Here's a list of 20 yoga asanas suitable for a daily routine, catering to different aspects of well-being:
Warm-Up (5 Asanas):
- Tadasana (Mountain Pose): Stand tall with feet together, grounding down through your soles. Engage your core and lengthen your spine. Hold for 5 breaths.
- Cat-Cow (Marjaryasana-Bitilasana): Start on all fours, arch your back for Cow Pose inhaling, then round your spine for Cat Pose exhaling. Repeat 5-10 times.
- Neck Rolls (Shirasana Chalan): Gently roll your head in a circular motion, clockwise and counter-clockwise, 5 times each direction.
- Ankle Circles (Mandala Chakra): Make small circles with your ankles, clockwise and counter-clockwise, 5 times each direction.
- High Knees (Jangamaasana): Run in place, bringing your knees high towards your chest for 30 seconds.
Strength and Balance (5 Asanas):
- Virabhadrasana I (Warrior I Pose): Lunge forward with one leg, bend your front knee, and reach your arms overhead. Hold for 5 breaths each side.
- Virabhadrasana II (Warrior II Pose): Similar to Warrior I, but with your front foot at a 90-degree angle and arms extended to the sides. Hold for 5 breaths each side.
- Vrikshasana (Tree Pose): Stand on one leg, raising the other foot to touch your inner thigh or calf. Hold for 5 breaths each side.
- Adho Mukha Svanasana (Downward-Facing Dog): Start on all fours, push your hips back and straighten your legs, forming an inverted V with your body. Hold for 5-10 breaths.
- Plank Pose (Chaturanga Dandasana): From Downward-Facing Dog, lower your body to a push-up position with elbows bent at 90 degrees. Hold for as long as comfortable.
Flexibility and Relaxation (5 Asanas):
- Uttanasana (Standing Forward Fold): Hinge at your hips, fold forward with a flat back, and reach towards your toes or the floor. Hold for 5-10 breaths.
- Paschimottanasana (Seated Forward Fold): Sit with legs extended, fold forward reaching towards your toes or the floor. Hold for 5-10 breaths.
- Janu Sirsasana (Head-to-Knee Forward Fold): Sit with one leg extended and the other bent, fold forward reaching your forehead towards your knee. Hold for 5 breaths each side.
- Balasana (Child's Pose): Sit back on your heels, rest your forehead on the floor and arms outstretched. Hold for as long as comfortable.
- Savasana (Corpse Pose): Lie flat on your back with arms at your sides, palms facing up. Relax your entire body and focus on your breath. Hold for 5-10 minutes.
Core and Twists (5 Asanas):
- Navasana (Boat Pose): Sit on the floor, lean back slightly, and lift your legs off the ground. Hold for as long as comfortable.
- Setu Bandhasana (Bridge Pose): Lie on your back with knees bent and feet flat on the floor, lift your hips off the ground. Hold for 5-10 breaths.
- Ardha Matsyendrasana (Half Lord of the Fishes Pose): Sit on the floor with one leg extended and the other bent, twist your torso towards the extended leg, looking over your shoulder. Hold for 5 breaths each side.
- Supta Matsyendrasana (Supine Twist): Lie on your back with arms outstretched, bring one knee to your chest, and twist your torso to look in the opposite direction. Hold for 5 breaths each side.
- Bhujangasana (Cobra Pose): Lie on your stomach, lift your upper body off the floor, arching your back and keeping your hips on the ground. Hold for 5-10 breaths.
Remember:
- Listen to your body and modify poses as needed.
- Focus on your breath throughout your practice.
- If you're new to yoga, consider starting with shorter practices and gradually increasing the duration.
