Yoga can benefit your body in numerous of ways- from aiding in the control of your breathing, to practicing relaxation and improving your balance. Here are 10 yoga poses that you should be doing every day to help your body recharge and feel less tense throughout the day.
#1. Mountain Pose (Tadasana)
What to Know: “The mother of all yoga poses,” according to Ingber, “mountain only looks easy.” This two-footed stance is the foundation for many other positions that require awareness and balance. “It is through this pose that one finds the proper alignment and shape for additional movements,” she says.
How to Do It: Stand with feet together and arms at your side. Ground your feet, making sure to press all four corners down into the ground. Next, straighten your legs, then tuck your tailbone in as you engage your thigh muscles. As you inhale, elongate through your torso and extend your arms up, then out. Exhale and release your shoulder blades away from your head, toward the back of your waist as you release arms back to your sides.
#2. Child’s Pose (Balasana)
What to Know: Consider this exercise your reset moment. Simple in design, this easy pose relaxes your nervous system and is a great place to take a breather during class if you need one. Got knee problems? Make sure to lower into this position with extra care.
How to Do It: Start in a kneeling position with toes tucked under. Lower your butt towards your feet as you stretch your upper body forward and down with arms extended. Your stomach should be comfortably resting on thighs, with your forehead touching the mat.
#3. Cat/Cow Pose (Marjaryasana to Bitilasana)
What to Know: Cat/cow is a great way to warm up your back, explains Ingber, and get your body ready for downward-facing dog. It also helps address mobility (hello, desk jobs) and work your core without the extra stress on your wrists and shoulders that you might feel in a down dog move.
How to Do It: Begin with hands and knees on the floor, spine neutral and abs engaged. Take a big inhale, then, as you exhale, round your spine up towards the ceiling and tuck your chin towards your chest, releasing your neck. On the next inhale, arch your back and relax your abs. Lift your head and tailbone upwards, being careful not to place any pressure on your neck by moving too quickly or deeply.
#4. Downward-Facing Dog (Adho Mukha Svanansana)
What to Know: One of the most recognizable poses of the bunch, down dog is a great way to stretch your back, shoulders, arms, hamstrings and well, just about everything. And it gets you calm and centered, too.
How to Do It: Come onto hands and knees with palms just past your shoulder, fingers pointing forwards. Knees should be under your hips and toes tucked. Lift your hips and press back into a V-shape position with your body. Feet should be hip-width apart. Keep in mind, it’s OK if you can’t get your feet to the floor (your hamstrings might be too tight). Spread through all 10 fingers and toes and move your chest towards your legs.
#5. Tree
Tree is an awesome standing balance for beginners to work on to gain focus and clarity, and learn to breathe while standing and keeping the body balanced on one foot.
How to do it: Start with your feet together and place your right foot on your inner left upper thigh. Press your hands in prayer and find a spot in front of you that you can hold in a steady gaze.
Hold and breathe for 8-10 breaths then switch sides. Make sure you don’t lean in to the standing leg and keep your abdominals engaged and shoulders relaxed.
#6. Warrior I (Virabhadrasana I)
What to Know: The first in the Warrior series, this pose strengthens your legs and opens your hips and chest, while also stretching your arms and legs. While holding this exercise, you’ll see an increase in your concentration and balance — both essential qualities to carry through a yoga practice.
How to Do It: Start in mountain pose. As you exhale, step your left foot back about four feet, so you’re in a lunge position with the right ankle over the right knee. Raise your arms straight overhead, biceps by ears, and turn your left foot about 90 degrees to face the left wall. Align your left heel perpendicular with your right heel. Expand your chest and pull your shoulders back, then lower down toward the floor as you lift your arms up. Make sure your hips stay square to the front, as you continue to breathe.
#7. Warrior II (Virabhadrasana II)
What to Know: Similar to Warrior I, Warrior II offers just a slight variation, with your upper body rotated to the side instead of facing forward. You’ll still reap the same quad-strengthening benefits of Warrior I, but you’ll also open up your hip flexor muscles for greater flexibility.
How to Do It: Begin in mountain pose. Exhale and step your left foot back about four feet, making sure the heels are in line. Turn your back foot 90 degrees so that it’s now perpendicular with the front one. Raise your arms to shoulder height, parallel to floor, with your right arm in front of you, and left arm behind. Bend your front knee so it’s directly over ankle and sink hips low until the front thigh is parallel to floor. Look straight ahead, eyes in line with your front-facing arm.
#8. Seated Forward Bend
It’s important to incorporate a forward bend in yoga practice to stretch the hamstrings, lower and upper back and sides. Seated forward bend is the perfect fold for everyone to start to open up the body and learn to breathe through uncomfortable positions.
If you feel any sharp pain, you need to back off; but if you feel the tension when you fold forward and you can continue to breathe, you will slowly start to loosen up and let go. You can also keep your knees bent in the pose as long as the feet stay flexed and together.
How to do it: Start seated with your legs together, feet firmly flexed and not turning in or out, and your hands by your hips. Lift your chest and start to hinge forward from your waist. Engage your lower abdominals and imagine your belly button moving towards the top of your thighs.
Once you hit your maximum, stop and breathe for 8-10 breaths. Make sure your shoulders, head and neck are all released.
#9. Bridge Pose
A counter pose to a forward bend is a back bend. Bridge is a good beginner’s back bend that stretches the front body and strengthens the back body.
How to do it: Lie down on your back and place your feet hip width apart. Press firmly on to your feet and lift your butt up off the mat. Interlace your hands together and press the fists down to the floor as you open up your chest even more.
Imagine dragging your heels on the mat towards your shoulders to engage your hamstrings. Hold for 8-10 breaths then lower your hips down and repeat two more times.
#10. Triangle
Triangle is a wonderful standing posture to stretch the sides of the waist, open up the lungs, strengthen the legs and tone the entire body.
How to do it: Start standing with your feet one leg’s-length apart. Open and stretch your arms to the sides at shoulder height. Turn your right foot out 90 degrees and your left toes in about 45 degrees.
Engage your quadriceps and abdominals as you hinge to the side over your right leg. Place your right hand down on your ankle, shin or knee (or a block if you have one) and lift your left arm up to the ceiling.
Turn your gaze up to the top hand and hold for 5-8 breaths. Lift up to stand and repeat on the opposite side. Tip: I like to imagine I’m stuck between two narrow walls when I’m in triangle pose.
Note: You don’t have to be able to do all these poses exactly as pictured — ALWAYS listen to your body and modify if needed.
