10 Yoga Poses You Can Do Everyday
10 Yoga Poses You Can Do Everyday
Health experts have always maintained that yoga is one of the most wholesome forms of exercise that promotes both physical and mental wellbeing. The physical exertion it entails invigorates various muscle groups while its meditative properties relax and rejuvenate the mind.
It is thus recommended that anyone inclined to healthy living should incorporate yogic practice into their daily routine. However not many people take it up for they believe it to be extremely complex and unsuitable for performance by oneself at home.
While it is true that more advanced yoga poses are best undertaken under expert guidance. However, the more basic poses are simple yet beneficial, suitable for practicing at home. You could perform these regularly and enjoy the pleasures of a healthier body and mind in no time.
So here are 10 yoga poses that you can do everyday – all you need is peaceful surroundings, comfortable clothing and a yoga mat.
The Mountain Pose or Tadasana
Posture – Begin by standing straight with your big toes touching. The heels may be slightly apart if the ankles are touching uncomfortably. Breathe deeply as elongate the spine, while rotating both thighs inward. Draw the belly in slightly as you inhale, and widen the collar bones loosening all muscles as you go. All of this should happen over the course of a half minute or more.
Benefits – Helps to improve posture, bring the body into proper alignment and may even help relieve back pain.
The Tree Pose or Vrishkasana
Posture – Begin by assuming the mountain pose so your ankles are touching, back is straight and shoulders relaxed. Now shift body weight from both feet to the left as you raise the right foot, folding it at the knee. Rest the sole of your right foot on the inner thigh region of your left leg. The right calf should now be perpendicular to the left and parallel to the floor. Perform this movement slowly, so as not to lose balance. Once you are have comfortably assumed the posture and held it for a few seconds, fold your arms in the prayer pose, with palms meeting at the chest. Slowly stretch the arms to extend the prayer pose above your head. Remain in this position for as long as possible. Repeat by switching legs.
Benefits – Stretches the legs, arms and spine, improves concentration and balance, opens up the hips, rejuvenates and relaxes the mind.
The Downward Facing Dog
Posture – Assume a position on the ground with all fours deployed; the wrists should be under the shoulders and knees below the hips. Now widen the fingers so they are splayed and curl the toes inward. Lift your torso in the direction of the feet while using the arms as leverage to propel the movement. The chest should be inclined towards the lower body so that all body weight is not on the arms anymore. Hold this position for a few seconds and then sink back down onto all fours gently again.
Benefits – Stretches lower back, improves blood circulation, increases bone density, relaxes the body, helps improve concentration , remedies sleepiness.
The Cobra Pose or Bhujangasana
Posture – Begin by lying on your stomach with your feet and legs touching lightly and your forehead on the floor. Place your palms under your shoulders so that your arms are parallel to your torso. Now breathe in as you gently lift your head, chest and abdomen off the floor – your navel should be touching the ground however. Stretch your spine and extend your neck upwards. Your body weight should be on your arms which would be taut by now. Hold the pose for a few seconds and bring your abdomen back to the floor as you exhale.
Benefits – Stretches the spine, chest and abdomen, strengthens arms and shoulders, alleviates menstrual irregularities, firms the buttocks, increases flexibility, enhances the mood.
Posture – Lie on your back with your knees folded and pointing skyward. Keep your legs hip-length apart and arms by your side. Inhale and slowly raise your abdomen off the ground. You chin should automatically incline towards your chest – keep moving your abdomen till the chin and chest touch. Your body weight will rest upon your neck, arms and shoulders. You should feel your hips clenching in this position. Hold the position for at least a minute and then lower your body as you exhale.
Benefits – Stretches the chest and abdomen, strengthens the spine, hamstrings and buttocks, helps improve circulation, aids digestion, calms the nervous system.
The Butterfly Pose
Posture – Sit on the floor with your legs straight out before you. Inhale and bring your feet inward, towards the pelvis. Get your feet to touch so you are making the prayer pose with your feet. Hold them as close to your body as comfortable and flap your semi-folded legs up and down, like a butterfly’s wings. Slowly increase the pace of movement and feel the stretch on the inner thighs. After a few minutes, exhale as you release your legs to their original position.
Benefits – Stretches the inner thighs and pelvic area, helps in fortifying intestinal and bowel movements, helps alleviate pain from fatigued lower body muscles, may even help lessen menstrual discomfort.
The Camel Pose
Posture – Kneel on the ground with your knees lightly touching and hands on the hips. Your soles should be turned skyward. Inhale deeply as you draw your tailbone towards the pubis. Simultaneously stretch your arms to touch the soles of your feet. Your head will be thrown backward naturally, but do not extend the neck – keep it in neutral position. Hold the pose for a few breaths and then exhale as you resume the original position.
Benefits – Helps invigorate the digestive system, stretches the abdomen, strengthens spin, neck and shoulders, may also help alleviate menstrual discomfort.
The Cat/Cow Stretch
Posture – Assume a position where you are on all fours with your palms under your shoulders and knees beneath the hips. Imagine your spine as a straight line whereby your neck, shoulders and tailbone are in line without indentation. Inhale and slowly push your navel downward and face towards the ceiling with toes curling inward. The movement should lower your abdomen and chest, though it should begin with the tailbone, so the neck is last to move. Exhale and round your spine, pushing your abdomen in the opposite direction to the previous movement. Lower your face towards your navel and release your toes. Continue to alternate between inward and outward spinal movement with every breath. Continue the stretching for 7-8 cycles at least.
Benefits – Strengthens and stretches spine, neck and abdomen, stimulates organs in the gut, improves emotional balance by calming the nervous system, improves coordination and breathing.
The Happy Baby
Posture – Lie on your back and bring your knees towards the chest. Let them rest on your abdomen as you stretch your legs outward. Your calves should be in a perpendicular orientation vis-a-vis the ground. Hold the outer edges of your feet with your hands as you curl the toes inward and push the knees downward. Hold the position for a few seconds and then loosen your grip. Continue with this tautening and loosening for a few cycles and then release your legs to resume the original pose.
Benefits – Stretches and elongates the lower back, stretches the hamstrings, releases stress and relaxes the body all over.
The Child Pose
Posture – Sit on your heels with the hips resting on the upturned soles of your feet. Bend forward at the waist and lower your chest towards your knees. Simultaneously, stretch your arms, formerly resting by your sides with palms facing downward. Extend the arms as far as possible with them still touching the ground. Hold the position for a minute at least and then uncurl slowly, feeling the movement of every vertebra.
Benefits – Relaxes the body, particularly the spine, even helps relieve constipation.
These poses are simple and very effective in promoting general wellness. They can be performed without supervision in the comfort of one’s home, though open surroundings are highly recommended.
Some things must however be kept in mind. These poses seem simple and you may have the urge to overdo them, particularly in the early days. However, these poses do strain different muscle groups and you could end up being very sore if you start out with too much vigour or repetitions.
Hence, ease into a intensive routine – start out with few repetitions and increase intensity and duration, bit by bit every day. Over time, you will notice that these exercise help relieve stress while also toning and firming bodily muscles.
Once you are proficient with these, you could explore variations and more complex forms of these exercises. However, if you are trying something ambitious, proceed with caution or perhaps even consult an adult.
Whenever performing these poses, the am however should not be to simply test and increase the body’s flexibility but also relax the mind. If yogic practice is not bringing you peace of mind, it is failing its primary purpose.
YOGA LESSONS IN DAMANSARA PERDANA
Maya Yoga Samudraa is the brainchild of its principal, Datin Suleiha Suguna (Sue). It was founded in 2009 but has been operating since 2006 under the name Maya Yoga Studio.
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