Add these 6 best yoga asanas to your daily routine to build strength, boost mood

Best yoga asana: Bhujangasana strengthens your back muscles and opens up your chest, which can improve posture and reduce back stiffness (Image: Canva)

Ever feel like you’re stuck in a loop of work and home, with no time to move and stay active? It’s quite common given long working hours, bad weather, and busy schedules, but staying active doesn’t have to be complicated. Yoga offers a simple yet effective way to add movement into your routine. With just a few poses each day, you can improve flexibility, build strength, and boost your mood. It also provides a manageable way to stay active and engaged, making it easier to balance the demands of everyday life.

In hectic life schedules, you often wish you had some refuge that not only calms you but also empowers you to handle everyday health challenges, says Saurabh Bothra,CEO & Certified Yoga Instructor, Habuild. “It is important to dedicate some time everyday for your well-being, where you can step away from the chaos and find peace. Regular yoga practice offers this sanctuary, providing a blend of relaxation and strength-building that helps you deal  with life's demands with greater ease and strength,” he says.

Here are 6 easy yoga poses suggested by Bothra that may can help you achieve balance:

Adho mukha svanasana (Downward-facing dog):

Start on your hands and knees. Tuck your toes under and lift your hips up, creating an inverted "V" shape with your body. Keep your hands and feet flat on the floor, with your arms and legs straight. Breathe deeply while holding the pose.

Benefits: This pose stretches your entire body and helps relieve tension, especially in your back and legs.

Also read | Yoga for brain health: 10 asanas to sharpen your cognitive skills as you age

Bhujangasana (Cobra pose):

Lie on your stomach with your legs extended. Place your hands under your shoulders, fingers pointing forward. Gently lift your chest off the ground, keeping your elbows slightly bent. Hold and breathe deeply.

Benefits: Strengthens your back muscles and opens up your chest, which can improve posture and reduce back stiffness.

Setu bandhasana (Bridge pose):

Lie on your back with your knees bent and feet flat on the floor. Press your feet into the floor as you lift your hips towards the ceiling, keeping your shoulders on the ground. Hold and breathe deeply.

Benefits: Strengthens your lower back, glutes, and core muscles, which helps improve stability and support.

Also read | Best yoga for overthinkers: Try out these 7 poses for mental clarity

Balasana (Child’s pose):

Kneel on the floor and sit back on your heels. Extend your arms forward and lower your forehead to the mat. Breathe deeply and relax into the pose.

Benefits: This pose helps calm your mind, ease stress, and release tension in your lower back and hips.

Vrikshasana (Tree pose): 

Stand on one leg and place the sole of your other foot on the inner thigh of the standing leg. Bring your hands together in a prayer position in front of your chest. Hold the pose, breathe deeply, and then switch legs.

Benefits: Improves balance and strengthens your legs, enhancing your stability and focus.

Utkatasana (Chair pose):

Stand with your feet together. Bend your knees as if you are sitting in an invisible chair, and raise your arms overhead beside your ears. Hold the pose and breathe deeply.

Benefits: Builds strength in your legs and core, and helps improve endurance and posture.