Menu Join
Back to blog

5 yoga poses to bring into your day

Downward Dog, wall

16 aug 2016 by Esther Ekhart

Easily squeeze these 5 yoga poses into your day...... 

Here are five yoga poses you can easily bring into your day while going about your regular activities. Of course, you may think, why not just practice a yoga class? Well, sometimes it just doesn’t work out because: 

  • you feel you have no spare time at all
  • the spare time you do have is spent on something else - another discipline, meditation, Pranayama, running…
  • you're too tired to make the effort to unroll your mat and do a proper practice
  • you simply just don’t feel like it

Maybe you can come up with a few reasons yourself!

Online yoga - anytime, anywhere

first month 1 limited offer

If I have limited time, I often end up spending it on Pranayama and meditation, so these options are a way of squeezing a bit of asana practice into my day:

1Tree pose 

Tree poseI practice this whilst standing in front of the sink, brushing my teeth. 

I also end up spending a bit longer brushing my teeth, which is a good thing!

Some benefits:

  • Works on your balance, leg and ankle strength 
  • Gives length to your spine and opens the hips
  • When you actively bring the outer hip of the standing leg in, your gluteus medius (one of the buttock muscles) is also exercised

2Virasana with the toes tucked under 

I like to do this whilst cuddling my dog in the morning...Virasana

But you can also practice it while watching TV!

Some benefits:

  • Stimulates the soles of the feet and the whole body through the thousands of nerve endings in the soles of the feet
  • Increases flexibility in the hips and knees  
  • Energises the legs when they're tired
  • Stretches the quads (front of the upper legs)

3Extended child’s pose

Extended Child's poseThis pose is lovely to do first thing in the morning.

What's great about it is that I can do it in bed after I've just woken up!

Some benefits:

  • Elongates and stretches the spine and the back body
  • Relieves compression in the lower back
  • Gently stretches the hips, thighs, ankles and knees
  • Opens the shoulders
  • Relieves stress and fatigue

4Seated twist

Seated twistIdeal tension-reliever whilst sat behind my desk. 

Some benefits:

  • Releases tension in the muscles of the spine, abdomen and rib cage
  • This has a knock-on effect of helping the other systems in the body work effectively
  • Helps to stimulate our organs, including our organs of elimination
  • Stimulates circulation
  • Creates heat

5Downward dog

Downward dog holding feetA great pose to stretch out the calf muscles whilst hiking (you can grab a friend's ankles to stop your palms getting dirty!), or you can do a downward dog variation against a wall (see main image) or a tree. Place your hands hip-height and walk the feet away till you create a right-angle between arms/upper body and legs.

Some benefits:

  • When heart is above the head it encourages blood flow and both energises and calms the body
  • Works on both flexibility and strength in several places in the body
  • Builds strong bones in your upper body

All of these poses are really worth incorporating into your day. When you practice them don’t push, stay present and aware. Try to move and breathe mindfully with the intention to get the energy flowing and to feel better afterwards.

I would love to know about other poses you practice while going about your regular activities!

With love,

Esther

Share your thoughts

16 comments

loading comments
Sort by
    Close

    Sign up for our Newsletter!

    Subscribe to our newsletter and stay updated with our latest classes, articles, programmes and much more!

    Sign up

    Close

    Uh-oh, are we looking funny?

    Our site is optimised for Chrome on Android.
    Please upgrade your browser for a better experience.

    Download Chrome
    Close