Health + FitnessYoga

11 Yoga Poses for Working Moms to Practice Every Day

The ancient practice of yoga has plenty of benefits to offer, allowing one to maintain joint flexibility and tone the muscles. Practiced every day, yoga strengthens the heart, improves the posture and activates the metabolism, supporting the weight loss process. If you are interested in improving your general health, there are a number of poses you should consider. Keep in mind that the practice of yoga poses is beneficial for both physical and mental health.

You can use the follows poses to change your posture for the better, prevent joint damage and protect your spine. And, yes, yoga supports bone health, stimulates the blood circulation and boost immunity.

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#1 Bridge Pose

For those of you who are interested in rejuvenation, one of the ideal yoga poses. It can stretch the tense muscles of the neck and spine, bringing a sensation of peace and calm. It can rejuvenate your tired leg muscles, improving your mood and helping with insomnia as well.

You can begin this pose by lying on the floor, with the face towards the ceiling. Raise your hips and keep the soles of the feet firmly on the yoga mat. Bring your hands under your spine and intertwine your fingers. Maintain the position for one minute, then return and repeat. Breathe in and out as you practice the pose.


 

#2 Boat Pose

Another great choice in yoga poses is the boat pose. Not only does this pose improve digestion but it also works to stimulate the healthy functioning of abdominal organs resulting in immediate fat loss. It strengthens and tones the muscles in the area, accelerating the fat burning (say goodbye to the muffin top).

You can begin the boat pose by lying on the floor, with the face towards the ceiling. Raise your torso with the arms forward and palms facing one another, at the same time with your legs (knees should be completely extended). Maintain the position for a little bit, then return (you can increase the duration gradually).

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#3 Cat Pose

The cat pose is perhaps one of the most interesting yoga poses, being beneficial to both the spine and the abdominal area. It allows you to stretch the tense muscles of the neck and upper back, activating the functioning of abdominal organs at the same time.

You can begin this pose by sitting on all fours, on the yoga mat. Keep the knees a little bit apart and the palms on the floor. The soles of the feet should come in contact with the mat as well.

Lower your head and bring your chin towards the chest, rounding your back as much as you possibly can. Keep the elbows completely extended and maintain the pose for a little bit, inhaling and exhaling. Return to the original position and repeat.

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#4 Chair Pose

The chair pose is recommended to those who are interested in strengthening and toning their arm and leg muscles. It can also target the diaphragm, supporting cardiovascular health. Given the specifics of the pose, you can use it to strengthen the plantar fascia and improve conditions such as flat feet.

You can begin this pose by standing, with the feet apart and the spine straight. For the next step, bend your knees, as if you were sitting in a chair and raise your arms up in the air (palms should be facing one another). Maintain the position for a minute, then return and repeat.

 

#5 Seated forward bend

The seated forward bend is a yoga pose perfectly for those who want to relax tight hamstring muscles. The intense stretch offered is also beneficial for improving brain health and helping one escape feelings of anxiety and depression. You can use this pose for a complete spine stretch, as well as to release shoulder tension.

You begin this pose by sitting on the floor, with the knees completely extended and the feet close to one another. Grab your feet with the hands and bring your torso forward, keeping the neck straight. Feel your muscles stretching and try to relax. Maintain the pose for about a minute, then return and repeat.

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#6 Upward plank pose

When formulating the best diet plan, it is in your best interest to take yoga into consideration as well. The upward plank pose, for example, can help you tone abdominal muscles and look better than ever. It is also beneficial for stretching tense shoulders and toning the arm and leg muscles.

You can begin the upward plank pose by lying on the floor, with the face towards the ceiling. From this position, raise your hips, while keeping the knees extended and the soles of the feet firmly placed on the floor. Support your body weight on the palms and keep on looking into the ceiling. Maintain the position for thirty seconds to one minute, then return and repeat.

 

#7 Upward-facing dog pose

The upward-facing dog pose offers an amazing stretch of the anterior torso muscles, allowing you to relax and escape the sensation of fatigue. It can be used to improve your general posture and firm the leg muscles; moreover, it can stimulate the healthy functioning of abdominal organs and help with sciatica.

You can begin this pose by lying on the floor, with the face looking towards the mat. With the hips slightly raised from the floor and the soles of the feet in contact with the mat, raise your torso and support your weight on the palms. Look toward the ceiling and maintain the position for a little bit. Return and repeat.

upward-facing-dog-yoga-poses

#8 Mountain Pose

The mountain pose is perfect for those dealing with arthritis and joint pain, being quite easy to perform (recommended to beginners as well). It helps you increase muscle flexibility, strengthening the joints at the same time. You can use it to obtain pain relief in various joints (ankle, knee, thigh, etc.).

Begin this pose by standing, with the back straight and the eyes looking forward. Raise your body on tiptoes and extend your arms up in the air, behind the head, with the fingers intertwined. Look towards the floor and feel your whole body stretching. Maintain the position or a little bit, then return and repeat.

 

#9 Crocodile Pose

Relaxation poses can be more beneficial than you might think and the crocodile pose is the perfect choice for those who are looking to return to a simple, yet healthy existence. It can help you to improve joint health, stretching the entire body and promoting feelings of calmness. It can also stimulate blood circulation, reducing inflammation in various parts of the body.

Practice this pose by lying on the floor, with the face looking toward the mat. Support your head on your forearms and breathe in and out, achieving the much-needed feeling of peace. Do not be in a hurry to get up, stay on the mat and enjoy the way you are feeling.

 

#10 Tree Pose

The tree pose might seem challenging at first but it is actually not as difficult to perform and it offers plenty of benefits in return. It can be used to strengthen ankle and calf muscles, as well as to improve overall balance and posture. It is one of the poses recommended to those who suffer from low back pain and flat feet.

You can begin this pose by standing, with the back straight and the hips aligned to the feet. Raise one foot and bring its sole toward the opposite inner thigh. Flex your elbows and bring your hands toward the chest (palms facing one another). Maintain the position for a little bit, then switch legs and repeat.

 

#11 Easy Pose

The easy pose presents a hidden challenge – while it might seem easy to perform, it can be quite difficult to maintain (especially if you are used to sitting on a chair and not on the floor). It can be used to straighten the spine and strengthen local muscles, being beneficial for mental health as well.

You can begin this pose by sitting on the floor, with the legs completely extended. For the next step, cross your legs and support your hands on the outer part of the knees. You can sit on a folded blanket to make the pose easier. Bring your hands towards the chest and try to relax. Maintain the position and repeat.

 

Conclusion

These are some of the yoga poses worth practicing every day. These will help you improve your mental and physical health, keeping your joints flexible, your muscles strong and your internal organs functioning as they should. Moreover, many of these poses can help you forget all about depression and anxiety.

 

References:

  1. https://www.consumerhealthdigest.com/joint-pain/yoga-back-pain-relief.html
  2. https://fitnessgalore.net/how-a-zen-yoga-routine-can-help-you-release-anxiety/
  3. http://www.yogabasics.com/asana/upward-facing-dog/
  4. https://www.verywellfit.com/mountain-pose-tadasana-3567127

 

 

[blockquote align=”none” author=””] This post contains affiliate links and I may receive a commission, at no additional cost to you, should you purchase through one of my links. Please see my disclosure for more information. [/blockquote]

 

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Adonia Dennis

Adonia Dennis by profession a Health, Beauty and Skin Care Adviser. She provides solutions related to health and beauty problems. She is an independent researcher who researches for all type of skin related issues. Adonia loves to communicate with people via her write-ups. She shares her thoughts, advice, tips, and tricks related to health, fitness, beauty, lifestyle, and on many other topics which are closely related to daily life. She believes blogging helps a person to think deeper, which is the reason she loves to write so much.

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