Chris Freytag’s Daily Yoga Poses

Simply put, a daily yoga routine makes you feel good! No matter where you find yourself or how much time you have, you can do the 10 yoga poses below and start your day with a centered mind and a refreshed body.

Beyond the mental benefits of yoga, the way your body feels after a good stretch is vital to a healthy lifestyle.

10 Yoga Poses To Do Every Day

This 7-minute yoga workout gives you ten yoga poses you should add to your daily workout routine:

1. Standing Side Bend

Lengthen a compressed spine and a tight back by moving in a new direction: sideways!

1. Begin in a kneeling position on your mat with hands directly under your shoulders, fingers spread wide.
2. Tuck your toes under and engage your abdominals as you push your body up off the mat so only your hands and feet are on the mat.
3. Press through your hands, moving your chest gently toward your thighs and your heels gently toward the floor.

Hold for 30 seconds.

3. Up Dog/Cobra

Open your chest and the front of your shoulders for better posture.

1. Begin lying face down on your mat with your head slightly lifted and your hand sitting directly under your shoulders.
2. Point your toes so the tops of your feet are on the mat.
3. As you exhale, press through your hands and the tops of your feet, raising your body and legs up off the ground until your arms are straight.

Hold for 30 seconds.

4. Crescent Lunge

Open tight hip flexors and lengthen your spinal column.

1. From a standing position, step the ball of your left foot to the back of the mat. Keep your feet slightly wider than one another like you’re standing on railroad tracks.
2. Reach both arms straight overhead and bend the right knee to 90 degrees.
3. Relax your shoulders as you continue reaching up and lengthening the back leg. Hold 30 seconds and switch sides.

Hold for 30 seconds on each leg. (1 minute total.)

5. Cat

Relieve a tight back and maintain spinal flexibility.

1. Begin on your hands and knees with hands directly under shoulders and knees directly under hips.
2. Start with your spine in a “neutral” or long position, then slowly tuck your tailbone and lower the crown of your head so your back gently rounds.
3. Draw your navel up to your spine and breathe gently as you hold the stretch.

6. Cow

Relieve a tight back and maintain spinal flexibility.

1. Begin on your hands and knees with hands directly under shoulders and knees directly under hips.
2. Start with your spine in a “neutral” or long position, then gently lift your heart and tailbone so your back gently curves downward. Be sure to focus on the lifting; do not press your back downward. Let the curve happen naturally.
3. Look slightly upward with a relaxed neck and breathe gently.

Hold for 30 seconds.

7. Pigeon

One of the best hips stretches around! Open your hips and lower back with a traditional pigeon or do it lying on your back.

1. Begin in a plank position. Tighten your abdominals and pull your right knee toward your right hand, placing your right foot as close to your left hand as you can.
2. Keep your back leg long and keep your hips even as you relax your weight through the middle of your hips.
3. Breathe and hold for 30 seconds. Step back into the plank and switch sides.

Hold for 30 seconds for each leg. (1 minute total.)

8. Happy Baby

A yoga pose of relaxation! You will also open your groin, inner thighs, and lower back.

1. Begin lying on your back and grab your big toes with your index and middle fingers.
2. Gently draw toes down so knees pull toward shoulders. Keep elbows gently pressing knees open.
3. Relax and breathe. Hold 30 seconds.

Hold for 30 seconds.

9. Yogi Squat

Yogi squat has been called the “pose of youth.” Keeping your hip flexors open and hip joint mobile, this pose will keep you walking and moving like a young person.

1. Begin on feet, crouched down with tailbone between ankles and hands in prayer at chest.
2. Continue to press hands firmly together while at the same time pressing elbows against inner thighs.
3. Hold and breathe for 30 seconds.

Hold for 30 seconds.

10. Windshield Wiper

Stretch your external hips and lower back, and relieve sciatica pain.

1. Begin on your back with knees bent, feet flat on the floor, and arms stretched out to the sides.
2. Gently lower your knees to the left side of your body and place them on the floor. Gaze right and breathe.
3. Engage your abdominals and slowly pull your knees back to the start position.
4. Gently lower your knees to the right side of your body and place them on the floor. Gaze left and breathe for 30 seconds, then switch sides.

Hold for 30 seconds on each side. (1 minute total.)