Top 10 Yoga Poses to Practice Daily

Add these ten poses to your yoga routine every day to build strength, balance, flexibility and endurance.

1
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Step 1 Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly t...
2
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Step 1 From Downward-Facing Dog (Adho Mukha Svanasana), exhale and step your right foot forward between your hands, aligning the right knee over the heel. Then lower your left knee to the floor and, ...
3
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Step 1 Stand in Tadasana (Mountain Pose). With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, sho...
4
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Step 1 Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wi...
5
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Step 1 Stand in Tadasana (Mountain Pose). With an exhale, step or lightly jump your feet 31/2 to 4 feet apart. Raise your arms perpendicular to the floor (and parallel to each other), and reach activ...
6
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Step 1 Perform Adho Mukha Svanasana (Downward-Facing Dog Pose) with your fingertips an inch or two away from a wall, hands shoulder-width. If your shoulders are tight, turn your index fingers out sli...
7
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Step 1 For this pose you might want to pad the floor below your pelvis and ribs with a folded blanket. Lie on your belly with your arms along the sides of your torso, palms up, forehead resting on th...
8
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Step 1 Lie supine on the floor. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Bend your elbows and spread your palms on the floor beside your head,...
9
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Step 1 Sit in Dandasana (Staff Pose), then bend your knees and put your feet on the floor. Slide your left foot under the right knee to the outside of the right hip. Then cross your right leg over t...
10
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Step 1 Before performing the pose, determine two things about your support: its height and its distance from the wall. If you're stiffer, the support should be lower and placed farther from the wall;...
Profile Picture

Created By Patty Hodapp

Fitness Instructor

Print Sequence

Image View

Image View

Select

Simple View

Simple View

Select

Step by Step

Step by Step View

Select

Share Sequence

This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.