Everyday Yoga Poses Every Yogi Should Practice


At the end of every day, all we really want is to leave out stresses at our office and go home to enjoy a couple of hours of rest. But to most people, that isn’t really the case. For them, work stress isn’t really something they can easily brush off. There are, however, things you can do to help relieve stress.

Yoga is a popular workout that has been practiced by a lot of people. In fact, it is practiced by over 15.8 million Americans. The problem is, not everyone can go to yoga classes. Late nights at work or any other social engagements and obligations are there to prevent a person from performing one full hour of yoga

The beauty of yoga is that it can be practiced everywhere – whether you’re at your house, a park, a studio, or even at work. There’s no limit to where you can practice it and believe it or not, it could actually do your body some good.

There’s a lot of reason why you should squeeze in a little bit of yoga to stretch your body. Aside from the fact that it calms the mind, certain asanas could also have a positive effect on the body’s blood circulation as well as aid in the function of the digestive system.

Seated Yoga Poses


Seated yoga poses are focused more on flexibility rather than strength. It is more suitable for beginners to start with these poses since they can easily adapt to the stamina needed in order to properly execute the pose.

  1. Sukhasana or Easy Pose
    A lot of people may mistake this to be an easy pose, but it actually is not. People in the modern times have become used to sitting in chairs that they may find it hard to maintain Sukhasana unlike people in the ancient times. People whose hips are tight will find that it will eventually loosen up and their spine will adjust to its proper alignment as they continue practicing this pose a few times a day.

How it’s done:

  • Sit on a blanket or a yoga mat. If you’re a beginner you can use a folded blanket for extra support.
  • Cross your legs and place each foot above the shin of the other leg. Make sure to place your legs close to your torso. One way of knowing that you are doing the pose right is by looking down and seeing two triangles formed by the thighs and shins.
  • Place your hand above your knees with the palms facing downwards.
  • Straighten your back. Make sure to distribute your weight evenly on your sit bones.
  • Hold this pose for 30 seconds to a minute depending on how much time you have.
  1. Dandasana or Staff Pose
    Staff pose is another pose that may seem easy to one’s eye. This pose is usually done as preparation for a more intense yoga pose. It’s also helpful in helping the body achieve the perfect alignment.

How it’s done:

  • Start by sitting on your mat with your legs in front.
  • Straighten your back. Make sure that the crown of your head is facing up towards the roof to make sure that your spine is lengthened. Sitting with your back against a wall with a rolled-up towel placed on the lower back is one way of checking your proper alignment.
  • Spread your toes and press your heels to the ground.
  • Place your hands on the floor, palms down to provide your spine with support and allow your shoulders to relax.
  • Loosen up the muscles in your legs and allow your legs to be grounded to the floor.
  • Breathe normally and stay on this pose for about 30 seconds before moving on to another pose.
  1. Paschimottanasana or Seated Forward Bend
    Paschimottanasana is a “levelled-up” variation of dandasana. This pose has a lot of benefits for a yogi. It reduces stress since part of it helps in calming the mind and improve relaxation. Seated forward bend can also help in stretching the hamstrings, shoulders, as well as the back.

How it’s done:

  • Start with the staff position.
  • As you start to inhale, bring your arms up above your head and keep your back straight.
  • Exhale and push your upper body down to your legs and extend your arms towards the toes of your feet. For advanced yogis, they can put a block in front of their feet and deepen the stretch by reaching for that instead of their toes.
  • Breathe and hold that position for 6 to 8 breaths.
  • Relax and return to the staff position.

Standing Yoga Poses

Standing yoga poses are best for people who are looking to improve their balance and correct their posture. Specifically, these poses can help in building strength in the heels, hamstrings, and hips. These poses are also helpful in improving blood circulation and reduces the risk factors of diseases such as asthma and cervical pain.

  1. Padangusthasana or Big Toe Pose
    If your hamstrings are naturally tight, this asana may be best for you. If you are new in yoga, this pose may be one of the first asanas you will encounter. Though this yoga pose focus primarily on stretching the hamstrings, it also helps in stretching the muscles of the head down to the toes.

How it’s done:

  • Start by standing on your yoga mat with your feet 6 inches away from each other.
  • While keeping your legs straight, exhale and bend your body forward until your forehead is close to your knee as possible. Make sure that your head and torso are moving together as if they’re one unit.
  • Reach for your foot and firmly grip the big toe.
  • On the count of 3, straighten your elbows and lift your torso up as you inhale.
  • As you exhale, release your torso and bend your elbows again.
  • Be sure to maintain a straight back as you move your torso up and down.
  • Repeat this for a couple of times
  1. Ardha Pincha Maturasana or Dolphin Pose
    Like other yoga poses, dolphin pose comes with its own benefits. For one, it helps in strengthening the shoulder blades thereby keeping the muscles on your back stronger.

How it’s done:

  • Come to the floor on all fours. Keep your legs aligned with your hips and position your wrists directly above your shoulder.
  • Place your hands shoulder-width apart and spread your fingers apart with your middle finger pointing forward.
  • Keep your forearms planted on the floor and pull your knees up as if you’re doing the downward facing dog pose and lift your heels up.
  • Stay in this position for 30 seconds to 1 minute before releasing.
  1. Urdhva Hastasana or Upward Salute
    Upward salute is a yoga pose that is normally done in the morning since it gives the body a natural stretch that is helpful in waking up the body. If you feel drained because of work, taking a break and doing Urdhva Hastasana may help you awaken your body.

How it’s done:

  • Start by standing with your feet together. However, if you have some trouble finding your balance, you can place your feet six inches apart.
  • Place your hands on your side and as you inhale, bring your arms up above your head with your palms facing away from each other. Extend your arms fully so that your pinkie fingers are at its highest and your thumbs are slightly facing downward.
  • Tilt your head back a little and look up to your thumbs.
  • Breathe normally 2 to 6 times before releasing.

Restorative Yoga Poses

As the name implies, restorative yoga helps restore the mind and body balance. A lot of beginner yogis usually uses props so that they can hold poses longer.

  1. Balasana or Child’s Pose
    Child’s pose is one of the popular poses in beginner yoga. It serves as a resting pose and is usually done before proceeding to a more advanced asana. Balasana or Child’s pose helps in reducing fatigue by stretching the muscles in the hips down to the ankles.

How it’s done:

  •  Begin by kneeling on your mat with the big toe on your feet touching one another. Sit on your heels and keep your knees shoulder width apart.
  • Sit up straight and as you exhale, bring your upper body down with your torso in between your thighs.
  • You can keep your arms extended or you may keep them on floor beside your legs with palms facing up.
  • Keep your forehead on the mat and close your eyes. Hold for one minute before release.
  1. Savasana or Corpse Pose
    Ideally, this pose should last for at least 10-20 minutes but even a few minutes of Savasana is said to benefit your body in a lot of ways. Savasana can help in improving the workings of the nervous system as well as help in relieving mild depression.

How it’s done:

  • Lie back on the mat and place your hands at least six inches away from your body with palms facing up.
  • Keep your whole body relaxed and breathe normally.
  • Stay in this position for as long as you can.
  1. Viparita Karani or Legs-Up-the-Wall Pose
    Viparita Karani is one asana that helps in relieving stress in the spine, legs, and feet. It’s also helpful in relieving menstrual cramps in women. This pose is perfect for both advanced and beginner yoga practitioners.

How it’s done:

  •  Before you go on with this pose, determine the level and height of the support you need.
  • Start by sitting on the floor facing a wall.
  • Slowly move towards the wall and place your hips as close to the wall as you can get.
  • Lift your feet up to the wall so that your body is shaped like a letter L.
  • Place your hands on your side and breathe normally.
  • Try to stay in this position for 5 minutes to achieve the maximum benefits.

Your yoga workout doesn’t have to include the difficult poses. Go through this list of asanas and choose the one that would best suit you at the moment. It’s important to start with the most basic poses. As you go on, you’ll eventually find yourself doing the most advanced yoga poses while making smooth transitions.


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