It’s simply not possible to practice yoga for an entire hour on some days. However, most days will allow for this 10- to 15-minute sequence for hips, hamstrings, and back stretches. Consider the steps in this order as a maintenance schedule that will keep you in good shape until you have time for a thorough tune-up.
Here are 6 yoga poses you must include in your daily yoga routine. These are very easy to do and effective at the same time.
6 Everyday Yoga Poses
Any signs of low back discomfort and stiffness will become apparent during the first few pelvic tilts. Move slowly and continue until the motion feels natural. Check to see whether your back feels any better after 10 to 20 repetitions.
Keep in mind that slight pelvic tilts exist. Your hips are simply swaying in the direction of your face; your butt is not being raised off the ground. As you begin the action with your lower back just slightly curved, you should feel your lower back pressing against the floor.
- Cat-Cow Stretches
5 to 10 cat-cow stretches are still needed to fully warm up the back. So because the pelvis is essentially moving in the same way as during the pelvic tilt, the action may seem familiar.
The cat-to-cow stretch yoga enlarges that movement along the complete spine, assisting in reviving and energizing your entire body while improving spine flexibility. Each movement should be initiated at the tailbone and allowed to ripple up the spine, with the head being the last to move.
Pigeon pose is your hip opener; if necessary, put a cushion under your hips. Bring your right knee forward to the floor on the outside of your right hand from the downward-facing dog position.
Lay your left knee down on the ground. Your hips should be aligned with the front of your mat. Bring your torso forward into a bend over your right leg if you feel secure.
Take the Sucirandhrasana (eye of the needle pose), if you’d rather. Essentially the same stretch is performed while lying on your back.
- Malasana (Garland Pose)
One of my favorite poses of all time is this beautiful squat. Malasana transforms the practitioner into a cuddly tiny nugget while releasing the lower back and opening the hips. Explore variations and advice on how to deepen or make this pose simpler.
Beginners frequently have trouble lowering their heels to the ground. Be careful to widen your stance, rotate your toes out, and turn your heels in. Sit on one or more blocks if doing a full squat hurts your knees.
- Chaturanga Dandasana (Four-Limbed Staff Pose)
One of the m ost popular poses in vinyasa yoga, chaturanga is also one of the most abused. Students frequently hurry through this pose, cheating its alignment, which over time can cause harm. Check out the tips below to get back to this basic pose and start treating it like its own pose rather than a transition.
Many people lack the strength and/or body awareness necessary to hold this posture correctly positioned. We advise most students to practice this position with their knees bent. To avoid dumping in the lower back, concentrate on bringing the lower belly up. Keep your elbows stacked above your wrists and close to your ribcage.
- Salamba Setu Bandha Sarvangasana (Supported Bridge Pose)
Funny enough, the standard Bridge Pose drives us crazy. We could relax there for hours on end with a smile on our faces if we put a block under the lower back. This is a fantastic shoulder stand variation and a soothing method to relieve the front body and the spine.
Beginners: Start by placing a low- to medium-level block beneath your lower back.
Intermediate: Place the block beneath your lower back in a tall, narrow position (you might need to press up onto tippy toes to fit the block in). Hug your shoulders while you interlace your fingers in front of the block.
Advanced: If you can maintain a tight grasp with your hands and your arms while doing the aforementioned motions, try extending one leg at a time into a modified shoulder stand.