Top 5 Yoga Poses That Everyone Should Practice

Whether you are new to yoga or an experienced practitioner, there are some yoga poses that are essential to have in your repertoire. There are over 300 yoga practice postures and each has its unique perks. So narrowing it down is no easy task. But here are the most important 5 yoga postures you should practice every day.

1. Downward-facing Dog

The downward-facing dog is used in most yoga practices and yoga classes. It is one of the easiest poses that can stretch and make your body strong. And so, this should be in everyone’s list of top yoga postures!

How To Do The Downward-facing Dog?

First, come on to all fours with your wrists under your shoulder. Make sure to keep your knees under your hips.
Now tuck under your toes and lift your hips off the floor. Make sure you draw them up at back towards your heels while doing it.
Now keep your knees slightly bent as if your hamstrings are tight. Walk your hands forward so that you can give yourself more length.
Lastly, press firmly through your palms and rotate the inner elbows towards each other. Make sure to hold 4-8 breaths before dropping back to hand and knees to rest.

2. The Plank Pose

Plank is great for learning balance on your hands while using the entire body as support. It is one the best way to strengthen the abdominals. It also helps you to stay in breathing while staying in a challenging pose.

How To Do The Plank Pose?

First again from all fours, tuck under your toes and lift your legs off the mat.
Then simply slide your heels and back enough to feel the connection between your head to your feet.
Now, engage your lower abdominals. Pull your ribs together and draw your shoulder down and away from the ears.
Now take 8-10 deep breaths.

3. The Tree Pose

The tree is a great posture for intermediate practitioners as well as for beginners. It’s an awesome pose for improving standing balance. It increases your focus and clarity. Some of its main perks include improving your breathing while standing and keeping the body balanced on one foot.

How To Do The Tree Pose?

To do the tress pose, first, start with your feet together and place your right foot on your inner left upper thigh.
Next, find a spot in front of you that you can easily hold in a steady gaze in front of you and press your hands in prayer.
Before switching sides, breathe for 7-10 times. But make sure not to lean into the standing leg and keep it straight, and abdominals engaged and shoulders relaxed.

4. Seated Forward Bend

Okay, now this one seems a bit difficult at first, but with practice, anyone can do it. Seated forward bend is important to incorporate a forward bend in your yoga practice. It stretches the hamstrings, lower and upper back and sides. This posture is perfect to open up the body and learns to breathe in an uncomfortable situation.

How To Do The Seated Forward Bend?

To start with, seat with your legs together and lift your chest and start to hinge forward from your waist. Make sure to feel flexed and not turning in or out and your hands by your hips.
Engage your lower abdominals and think your belly button moving towards the top of your thighs.
Once you hit your maximum, stop and breathe for 7-10 times.
One thing you need to consider is that if you feel any sharp pain, back off as soon as possible. However, if you feel the tension when you fold forward than you can continue to breathe, loosen up slowly and let go.

5. The Child Pose

Everyone requires at least one good resting posture in their yoga practice. And the child pose is an awesome one. It is easy to learn for beginners and also important for yoga practitioners of all levels.

This is a good follow up after feeling fatigued in a downward dog pose. Anytime you need a mental break or stress relief this pose is very ideal!

How To Do The Child Pose?

To do it, first, start on all fours.
Then bring your knees and feet together as you sit your butt back to your heels.
Now, stretch your arms forward and forward your forehead to the floor.
Now let your entire body release and hold for as long as you please!

Endnote

If you think you don’t have enough space or flexible enough to do yoga, please remember these are very misconceptions that many people have. Yoga is more than just asanas or poses. It uses the physical state of your body and gains further understanding of ourselves spiritually and mentally. If you are thinking of practicing yoga and want to learn more, be sure to check PIES Fitness Yoga. You can learn more about yoga and get virtual tips to stay more active and healthy!