Daily yoga routine: Build strength, flexibility, and clear your mind | XpertsReviews.com

Do you often feel overwhelmed by daily life, lacking physical and mental energy? Many people balance work, relationships, and personal goals, leaving little time for self-care. A daily yoga routine can help, as Maharishi Patanjali noted: it calms the mind and helps us find true self-clarity. How can you create a daily yoga practice that builds strength, improves flexibility, and helps you clear your mind during busy times?

When people think of yoga, they usually imagine complex poses performed by flexible people. Although it is important to develop strength and flexibility, yoga is much more than a purely physical practice. It offers a complete approach to well-being. “It includes eight parts described by Patanjali: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi,” yoga expert Dr Narendra K Shetty tells Health Shots. To benefit from yoga, we must integrate it into our daily lives. By including its principles in our routines, we support our mental clarity, emotional stability and physical health.

How to perform sukshma vyayama?

To start your daily routine, start with Sukshma Vyayama. This series of gentle movements helps relax your body and prepare it for more difficult positions. “Warming up improves circulation and wakes up the muscles,” specifies the expert. After that, proceed to Surya Namaskar (Sun Salutation). This introductory sequence warms up your body and is a great way to prepare for different poses.

1. Utkatasana (Chair Pose)

Utkatasana, or Chair Pose, is a standing yoga pose that strengthens the legs and core while improving balance and focus. Stand with your feet together or hip-width apart. “Inhale and raise your arms above your head, then exhale and bend your knees as if you were sitting in a chair, keeping your knees behind your toes,” explains the expert. Hold several breaths to engage your thighs and stretch your spine. Benefits include improved posture and stimulation of the heart and diaphragm.

2. Trikonasana (triangular pose)

This fundamental yoga pose improves flexibility, strength and balance. Stand with your feet apart, turn one foot outward and extend your arms out to the sides. “Bend at the hips to reach for the extended foot, placing your hand on your ankle, shin, or the floor, while extending the other arm upward,” says the expert. This pose stretches the legs, opens the hips and improves stability.

3. Vrikshasana (Tree Pose)

Vrikshasana, or Tree Pose, is a balancing pose in yoga. Stand with your feet together, shift your weight to one leg and place the opposite foot on your inner thigh or calf. “Bring your palms together at chest level or raise them above your head,” says the expert. Hold the pose while breathing evenly, then switch sides. This pose strengthens the legs, improves balance and improves concentration.

4. Tadasana (Mountain Pose)

Tadasana, or Mountain Pose, is a foundational yoga pose that promotes good posture, stability, and balance. “Practiced at the start of a yoga session, you stand straight, feet together, arms alongside the body, and you engage your core,” specifies the doctor. This pose helps cultivate body awareness and a strong connection with your breath.

5. Virabhadrasana (Warrior Pose Variations)

Virabhadrasana, often called Warrior Pose, encompasses several variations commonly practiced in yoga. Each variation emphasizes strength, stability and focus.

What yoga poses build strength?

Many people think that strength training requires weights or high-impact exercises. However, you can build strength through yoga by striking poses that use isometric contractions. For example, you can include Phalakasana (Plank Pose), Bhujangasana (Cobra Pose), and Dhanurasana (Bow Pose) in your routine. “These poses work multiple muscle groups and help improve endurance without putting too much strain on your joints,” says Dr. Shetty. Holding a pose longer helps your fascia, the tissue around your muscles, become stronger. It’s important to use a gentle but firm approach: moving slowly builds strength while reducing the risk of injury.

How does breathing help with flexibility?

Flexibility involves finding the right balance between tension and relaxation, not just stretching. An effective way to improve flexibility is to use contrast breathing.

1. Take a deep breath and contract the muscles you want to stretch.
2. Imagining your body as a closed fist can be a helpful image.
3. Inhale deeply for a moment, then exhale completely with a deep sigh.

As you exhale, release tension in your body, especially in areas that hold stress, like your jaw, shoulders, and often your mind. “This helps your muscles relax and allows for a deeper stretch,” shares Dr. Shetty. Practicing this regularly not only improves your flexibility, but also makes you more aware of bodily sensations that we often ignore in our busy lives.

What is the connection between yoga and mindfulness?

Mental fatigue is a common problem. Yoga can help you by restoring balance to your body. It changes your state from alert and stressed to relaxed and calm. Regular yoga practice can help reduce stress. Including Dhyana (meditation) in your routine can help calm your mind.

“Techniques such as Yoga Nidra and the Mind Sound Resonance technique lead you into deep relaxation, allowing your mind to reset and recharge,” says Dr. Shetty. Yoga is important for balancing neurotransmitters such as GABA, serotonin and dopamine. These chemicals help improve your mood and mental clarity. By practicing yoga, you can improve your emotional state and overall cognitive abilities.

How to connect breathing and movement?

At the end of your session, move on to restorative poses like Upward Legs Pose (Viparita Karani) and Plow Pose (Halasana). These poses help your body relax and absorb the work you’ve done. “Combine them with breathing exercises like alternate-nostril breathing (Nadi Shodhana) and bee breathing (Bhramari) to stimulate relaxation and mindfulness,” says Dr. Shetty. Taking even just a few moments to be still can have benefits. This simple practice of breathing and moving together can help break the habit of overthinking.