If you like the idea of an hour-long flow of yoga but don’t have much time, you can zero in on the yoga poses that are most beneficial and focus on them. By reducing your yoga list to a select few postures, you can get all of the same benefits without requiring a major commitment.
While you may be led to believe that a yoga routine has to look a certain way based on social media, there’s no wrong way to practice — and there’s no set amount of time you *must* flow to become a true yogi, as Annie Moves, an instructor certified yoga with Alo Moves, tells Bustle. “My workouts look and feel different every day,” he says.
If you want to stretch all your major muscles, simply choose a variety of multi-benefit poses and stick with them throughout the day. As long as you do it regularly, you’ll notice the benefits, notes Christine Kick, lead instructor for YogaSix. “Because yoga is a mind-body practice, the benefits of doing yoga daily will not only result in physical adaptations such as strength and flexibility, but will also help improve your mental health and your ability to regulate your thoughts and emotions,” she tells Bustle.
You can put together all of the best yoga poses for a mini-flow or do a pair as needed, like when you’re feeling tight and sore in the afternoon. “You can get many benefits from stretching throughout the day, whether it’s a few minutes during your lunch break, getting up to stretch once an hour if you’ve been at a desk all day, or taking a few minutes to stretch first. in the morning,” said Kick. “A little goes a long way and adds up over time, so really, the best time to stretch is whenever you can make it happen.”
Looking for the best of the best? Here, instructors share the 10 most beneficial yoga poses to do every day.
1. Down Dog
The downward dog is one of the basic yoga poses, Moves tells Bustle. Not only is it grounded, but it also serves as a way to check in on yourself and see where you are in your practice. As a bonus, this pose stretches your entire back, including your hamstrings and calves, adds Kick, and it provides an energy boost by increasing your circulation.
– Start on your hands and knees.
– Lift your hips up and back.
– Maintain a micro-bend in your knee.
– Lower your head to make an inverted V shape with your body.
– Press your hands firmly into the mat and actively engage your core.
– Focus on lengthening your spine.
– Relax your neck and shoulders.
– Pump your heels up and down if you like.
– Hold the pose for five to 10 breaths.
2. Wreath Pose
The famous low yogi squat, or wreath pose, is an ideal way to open up toned hips, says Moves. Try it in the afternoon for a final stretch break.
– Stand with your feet as wide as the mat.
– Point your toes out.
– Lower your hips and buttocks as close to the mat as possible.
– Use your elbows to press down on your knees to help spread your legs.
– Bring your hands to your chest.
– Keep your back straight and shoulders relaxed.
– Extend through the crown of your head.
– Press into your feet for balance.
– Hold for five to eight breaths.
3. Cobra Pose
Cobra pose is a one stop shop for all your yoga needs. It opens your heart chakra, relieves lower back pain, and helps improve your posture thanks to the way it pushes your shoulders back and down, says Moves. Do it regularly and you’ll be standing a little straighter.
– Lie face down on your mat.
– Place your palms under your shoulders.
– Inhale as you squeeze your hips and the tops of your feet.
– Lift your upper body off the mat.
– Keep your elbows by your side.
– Keep your neck and shoulders neutral.
– Hold for five to eight breaths.
4. Spinning the Supine Spine
According to Kick, twisting the supine spine is one of the best ways to release tension in your back and hips. It’s also said to improve digestion, which is a huge boon any time you feel bloated.
– Lie on your back.
– Bring your knees to your chest.
– Let your knee drop to one side.
– Keep both shoulders relaxed on the floor.
– Hold for five to eight breaths, then switch sides.
5. Happy Baby Pose
The happy baby pose is one of them own to try at least once a day, says Moves. Not only does it open your hips, but it releases tension in your lower back – and it’s great fun. Try it in the morning or whenever you need a pick-me-up.
– Lie on your back.
– Bend your knees towards your chest.
– Catch the outside of your feet in your hands.
– Gently pull your legs wide apart to create room at your hips.
– Press your back against the mat.
– Hold or rock from side to side to massage your back.
– Repeat for five to eight breaths.
6. Triangle Pose
“This standing pose stretches the legs, hips, and sides of the body,” says Kick about triangles. “It also helps improve balance and strengthens the legs and core.”
– Step your feet wide.
– Rotate your front foot so it is pointing forward.
– Extend your arms to the sides, parallel to the floor.
– Lean to the side, keep your legs straight.
– Reach your front hand towards the front foot.
– Extend your other arm toward the ceiling.
– Look.
– Hold the pose for 30 seconds to one minute.
– Repeat on the other side.
7. Pigeon Pose
“Dove pose is a deep hip-opening pose, which I think is an excellent way to release stagnant tension from the hips,” says Moves. The hips are said to hold back emotions, which is why she recommends doing this pose regularly to keep your energy moving.
– Start with downward dog.
– Bring your raised leg through your hands towards your chest.
– Bend your leg and rest it behind your right hand.
– Keep your other leg behind you.
– Sit up straight with a neutral back and relaxed shoulders.
– Hold for five to eight breaths on each side.
8. Standing Fold Forward
Feeling sore at your desk? Try folding forward in the middle of the day as a way to clear your head. “This pose releases tension in the back, hamstrings, and calves,” says Kick. “It also helps calm the mind and relieve stress.”
– Stand with your feet hip-width apart.
– Hinge forward at the hips.
– Let your head and hands hang to the floor.
– Bend your knees slightly if necessary.
– Move like a ragdoll to release sore muscles.
– Let your body weight deepen the stretch.
– Hold the pose for 30 seconds to one minute.
9. Cat-Cow Pose
To give your back a little more love, Kick suggests this spinal mobility move, otherwise known as cat-cow. Do it every day to stay flexible.
– Start on your hands and knees.
– Arch your back like a cat while bringing your chin to your chest.
– Next, drop the belly down and lift the chest while looking forward for the cow.
– Move between these two positions, flowing with your breath.
– Repeat the sequence for five to 10 rounds.
10. Child’s Pose
For a quick stretch before bed, get down on the stomach and try the child’s pose — aka the lazy girl stretch. This posture feels like hugging yourself, says Moves, which is why it’s so relaxing. It’s also an easy way to stretch your lower back, hips, and thighs, says Kick, for the perfect end-of-day treat.
– Begin by kneeling on the floor.
– Sit back while lowering the forehead to the mat.
– Reach your arms forward or at your sides.
– Hold the pose for one to three minutes.
– Focus on deep breathing and relaxing.
Referenced studies:
Hendriks, T. (2017). The Influence of Yoga on Positive Mental Health Among Healthy Adults: A Systematic Review and Meta-Analysis. J Altern Complementary Med. doi: 10.1089/acm.2016.0334.
Kumar, A. (2018). Trikonasana Musculoskeletal Modeling and Analysis. International Yoga Journal, 11(3), 201-207. https://doi.org/10.4103/ijoy.IJOY_1_18
Sherman, KJ. (2010). A comparison of yoga versus stretching for chronic low back pain: protocol for the Yoga Exercise Self-Care (YES) trial. Test. doi: 10.1186/1745-6215-11-36.
The experts:
Christine Kick, lead instructor for YogaSix
Annie Moves, certified yoga instructor with Alo Moves
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