10 Yoga Poses You Should Do Every Day
Some days, it’s just not possible to put in a full hour of yoga. But most days will allow for this 10-to-15-minute sequence that stretches the back, hamstrings, and hips. These are problem areas for many people. Think of this sequence as your maintenance plan. It will keep you running smoothly until you can get in for a full tuneup.
1. Start With Pelvic Tilts
The first few pelvic tilts will reveal any traces of low back pain and stiffness. After 10 to 20 rounds, you are likely to be feeling more limber. Do them slowly and keep going until the movement feels fluid and good.
Remember—pelvic tilts are subtle. You are simply rocking your hips towards your face, as shown, without lifting your butt off the floor. You should start off with your lower back just slightly curved, and as you perform the movement you should feel your lower back pressing into the floor.
2. Cat-Cow Stretches to Warm the Spine
Continue warming up the back with 5 to 10 cat-cow stretches. If the movement feels familiar, it’s because the pelvis is moving in essentially the same way as in the pelvic tilt. The cat to cow stretch extends that movement along the entire spine, helping to awaken and invigorate your whole body.
Be sure to pay attention to your breath as you move between these poses. Inhale when you arch the back and exhale when you round the spine. Initiate each movement from your tailbone and let it ripple up the spine. Move your head last of all.