Health | 1,299 views

8 Basic Yoga Poses You Can Do Everyday

It might be a soft J.

| April 28, 2018

5. Warrior 2

Always craving for caffeine or sugar at 4 in the afternoon? The Warrior 2 pose helps solve that since it is the main energizer pose throughout your day to answer to that 4 PM drowsiness feeling. This strong pose can also be done in the afternoon when your head is about to crash in your office desk. Not only does the warrior 2 pose boosts your energy fix, but also strengthens your legs, opens the hips and chest which improves circulation and respiration.


  1. Start in a low lunge position, with one foot forward and the other behind, with your back toes tucked.
  2. Plant your back heel on the ground and cartwheel your arms up, bending your front knee and extending your arms.
  3. Make sure your front heel is lined up with the center of your back foot and take your gaze forward.
  4. Hold this for three breaths before cartwheeling your arms back down to a low lunge position.


6.Child’s pose

Finding the perfect stretch before hitting the sheets? The child’s pose is the perfect relaxation stretch to do before a night of relaxation sleep. The pose smoothly relaxes the muscles on the front of the body while gently and passively stretches the muscles of the back torso. This also helps in removing all negative vibes and stress before getting into a peaceful sleep.


  1. From the downward-facing-dog, gently bring your knees to the ground and to either edge of your mat or bed (this helps with opening up the lower back),
  2. Take five deep, restorative breaths with your forehead resting on your mat.


7. Sitting forward pose

The sitting forward pose helps provide a deep stretch throughout the backside of the body from the heels to your neck. The pose not only helps stimulate the back, it also eases your hamstrings and your distracted mind.

If you cannot stretch your hands until your feet, it is acceptable bend your knees enough for the hand to reach the feet.


  1. From Staff pose, inhale the arms up over the head and lift and lengthen up through the fingers and crown of the head.
  2. Exhale and while hinging at the hips, slowly lower the torso towards the legs. Reach the hands to the toes, feet or ankles.
  3. To deepen the stretch: A) Use the arms to gently pull the head and torso closer to the legs. B) Press out through the heels and gently draw the toes towards you.
  4. Breathe and hold for 3-8 breaths.


8. Cobra Pose

Sitting all day at work? The best answer to stretch that is the cobra pose. The cobra pose is the most basic back bending pose that opens the chest and lungs and stretches the back throughout the spinal cord. This is most beneficial for those suffering from asthma, fatigue and keeps the buttocks firm.


  1. Begin by lying face-down on the floor with your legs extended behind you, spread a few inches apart. The tops of your feet should rest on the mat — do not tuck your toes, as this can crunch your spine.
  2. Place your hands under your shoulders with your fingers pointing toward the top of the mat. Hug your elbows into the sides of your body.
  3. Press down through the tops of your feet and your pubic bone. Spread your toes.
  4. Inhale as you gently lift your head and chest off the floor. Keep your lower ribs on the floor.
  5. Draw your shoulders back and your heart forward, but do not crunch your neck. Keep your shoulders dropped away from your ears.


What’s great about all these yoga poses and yoga, in general, is that all possess have their corresponding benefits to your body. Not only is it beneficial for the body, but also to your emotional and mental health as well since it promotes positive energy, good vibrations, and gratitude. Try adding all these 8 simple and beginner friendly yoga poses to your daily exercise routine to energize and remove the stress to either start or end your day.