Whether you are a beginner or an elderly person, launch your day by practicing easy yoga poses. They can help you be more flexible and healthy in general.
Regarding yoga, you can sit down, stand up, twist or balance your body on a leg. You can choose different poses or asanas every day. In this way, your fitness routine can never become boring or monotonous. What could be more? These poses also offer health benefits such as better flexibility, balance, digestion and posture. But do not try to challenge the asanas, especially if you are a beginner who is not even flexible. You can start your mornings by performing easy yoga poses, which come with their own set of health benefits.
Easy yoga poses to do every day
You can start your mornings on a healthy note by performing easy yoga poses every day:
1. Tadasana or mountain installation
- To perform the tadasana, place your hands by your side, feet at the open hip and your palms turned inward.
- Lie your spine, lift yourself through your crown and firmly plant your feet.
2. Utkatasana or chair installation
- Hold your feet together to make Utkatasana.
- Fold your knees and slowly lower your hips as if you were sitting on a chair.
- Raise your arms until they reach your ear level.
3. Pose of trikonasana or triangle
- Place your feet with the hip width to make trikonasana.
- Make sure your hips and feet are in accordance with your shoulders and chest.
- Put your lower hand on the ground.
- Raise your chest away from your front thigh and roll your shoulders back.
- Slowly and gently fold your body to the right.
4. Veerabhadrasana or Warrior poses
- Stand straight with your feet apart.
- Turn your right foot and fold your right knee, keeping it on your ankle.
- Spread your arms over your head.
5. Ardha chakrasana or half-wheat poses
- Stand straight, place your hands on your waist, supporting it with your fingers pointing to the front.
- Using your size as a support, try to look as far as possible.
- Stand straight and keep the balance.
6. Chakravakasana or cat cow installation
- Place your hands with the shoulders to pose the cat cow.
- Your knees should be held below your hips.
- Curred the lower back and take the lead.
- Bring your abdomen while arranging your spine. Move your head and your pelvis down.
7. Baddha Konasana or butterfly installation
- To do this seated asana from Yoga, sit on a yoga carpet, fold your knees and gather your feet and soles.
- Hold your hands on the toes or feet while maintaining a straight back.
- Bring your feet to your groin and push your knees to the carpet.
8. Mandukasana or frog installation
- To do this, sit in Vajrasana (diamond installation).
- Make a fist with both hands and place it on each side of your belly.
- Fold forward, stay like that for 10 seconds then go up.
9. Pose of camel or camel
- Start in Vajrasana.
- Go up in a knees position with your toes inwards.
- Lift your hands slowly to touch your heels. Bring your hips forward and lean your upper body in the back.
- Fold your head and spine then slowly release your hands with your heels.
10. Bhujangasana or Cobra poses
- Lie on your stomach to perform Bhujangasana.
- Keep your hands folded at the elbow next to your chest.
- Slowly lift your chest up and go down.
11. Adho Mukha Svanasana or Dog Pose downwards
- Sit in Vajrasana and keep your hands in front of you.
- Lift your buttocks and press your head down until your heels touch the floor.
- Do not move the position of your hands and feet.
12. Settu bandhasana or bridge installation
- To make Setu Bandhasana bed on your back, fold your knees face upwards.
- Slowly lift your buttocks, back and chest upwards.
13. Pavanamuktasana or wind relief
- Lie flat. Take your left knee to your chest.
- Lift your chest and head for the ground.
- Bring your chin to the knee.
- Repeat with your right knee.
Advantages of each of these easy yoga poses
You should do easy yoga poses every day, as they offer several health benefits:
- Tadasana: It is the installation of fundamental standing yoga that can improve posture and stability. Tadasana can also reduce pain related to ankylosing spondylitis, which leads to restricted spinal mobility, according to research published in Annals of neuroscience in 2021.
- Utkatasana: “This is a pose that works the whole body,” explains the fitness coach, Dr. Mickey Mehta. It can strengthen your legs, heart and improve posture and balance.
- Trikonasana: It can increase the flexibility of your spine, your hips and your legs. It lengthens leg muscles and eliminates stiffness, especially in legs and hips, according to research published in the International Yoga Journal in 2018.
- Veerbhadrasana: It can improve stability by strengthening your legs and activating your nucleus. “The muscles of your legs and feet are activated when you firmly plant your feet on the carpet,” explains the expert.
- Ardha Chakrasana: It can strengthen your back, shoulders and arms, and also improve posture.
- Chakravakasana: Your neck, your shoulders and your spine can become more flexible in the Cat-Cow position. “It extends the muscles into the chest, belly, back and hips, making your spine stronger,” explains Dr. Mehta.
- Baddha Konasana: It promotes flexibility in the lower back and the interior of the thigh.
- Mandukasana: It can strengthen the muscles of the trunk, shoulders and abdominal muscles. “This installation can stimulate digestive organs and can help constipation, gas and indigestion,” said Dr. Mehta.
- Ustrasana: It can stretch your back, hips, ankles and thighs. “This installation can also widen your chest area and improve pulmonary capacity,” explains the expert.
- Bhujangasana: If you try to make your abdomen more toned, pose cobra. He can help tone the abdomen and strengthen the spine, according to a study published by Researchgate in 2023.
- Adho Mukha Svanasana: It can strengthen upper body and improve concentration.
- Setu Bandhasana: “He frees tensions in your legs, hips and lower back,” explains Dr. Mehta.
- Pavanamuktasana: “This can help get rid of gas and bloating and improve digestion,” explains the expert.
Can everyone do these easy yoga poses?
Easy yoga poses can be carried out by most people, but some people should not do them.
- Pregnant women should not make yoga poses such as Bhujangasana, as it exerts pressure on the abdomen.
- People with injury or fractures should ignore yoga lessons until they are healed.
- People with health problems and sciatica should first consult their doctor, because even these easy yoga poses can worsen pain.
From Bhujangasana in Tadasana, there are many easy yoga poses that can be performed each morning. Although it is easy yoga poses, you should check with your doctor if you have health problems.
Related FAQ
Is it normal to do yoga every day?
Yes, most people can do yoga every day. It is important to alternate intensity and poses to prevent overexation while practicing yoga daily.
What is the simplest installation of yoga?
Tadasana is one of the easiest yoga poses that can be done by beginners, children or the elderly. It is the basic foundation of all standing yoga poses.
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