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Ever get stressed, tense, tight muscles? Yoga is a hopping term right now. There are so many health benefits to doing yoga. It's something you should consider doing.
With so many yoga poses to choose from it can be a little intimidating when you're just starting out.
Don't let it get you down.
There are a few yoga poses that should always be in your arsenal and we're going to cover them.
You don't have to do a 60-minute yoga practice every day (though I definitely recommend at least 30-minutes).
But, incorporating these top yoga poses into your daily life (or every other day life) will help you a lot.
7 Yoga Poses You Should Do Every Day
What is Yoga?
Yoga is an ancient practice that was developed 5,000 years ago. But, the text many yogis follow today, The Yoga Sutras, was written 2,000 years ago by a sage named Patanjali.
It was practiced in India before it was brought to America by a few people who visited yoga ashrams. There are many types of yoga that are practiced today, but they all stem from Hatha Yoga.
What Are the Benefits of Yoga?
Yoga has many, many benefits. But, I didn't want to create a super exhaustive list, so I listed the basics here that mean the most (at least to me and I would think you too).
When you practice consistently you'll see tremendous results with the following:
- Improves flexibility
- Builds strength
- Improves posture
- Protects the spine
- Increases blood low
- Drops your blood pressure
- Boosts your mood
- Helps your focus
- Improves balance
- Helps release tension
- Helps you sleep better
- Improves your self-esteem
Does Practicing Yoga 3 Times a Week Help?
It sure does!
Even if you only have time for a short yoga sequence you're still benefiting from practicing.
Every little bit counts.
So, if you take the poses listed here in this post and put them together you'd be on your way to be a regular yogi.
Just be aware that there are ways to structure a yoga sequence.
Here are a few practices I've written about and provide sequences for:
- Beginners Yoga for Anxiety & Stress
- Bedtime Yoga Routine for Better Sleep
- Yoga for Women With Curves
- Core Workouts: 20-Minute Yoga Workout for Killer Abs
- Top 5 Yoga Poses to Get Rid of Belly Bloat
- 15 Awesome Yoga Poses For Beginners
Make sure you bookmark these pages so you can reference them anytime you need them. Also, be sure to check out the Yoga Tools & Resources page.
Best Yoga Poses for Beginners
Each of these yoga poses I would say are foundational in any yoga practice. You might not do them in every 60-minute yoga flow, but they are great to do on a daily basis.
They're great for building strength, stamina, and balance. As your practice improves you can experiment with holding each yoga pose for a little longer. This is how you will excel and get to where you are able to move into the more advanced poses.
#1 Extended Triangle Pose
Deeping into triangle pose is one of my favorites really. It stretches your side body, your hamstrings, and helps loosen up your back.
This yoga pose is particularly amazing at relieving tension that might be held in your lower back. It melts away as you twist open and look towards the sky.
For more information on the triangle yoga pose go here.
#2 Crescent Pose
Crescent pose is great for building your leg strength. You must focus on balance and squeezing your muscles together while in this pose.
You're building thigh strength while lengthening through your upper torso.
Hold this pose for as long as you can and watch as you slowly start increasing your leg strength. You'll be amazed at how your stamina grows.
Check out more information about crescent pose here.
#3 Bridge Pose or Supported Bridge Pose
This pose is so amazing. It helps to relieve tension in your back and to stretch the muscles in the front body. It's also a great shoulder strengthener to prepare you for inverted poses.
If you're wanting something a little less rigorous you could place a block underneath your sacrum. Doing that will allow your back to release and any stress held in your back to dissipate.
I love doing this pose after a long day. Helps the back unwind and helps me to relax.
Check out more information on bridge pose here.
#4 Child's Pose
Whether you're doing regular Child's pose or Extended Child's pose, this one is very relaxing. It's great for opening your hips, stretching your ankles, and releasing stress.
This is a great pose to stay in for longer periods of time since it does promote stress relief. It's also one that's great for you to do before bed.
It's great for unwinding.
For more information on Child's pose go here.
#5 Legs Up The Wall
Ahhh. This one can be performed either with your butt pressed against the wall and your legs up the wall or with your butt on a block. Either way, this one is great for reversing the blood flow in your legs and helping restless leg.
It's amazing to do this one before bedtime as well. It promotes a sense of relaxation and calm. And, it also quiets the mind at night.
For more information on Legs Up the Wall pose go here.
#6 Downward Facing Dog
Downward Facing Dog pose is a foundational pose in yoga. It's one where you build strength and lengthen the muscles as you prepare to try intermediate or advanced moves.
You'll develop shoulder strength and arm strength as you're driving up through your back and down through your hips. And, it helps to release tension in your hamstrings and calves as you stay in the pose.
This pose is also great for focusing the mind.
For more information on Downward Facing Dog pose go here.
#7 Savasana Pose or Corpse Pose
At the end of every practice, we end with Savasana (corpse pose). This pose allows us to integrate everything we did in the practice and allows our body to rest.
It calms the brain, but can be one of the most challenging yoga poses you'll practice. Many people tend to shortchange their Savasana or they skip it all together.
Don't do this. Savasana is what allows our bodies to relax and rest after a yoga practice.
For more information on Bridge pose go here.
How Do You Get Started?
The best way to get started would be attending a yoga class for beginners. But, if you're like me that's not always possible.
That's ok too. All you really need is space, a mat, and something to follow along with.
Here's a yoga video that's 20 minutes long and great for beginners.
Yes, You Can Do Yoga
It doesn't have to be a long yoga practice and it doesn't have to be full of crazy advanced poses. Yoga is amazing at promoting stress relief for anyone.
You just have to have the willingness to get on your mat for a few minutes a day. Build up how long you're on your mat and try to at least do one or two long practices a week.
Once you've been doing yoga for a little bit you'll start to see the difference. Are you ready?
Things You Might Need or Want Starting a Yoga Practice:
- Yoga Mat – because using just a blanket or the floor proves a bit more difficult in the beginning
- Yoga block – these are super helpful if you can't quite reach the ground OR if you want to get a deeper stretch in some poses
- Blanket – yoga blankets are great for those relaxing poses that I'll talk about in another post (stay tuned)
- Yoga Strap – if you can't quite do a pose (like reach your feet in seated forward fold) a strap comes in mighty handy to help you still do the pose properly without sacrificing your alignment
- Meditation cushion – meditation has been proven to lower stress levels, so having a meditation cushion makes it a bit comfier and helps to elevate your hips
- Bolster – same as the blanket, but this allows you to relax back onto the bolster so you can relax deeper into the poses you're doing that might need or warrant a bolster
Here are some more great workouts:
- 15 Fat Burning Workouts Under 15-Minutes
- 5 Tips for Starting a Home Yoga Practice for Beginners
- Yoga Youtube Channels: 5 Awesome Free Channels to Find Yoga Workouts
- 15-Minute Low Impact HIIT Workout
- 5 Best HIIT Workouts for Women
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