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I’m a Doctor of Physical Therapy and Yoga Instructor: These are 6 poses that I do every day:

Oct 8, 2024

Incorporating yoga into your daily routine is one of the best ways to enhance your physical and mental well-being. As both a physical therapist and yoga teacher, I’ve seen firsthand the transformative effects of a consistent yoga practice, not only for mobility and strength but also for mental clarity and stress reduction. I am a big believer in finding a fitness routine that you like, and while 60 minutes per day practice isn’t for everyone, I think most people can find a few minutes to add some simple poses to their day.

Even as a self-proclaimed yogi and lover of the practice, I am a working mom of two toddlers and have many days when I am taking the time after my kids go to bed to do a few simple postures. I have found that a few minutes has profound benefits for me in getting my mind and body on track at the end of a long day.

Whether you’re an athlete looking to improve performance, or simply seeking a way to move more comfortably in your daily life, practicing yoga daily can provide far reaching benefits.

Benefits of Practicing Yoga Every Day

1. Improved Mobility and Flexibility
One of the most immediate benefits of a regular yoga practice is improved mobility and flexibility.
Daily yoga helps combat the stiffness that comes with sedentary lifestyles, desk jobs, or overtraining. Even spending just 15 minutes each day on the mat can increase blood flow to tight areas and release tension in muscles, which can alleviate chronic pain and discomfort.

2. Strength Building and Injury Prevention
Contrary to popular belief, yoga isn’t just about flexibility. Many poses, particularly those that engage the core, legs, and upper body, build functional strength. This strength is essential for supporting the body’s natural biomechanics and reducing the risk of injury.

3. Posture Improvement
In today’s world, poor posture is rampant due to prolonged sitting and slouching in front of screens. Yoga can be a remedy. Many yoga postures specifically target the muscles that contribute to good posture, such as the erector spinae, rhomboids, and core muscles. Practicing postures daily helps open the chest, strengthen the back, and align the spine.

4. Stress Reduction and Mental Clarity
Yoga is as much a mental practice as it is a physical one. The deep breathing techniques used in yoga stimulate the parasympathetic nervous system, which promotes relaxation. A daily yoga practice is a powerful antidote to stress, anxiety, and even depression. When you pair physical movement with mindful breathing, the body begins to release endorphins, while stress hormones like cortisol decrease.

5. Improved Balance and Coordination
Yoga builds proprioception, or the body’s awareness in space, which is crucial for balance and coordination. This becomes increasingly important as we age, when falls and injuries become more common. Postures that focus on balance challenge the body’s ability to stabilize, creating better coordination over time.

Here are six essential yoga postures that I always include in my daily practice:

1. 90/90 Lunge (Anjaneyasana variation)
The 90/90 lunge is excellent for opening the hips and lengthening the hip flexors—an area that tends to become tight from sitting. It also strengthens the legs and improves balance. I often give this to my clients to help them learn neutral pelvis.

 

– How to do it: From a kneeling position, step one foot forward so that both legs form 90-degree angles. The front knee is aligned over the ankle, and the back knee rests on the ground. Press through the front foot and engage the back glute to find stability in the pelvis.. Hold for 5-8 breaths, then switch sides.

 

2. Dolphin Pose (Ardha Pincha Mayurasana)
Dolphin pose builds strength in the shoulders and arms while stretching the hamstrings and calves. It’s also a great posture for enhancing core stability and finding one of my favorite muscles, the serratus anterior, which plays a huge role in good shoulder mechanics. I also personally love this pose to allow for traction in my neck.

 

– How to do it: Begin in a forearm plank position, then lift your hips toward the ceiling, creating an inverted V shape with the body, similar to Downward-Facing Dog but on your forearms. Knees can be a little bent to allow maintenance of a neutral pelvis. Hold for 5-10 breaths.

 

3. Side Lunge (Skandasana)
Side lunges are a powerful pose for improving lateral flexibility and strengthening the inner and outer thighs. I love that this posture provides active opening of hips.

 

– How to do it: Begin in a wide-legged stance. Bend one knee and shift your weight toward that side, keeping the opposite leg straight. Sink as low as possible while keeping your chest upright. Hold for 5 breaths, then switch sides.

 

4. Twisted Crescent Lunge (Parivrtta Anjaneyasana)
Twisted crescent lunge strengthens the legs, opens the chest, and enhances spinal mobility through the twist. This pose is ideal for improving balance and core engagement.

 

– How to do it: Start in a high lunge with your right foot forward and your back leg straight. Bring your hands to heart center and twist toward the bent knee, hooking the opposite elbow outside of the knee. Hold for 5-8 breaths, then switch sides.

 

5. Side Angle Pose (Utthita Parsvakonasana)
This posture offers a deep stretch for the groin, hips, and shoulders, while strengthening the legs and core. It also helps improve posture by opening the chest and lengthening the spine.

 

– How to do it: From a lunge position with your right leg forward, rest your right elbow on your right thigh or place your hand on the floor inside your right foot. Extend your left arm overhead, forming a straight line from the back heel to the fingertips. Hold for 5 breaths, then switch sides.

 

6. Baby Cobra (Bhujangasana)
Baby cobra is an accessible backbend that strengthens the muscles along the spine, shoulders, and chest. It’s a great counterpose to forward flexion from sitting and improves spinal flexibility.

 

– How to do it: Lie on your belly with your palms underneath your shoulders. Inhale as you lift your chest slightly off the floor, keeping the elbows bent and close to the body. Hold for 5-8 breaths, focusing on opening the chest and extending the spine.

 

Incorporating yoga into your daily routine offers countless benefits for both the mind and body. From improving flexibility and strength to reducing stress and enhancing balance, daily yoga supports long-term physical health and mental well-being. Whether you’re new to yoga or a seasoned practitioner, making time for yoga each day is an investment in a healthier, more balanced life.

About the Author

Dr. Koehl is a Doctor of Physical Therapy looking to make a difference in the health and well-being of the people in her community. She loves to educate patients to empower them in taking control of their health and reaching their goals including those with acute and chronic orthopedic conditions, pelvic floor dysfunction, and neurological conditions.