8 Top Yoga Poses You Can Do at Home (With Pictures)

Is it time to bring out the yoga mat that has been rotting away in your closet for the past couple of months? In that case, you are in luck because you can now practice the best combination of mental and physical exercises to pave your way towards a healthy life.

Whether you are fit or overweight, old or young, a beginner or a yogi and yogini, it does not matter. Yoga has had practitioners hooked across the world, as it holds the power to strengthen the body and calm the mind. Just remember not to let glorious yoga studios, complicated poses, and yoga terminology scare you away. The beauty of this form of exercise is that anyone can reap its benefits.

Practicing yoga poses

Poses lie at the very foundation of yoga, and there are some that will benefit you immensely as you get into practicing them on a regular basis. Below are some poses that can change your life. Remember to feel your muscles stretch and relax with every move, and take deep breaths as you go.

However, take regular breaks if the poses start to become challenging and you realize you are short on breath. You can resume the poses once your breathing becomes normal again. Yoga aims to help you improve your stamina as you hold each position for a few moments and take in deep, slow breaths.

1.     Child’s pose

This yoga pose is perfect for you if you want to feel a gentle and nice stretch from your neck all the way to your hips and spine. It will bring you a sense of calm and is an excellent position for a pause. Feel free to make a child’s pose if you need some rest and a break to refocus on your next position.

childs pose yoga

A child’s pose is a welcome stretch for your hips, lower back, thighs, ankles, and knees, and a relaxer for your neck, shoulders, and spine. However, you are advised not to try this pose if you are experiencing ankle problems or knee injuries or are susceptible to increased blood pressure.

2.     Downward-facing dog

If you are hoping to strengthen your shoulders, back, and arms, then a downward-facing dog pose is the way to go. In addition, it will stretch out your calves, arches, and hamstrings, thereby helping you relieve the back pain that has been bothering you for a while.

downward dog pose

However, you should not practice this particular pose if you suffer from carpal tunnel syndrome. Moreover, the downward-facing dog is to be avoided at all costs if you experience high blood pressure and frequent wrist issues.

3.     Plank pose

Close your eyes and imagine yourself doing a plank. You will eventually feel your spine and neck lengthening, as this yoga pose is commonly used to help you build strength at the very core, as well as your legs, arms, and shoulders. If summers are near and you are hoping to tone your beach bod, then a plank pose is a must whenever you do yoga.

yoga reduce stress

Remember not to stress yourself out doing the plank pose if you have regular pain in your lower back and problems with your wrists. It can be hard on both these parts of your body. But feel free to modify the exercise by using your knees to support your weight.

4.     Staff pose

You must have heard of the sun salutation at some point in your life, especially if you are a yoga enthusiast. The staff pose is a four-limbed one and a push-up variation of the traditional sun salutation, which also includes a plank pose. This pose is only a stepping stone towards the more advanced ones, such as inversions and arm balances.

staff pose yoga

Same as a plank, the staff pose is meant to add strength to your wrists and arms. Moreover, it is known to tone your abdomen and prep it for all those beach outings that you have yet to go for. But try to avoid this pose if you have a shoulder injury, as it can cause much strain on that particular body part. You can always make it easier on yourself by placing your knees on the ground.

5.     Cobra pose

The cobra pose is one that bends your entire back, thereby strengthening the relevant muscles. It also stretches your abdomen, shoulders, and chest, giving a much-needed boost to your spinal flexibility. However, this pose is not recommended to you if you suffer from arthritis or carpal tunnel syndrome.

cobra pose yoga

6.     Tree pose

If you are hoping to improve your posture and balance, then a tree pose is what you must master. This can be difficult at times, but the key is not to get frustrated. You can even use a wall to support yourself until you get the hang of it, as it is quite beneficial when it comes to strengthening the core, calves, thighs, spine, and ankles.

tree pose yoga

Be sure to pay special attention to your breathing while you learn to maintain the tree pose. Do not try it if you frequently experience any medical conditions, such as low blood pressure, that have an impact on your balance.

7.     Triangle pose

The triangle pose is a popular practice that has made it onto numerous yoga sequences. This is because this pose is especially fruitful if you are looking to strengthen your legs and stretch your groins, shoulders, spine, chest, calves, hamstrings, and hips. Research has also revealed that the triangle pose is responsible for ensuring the increased mobility of the neck and hips.

triangle pose yoga

On the other hand, you will not want to pursue this pose if you suffer from regular headaches and lower than normal blood pressure levels.

8.     Corpse pose

As the name of the pose suggests, it provides several moments of much-needed relaxation. But there are some people who believe that it is not easy to maintain this pose. The secret to successfully calming your body and mind is to practice the corpse pose as much as you can and allow it to help you slide into a meditative and relaxing state.

corpse pose

With the top yoga poses in your arsenal, you can start practicing building a happier and healthier life for yourself.

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