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5 Yoga Poses to Bring into Your Day

Summary: Practicing yoga not only changes your mind and body but also changes your life. Explore the article to know the five yoga poses to bring to your day.


Yoga practice is an everyday thing. A yogi shouldn’t practice the life science to get better at it, but they should do ‘abhyasa’ to get better at living life. The yoga practice takes you on the journey of self-discovery where the awareness and consciousness are ignited and a better knowledge of the inner-self is attained. Practicing yoga daily changes a life for the good and transforms the practitioner into a better version of themselves.

Yoga poses to bring into your daily life

Before you start the session, do the warm-up exercises to conduct an easy flow of the yoga sequences. Try exercises like full body stretch, neck rolls, shoulder roll. Try pranayama exercises like Kapalbhati and Anulom Vilom.


Try starting your day off with these morning stretches. These can all be done from the comfort of your bed and will awaken the body for the day ahead!

Vriksasana (Tree Pose)

Vriksasana-Tree Pose

This posture replicates the graceful, steady stance of a tree. Unlike most yoga poses, the Tree Pose requires keeping our eyes open in order to maintain body balance.

Standing for at least an hour in a day is actually healthy for the body, especially for those who are engaged in the sitting jobs. The asana is great to improve body balance, posture, strengthen the legs and ankles. It lengthens the spine, opens the hips, and reduces weight.

  • Stand straight and then fold your left foot inside at the knee and keep it on the inner-side of the right thigh.

  • Keep the back straight and try to balance the body. Hold the pose for a minute and repeat the same on the other side.

Balasana (Child Pose)

Balasana

Balasana is a must for those who wish to enjoy what they do at their work. It is a child’s pose and the secret to his/her happiness.


Practicing yoga in the morning on an empty stomach and clear bowel benefit a lot. Balasana is a great pose to try in the morning as it stretches the whole body, relieves body ache and fatigue, opens the shoulders, and releases stress.



  • Sit straight on the floor on your knees and let your hips rest on the heels.
  • Now bend the torso forward at the hips and let it rest between the thighs.
  • Stretch your arms forward in front of your head with the palms facing downward. Hold the position for 30-60 seconds.

Bitilasana- Marjaryasana (Cat/Cow Pose)

Marjaryasana reduces stress by calming the mind which is why it is one of the best yoga postures for beginners. Basic yoga poses such as Marjaryasana are ideal yoga exercises for beginners as they also promote core strength and create emotional balance.


The asana proves to be the best to start your day with, as it wakes up the body in a relaxed and gentle way.

  • Begin with getting on the floor on your hands and knees, keeping the back straight.
  • Now breathe in and lift your back and drop the face down and form a cat pose.
  • While breathing out, arch your back and lift your head and hips upwards to form a cow pose.
  • Hold each form for 20 seconds, and keep on rotating the poses for few minutes.

Adho Mukha Svanasana (Downward-Facing Dog)

Adho Mukhasana

This asana takes care of your whole body stances and stretches the muscles to give you increased flexibility. After all that tiring day at work, you certainly need to do this. As you sit for longer hours in your office chair, your legs get really cramped.

A great yoga asana to stretch the calf and back muscles, increase blood flow to the brain, energize the body, calm the mind, improve flexibility, and build strong bones.

  • Start with being on the four limbs in a table-like shape.

  • Now breathe in and lift your hips upward, then align the elbows with the knees. Your body should form an inverted-V shape.

  • Place your hands on the ground and stretch the neck outward. Hands, legs, and back should be straight.

  • Let your ear touch the inner side of the forearm and hold the position for 30-60 seconds.

Ardha Matsyendrasana (Seated Spinal Twist)
Ardha Matsyendrasana

Half Spinal Twist Pose is an asana that usually appears as a seated spinal twist with many variations, and is one of the twelve basic asanas in many systems of Hatha Yoga.


This is an ideal yoga pose for releasing tension in the back, shoulders, and neck. The asana improves digestive system and promotes easy bowel movements.

  • Sit straight on the floor with the legs stretched out in front of you.
  • Now bend the left knee and place it close to your body and then turn towards the left.
  • Now place the left arm behind your back and palms on the floor.
  • Hold the pose for a minute and repeat the same on the other side.

These poses are great to practice during morning yoga session to start your day with being relaxed and at ease. At yoga teacher training in India, Indonesia, Thailand, and Nepal, you get to gain a deeper learning of the yoga practices blended with authentic teaching of yoga by the renowned yoga gurus and experts.

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Author Bio-Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveler in India. He provides yoga teacher training in Rishikesh, India. He loves writing and reading the books related to yoga, health, nature and the Himalayas. His strong connection with Yoga and the Himalayas has made him organize yoga, meditation and Ayurveda tours, and retreats in the Himalayas.