6 yoga poses that should be part of your daily transformation routine

Yoga has everything. Asanas to cool your body during scorching summers, energizing poses to boost stamina, and pranayama techniques to reduce anger and promote calm. Whether you are dealing with long work hours, mental stress, or fatigue, a consistent yoga routine can help you feel grounded and energetic. But always remember, a few stretches alone won't lead to a transformative lifestyle change. To truly experience yoga's benefits, dedicating 30-40 minutes daily to your practice is important. Yet, if you find yourself short on time, these 6 simple yet powerful yoga poses can seamlessly fit into your day and offer incredible benefits for overall well-being.

Benefits:
Improves posture and spinal alignment.
Strengthens thighs, knees, and ankles.
Enhances body awareness and stability.
Boosts confidence and reduces sluggishness.
How to:
Stand tall with feet hip-width apart.
Distribute weight evenly on both feet.
Engage your core, roll your shoulders back, and lift your chest.
Hold for 30 seconds to 1 minute while breathing deeply.

Saurabh Bothra, founder of habuild, a certified yoga instructor lists the benefits of Vrikshasana:
Enhances balance and concentration.
Strengthens legs, ankles, and foot muscles.
Opens hips and improves body stability.
Promotes mental calmness and focus.
How to:
Stand straight, shift weight to your left foot.
Place the right foot on the left inner thigh or calf (avoid the knee).
Join palms at your chest or lift them overhead.
Hold for 30 seconds on each side, focusing on steady breathing.


Benefits:
Reduces swelling and fatigue in the legs.
Calms the nervous system and alleviates anxiety.
Improves blood circulation and digestion.
Eases lower back tension and headaches.
How to:
Sit sideways against a wall, then lie down and swing your legs up against the wall.
Keep your arms relaxed by your sides.
Close your eyes and breathe deeply for 5-10 minutes.


Benefits:
Strengthens the spine and opens the chest.
Relieves back pain and stiffness.
Stretches shoulders, abdomen, and lungs.
Helps combat fatigue and stress.
How to:
Lie on your stomach, hands under your shoulders.
Inhale and gently lift your chest without straining the lower back.
Keep elbows slightly bent and shoulders relaxed.
Hold for 20-30 seconds, breathing evenly.


Mitushi Ajmera, nutritionist, Senior master fitness trainer, lists the benefits of doing bridge pose:
Strengthens back muscles and glutes.
Relieves tension in the lower back and hips.
Improves digestion and stimulates abdominal organs.
Opens the chest and improves lung capacity.
How to:
Lie on your back with knees bent, and feet flat on the ground.
Keep arms alongside your body, palms down.
Inhale, lift hips off the floor while engaging your glutes.
Hold for 30 seconds to 1 minute.

Benefits:
Relieves stress and calms the mind.
Stretches hips, thighs, and lower back.
Helps reduce fatigue and dizziness.
Promotes relaxation and better sleep.
How to:
Sit on your heels, knees wide apart.
Stretch your arms forward and rest your forehead on the mat.
Breathe deeply for 1-2 minutes.
On busy days, these quick poses can serve as your go-to solution for maintaining balance, strength, and peace of mind. But remember, yoga is more than just poses, it's a holistic practice. So aim for a total lifestyle change. Happy Yoga!