10 Yoga Poses for Everyone

yoga poses

Yoga has become a way of life for many. The various health benefits it offers, along with the relaxation you get afterwards have prompted many to make yoga a part of their daily routine. Here are 10 yoga poses that everyone can try. 

Why Should You Incorporate Yoga In Your Daily Life?

Yoga offers a multitude of mental and physical benefits:

  • Makes the body more flexible

Your body tends to become stiff because of a sedentary lifestyle. You may find that your muscles become sore even when you just do a simple workout. Yoga helps to reduce the stiffness of the body as it involves a lot of stretching exercises for the muscles. This makes the body more flexible if you consistently practice. 

  • Relieves stress

Stretching and breathing exercises done as part of yoga help to relieve stress. It calms your mind and helps you to relax. The stress and strain of everyday life can be reduced by practicing yoga regularly. 

1. Side bend pose side bend pose

Stand tall with both legs together. Slowly raise both hands as you inhale. Lower your right arm and slowly bend towards the right while exhaling. Now, the upper part of your body will be bent towards your right side. Hold the position for 30 seconds and repeat on the other side. 

This pose provides a proper stretch to both sides of the body.

2. Crescent lunge crescent lunge

Stand straight and slowly bend your right leg towards the back like a normal lunge. The ball of your foot should be touching the floor. Bend the left knee to 90 degrees. Now, raise both hands up and hold in a salute pose. Hold this for 30 seconds and repeat on the other side. 

This pose stretches the thigh and back muscles.

3. Child pose child pose

The child pose can be the start of your floor exercise. Get down on your hands and knees. Then, slowly spread the knees so that the big toes touch together. Now, gently bend down so that your stomach is between your thighs and the forehead touches the floor. Extend your arm and take a deep breath – inhale and exhale. 

This pose provides a good stretch for your back and hands. 

4. Cat pose

Bring both your hands down and touch the floor. Slowly take your right leg to the back with the knee touching the floor. Now, do the same with the left leg. Your hands should be directly under the shoulders, and the knees should be under the hip. Now, slowly arch your back and lower the crown of your head. You should feel a stretch on your back. Hold this position for 30 seconds. 

This pose helps to maintain spinal flexibility. 

5. Cow pose cow pose

This is the exact opposite of the cat pose. When you are on your knees and hands, gently lift your head so that your back curves downward. Hold the position for 30 seconds. 

This pose also helps to maintain spinal flexibility. Usually, the cat and cow pose is done alternatively to strengthen the back. 

downward dog

6. Downward dog

This is otherwise called the mountain pose. In the cow pose, slowly stretch your right leg towards the back. The knee should not touch the floor. Now bring the left leg back. Only your palm and feet touch the floor with the head bent towards the floor and the body in an arch position. Hold this pose for 30 seconds. 

This pose helps to stretch the entire backside, including your back, hamstring, and calf muscles. 

7. Cobra pose cobra pose

While in the downward dog pose, slowly bend both knees and bring the chest down. You are now in a laid down position with hands on both sides of the shoulder. Your toes should be pointing towards the back. Now, slowly raise the upper part of the body with the support of your hands. Hold this pose for 30 seconds. You need strong arms to hold this pose for 30 seconds. 

This pose opens up your chest and the front part of your body. 

The poses from 3-6 together form part of the famous “Suryanamaskar.”

8. Pigeon pose pigeon pose

First, start in a plank pose. Slowly bring your right leg forward and fold your leg so that the right knee is close to the right hand and the right foot is close to the left hand. Stretch the left leg backwards. Sit in this position for 30 seconds. 

This position helps to open the hip and the lower back. Repeat with the left leg.

9. Yogi squat 

First, stand straight on your feet. Slowly squat down such that the tailbone is between the ankles. Your hands should be in a prayer position at the chest. Maintain the position for 30 seconds. 

This pose helps to open up your hips and stretch your hamstrings. 

10. Happy baby pose

happy baby pose

You can wind up the yoga session with this pose. First, lie down on your back. Bend your knees and bring them close to your chest. Hold both feet with both palms on the same side. Now, push the feet against the palms to get a good stretch. 

In addition to the above exercises, you can also practice breathing techniques for complete relaxation. 

Starting the day with yoga can clear your mind and body, make you feel lighter and more relaxed, and prepare you to face the challenges of the day with ease. 


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