When it comes to starting a home practice, the hardest part is usually just getting started. Once you have a regular practice established, it can be easy to get into a rut, doing the same poses over and over. To keep your home practice interesting and effective, it’s important to mix things up and try new poses.
Here are 10 yoga poses that are perfect for doing every day in your home practice. While some of these poses may be familiar, others may be new to you. Either way, they are all easy to do at home with no props or special equipment needed.
1. Mountain Pose (Tadasana)
The Mountain pose may seem like a simple pose, but it’s actually one of the most important poses in yoga. It’s a great way to center yourself and ground yourself before starting your practice. It’s also a good pose to come back to between other poses.
To do a mountain pose, stand with your feet hip-width apart and your hands at your sides. Ground down through your feet and lengthen your spine. Relax your shoulders and take a few deep breaths.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a classic yoga pose that is great for stretching the entire body. It can be a little challenging at first if you’re not used to it, but it’s a great pose to do every day.
To do a downward-facing dog, start on your hands and knees. Lift your hips up and back, straightening your legs. Keep your feet hip-width apart and your hands shoulder-width apart. Press into your hands and feet to lengthen your spine. Take a few deep breaths and then release back to your hands and knees.
3. Cobra Pose (Bhujangasana)
The cobra pose is a great pose for stretching the chest and shoulders. It’s also a good pose for strengthening the back.
To do the cobra pose, start lying on your stomach with your feet hip-width apart and your hands flat on the ground next to your shoulders. Slowly lift your chest off the ground, keeping your hands close to your body. Press into your feet and hands to lift your hips and thighs off the ground. Hold for a few breaths and then release back to the ground.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
The cat-cow pose is a great way to warm up the spine. It’s also a good pose for massaging the internal organs.
To do the cat-cow pose, start on your hands and knees. As you inhale, arch your back and look up. As you exhale, round your back and tuck your chin to your chest. Continue moving back and forth between these two positions for a few breaths.
5. Warrior I Pose (Virabhadrasana I)
The warrior I pose is a great pose for strengthening the legs and opening up the hips. It’s also a good pose for increasing energy and stamina.
To do the warrior I pose, start standing with your feet hip-width apart. Step your left foot back about 3-4 feet and turn your left foot out 90 degrees. Bend your right knee over your right ankle and lunge forward. Raise your arms up overhead, aligning your wrists over your shoulders. Gaze up at your hands. Hold for a few breaths and then repeat on the other side.
6. Warrior II Pose (Virabhadrasana II)
Warrior II pose is a great pose for strengthening the legs and opening up the hips. It’s also a good pose for increasing energy and stamina.
To do the warrior II pose, start standing with your feet hip-width apart. Step your left foot back about 3-4 feet and turn your left foot out 90 degrees. Bend your right knee over your right ankle and lunge forward. Raise your arms out to the sides, aligning your wrists over your shoulders. Gaze over your right hand. Hold for a few breaths and then repeat on the other side.
7. Triangle Pose (Trikonasana)
The triangle pose is a great pose for stretching the sides of the body and the hamstrings. It’s also a good pose for improving balance and concentration.
To do a triangle pose, start standing with your feet hip-width apart. Step your left foot back about 3-4 feet and turn your left foot out 90 degrees. Bend your right knee over your right ankle and lunge forward. Reach your right hand down to the ground next to your right foot. Stretch your left arm up toward the sky. Gaze up at your left hand. Hold for a few breaths and then repeat on the other side.
8. Half Camel Pose (Ardha Ustrasana)
Half camel pose is a great pose for stretching the front of the body and the back of the neck. It’s also a good pose for increasing energy and aiding digestion.
To do a half camel pose, start kneeling on the ground with your feet hip-width apart. Place your hands on your lower back, fingers pointing down. As you inhale, arch your back and look up. As you exhale, round your back and tuck your chin to your chest. Repeat this movement for a few breaths.
9. Child’s Pose (Balasana)
The child’s pose is a great pose for stretching the back and the legs. It’s also a good pose for calming the mind and relieving stress.
To do a child’s pose, start sitting on your heels with your feet hip-width apart. As you exhale, lean forward and place your forehead on the ground. Stretch your arms out in front of you. Take a few deep breaths and then release back to sitting on your heels.
10. Corpse Pose (Savasana)
The corpse pose is the perfect pose to do at the end of your practice. It’s a great way to relax the body and the mind.
To do a corpse pose, start lying on your back with your feet hip-width apart and your arms at your sides. Close your eyes and let your entire body relax. Take a few deep breaths and just let go. Stay in this pose for as long as you like.
Yoga is a great way to improve your health and well-being. These 10 yoga poses are perfect for doing every day in your home practice. They will help you to build strength, flexibility, and stamina. They will also help you to improve your balance, concentration, and digestion. Most importantly, they will help you to relax and de-stress. So, what are you waiting for? Get on your mat and get started!
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