Achieve harmony and balance in your life with our expertly chosen top 10 yoga poses. Unleash your potential and embrace a healthier, more fulfilling lifestyle.
Home practice can be challenging, but it’s completely normal to get distracted by new poses or stuck in a comfort zone. While it’s important to stay focused on your goals and the enjoyable aspects of your practice, it’s also beneficial to evaluate your routine occasionally and strive for more balance.
This is the essence of yoga, and practitioners at any level can benefit from revisiting the fundamentals regularly. So let’s dive into the top ten yoga poses that you should practice every day! Get ready to feel excited and invigorated as we explore these foundational standing poses, backbends, forward bends, and inversions.
Top 10 yoga poses to practice every day
1. Malasana (Garland Pose)
I absolutely adore this incredible Malasana pose! It not only provides a wonderful release for the lower back and opens up the hips, but it also transforms the practitioner into an adorable little nugget. Discover a plethora of variations and helpful tips to either make this pose more accessible or take it to new depths.
Beginner
Beginners often find it challenging to lower their heels all the way down. Remember to rotate your heels inward and point your toes outward, while also widening your stance. If a full squat bothers your knees, try sitting on one or more blocks.
Intermediate
Enhance the hip-opening aspect of this pose by engaging your arms. Bend forward to maneuver your upper arms towards the inner part of your legs. Connect your palms together in front of your heart and press your heart towards your thumbs. This will naturally promote external rotation and provide an additional moment of bliss.
Advanced
The traditional Full Malasana pose involves bringing the feet together, widening the knees, and bending forward with the torso. The arms can be extended or wrapped behind the heels. However, I prefer to do this pose with my feet wider than my hips as it helps me release tension in my back and hips after a tiring day.
2. Chaturanga Dandasana (Four-Limbed Staff Pose)
Chaturanga is undoubtedly a popular asana in Vinyasa yoga, yet it is often mishandled and exploited. Many practitioners tend to hastily execute this posture, disregarding its proper alignment, thereby increasing the risk of harm through repetitive practice. To rectify this issue, take a look at my recommendations below to give this fundamental pose the attention it deserves, treating it as an individual posture rather than merely a transitional movement.
Beginner
A lot of individuals lack the necessary physical strength and body awareness to execute this position correctly. For most students, I suggest starting with their knees on the ground. Concentrate on lifting the lower abdomen to avoid straining the lower back. Ensure that your elbows are close to your ribcage and aligned directly above your wrists.
Intermediate
Embrace the spirit of a tiger! Keep your eyes focused ahead at all times to prevent rounding in the upper back (we must always look forward here, not downward!) Retract the shoulder blades and concentrate on elongating your heart as you descend, so that the elbows remain aligned with the wrists rather than slipping behind the heels of your hands.
Advanced
Utilize deep breath! This pose is a favorite for many as they soar through the air. Inhale deeply while in Plank and exhale fully as you transition into Chaturanga. Remain in this position until your exhale is finished, demonstrating control, mindfulness, and avoiding hasty errors.
3. Utthita Trikonasana (Extended Triangle Pose)
Among the top 10 yoga poses, Trikonasana shines as a classic standing posture that deserves our attention. In a world where standing poses are frequently neglected, this particular pose holds a special place in my regular practice, regardless of any external factors. It serves as an exquisite method to relieve lower back discomfort, fortify the core muscles, and cultivate an overall sense of physical and mental expansion.
Beginner
Many students have a tendency to collapse their lower body in an attempt to touch the ground with their hand or palm. However, you can skip this step and instead place your palm on a block outside of your shin or on your shin below your knee. By doing so, you will be able to achieve balance and symmetry in both sides of your ribcage, resulting in equal length throughout the trunk of your body.
Intermediate
Mastering this pose is a breeze! Many individuals tend to arch their backs and push their ribs forward, but instead, concentrate on pulling your ribcage inward (bringing the bones closer to your center) and maintaining a strong and elevated lower abdomen. This will help open up your lower back.
Advanced
To complete the process, incorporate these two suggestions and gaze downwards. Align your body by bringing your torso in line with your leading leg (many students tend to lean inward). Can you maintain symmetry in both sides of your waist, keep your ribs tucked in, engage your core, and elongate your lower back as you lean backwards? Absolutely! Dedicate yourself to regular practice.
4. Crescent Lunge
It is inconceivable for me to engage in a comprehensive yoga session without including the essential standing stance called Crescent Lunge. This particular pose has become my primary choice for unlocking the flexibility of my hips and psoas, promoting an open space within my chest, and cultivating a feeling of empowerment and stability in my feet.
Beginner
When practicing this pose, you may notice that newer students often struggle to find their balance. However, there is a simple solution. Just take a moment to look down and assess your feet placement. Chances are, your feet are positioned too close together. To remedy this, ensure that your front and back foot are spaced hip-width apart. By widening your stance in this way, you will be able to achieve better balance.
Intermediate
In this pose, many people tend to lean forward due to either a tilt in their lower back or tightness in the psoas muscle connected to their back leg. To ensure better mobility in your pelvis, feel free to bend your back knee as much as necessary. Imagine the front crest of your pelvis being lifted up to a neutral position, like holding a bowl full of kombucha that you don’t want to spill. Additionally, gently draw your back leg towards straightness, although it may not fully straighten. By following these adjustments, you will be able to achieve a more powerful posture.
Advanced
Experiment with incorporating a backbend dropback into your upper body movements. Apply the guidelines you have previously learned and subsequently extend your arms overhead, intertwining all fingers except for the thumb and index. Maintain a relaxed base of the neck as you elevate your heart and curl your upper chest. Visualize an imaginary trajectory along the ceiling, ascending and curving backwards. Ensure the foundation of your body remains sturdy, avoiding any tilting or shifting of the pelvis.
5. Salamba Sirsasana II (Supported Headstand)
Inversions, a collection of enchanting poses, have the power to flip our perspective and imbue us with a potent sense of empowerment. Among these inversions, Tripod Headstand stands out as an accessible choice due to its broad base. Moreover, mastering this pose is crucial for those aspiring to explore intricate movements like gracefully descending into arm balances.
Beginner
Assume a position where the crown of your head is touching the ground, with your hands placed shoulder-width apart and elbows aligned with the heels of your hands. Flex your toes and extend your legs to transition into a Dolphin Pose. Concentrate on maintaining inwardly rotated elbows (activating your adductors) and elevate your shoulders away from the ground to avoid sinking into your neck. Experiment with inching your feet closer together while ensuring you maintain these actions.
Intermediate
As you become more flexible, gradually move your feet closer together until you can place one knee at a time on the back of your arms. Try to aim for a position closer to the armpits if you can. Remember to keep your elbows in and shoulders lifted to avoid putting too much weight on your arms.
Advanced
Begin in a kneeling position and lift your legs towards your chest, resembling a cannonball. Keep pulling your legs up until they fully extend, ensuring that they stay close to the center line of your body. Another way to get into this pose is by starting in Dolphin pose, walking your feet towards your hands while keeping your legs straight, and then transitioning into the posture from a press.
6. Salamba Setu Bandha Sarvangasana (Supported Bridge Pose)
Surprisingly, the traditional Bridge Pose drives me insane in my happy place. However, when I place a block under my lower back, I can stay in that position for hours with a joyful expression. This modification is not only beneficial for Shoulderstand but also provides a soothing release for the front body and spine.
Beginner
Start with a block on the low–medium level underneath your lower back.
Intermediate
Position the block vertically beneath your lower back, ensuring it is placed in a tall and narrow manner. It may be necessary to rise up onto your tippy toes in order to properly fit the block. Proceed by interlacing your fingers in front of the block and drawing your shoulders inward, creating a gentle embrace.
Advanced
In order to perform a modified Shoulderstand, it is important to firmly grasp with your hands and maintain a tight embrace with your arms while extending one leg at a time, following the aforementioned steps.
7. Ustrasana (Camel Pose)
Many Beginner people have a love-hate relationship with the camel pose. The trick is to ensure proper alignment in the body to support the lower back and keep the neck comfortable. What makes it interesting is the abundance of variations available. Let’s get started!
Beginner
Stand on your shins with your knees and feet apart. Hold your hips with your hands and lower your tailbone while lifting your lower belly. Keep your hands on your hips and lift your heart as you roll your shoulders back. Hold this position for about 8 breaths.
Intermediate
Start by curling your toes under, then straighten your pelvis and bring your hands to your ribcage to lift and expand it. Roll your shoulders back and lower your hands to grab your heels. Keep your hips aligned with your knees and lift your chest.
Advanced
Keep doing the same actions as before, but this time keep your feet flat on the ground. After adjusting your ribs, maintain a strong lift in your chest and allow your head to fall backwards. Hold onto your heels and relax your face and throat.
8. Janu Sirsasana (Head-to-Knee Forward Bend)
I really like this one, even though it might seem random. I’ve liked it since my Ashtanga days. It’s a great stretch for the calf and hamstring of the straight leg, and it also opens up the hip of the bent-knee leg. It helps the student pay attention to small details, like making sure the chest is squared with the straight-leg knee.
Beginner
Sit on a blanket or block. Put a strap on your straight leg foot. Hold onto the strap and sit up straight without rounding your back. Pull the strap gently to make your foot stay flexed.
Intermediate
First, take a deep breath and straighten your spine. As you breathe out, turn your belly button towards your knee that is extended. Maintain the twist and length as you reach for either side of your foot on the extended leg.
Advanced
Follow the steps above, but as you become more flexible, hold your outer wrist with your inner hand thumb and middle finger around the ball of your foot. Breathe in as you hold, and while looking forward, breathe out and bend your elbows wide to go deeper into the fold.
9. Reclining Supported Twist
A reclining twist is a good pose to learn how to twist safely. If you learn how to twist here, you’ll be safer when you do more advanced poses.
Beginner
Don’t make your knees touch forcefully. Let the pose adjust to your body instead of forcing yourself into a twist. Use a folded blanket between your knees to support your top leg and avoid overstretching your muscles.
Intermediate
Pay attention to how your spine is aligned. Move your hips a little to the left before you lower your knees to the right. This will help keep your back straight. If it feels good, look in the opposite direction of your knees. Slightly tuck your chin to lengthen the back of your neck and maintain the alignment from your head to your sitting bones.
Advanced
Doing less is often better. If you can handle stretching more, place your other hand on your thigh. This light weight can help make the pose stronger.
10. Viparita Karani (Legs-up-the-Wall Pose)
Leg-Up-the-Wall Pose is a wonderful pose for all students, regardless of their level. It helps you relax and unwind after a tiring day or a strenuous practice. This pose is particularly beneficial for relieving leg fatigue and can also be helpful for those who have trouble sleeping.
Beginner
Put a folded blanket or bolster next to the wall. Sit on it with one hip touching the wall. Lie down and turn your body so that your legs are against the wall, while keeping your lower back raised.
Intermediate
Remove the blanket or bolster and practice Legs-Up-the-Wall with your hips against the baseboard.
Advanced
Make a lasso out of a strap and tighten it around the balls of both of your feet. Bring your legs up the wall and wrap the strap around your shins twice. Take the tail end of the strap and thread it through the loop around your feet and two loops around your shins to tighten everything together. Let your legs fully relax.
Conclusion
The top 10 yoga poses mentioned in the previous responses cater to different needs and levels of practitioners. Whether you are a beginner looking to build flexibility and strength or an experienced yogi aiming to enhance balance and inner peace, these poses can be incorporated into your routine.
Faq’s
What is the best time to practice yoga poses?
The best time to practice yoga poses is in the morning, preferably during sunrise. This time allows you to start your day with a calm mind and energized body. However, you can also practice yoga in the evening if it suits your schedule better.
How long should I hold a yoga pose?
The duration of holding a yoga pose varies depending on the pose and your experience level. Beginners can start with holding poses for 15-30 seconds, while more advanced practitioners may hold them for 1-2 minutes or even longer.
Are there yoga poses suitable for beginners?
Yes, there are several yoga poses suitable for beginners. Some beginner-friendly poses include Mountain Pose (Tadasana), Child’s Pose (Balasana), and Cobra Pose (Bhujangasana). These poses help build strength, flexibility, and body awareness.
Which yoga poses are beneficial for back pain?
Yoga poses that can help alleviate back pain include Cat-Cow Pose (Marjaryasana-Bitilasana), Downward Facing Dog (Adho Mukha Svanasana), and Bridge Pose (Setu Bandhasana). Always consult a yoga instructor or healthcare professional before practicing if you have specific back issues.
Can yoga poses help reduce stress and anxiety?
Yes, yoga poses, along with mindful breathing, can be effective in reducing stress and anxiety. Poses like Corpse Pose (Savasana), Forward Fold (Uttanasana), and Legs-Up-The-Wall Pose (Viparita Karani) promote relaxation and calmness.