The yoga industry has had its share of fads ranging from goat yoga, naked yoga to boozy yoga. However, one thing has remained constant over the years: People roll out their mats every time. Practicing yoga is one of the best to enhance your level of self-awareness and promote health and fitness.
Therefore, it’s important to allocate some time every day to this practice. All you need is a couple of minutes to get your day started with energy and enthusiasm. Today, we are going to discuss the eight yoga poses you should do every day and some of the benefits of including yoga in your daily schedule. Let’s get started!
1. Pelvic Tilts
Pelvic tilts help in revealing any traces of stiffness and lower back pain. You should do them slowly until your back starts to move fluidly. After ten to twenty reps, it will get lighter and easier. Keep in mind that these movements are subtle.
To do this, lie on the floor facing upwards and rock your hips towards your face. Do not lift your butt off the floor. Start off by curving your lower back slightly. As you perform this movement, feel your lower back pressing on the floor.
2. Cat-Cow Stretches
Warm-up with five to ten reps of the cat-cow pose. If you feel familiar with this movement, it’s due to the fact that your pelvis is moving similarly as the pelvic tilt. This stretch extends this movement through the spine and this not only awakens but also invigorates your entire body.
According to Dissertation Today, the key to doing this pose effectively is paying attention to your breathing patterns as you move. Inhale when you arch your back and exhale when you round your spine.
Initiate all your movements from the tailbone and let them move up the spine up to your head. Continue doing this for at least five times.
3. Downward-Facing Dog
After the cat-cow stretches, press back to the downward-facing dog. All you need to do is bend your knees and elevate your butt high up. Then, straighten your legs. Use other movements that will enable you to settle into the pose comfortably. When you are ready, hold this posture for five to ten breaths while pedaling or bending one knee at a time in case you want to stretch your calve muscles and feet.
4. Low Lunge
To come to a low lunge, take a step forward with your right foot next to your right hand. You might need to drop your back knee down on the first to stretch your hips. Keep your back leg straight if you want to stretch your hamstrings which run along your thigh’s backside. Hold for about four to five breaths and move to the straight leg lunge.
5. Straight-Leg Lunge
If you’ve dropped your knee of your back leg to the floor, straighten it. Now, slowly straighten your front leg as you bend forward over it. Try keeping the front foot flat on the floor without forcing the leg to straighten. If you don’t easily reach the floor upon straightening your front leg, consider using blocks under your hands.
As dissertation service reports, hold for five breaths and then get back to the downward dog position. Take the left foot forward next to the left hand and do some straight-leg lunges on that side too. When you are through, come back to the downward dog position with the left leg.
6. Raised Arm Pose and Mountain Pose
Walk towards the front of your mat and stand in a forward bend. Bend your knees and slowly roll up and stand comfortably in mountain pose. From this position, it’s important to do some half-sun salutations.
Match the sequence of your poses with your breathing pace. If time is on your side, you can do a couple of full sun salutations which are longer versions of this sequence.
From the mountain pose, extend your arms to the side and slowly point them up to the ceiling. Keep the palms together when your hands are facing up and slide your shoulders down from the ears.
7. Standing Forward Bend
Dive into the standing forward bend slowly to stretch your hamstrings. While in the forward bend, you might need to do a couple of variations to bring yourself deep into the pose. You can take a yogi toe lock with your big toes hooked by your fingers to deepen the forward fold.
Another way you can do this, according to essay writing service, is by bending your knees and bringing your palms flat next to the feet. Focus on straightening your legs while the palms stay flat. If you are doing this pose at home, take as much time as you want to do it well.
8. Corpse Pose
Spend a couple of minutes resting in the corpse pose to allow your body to absorb the benefits of your practice before knocking things down on your to-do list. Consider using props to make this pose relaxing and comfortable.
Benefits of Yoga
There are a few reasons why you should squeeze in a couple of minutes every day for yoga practice. Let’s discuss them.
Improves Flexibility and Posture
Practicing yoga every day will help in stretching and toning your muscles. Most yoga poses will work on strengthening your legs, arms, shoulders, and abs. Remember, you don’t have to be flexible or fit to practice yoga. Yoga can be practiced by everyone because it accommodates different levels of ability.
As resume services reports, daily yoga will improve your posture by making you walk taller and sit up straight. Pains caused by incorrect body posture will be alleviated.
When you think about improving your fitness, one thing comes to mind: pumping iron at the gym. Lifting weights is not the only way to promote health and fitness. Daily yoga gives you everything that a gym offers peacefully and holistically. It combines different aspects of strength training and cardio. And you can do all these in the comfort of your home.
According to uk writings, you don’t have to spend countless hours jogging or walking on the treadmill to lose weight, although they are some of the best ways to keep fit. A gentle yoga practice will boost metabolic activities and this will help in burning fat.
Yoga restores hormonal balance in the body and this normalizes body weight. Apart from that, daily yoga strengthens the body and mind thus enabling you to deal with unpleasant emotions instead of suppressing them.
A few minutes of yoga every day will provide you with enough energy to do your daily activities and remain active for longer periods. The body and mind work at their best when energy reserves are full. Daily yoga awakens your chakras or energy stations in your body. If your work requires the use of your physical or mental faculties, yoga is meant for you.
Reduces Stress and Anxiety
Most workplaces around the world including top writers, offer morning or lunchtime yoga sessions because yoga is one of the best stress relievers. Any yoga practice that is made up of poses, meditation or breathing will lower your heart rate and give your body the ability to respond to stress flexibly. If you experience insomnia regularly, you should do a couple of yoga poses before sleeping.
Daily yoga will increase your fitness levels, reduce stress and make you a happy and content person. All these small elements add up to several extra years on mother earth. Yoga reduces the aging process and this increases your lifespan.
Spending ten to fifteen minutes a day on these eight poses will not only improve your yoga practice but also your life. Over time, you’ll start seeing these positive effects in your life. Start your practices today. Remember, all you need is willingness.