5 Yoga Poses you can do at home every day for a Healthier Body

We guess you must have heard the saying ‘yoga se hi hoga’ quite a few times by now. If you have never tried yoga, you might not believe this but as cliche as it may sound, this is true. Also, if you are wondering why we have suddenly started talking about yoga, let us inform you that 21st June is International Yoga Day. People have started understanding the importance of yoga worldwide. The wellness and good health that yoga gives us is something else. So, in case you haven’t started your yoga journey yet, now is the time to start.

There are quite a few misconceptions about yoga and one of them is that yoga is for middle-aged or older people. This is absolutely untrue. Yoga can and must be done by everyone including young people, old people, and even kids. Yoga is beneficial for everyone and yoga can bring wonders to your body. Another misconception is that yoga is not enough for cutting down body weight. Well, you need to consult professionals and depending on your body type and structure, you will be taught yoga poses. Being consistent with those poses will bring significant changes to your body. No other exercise makes your body as flexible as yoga does.

While we are on the topic of yoga and National Yoga Day, here are some of the yoga poses that you can do at home every day. Being consistent with these poses is going to give you a healthier body. Each of these poses has unique benefits for your body and mind and we are going to discuss them in detail. So, keep reading.

  1. Downward Dog Pose

One of the most common yoga poses is the downward dog pose. The main name of this pose is Adho Mukha Svanasana. As the name says, the pose looks like a dog posing in a downward direction. It looks like a dog is stretching itself. This one is an inversion asana. It is a forward-bending asana. First of all, you have to come on all fours to do this pose. Make sure to spread your legs and palms and all of them must be in the same direction. Then, lift your hips up, straighten your knees and elbows, and form an inverted “V.” Hold for eight to ten breaths while keeping your eyes on your big toes and pointing your fingers forward. Strive to push your heels all the way to the floor.

People who have anxiety, overthinking or depression issues must do this yoga pose every day for 5 minutes and they are going to see positive changes in their brain, without any doubt. People having headaches, sleeplessness, or mind exhaustion can try this pose and cure their issues from within. Women in their final trimester of pregnancy must avoid this pose. This pose is also a sequence of Surya Namaskar’s pose which shows its importance.

  1. Cat/Cow Pose

If you have ever heard about yoga or if any of your friends or family members are into yoga then you must have heard about cat/cow pose. It is called as Bitilasana Marjariasana. Another name for this pose is Chakravakasana. Get down on your knees, and place palms under your shoulders and knees under your hips. Inhale, curve your spine to look up. Exhale, curve your spine to form an arch of the back and allow your neck to drop down. Focus your gaze towards your chest. People with back pain must try this pose.

This pose is good for relaxation. Generally, this pose is recommended to be done at the end of the workout session to provide relaxation to the muscles and mind. It stretches the back and neck muscles. This one also facilitates deep inhalation and exhalation. It is advised for pregnant women and people with a knee injury to avoid this pose as the entire pressure is on the knees. The most important benefit of this pose is to increase the flexibility of the neck, shoulders and spine. It is a great pose to strengthen the spine. You will feel a lot of tension released from the neck and shoulders if you are consistent with this pose.

  1. Warrior Pose

Warrior pose comes in a series of 3 yoga poses. All of them are important to complete this series and each of them has a distinct benefit. This is one of the most powerful poses in yoga. Let us break down this entire pose series for you. It is also called Virabhadra. This name is given after a fierce warrior, Virabhadra. He is known to symbolise our ability to overcome ego and ignorance. All three poses in the warrior pose series are standing poses.

Warrior one pose: Keep your feet a hip distance apart, one-foot steps 2-3 feet behind the other as if side to side on train tracks. The hips should remain forward, the chest should be drawn up towards the chin, and the arms up overhead while the fingers are pointed to the sky.

Warrior two pose: From the Warrior 1 pose, take the back foot walk, open 2 more feet and the back foot toes need to be pointed to the side (perpendicular to the front leg).Hips can follow the open back leg, the front arm reaches forward and the back arm reaches back in the same line. The eyes and neck are in the direction of the front arm.

Warrior three pose: From the Warrior 2 pose, shift the upper body back towards the back foot, lower the front ribs towards the outstretched front leg, and allow the front arm to press into the front leg. The back arm must reach up and away from the floor. Then, finally, modify by bending the front knee.

You need to hold each posture for 30 seconds up to several minutes. This entire pose series will help you gain hip flexibility, mental strength, courage, poise and valour. It is good for building strength in the arms, shoulders, thighs, and back.

  1. Power Pose

Another name for the power pose is Utkatasana. In layman’s terms, it is also called the chair yoga pose. It can be called an extension of the warrior pose because it is also a very powerful pose and its posture is nearly the same or a continuation of the warrior pose. Doing this pose is very simple, it’s just that holding this pose can be challenging in the beginning. For this, you have to Stand with feet either together or at a hip-width distance. Then you have to draw your hips back in line with your heels. It should look like you are sitting in the chair or you are squatting. Draw hands to touch at the chest or reach all fingertips forward away from the body for balance. That is it. Now, just hold the pose.

This pose is great for building leg strength and stamina. This pose increases Interoceptive and Proprioceptive Awareness. It is one of the best poses out there to reduce stress and anxiety. It also builds great thigh strength. Once you get into the habit of doing this, you will be easily able to do this pose and increase your core strength over time.

  1. Seated Twist Pose

The last one on the list of 5 Yoga Poses you can do at home every day for a Healthier Body. Another name for this pose is Marichyasana. As the name of the pose is seated pose, you need to sit down for this pose on the ground and then do it. You basically have to sit down and twist on the sides for this pose. To do this pose, you need to sit down on the ground and stretch your legs in front of you without any gaps between them. Now, cross the legs while they are stretched out. Now, you have to start twisting. For a basic twist turn the chest and land the hands and hold.For a more advanced twist, bend one knee and hug it to your chest, foot still on the ground close to the body. Turn into the knee and stabilize with the hands. Make sure to switch sides. Do it for 5 minutes.

The best advantage of this pose is building up strength in the spine. It helps in relieving the back tension. This asana might calm the mind, and it might also help to balance emotions. You will feel release of blockages in the shoulders and neck area. It is a great pose to calm down your mind and provide flexibility to your body.


We hope that the ease of these poses and their benefits must have convinced to start your yoga journey. These poses are quite easy to begin with. You can watch the tutorials of these poses on YouTube or learn from someone who already knows it. You can do it daily. Just dedicating 20 minutes of your life to these poses (as workout beginners) will bring immense health benefits to you. Your body posture is going to change for good, your physique is going to get better, and your gut health is going to be better, and a lot of positive changes will be seen in your body and mind. Also, with time, it is very essential to keep upgrading and achieving more. Yoga is quite addictive and you will only understand this once you start doing your yoga journey. So, best of luck, and may you get all the inspiration and positive vibes to start it right away.

We guess you must have heard the saying ‘yoga se hi hoga’ quite a few times by now. If you have never tried yoga, you might not believe this but as cliche as it may sound, this is true. Also, if you are wondering why we have suddenly started talking about yoga, let us inform…