The best time to perform yoga is at the start of each day, when both the mind and body are fresh and then the muscles require a certain degree of strength to face and successfully accomplish the challenges of the day ahead. Daily yoga regime can ideally be based on five yoga poses which can be performed every morning for maximum strength and integrity of the body.
Lotus Pose - Padmasana
This is a simple and relaxing pose which focuses the mind as well as increasing the flexibility of the knees as well as toning the abdominal muscles.Sit in your yoga mat with your legs stretched, draw your heels towards your abdomen and place the left leg on top of the right thigh. This pose helps in opening up the hips as well as creating a sense of balance. It also helps in strengthening the ankle joint as well as making it flexible
The Cow and Cat poses
How to perform the Cow and Cat poses: These poses are achieved on all fours whereby the wrists are exactly aligned under the shoulders and the hips are aligned with the knees. In the cow pose, the individual must inhale deeply, dropping the belly downwards and raising the chest and chin upwards so as to stare at the ceiling. For the cat pose, the individual must exhale deeply and rounding the back upwards, with the head facing the mat.
This pose is Ideal for relieving tensed lower back muscles or pains. By arching the backup and bending it down, the individual strengthens all back muscles and achieves excellent flexibility
The Warrior One pose
How to perform the Warrior One pose: The individual must start the pose by standing straight on the mat with arms stretched upwards. Next, one of the legs must be stretched back so that the distance between both feet is almost the length of a leg. The individual must then bend one knee while keeping the other leg stretched straight.
This pose is Ideal for involving all muscles of the lower body and back, the Warrior One pose historically signifies power and strength.
The Tree Pose
How to perform the Tree Pose: This pose is performed by standing straight and then raising the left foot off the ground, and placing the sole on the upper and inner portion of the right thigh. The palms and fingers must then be pressed together in front of the chest. The tree pose is one of the most calming ways to achieve peace. This pose is all about achieving astounding balance and straight posture. It helps in strengthening the tendons and ligaments of the legs, and establishes overall pelvic stability. It also strengthens all bones of the lower body.
How to perform the Seated Twist: The individual must sit on the floor with legs stretched forward. The right foot should then be crossed over the left thigh with the knee of the right leg facing upward. The left leg must be bent in a way that its heel must touch the right hip. The individual must then twist the upper body in towards the right side or in a direction opposite to the abdomen and then maintain this pose for at least 60 seconds. This pose helps in strengthening of lower abdominal muscles, spinal flexibility, relieves tension of the thoracic or spinal regions, optimally stretches the hip muscles.