10 yoga poses you should do everyday

In going life, I am finding people struggling with their depression and anxiety. Also individual have no time to take care of the mind, heart and body.  “Yoga” is best solution for that. You can meditate with yoga to get relax your mind and body.

Yoga can reduce your anxiety as well as it helps you to deal with your depression. It keeps your mind calm and relaxed, plus leads you to healthy and fit body.

Above all, doing “yoga” everyday benefits you with the stress relief and giving your body a perfect flexibility. In addition, “Yoga” is also curing you from many diseases.

You will definitely see the effect of yoga on your body and mind if you apply them regularly. It’s all about practicing yoga!

Let’s take a tour to the 10 yoga poses you should do every day:

1. Bridge Pose (SetuBandhaSarvangasana)


  • Improve flexibility of your spine.
  • Stretches your back, chest and neck muscles.
  • Lighten up your mood and relieves you from depression.
  • Improves your digestion power.
  • Minimize headache, backache and insomnia
  • Raise levels of nervous activities of abdominal organs, lungs, and thyroid.
  • Menopause symptoms relaxation.

The way to do:

  1. Lie back on the floor. Bend your knees with feet on the floor. Keep your legs hip width apart. Keep your hands on the floor straight and palms facing ground.
  2. After that, Exhaling, lift your butt off the floor until your thighs are parallel to the floor by pressing your feet towards the floor. Force your knees and feet towards the floor in the opposite direction of your hips.
  3. Extend and straighten your arms with a tight hold with each other underneath your back.
  4. Hold this position for 30 seconds to 1 minute. After the time, get back to the starting position and be relaxed.

Note:Avoid this yoga if you have back, neck, shoulder or knee injury. In that case, you can do this yoga with doctor consultant or yoga instructor.

2. Seated Forward Bend (Paschimottanasana)


  • Stretches your whole body from head to toe.
  • Make your back muscles strong and also helps in increasing height.
  • Makes your digestive system better.
  • Effective in reducing belly fat, especially tone abdominal muscles after delivery of child for women.
  • Relaxed your mind by freeing you from stress and anxiety.
  • Regulate menstrual cycle.
  • Effective for kidneys, uterus, liver and in disease of insomnia.

The way to do:

  1. Sit down on mat keeping your spine vertical and your legs straight and stretched in front of you. Placing your palms on your knees.
  2. Now without bending your knees, bend your upper body with head towards the toes. Take a deep breath while bending.
  3. Try to touch your head with your knees. Also try to touch your toes with your hands. Exhale completely when you are in this position.
  4. Hold your breath and stay in this position for a while.
  5. After few seconds, return to your starting position and breathe normally.
  6. Repeat this pose for few times.

Note: Do not try this asana if you have diarrhea or asthma. If you have injury to your arms, ankles, hips or shoulders, try this yoga pose with yoga instructor.

3. bow pose (Dhanurasana)


  • Improves flexibility of your back.
  • Make your abdominal muscles and back more strong.
  • Toning your arms and legs with stretching your back, arms, thighs and abdominal part.
  • If you are suffering from constipation, then this is best yoga for you. It also helps to relieve menstrual discomfort.
  • It also promotes weight loss.
  • Improved blood circulation, kidney and liver functions. Cures back pain and make spine muscles strong.
  • Helpful in diseases like asthma, diabetes and thyroid.

The way to do:

  1. Start with lying down straight on your belly facing the floor.
  2. Exhaling, bend your knees and hold your ankles with your hands. Inhaling, lift your legs and thighs opposite to the floor with slight stretching your back. At the same time lift your chest opposite the floor. Keep in mind that your feet should be wider as much as your hips and mot more than that.
  3. Concentrate on your breath while keeping the position stable for few seconds. You can now see that your body is curved and stretched like bow.
  4. Do remember that only stretch your body as much as you feel comfortable. Do not try to stretch more if it feels pain.
  5. Hold for few seconds and get back to in relaxed position. Repeat this pose for 2-3 times.
  6. Do not do this pose if, you have neck or back problems or blood pressure issue, or any abdominal injury.

Note: Do not practice Dhanurasana(Bow Pose) if you have low or high blood pressure, severe back pain or neck injury. If you have recent abdominal surgery, migraine problem or insomnia, avoid this asana.

4. Triangle (Trikonasana)


  • Stretches every part of your body including arms, shoulders, thighs, ankles and core muscles.
  • Relief you from backache, gas problems, weak digestion and acidity problems.
  • Relax you from stress and anxiety.
  • If you are suffering from sciatica then you can definitely go for this yoga.
  • Tones and strengthens arms, legs, knees, and chest. It also builds stability and balance of your body posture.

The way to do:

  1. Start this pose by standing straight and keeping your legs comfortably apart. Your hands extended in line with your shoulders.
  2. Place your right foot at 90 degree outside and left leg inside at 15 degree. Do not bend your knees, keep them straight.
  3. Equally distribute your weight on your feet. Inhale and while exhaling, bend your body slowly towards the right foot that is at 90 degree. Try to touch the ground by right hand, facing palm forward. Keep left arm up and make sure that your left arm up and right arm down forms a straight line.
  4. Do not bend your back or waist, keep them straight as possible.
  5. Stay in this position till 5 to 10 breathes, then do it with left leg. Repeat this yoga with alternate leg for few times.

Note: Do not try this asana if you have low blood pressure, diarrhea, back or neck injury. Those who have high blood pressure can do this pose without raising their hand overhead.

5. Downward-Facing Dog (AdhoMukhaSvanasana)


  • Make your core abdominal muscles stronger.
  • Improves blood circulation throughout the body.
  • Tone up arms and legs, as this pose stretches your arms, legs and back muscles.
  • Improves digestion system and reduce depression, anxiety.
  • Keep focus on your breathing, while staying in the position as the steady inhale and exhale creates flow of energy through your body. Thus, it makes you feel energetic.
  • By doing this yoga regularly can help you to calm your mind, relief in back pain, headache, fatigue and insomnia.
  • Increase your comfort by reducing menstrual pain.
  • Though it can be used as therapy for high blood pressure, asthma, sciatica, it is better to consult a doctor or physician before performing this.
  • It helps you to get dream flat feet and to reduce weight.

The way to do:

  1. Make sure you perform this yoga when your stomach is empty. It’s better to do this in morning.
  2. Start with the table-like pose with your hands and knees on the floor and palm facing the ground. Keep fingers slightly wide and knees under your butts with spine straight.
  3. Now lift your hips towards the ceiling and off the floor with heels on the floor. With this, forward your arms of the shoulder, keeping them straight and palms on the floor.
  4. Exhale while lifting up your buttocks, straighten your knees and feet in line of hips. While lifting, push your hands and toes towards the ground and lift your hips up, this will make a V shape of your body.
  5. Keep your head down, let your neck stretch and let your ears touch your inner arms. Keep your site on your belly button.
  6. Hold for a while, and return to the table position again.

Note: Avoid this yoga if you are suffering from High blood pressure, diarrhoea, shoulder disjoint, weak eye capillaries, Carpal tunnel syndrome and of course pregnancy. Consult before doing this pose.

6. Cobra Pose (Bhujangasana)


  • During this yoga your back is going to be stretched at most. So it makes your spine stronger and flexible.
  • Tones up abdominals, especially lower ones.
  • Gives your butts a firm shape.
  • Open up lungs and heart.
  • It’s a good stretch to your chest, shoulders, abdominals and lungs.
  • Useful for those who are suffering from sciatica and asthma.
  • Reduces stress and fatigue.

The way to do:

  1. Lie down straight on your stomach and keep your toes together and flat on the floor. Keep your feet in such way that their toes slightly touch together.
  2. Keep your both arms forward, palm facing the ground.
  3. Now take a deep breath and slowly lift your head, chest and abdominal part with keeping your back body on the floor.
  4. Keep equal pressure on both hands while lifting your upper body.
  5. Keep breathing. With this pose, try to keep your arms straights and curve your back as much as possible. But remember! Do not try to harden your back, stretch it until you don’t feel any pain.
  6. Keep your shoulders, legs and butt firm. Keep your neck neutral and sight straight.
  7. Hold this for few seconds. Exhale and low down your chest. Get back to the normal position and relax.

Note: Avoid this yoga if you have back injury, arm or shoulder injury, pregnancy, Carpal tunnel syndrome, headaches or any recent abdominal surgery.

7. Standing Forward Bend (Uttanasana)


  • This pose gives as good stretch to your back, hips, calves and hamstrings.
  • It calms down your mind, make you relaxed by relieving you from stress and depression.
  • Makes your thighs and knees stronger.
  • Make it easy in case of Menopause and menstrual cycle.
  • Stimulates your liver and kidneys and also improves digestion.
  • Useful therapy in case of asthma, high blood pressure, osteoporosis and infertility.
  • Reduces stress and fatigue.

The way to do:

  1. Stand straight with palms on hips and arms straight on sides.
  2. With exhale, bend your upper body from hip joints forward softening your knees. Do not bend your knees, just keep them relaxed.
  3. Place your hands next to your feet, palm facing the floor. Alternatively, you can touch your ankles with your palms.
  4. Keep your knees straight, feet firmly on the floor and inward the top thigh slightly. You will feel stretch in your hips, legs and back.  If you feel pain in your folded lower back or any pain then you may be in wrong direction!
  5. Inhaling every time in the pose, lighten your front torso slightly and with each exhale release more to forward bend. Let your head hang and sight through the legs.
  6. Hold it! After 30 seconds to a minute, shrink the abdominal muscles, inhale and place your hands on hips. Lift your upper body back to the position remembering you don’t feel jerk in your back. Stand up slowly.

Note: Avoid this pose if you have lower back injury, hamstring injury, Sciatica problem, Glaucoma or a detached retina.

8. Warrior 1 (Virabhadrasana 1)


  • Stronger back, shoulders and arms.
  • Stretches calves, ankles and thighs making stronger.
  • Improves stability and balance of body. Increase concentration power.
  • Ease out frozen shoulders.
  • Improves breathing capacity.
  • Greater flexibility and relief from sciatica.
  • Energizes the body.

The way to do:

  1. Stand straight and apart your legs at the distance of 3.5 to 4 feet. Keep your right foot in front and left foot behind the right one.
  2. With exhale, bend your right knee at the angle of 90 degree till your thigh is parallel to the floor. Keep toes facing front. Slowly bend your left foot so it slightly face left, keep left foot knee straight. Try to get the centre of the left foot face the heel of the front right foot. Do not try it hard, keep it simple.
  3. Raise your arms over the head, stretching your back chest and arms perpendicular to the floor. Palms facing each other. You can bring your palms together if possible.
  4. Lift your chest as much as you can. Slightly arch your back with sight towards the ceiling.
  5. Hold this position for few breathes. Return to step 1 slowly and relax. Try this with alternate leg.

Note: Consult before applying this yoga if you have spine problem or have chronic illness. Leave your arms parallel to each other rather than over the head if you are facing shoulder pain. If you do have neck problem then just look up straight. Avoid this asana if you are having high blood pressure or heart problems.

9. Child’s Pose (Balasana)


  • Releases stress, anxiety and fatigue you had throughout the day.
  • It works as a good stretch for hips, back, ankles and thighs. When done with head and torso supported, relieves pain in neck and lower back.
  • Lengthen and stretches spine.
  • Calm and relax mind.
  • Improves blood circulation, reduces headache problems.
  • Stimulates digestion and elimination.

The way to do:

  1. Start with table pose, hands and knees on the floor, your buttocks touching your heels. Toes touch each other. Keep your knees hip-width apart.
  2. Exhaling, slowly bend forward and let your belly rests between thighs. Let your tailbone settled down on your hips. Keep toes touching each other!
  3. Stretch your arms forward, palms facing and touching the mat. Keep your forehead down such as to touch the mat. Your chest will be between your knees and extended arms.
  4. Take breathe normally, hold it for few seconds and return back to the initial position.

Note: If suffering from high blood pressure, ankle injury or problems, diarrhea or knee injury then you should avoid to do this asana. Pregnant women should not do this yoga pose.

10. Supported Corpse Pose (Savasana)


  • Relax your whole body, keep mind calm.
  • Reduce stress and mild depression.
  • Helps in low blood pressure, anxiety and insomnia.
  • As it gives you good state of relaxation and meditation, this asana is best to end your yoga session with.
  • Improves productivity, and concentration power due to meditative state.

The way to do:

  1. Lie down on your back on the mat with your legs comfortably apart and straight. Keep your toes facing sideward and feet relaxed.
  2. Arms alongside your body with slightly separated from your body. Turn your palms facing up, but do not straight them, keep them relaxed and gently curved.
  3. Relax your body and face, close your eyes and breathe naturally. Try to catch attention to each breathe of yours. Stay in this pose for 5-10 minutes.
  4. To come out of this asana, starts with deep breathe. With the gentle movement of your fingers and toes, slowly bringing awareness back to your body.
  5. Keeping your eyes closed, gently roll on your right side, stay like this about a minute, and gently sit up in comfortable position.

Note: If you have back injury or any discomfort then keep a pillow or rolled blanket under your knees. In case of pregnant, Use bolster or rolled blanket to raise your head and chest.

Start Healthy Day

By spending 15-20 minutes of a day on these yoga helps you to start a day with full of energy and relaxation. Yoga helps you to improve your body health and mental health. By practising them daily, with the time, you will see an amazing effect on yourself.

Good luck for the healthy start up!