The 5 Yoga Poses You Should Do Everyday
Simply put, a daily yoga routine makes you feel good. No matter where you find yourself or how much time you have, you can do the 5 yoga poses below and start your day with a centered mind and a refreshed body. Because beyond the mental benefits of yoga, the way your body will feel after a good stretch is vital to a healthy lifestyle.
Benefits Of Doing Daily Yoga Poses
There are so many reasons to add yoga to your daily routine. Even a five-minute flow will provide you with:
1. Helps Stiffness and Sore Muscles
The most obvious benefit of stretching is to relieve stiff, sore muscles. Whether you are hurting from a hard workout or stiff from being sedentary, stretching alleviates muscle pain. And it’s a more natural and inexpensive solution than popping Advil or Tylenol—both of which can be hard on your body over time. Stretching after workouts helps prevent your muscles from becoming stiff and sore the next day, so you can be ready to get back at it again tomorrow.
2. Increases Range of Motion
Everything in our bodies is connected: muscles, bones, and joints included. If the muscles around the joint aren’t flexible, it’s difficult to move efficiently. In other words, muscle stiffness can prevent you from doing full range of motion exercises, cause injury, and worst of all keep you from progressing with your fitness goals. Even those who DON’T exercise regularly will find that skipping stretching limits the ability to take full strides when you walk, reach for things, or move with a complete range of motion. Skip stretching and you’ll eventually have that familiar “grandpa shuffle.”
3. Relieves Stress
Don’t underestimate the damage stress can have on both your mental and physical health. A brief stretch break that utilizes deep breathing can provide a respite during the day to find clarity and slow down your breath.
5 Yoga Poses To Do Every Day
This 5-minute yoga workout gives you 5 yoga poses you should add to your daily workout routine:
1. Standing Side Bend
Lengthen a compressed spine and a tight back by moving in a new direction: sideways!
- Stand tall with feet and legs together and reach both arms straight up overhead as you inhale.
- Lower your right arm down the right side of your body and exhale as you lengthen the left arm over the head, bending your body gently to the right.
- Inhale to return arms overhead to center and exhale as you repeat on the left side.
2. Downward Dog
Stretch the entire backside of your body: your back, hamstrings, calves, and Achilles.
- Begin in a kneeling position on your mat with hands directly under your shoulders, fingers spread wide.
- Tuck your toes under and engage your abdominals as you push your body up off the mat so only your hands and feet are on the mat.
- Press through your hands, moving your chest gently toward your thighs and your heels gently toward the floor.
3. Up Dog/Cobra
Open your chest and the front of your shoulders for better posture.
- Begin lying face down on your mat with your head slightly lifted and your hand sitting directly under your shoulders.
- Point your toes so the tops of your feet are on the mat.
- As you exhale, press through your hands and the tops of your feet raising your body and legs up off the ground until your arms are straight.
4. Crescent Lunge
Open tight hip flexors and lengthen your spinal column.
- From a standing position, step the ball of your left foot to the back of the mat. Keep your feet slightly wider than one another like you’re standing on railroad tracks.
- Reach both arms straight overhead and bend the right knee to 90 degrees.
- Relax your shoulders as you continue reaching up and lengthening the back leg. Hold 30 seconds and switch sides.
Relieve a tight back and maintain spinal flexibility.
- Begin on your hands and knees with hands directly under shoulders and knees directly under hips.
- Start with your spine in a “neutral” or long position, then slowly tuck your tailbone and lower the crown of your head so your back gently rounds.
- Draw your navel up to your spine and breathe gently as you hold the stretch.