6 basic yoga poses suitable for each time of the day

If you can’t find time to join a yoga session lasting a few hours, you can still take a few minutes to rest during the day to perform basic yoga poses to improve health.

Taking a yoga class before or after work can have a lot of health benefits. However, we do not always have free time to do this. If you don’t have time to attend a yoga class, you can still improve your health by taking a few minutes out of your day to do some basic yoga poses. easyhealthylive.com has collected suitable yoga movements from time to time, you can refer and try today. After just a short time, you will see a noticeable change in your body.

1. When you wake up in the morning: The cat-cow movement

After a long sleep, the first thing we need to do is get up, stretch our shoulders, move our joints and bones to reduce stiffness. Practicing yoga, especially the cat-cow pose in the morning can help increase muscle mobility, promote circulation and improve overall health.

Basic yoga poses - Cat - cow pose


  • Start in a crawling position, 2 hands, 2 knees on the floor.
  • Inhale, bring your chin toward your chest, lower your head toward your navel, and arch your back toward the floor as much as you can to get into cat pose.
  • Exhale, push your butt up, back down as much as you can, open your chest, raise your head up towards the ceiling to get into cow pose. Repeat these 2 movements 5-6 times.

2. Mid-morning break: Bridge pose

During your lunch break, you can practice bridge pose. This movement calms the brain and nervous system, energizes the body, and expands the chest and shoulders to give you the best state of mind when working.

Bridge movement


  • Start in a supine position, knees bent, feet a distance apart, arms stretched down to the sides of the body.
  • Take a deep breath, raise your hips, you can interlock your hands, put them under your back or straighten your arms.

3. Lunch break: Squats

Before returning to work after your lunch break, practice squatting to stretch your back, hips, and groin to stimulate the digestive organs.



  • Stand up straight on an exercise mat with your feet hip-width apart, turning your toes out.
  • Bend your knees and squat down, avoiding your buttocks touching the floor.
  • If your heels can’t reach the floor, try placing your feet further apart or placing a blanket/towel underneath your heels. Place your hands in front of your chest in a prayer position and press your elbows into your inner thighs.
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4. After work: Downward-facing dog pose

Basic yoga poses - Downward facing dog pose

Instead of going to coffee or watching a movie after work, you can spend some time re-energizing naturally with the downward facing dog pose. This pose will help stretch the spine, release stress after a long day of sitting at work. Not only that, it also helps to stretch the back and legs, improve blood circulation and calm the nervous system.


  • Start in a crawling position, hands shoulder-width apart, feet hip-width apart, fingers spread.
  • Inhale, slowly raise your hips, straightening your arms and legs to form an inverted V.
  • Press both hands firmly into the floor and stretch the neck, face should see the navel.
  • Hold the pose for a few seconds, then bend your legs back to table pose.

You can do this pose with the support of a table or wall for easy and effective performance. In addition, this exercise is also very useful for people with lower back pain.

5. Evening: Twisted sitting posture

Twisted sitting posture

After dinner, you do not stimulate digestion, relieve back pain, soothe the nervous system, remove all stress, anxiety with a simple twisting movement?


  • Sit comfortably with your legs crossed.
  • Inhale, stretch your arms above your head, stretching your spine and sides of your body.
  • Exhale, place your right hand behind your back, your hand touching the floor.
  • Left hand on right knee, twist to the right. Hold the pose for 5-6 breaths and then switch sides.

6. Before going to bed: Child’s Pose

Child Pose

Child’s pose is a relaxing yoga pose. In addition to helping to relax your back, hips, shoulders, and spine, this pose also helps calm your mind for a good night’s sleep.


  • Sit on an exercise mat, bend your legs together, and sit on your heels.
  • Bend forward, between your thighs, exhale.
  • Slowly widen your hips and relax between your thighs.
  • Reach your arms straight over your head, in line with your knees. Since this is a relaxing yoga pose, you can hold it for as long as you like.

Above are 6 basic yoga poses suitable for each time of the day. If you have never practiced yoga before, you should look for a professional yoga teacher by downloading easyhealthylive.com to your device and connecting with our teacher for instructions on the correct movements and benefits. most useful.

Reference source

6 Yoga Poses for Different Times of the Day https://www.doyou.com/6-yoga-posses-for-different-times-of-the-day-91806/ Accessed date: October 28, 2020

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