10 yoga poses that everyone should do

(3 min 47 sec Reading time)

Ancient yoga traditions describe thousands of yoga postures. Chances are that you also have a full schedule in which you probably will not find much time to exercise. Become powerful, flexible and get more energy in just 10 minutes a day with the following yoga poses.


1. Downward-Facing Dog A basic pose in many forms of yoga. It helps to strengthen the shoulders, arms, and legs. It lengthens the spine and helps relieve the pain in the upper, middle and lower back. It is also a careful reversal of blood flow in the body against gravity. Keep your back flat, feel a stretch on the back of your legs and try to push your heels into the ground.

2. Garland Pose Especially when you do sedentary work, your hips are in a 90-degree position. Over time, this can cause problems, including limited mobility in your joints. This posture helps to open the hips and lengthen your spine. It helps to keep the pelvis and hip joints healthy. Make sure you point your toes outwards, look ahead. The goal is to get as low as possible with the hips, without your upper body bending forward. If it does not work because your heels are coming off the ground, put a book or something like that underneath.

3. Plank Pose The shelf is one of the best known and best ways to strengthen the core of strength as well as the strength and stability in the wrists, arms, shoulders, and chest. Make sure your back is straight, that your hands are at shoulder width and that your buttocks do not make a pyramid of posture.

4. Forward Bend This attitude is good for putting your body in an opposite position for what you do all day. The nervous system calms, the back is strengthened and the buttocks and hamstrings stretch. Make sure your legs stay straight, bend over as far as your hamstrings allow. If this really does not work, it is allowed with a slight bend of the knees.

5. Seated Spinal Twist Turning the upper body with respect to the lower body helps you to feel younger and fitter. By sitting down, the hips are fixed so that you are less likely to turn the hips in the posture. This ensures that the twist stays in the upper body and that ensures the best results for your body. Hold your right knee with your right arm to ensure that you stay upright and do not tilt backward. With each inhalation, you make a long time and with every exhalation, you turn a little further in your position.

6. Crescent Lunge The lunch posture is good to stretch hip because our hips are almost always moved forward during the day and are hardly put on hold. The hips are thus stretched at the front as well as the upper legs and the pelvis. It also strengthens leg and back muscles. By extending the arms upwards, the shoulders and arms are also strengthened. Make sure the front knee is at a 90-degree angle, that the knee remains above the foot and the toes are pointing forward to protect the knee and ankle joints. The back leg stays stretched and try to push the heel back to the ground as much as possible.

7. Child Pose This posture is an ideal posture for rest, recovery and reducing the level of stress in the body, both physically and mentally. In addition, hips, knees, ankles, thighs and lower back are stretched and the back, shoulders, and neck are relaxed. By placing your arms in front of you with the palms facing up, you add an extra stretch of the arms and shoulders to the posture.

8. Warrior The Warrior combines strength, flexibility, and stability. It helps to get a better balance and helps against low back pain because the chest and hips move forward and the psoas is strengthened. The psoas is the most important hip flexor muscle that can get irritated when you sit for a long time. Again make sure your front knee stays above the ankle and your leg is at a 90-degree angle. Turn your back foot slightly outwards and make sure your hips are straightforward.

9. Cat-Cow Pose Back pain affects almost everyone at a certain time and a lack of exercise can make the condition worse. This posture is a combination of two postures performed in a smooth movement from one position to another and back again. It stretches the back hip and abdominal muscles and strengthens the back and neck. It is also a relaxed attitude to alleviate the tensions of the day. Make sure your neck is in the cat position (with the convex back) and look in the cow (with the hollow back) upwards, but do not put your head completely in your neck. Keep your neck long. Repeat this a few times and watch your breathing.

10. Corps pose It looks nice and relaxed, but do not be mistaken. It is often the most difficult but most important posture in yoga. Even advanced practitioners struggle to find their peace in this position. It is important to conclude with complete relaxation. During this time your body will benefit from the poses you have done before. In addition, your mind will calm down and you will feel fit for the rest of the day if you do it right. Lie on your back, open your palms to the ceiling and close your eyes. Breathe normally, be quiet and release everything that you are trying to hold on to, both your muscles and your thoughts.

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