them and helps them relax. It's best to hold this pose from 10-20 seconds to get the full effect since it takes some time for the hips to open up. Since this pose isn't easy for most people to perform, it may be simpler to start with the Eye of the Needle pose which is the same kind of stretch only in this case it's performed while laying down on your back.
#8: Seated Forward Fold
The Seated Forward Fold is a great yoga pose that aids in digestion and should be done after a meal, but it can best be done in the early afternoon like after lunch. It also does an excellent job of stretching out the back.
#9: Cat-Cow Stretches
The Cat or Cat-Cow yoga pose is a good exercise for stretching out the spine. Usually done in the morning, the Cat-Cow is best done 5-10 times. Not only is it good for waking up the entire spine after a restful night, but it also stretches out the rest of the body.
#10: Mountain Pose
Referred to also as the Tadasana, the Mountain Pose-like the Tree-is a pose that helps your balance and your core muscles. It also increases awareness and makes it better to live in the moment.
#11: Savasana/Corpse Pose
Finally, the Savasana or the Corpse Pose is the yoga pose to end your day or your yoga workout. It's similar to the cool-down of any workout and is intentional, the meditative relaxation that clears your mind for focus. It grounds you and allows you to take in the benefits of the entire set of yoga poses you did today.
Yoga is an amazing past-time and a way to keep your body limber, flexible, toned and most important of all: healthy! These eleven yoga poses are sure to keep your body in shape while keeping your mind at ease, focused and happy. While you are considering which yoga pose to pursue next, or perhaps even using the ones on this list, I would suggest a few of the items on our website to better yourself in the means of making your yoga poses really work for you.
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