Yoga is a great sport option for busy people. Not doing sports has negative effects on your health and at least 30 minutes per day of sports are recommended.
Yoga is a group of mental and physical practices. Shortly put, yoga means stretching and stretching is good for your muscles. It helps reduce muscular tension and decrease muscle stiffness. There are lots of yoga poses that require professional help to avoid such injury. If you are a beginner, there are affordable yoga retreats that provide beginner sessions that you can take part in. Here are the 9 simple yoga poses you can do every day to improve your overall functional performance.
1.Cat-Cow
The cat-cow yoga pose is the best pose to begin your day with. After a good night’s sleep, you need to put your muscles to work. The Cat-Cow pose is perfect because it brings flexibility to the spine.
It is a mix between two poses and it is a gentle alternation between them. You need to stand on your knees and hands, just like toddlers do. Then gently arch your spine outward and inward. You can repeat this pose at least 5 times.
2.Downward Dog
Another yoga pose that is perfect for your morning routine. Even though is a little bit harder than a cat-cow pose, it makes the sleep go away. This yoga pose helps build strength in your arms and legs and stretches muscles of hands, shoulders, and back.
While standing on your feet, bend forward and put your hands on your yoga mat. You need to imitate biking while watching at your thighs. Your toes should remain on the yoga mat and your heels lifted. Jessica Parker, who offers academized custom papers says that these two yoga poses make your morning more positive and optimistic
3. Seated Forward Fold
This yoga pose is great for after-lunch, as it helps you with digestion, relax and relieve stress. After a few hours of work and lunch, it would be great to maintain your focus and concentration levels high. Some yoga poses can help you maintain your body warm and active.
You need to seat upright and bring your legs in front of you. Gently try to reach your toes and maintain the pose for at least four breaths. If you cannot reach your toes, try to hold your ankles.
4. Warrior 2
Warrior 2 is also a yoga pose you can do after lunch. It is known to energize your limbs and improve concentration, circulation, and respiration. Besides stretching your arms, shoulders and hips muscles, it also stimulates your abdominal organs.
While standing, put a foot forward, bend your front knee and cartwheel your arms. Maintain this pose for at least five breaths.
5. Mountain Pose and Raised-Arms Pose
These poses have multiple benefits for your body. They help improve posture and increase the strength and mobility of your feet.
It is a great mix of yoga poses you should do every day, especially if you have an office job.
While being in a forward bend, you should bend your knees and gently roll-up. Then take your arms to the ceiling, and you are in the raised-arms pose.
6. Standing Forward Bend
This yoga pose is quite simple and effective. It stretches the calves, hips, and hamstrings and it helps build strength in your thighs and knees.
It also helps reduce stress and anxiety, so it is great for tension moments. You need to bend forward and put your hands on the yoga mat. Then you need to gently come up and repeat the move.
7. Yogi’s Choice
Yogi’s Choice is another yoga pose that stimulates digestion. It stretches your low back, hips, and ankles. Lie on your back on your yoga mat and gently bend and bring your feet to your chest.
Grab your soles with your hands and maintain the pose for at least six breaths.
8. Child’s Pose
Child’s Pose is a great yoga pose that helps you relax and it gently stretches your back muscles. The best moment to do it is before sleep because your body will be more relaxed.
Keep in mind the downward dog pose. From that pose, gently bring your knees on your yoga mat and put your forehead on the ground. You can keep your arms outstretched in front or back near the body,
9. Corpse Pose
One of the easiest yoga poses and the last one before going to sleep is the corpse pose. It helps your body relax and prepare for sleep. You only need to lay down and relax your mind and your body.
This is a resting pose and you should spend some minutes relaxing. The corpse pose helps reduce insomnia and depression.
Conclusion
When you have a busy day, it is hard to find time for sports. But doing some yoga poses and using the best breath training app to practice your breathing when you have a few free minutes can improve your mood and your overall performance.