Our hectic schedules and life’s unpredictability can often get in the way of our workout habits. But even if you can’t make it to an hour-long yoga class, you can still benefit from completing 10-15 minutes of yoga postures every day.
Remember, there is no finish line on our path to better health and fitness. Every little bit helps! Yoga is an excellent technique to energize your body and get your energy flowing.
Here are five yoga poses and stretches that you should practice every day for the rest of your life!
- Malasana – The Complete Squat
Physically, it aids in opening up the hips and groins. It is one of the most effective yoga poses for relieving constipation and other digestive issues. It stretches and strengthens your knees and legs as well. However, if you have a pre-existing knee ailment, place a block behind your heels to avoid putting further strain on your knees.
Stand with your feet wide apart, same as your hips. Inhale, then exhale, engaging your abdomen and squatting entirely. Allow your toes to point away from you. Bring your hands inside your thighs and use your elbows to push your knees open. Join your palms to lengthen your spine. Hold the pose for 5 minutes while doing Ujjayi breathing.
- Uttanasana – Standing Forward Fold Pose
This basic forward bend cum inversion posture will provide a rush of blood to your head and face. It reduces tension, clears your face, and stimulates hair growth. It provides a fantastic stretch for your hamstrings while also alleviating trapped gas in your tummy. It also assists you in looking inward and remaining grounded.
Place your palms on the floor in Malasana. Inhale, lay your palms on your waist, and straighten your legs slowly. Exhale and fold forward from the hips, pushing your hips back and placing your palms on either side of your feet. Allow your midsection to rest on your thighs and your chin to be near to your shin. Allow gravity to do its work by letting your head hang. While 5 minutes is a reasonable amount of time, you can hold for as long as you can.
If you’re looking for a deeper stretch, try Padahastasana or Hand to Foot Pose.
- Chaturanga Dandasana – Four Limbed Staff Pose
A lower plank, as it is also known, trains your entire body. It helps to sculpt your core while also strengthening your arms and legs. In terms of intangible benefits, this posture improves balance and focus.
In Uttanasana, place the palms firmly on the floor. Then, either walk or jump back into plank position. Lower your body closer to the floor by pushing your elbows back. Maintain a tucked-in stance with your toes. Your body should be parallel to the floor in the final posture. Hold the pose by using your core, buttock, and thigh muscles. Hold it for 30 seconds before extending it to 3 to 5 minutes.
- Bhujangasana – Cobra Pose
With this basic backbend, you can strengthen your entire back while also sculpting and conditioning your glutes and tummy. It’s also a great heart opener. It stimulates the five chakras: Svadhishtana, Manipura, Mooladhara, Vishuddhi and Anahata.
Inhale and scoop forward from Chaturanga Dandasana, dropping the body to the floor. Lift your torso off the floor until you reach your navel. Keeping your elbows bent, gradually tilt your head back and gaze up to lengthen your neck. At the same time, bring your elbows closer to your body to open up the heart. Engage the glutes and thighs and stretch deeper until you get a tingling sensation in your lower back. Hold the pose for 1 minute, gradually increasing to 5 minutes with practice.
- Shavasana – Corpse Pose
It’s time to let go… This is an excellent way to finish your practice. With the Corpse pose, learn to focus, let go, and live deliberately.
When you’ve finished Bhujangasana, gently return your head to neutral and slowly release the backbend, resting your chin and forehead on the floor. Roll to the right and lie down on your back. Allow your legs to spread more comprehensive than your hips and your feet to fall away from your torso. Stretch your hands out, leaving enough room between your armpits to breathe. Maintain a neutral spine posture. Allow your body to unwind.
For 5 minutes, lie down in the posture with conscious awareness of your body and breath. After 5 minutes, move your fingers and toes gently. Turn your head from one side to the other. Step your toes away from your body. Inhale deeply and stretch your entire body. Roll to your right and take a comfortable seated position. Join your palms at the Heart center and bow forward to thank Mother Earth for this lovely practice.
What are your current thoughts? What are your thoughts?
Practice these 5 poses every day for 21 days, creating an intention to help you become who you indeed are and see how your life changes.