Yoga is something so relevant to today’s stressful life. It helps you improve and become a better physical, mental, and spiritual well-being. The best part of it, you can do yoga at any time and almost anywhere.
If you’re looking to improve your yoga skills, there are some basic yoga poses you should practice every day. Also, these poses are suitable for all levels of skill set.
For beginners, these poses will help you greatly when it’s time to move on to more advanced moves. For experts, you may use these poses in your yoga sequence to transition into more difficult poses.
Here are the yoga poses you should practice every day!
1. Child’s Pose
The child’s pose is usually the first pose a person learns when starting out yoga. It is commonly known as the go-to resting position that can be sequenced between more challenging asanas.
This pose helps you to gently stretch 3 areas: hips, thighs, and ankles. It’s great for relieving neck and back pain when you perform it with your head and torso supported. Also, it helps to relieve stress and fatigue by calming your mind.
Other than that, practicing child’s pose gives you an opportunity to breathe fully and consciously into the back of the torso (something we don’t do often) which can help release the tension in your body. As you inhale, imagine your back torso forming a dome shape towards the ceiling as you lengthen and widen your spine. With each exhale, try to release the torso more deeply into the fold.
If you face difficulty sitting on your heels, you may use a thickly folded blanket and place it between your back thighs and calves.
2. Corpse Pose
The corpse pose may not look much, but it is probably one of the most challenging yoga poses you should practice every day. This is because it’s a pose of total relaxation.
As you lay on your back, the pose will allow you to relax your body, mind, and spirit. It helps you to find your center, and ultimately, bring you peace. The corpse pose is something you should do at the end of every yoga workout. It brings everything full circle.
The benefits of practicing the corpse pose also include reducing headache, fatigue, insomnia, and stress.
To bring your yoga workout full circle, perform the corpse pose at the end of every yoga workout.
3. Downward Facing Dog
Downward facing dog is one of the most widely recognized yoga poses that can help to fully stretch your shoulders, hamstrings, calves, arches, and hands. The muscles you engage in this pose is also an excellent preparatory for almost every other yoga poses.
Other than offering a rejuvenating stretch, it also helps to relieve headache, insomnia, back pain, and fatigue. If you’re feeling overwhelmed by stress, practicing this pose will help to calm your brain and relieve you from stress.
A tip for beginners: Use a pair of blocks to raise your hands off the floor if you have difficulty releasing and opening your shoulders in this pose.
4. Cobra Pose
The cobra pose is excellent to prepare your flexibility for advanced yoga poses that involve backbends.
First, it greatly strengthens the spine while stretching your chest, lungs, abdomen, and shoulders. It opens up the heart and lungs and stimulates your abdominal organs. One more plus point is it firms the buttocks, so say hello to having perky butts!
When performing this pose, your hips are supposed to be touching the ground as you push yourself up as far as you can. This may seem difficult if you’re just beginning to learn this pose because you might feel you can’t push yourself as high off the ground.
The tip is to find a height you are comfortable working without straining your back. To do so, your height should be found through a long extension instead of using force to push yourself. You may release your hands off the ground for a moment to find the height you are comfortable with.
Remember, don’t overdo the backbend. Instead, think of it as a long extension coming from your spine and chest.
5. Standing Forward Bend
The standing forward bend is a yoga pose that helps you stretch and awaken the muscles in your hamstrings. Although it may be difficult for some due to its flexibility requirement, it can be soothing to the mind when done right.
Performing the standing forward bend also has many health benefits. Firstly, it’s a great lower body stretch as it helps to stretch your hamstrings, thighs, knees, calves and hips.
Other than that, it helps to stimulate the liver and kidneys as well as improve digestion.
Remember to never straighten your knees by locking them back. Instead, you may keep your knees slightly bent and imagine the two ends of each leg separating further apart as you straighten them. You may also provide some resistance by pressing your hands against the back of each knee.
6. Four Limbed Staff Pose
The four limbed staff pose is perfect for engaging core and arms muscles while creating blood flow in the body. It is usually practiced as part of the traditional Sun Salutation sequence.
Having a strong core is essential for better balance. This pose does exactly just that by constantly engaging your core muscles and toning your abdomen. By practicing this, you’re strengthened core will be able to help you balance and hold future yoga poses longer.
Other than that, you are also working on strengthening your arms and wrists. You are engaging your core and all the muscles in your arms. This will help greatly when you are working towards handstands and other similar yoga variations.
Performing a complete four limbed staff pose requires a strong enough back, arms, and legs to support yourself.
A tip for beginners who have difficulty in this is to start from plank pose and lower your knees to the floor. Exhale and lower your sternum to within an inch or two above the floor. After some practice, you’ll be strong enough to perform it fully without lowering your knees first.
Quality Practice Over Quantity
Improving your yoga skills takes time and practice. You don’t necessarily have to practice many different yoga poses every day. The best way to improve is to keep it simple.
You can start by practicing and perfecting the list of yoga poses above first before moving on into more advanced yoga poses. By perfecting the basic moves, your body will also have a better understanding of the advanced moves and thus help you catch on faster.
Also, remember that you won’t be able to master everything immediately if you’re a beginner. By practicing these poses every day, you will be improving your yoga skills and become a master at it. Try incorporating them with yoga routines as well.
Yoga is a process that is enjoyable, not to mention all the benefits that come along with it. So be patient and love every moment of it when you’re practicing these poses to become a better version of yourself!