Life has a habit of sometimes getting in the way. So, there may be some weeks where your yoga practice needs to take the back seat. Or, you may be going through a phase where you just don't fancy. Or, there could be a worldwide pandemic and you're forced to stay at home.
Whichever situation you find yourself in one of the beautiful things about yoga is you can practice it pretty much anywhere.
Even if you're not a full-time yogi but want to reap some of the benefits and stay nice and flexible there are poses for you.
Even if you're a veteran yogi these poses will take you back to basics and allow you to re-examine some foundational poses. Which is always a good thing.
This little routine can be done in the morning, on your lunch break or just before you go to bed. It should only take 15 mins and will be those yoga muscles nice a limber.
So here are my top 5 picks for yoga poses everyone should try and do every day. These poses have stood the test of time and are loved by yogis worldwide.
The cat-cow pose is a great way to wake up your spine if it’s been neutral for 8 hours, or sat at a desk for a few. This pose can also help to invigorate your whole body so it's a perfect one to start with.
It's also a really easy pose to do for beginners. Start on your hands and knees. Gently start to arch your spine upward, whilst looking down at your thighs. Don't force this too hard, take a breath and then slowly bring your spine back down to neutral. You then want to do the opposite movement and drop your stomach but look up.
Make sure you keep a track of your breathing. Inhale when you arch your spine, and exhale when you bring your stomach in.
2. Downward Dog
Another classis yoga pose, this stretches our you back, legs and arms. It's slightly more intense that cat-cow but a nice transition.
This is a tricky one to explain with words so watch the video below.
This pose is another one that’s great to wake up muscles that have been dormant for a few hours.
There are some great reported benefits of this pose, many of which stem from the fact that your heart is higher than your head. It's considered a "mild inversion".
This means it can reportedly help with headaches, insomnia, fatigue, and mild depression. With the flow of blood from the brain helping to calm the nervous system, improve memory and help relieve stress.
3. Mountain Pose
This is one of the key foundational moves you'll need to master to move onto the more complex ones. So, it's great to practice this everyday if you can even for a little while.
It may look very simply but making sure you keep your form correct is the difficult part to master. But if you do so, this is where it helps with other moves
Make sure you try to balance your weight evenly. Use your core muscles to maintain posture. This will make sure you get the most out of the pose. Try to keep your shoulders parallel to your pelvis at all times, and remember to breathe.
4. Chair Pose
A slightly more challenging pose to begin the roundup of this little routine. It’s quick to practice and doesn’t require a lot of space either so it’s perfect for everyday practice no matter where you are.
The chair pose is another one that can appear to look easy, but achieving the correct posture is of the utmost importance.
After you've done this pose for a few rounds you'll realise why it's a great pose to strengthen those thigh muscles and increase ankle mobility.
Again, you want to keep an eye on your breath. Breathing deeply while in the pose, timing of five to ten breaths.
5. Child's Pose
The last pose will bring you back down and ground you. Relaxing you either for bed, or helping to clear your mind and attack the day.
This pose will stretch your hips, thighs and ankles. It's also said to help reduce stress and fatigue. When you’re in this pose, you'll notice how it gently relaxes the muscles at the front of your body. At the same time, you should feel a soft and passive stretching of muscles at the back of your torso.
As we laid out at the start this little routine can be done quickly anywhere. It's just a nice simple way to keep your yogi muscles ready if you can't attend practice every week.
It's also a great entry routine into yoga if you're thinking of starting.
How long you do the routine is completely up to you and how much time you have. You can do 1 round or 2. Just try to hold each pose for 2 rounds.