Skip to content
Yoga is a practice that not only helps in enhancing the physical aspect of our lives but also helps us relax and focus. However, with our hectic routine and stress, it can become difficult to practice it daily. Fortunately, there are some yoga asanas that you can do in a quick session almost anywhere with yoga mats - every day!
To help you celebrate International Yoga Day, we have compiled such 4 common and effective asanas that one can do at different levels every day. So, get your yoga mat or yoga mattress ready!
Vrksasana (Tree Pose)
A simple and effective asana, which can have several modifications to suit everyone's flexibility taking the least area.
Benefits
People with complaints of postural issues should try this to relieve pain in the thighs, calves, ankles, back etc. It also acts as a spine-lengthening exercise.
Practice
Simply stand on a yoga mat or mattress with toes spread. Press your right foot into the floor and lift the left one. Bend your left knee and bring its sole to the right inner thig; once stable on one foot, breathe 5-10 times. Release the position and repeat with the other leg.
Chaturanga Dandasana (Four-Limbed Staff Pose)
A popular asana which is pivotal to several yoga flow practices. Its foundational pose requires alignment more than strength and push-ups.
Benefits
It’s a full-body asana to strengthen your core, shoulders, arms, thighs, and ankles. This pose helps boost energy and alleviate fatigue.
Practice
Start in the plank position on your yoga mat. Keep your feet hip distance apart and shoulders over your wrists. Press your heel back and reach forward with the head. Pause and breathe in this position for as long as possible before letting go gently.
Utthita Trikonasana (Extended Triangle Pose)
A foundational pose for balance and stability, mastering this pose enables beginners to move to more advanced poses.
Benefits
It is specifically thought of to stretch and strengthen your chest, lower back, groin, hamstrings, and hips.
Practice
Stand on the long side of your yoga mat- feet about a leg distance apart. Turn the left foot to make 90 degrees with the right foot. Now bend from your hip joint to the left while bringing the left arm down to the ground and the right one up towards the ceiling. Hold for as long as possible; then release gently to the first pose and repeat on the other side.
Baddha Konasana (Bound Angle Pose)
Suggested for those with a sedentary lifestyle, it’s an important asana for improving flexibility in the hip joint.
Benefits
It stimulates the abdominal organs and kidneys and lowers back pain. Women can find it especially relaxing during menstrual discomfort and menopause symptoms.
Practice
Sit upright on your yoga mat. Then bend the knees and bring heels inward - toward your pelvis. Let your knees fall open to create a diamond shape. Now press the soles of your feet together and tilt your pelvis. Hold the position if comfortable and then release gently to the sitting posture.
Conclusion
In India and some other countries, the practice has been prevalent for ages but since 2015 every year the world has been formally celebrating International Yoga Day. And so have also risen the trends of yoga mats, yoga mattresses, antibacterial yoga mats and similar. If you are up and ready to add these asanas to your routine, order the best yoga mats online at Spaces. Avail of the highest discounts on yoga mat prices!