Top 5 Yoga Poses to Practice Daily

By Alex Assoune Mar 16, 2021

Yoga is a great way to get in shape. I have been doing yoga almost every day at home for the past few years. It has been an amazing fitness journey to start and see progress on. I have been learning more about my body and my mind than ever before.

You don't have to practice for hours on end. You can start seeing changes in your body from your daily practice with these top 5 yoga poses.

Here are the top 5 yoga poses to do every day:

Mountain pose (Tadasana)
Warrior Pose II (Virabhadrasana II)
Triangle pose (Trikonasana)
Cat Cow pose (Bitilasana)
Standing Forward Bend (Uttanasana)

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Let's get into the details of how you can start practicing these yoga poses effectively and answer the questions you may have.

What Is Yoga Exactly?

If you are new to yoga and looking to get into it, you have made a good decision for your health. Yoga is a great exercise to get in shape. While practicing yoga regularly, you can stay fit and healthy.

But yoga is not just physical practice. It is amazing for mental, emotional and spiritual health. Yoga combines different postures and physical exercises with breathing techniques and meditation.

Yoga has wonderful therapeutic effects as well. You can build muscles, flexibility, and stamina doing yoga. I like to do yoga the most in the morning to start the day on the right foot. It helps me wake up and gives me the energy to tackle the rest of the day.

Even if you don't do yoga daily, you can see the good it does to your body health and well-being. It also helps a lot with anxiety and stress relief. In the evening, a light yoga session will help you relax and sleep better.

Overall, yoga is a very powerful form of exercise. It offers plenty of benefits for your body and your mind. The good thing is, you can practice yoga almost anywhere and with no equipment.

Why Should I Start Practicing Yoga?

Doing yoga keeps you fit and healthy! It burns plenty of calories and helps you lose weight. Yoga is great to stay in shape, increase your metabolism, boost your stamina and endurance, increase strength and flexibility.

Yoga is also well-known to reduce stress and anxiety. It has the ability to boost your brain functions, helping you focus and concentrate on the present moment. I recommend that you practice yoga on a regular basis. You can try the top 5 yoga poses to do every day.

There are many different styles of yoga. You can switch between the various types of practice depending on your goals. Some types of yoga are very vigorous and intense. Other types of yoga help you relax, calm down and get rid of stress and anxiety.

If you are looking for an intense workout, to sweat, boost your metabolism, your cardiovascular and respiratory system, there are styles of yoga for that as well! These yoga types can be quite challenging. Some intense yoga workouts get your heart pumping quite a bit. Hot yoga, Ashtanga yoga, and power yoga are some of the vigorous yoga styles that make you sweat. If you are just getting started with yoga, you might find that an intense yoga practice is hard to follow.

In addition, yoga improves your mood and overall happiness. Practicing yoga regularly makes you feel good about yourself. After a good yoga workout, you feel energized, filled with positive energy.

Doing yoga every day helps you forget about stressful daily situations and focus on your body. Perfect to calm down and relax.

If you want to build strong muscles, you can do that by practicing yoga regularly. Some yoga poses are very challenging and will get you stronger and longer muscles.

While practicing yoga, you become more mindful and aware of your body, thoughts, and emotions, as you make time for yourself during the day. Yoga increases mindfulness and awareness very effectively.

Yoga also promotes health by massaging the abdomen. It improves digestion and detoxification while keeping your organs and visceral muscles in good shape. One could say that yoga transforms you from the inside out.

Yoga is a perfect way to boost your willpower and confidence. At higher levels, yoga can be quite challenging. Many yoga poses require focus, discipline, and concentration. If you stick to it, it will make you more confident in your ability to succeed, in any part of your life.

Can I Get Into Yoga Alone As a Beginner?

You can start yoga at home alone. Make sure that you practice at your own pace and listen to your body closely. Though it is best to get motivation by exercising in a group or follow instructions from an experienced yoga teacher.

When starting out, if you are a beginner, forget about advanced yoga poses such as inversions and backbends. Without preparation, a lot of strength and flexibility, you risk injuring yourself. Begin with the fundamentals and increase the difficulty as you progress when you feel more comfortable.

Practicing regularly is key. Every day in small sessions if you can. You don’t have to practice for a long time. You can practice yoga at home daily and the top 5 yoga and join a few group classes each week.

Finding a good yoga instructor is especially important in the beginning. Getting guidance is key to make sure you get the fundamentals right. This will help you correct any mistakes you could make at the start of your yoga journey.

That being said, I started myself at home alone and did just fine. You don’t need expensive memberships and can start right away. You just have to avoid doing what doesn't feel right for you. Make sure you are comfortable with every move and progress from there. Remember to breathe deeply and to practice at your own rhythm.

Take the necessary time to learn each yoga pose slowly. Don’t rush to avoid any injury. If you keep progressing and are having fun, you will feel motivated to continue.

Is a 10 Minutes Yoga Session Enough?

You can practice yoga for 10 minutes every day. It is enough to do the top 5 yoga poses, improve flexibility, build muscles, and correct your posture. Introducing yoga into your daily routine is a great idea for your overall health.

You cannot do an intense workout in 10 minutes. You won't much improvement in your heart health, stamina and endurance. However, with 10 minutes of yoga daily, you can still get physical and psychological benefits.

It will help you calm down and focus, increasing your productivity and concentration. Relieving back pain, stress, and anxiety is also an added benefit of a daily yoga practice.

Take these 10 minutes for yourself in the morning. Set your body and mind right, before doing anything else.

What Are The Top Yoga Moves To Do Every Day?

Here are the top 5 yoga poses to do every day:

Mountain pose (Tadasana)
Warrior Pose II (Virabhadrasana II)
Triangle pose (Trikonasana)
Cat Cow pose (Bitilasana)
Standing Forward Bend (Uttanasana)

Mountain Pose or Tadasana

Doing the Mountain Pose is a great way to focus on your body at the beginning of the practice. It is one of the most important beginner yoga poses. It is the starting position for plenty of other poses. And it is easy to practice at home.

How to: Make sure to lift your ankles, tense your thigh muscles, elongate your torso, and release your shoulder blades. Ears, shoulders, and hips should be all aligned with your ankles. You can start with your back against a wall to check your alignment.

Warrior Pose II or Virabhadrasana II

The Warrior Pose II is used for strength training of the legs and lower back. It is perfect for beginner to strengthen shoulders, arms and stretch the inner thighs. Learn this pose is a very important step to before other more advanced poses, for balance and coordination.

How to: Step your feet wide apart and turn out your foot 90 degrees. Extend your arms to the sides while keeping your palms down. It is important to keep your knee above your foot and not let it pass your toes. Switch sides after a while.

Triangle Pose or Trikonasana

The Triangle Pose is amazing for flexibility. It stretches your whole body and strengthens thighs and legs.

How to: Begin with the Warrior Pose by standing straight with your feet apart. Stretch your arms without bending the elbows then touch your right foot with your right hand while your left-hand goes up. Make sure that your body is bent sideways and not forward. Repeat on the other side.

Cat Cow pose (Bitilasana)

The Cat pose is great to relax, relieve tension in your back and massage your spine. The Cow pose is a gentle backbend, perfect for beginners. The Cat and Cow pose are often practiced together.

How to: On all four, round back toward the ceiling, release your head. Then drop the belly to the floor, lift your chin.

Standing Forward Bend (Uttanasana)

The standing forward bend increases blood supply to the brain and upper torso. It is used to get better overall circulation throughout the body.

How to: Stand with your feet together, bend forward, keep your legs and back straight.

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About the Author: Alex Assoune

Alex Assoune (MS) is a global health and environmental advocate. He founded Panaprium to inspire others with conscious living, ethical, and sustainable fashion. Alex has worked in many countries to address social and environmental issues. He speaks three languages and holds two Master of Science degrees in Engineering from SIGMA and IFPEN schools.