Simply put, a daily yoga routine makes you feel good. No matter where you find yourself or how much time you have, you can do the 10 yoga poses below and start your day with a centered mind and a refreshed body.
Because beyond the mental benefits of yoga, the way your body will feel after a good stretch is vital to a healthy lifestyle.
This 5-minute yoga workout gives you ten yoga poses you should add to your daily workout routine.
1. Standing Side Bend
- Stand tall with feet and legs together and reach both arms straight up overhead as you inhale.
- Lower your right arm down the right side of your body and exhale as you lengthen the left arm over the head, bending your body gently to the right.
- Inhale to return arms overhead to center and exhale as you repeat on the left side.
Hold for 30 seconds.
Lengthen a compressed spine and a tight back by moving in a new direction: sideways!
2. Downward Dog
- Begin in a kneeling position on your mat with hands directly under your shoulders, fingers spread wide.
- Tuck your toes under and engage your abdominals as you push your body up off the mat so only your hands and feet are on the mat.
- Press through your hands, moving your chest gently toward your thighs and your heels gently toward the floor.
Hold for 30 seconds.
Stretch the entire backside of your body: your back, hamstrings, calves, and Achilles.
3. Up Dog/Cobra
- Begin lying face down on your mat with your head slightly lifted and your hand sitting directly under your shoulders.
- Point your toes so the tops of your feet are on the mat.
- As you exhale, press through your hands and the tops of your feet, raising your body and legs up off the ground until your arms are straight.
Hold for 30 seconds.
Open your chest and the front of your shoulders for better posture.
4. Crescent Lunge
- From a standing position, step the ball of your left foot to the back of the mat. Keep your feet slightly wider than one another like youâre standing on railroad tracks.
- Reach both arms straight overhead and bend the right knee to 90 degrees.
- Relax your shoulders as you continue reaching up and lengthening the back leg. Hold 30 seconds and switch sides.
Hold for 30 seconds.
Open tight hip flexors and lengthen your spinal column.
5. Cat
- Begin on your hands and knees with hands directly under shoulders and knees directly under hips.
- Start with your spine in a âneutralâ or long position, then slowly tuck your tailbone and lower the crown of your head so your back gently rounds.
- Draw your navel up to your spine and breathe gently as you hold the stretch.
Hold for 30 seconds.
Relieve a tight back and maintain spinal flexibility.
6. Cow
- Begin on your hands and knees with hands directly under shoulders and knees directly under hips.
- Start with your spine in a âneutralâ or long position, then gently lift your heart and tailbone so your back gently curves downward. Be sure to focus on the lifting; do not press your back downward. Let the curve happen naturally.
- Look slightly upward with a relaxed neck and breathe gently.
Hold for 30 seconds.
Relieve a tight back and maintain spinal flexibility.
7. Pigeon
- Begin in a plank position. Tighten your abdominals and pull your right knee toward your right hand, placing your right foot as close to your left hand as you can.
- Keep your back leg long and keep your hips even as you relax your weight through the middle of your hips.
- Breathe and hold for 30 seconds. Step back into the plank and switch sides.
Hold for 30 seconds.
One of the best hips stretches around. Open your hips and lower back with a traditional pigeon or do it lying on your back.
8. Happy Baby
- Begin lying on your back and grab your big toes with your index and middle fingers.
- Gently draw toes down so knees pull toward shoulders. Keep elbows gently pressing knees open.
- Relax and breathe. Hold 30 seconds.
Hold for 30 seconds.
A yoga pose of relaxation! You will also open your groin, inner thighs, and lower back.
9. Yogi Squat
- Begin on feet, crouched down with tailbone between ankles and hands in prayer at chest.
- Continue to press hands firmly together while at the same time pressing elbows against inner thighs.
- Hold and breathe for 30 seconds.
Hold for 30 seconds.
Yogi squat has been called the âpose of youth.â Keeping your hip flexors open and hip joint mobile, this pose will keep you walking and moving like a young person.
10. Windshield Wiper
- Begin on your back with knees bent, feet flat on the floor, and arms stretched out to the sides.
- Gently lower your knees to the left side of your body and place them on the floor. Gaze right and breathe.
- Engage your abdominals and slowly pull your knees back to the start position.
- Gently lower your knees to the right side of your body and place them on the floor. Gaze left and breathe.
Hold for 30 seconds.
Stretch external hips, and lower back, and relieve sciatica.
Yoga For Beginners | A Complete Guide To Get Started
If youâve wanted to begin a yoga practice but feel intimidated and donât know where to start, have no fear! This yoga for beginners guide has everything you need to get started and succeed!
Yoga has so many benefits. Its is all about connecting your mind and body through movement and breath. Some people use yoga as purely physical exercise, some use it as a way to release tension and anxiety, and others view it as more of spiritual practice and a journey into the self.
Learn the different types and benefits of yoga as well as guidance on how to get started and choose the practice that will be best for you!
Yoga For Beginners | A Complete Guide To Get Started
30 Minute Pool Workout
If you havenât given water workouts a try, youâre missing out on one of the best low-impact workouts you can do!  Swimming and water aerobics are the ideal way to get your heart rate up while being easy on your joints. The buoyancy of water lessens the pull of gravity, making you feel lighter and more balanced while also reducing the impact on your knees.
This also makes the same moves that would be difficult to do on land feel easier in the pool. Water aerobic exercises are a great option for seniors who have problems with balance, sciatica pain, or issues with their joints, including arthritis. However, pool exercises for seniors arenât just for seniors, this is a water workout that anyone can (and should!) do!
53 Best Weight Loss Snacks
To keep you from going crazy with calories even when the saltiest of cravings hit, my team and I rounded up our best weight loss snack recipes that are super easy to throw together. And when you donât have time or youâre on the go, we also made a list of our favorite healthy purchased snacks too.
This content was originally published here.
