12 Yoga Poses You Should Do Every Day

12 Yoga Poses You Should Do Every Day

We’ve all been in that situation where we realise we haven’t been paying enough attention to our mobility and overall physical health as much as we should have…

12 Yoga Poses You Should Do Every Day

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You know what I’m talking about, right? There are so many things which get in the way of yoga – work, children, sometimes even social events! We’re all guilty of slacking off every now and then (however, we’ve got pretty good at minimising it over the years!).

But think of that amazing feeling you experience when you actually get on the mat and go through a whole yoga session, filled with bends and stretches. It wakes up your muscles, eases the tension from your entire body and makes you feel downright amazing!

But the benefits of yoga don’t stop there. There are various different factors which can limit your movement and mobility, including past injuries, a lack of strength and joint issues (you can read about yoga for back pain here). This is where yoga happens to be incredibly handy.

I’ve compiled a list of my top 12 favourite yoga poses you should do every day if you’re looking to make sure your body is in great shape all year round. Go through this entire routine and hold each pose for 30-60 seconds depending on how much time you’ve got.

Follow this routine every day for a few weeks and watch how amazing your body feels. If you focus on your breathing, you’ll also experience a significant level of stress relief, too (check out our article on using yoga for stress relief and anxiety). I’ve included some instructional videos so you have no excuses for not getting started straight away!

Downward Dog

The Downward Dog Pose is a yogi favourite, which focuses primarily on hip and shoulder mobility while stretching out the back of the legs, your lats and your shoulder muscles. A great way to turn this into a dynamic stretch would be to continuously switch between a plank position and the downward dog pose!

Child’s Pose

I’ve mentioned numerous times before on the blog that the child’s pose is one of my favourite yoga poses of all time! This is due to the arthritis in my lower back – it gives an amazing stretch! This is undoubtedly one of the main yoga poses you should do every day without fail.

It’s one of the most calming poses, and it’s great for overall recovery after exercise. It stretches out the lats, lower back, and shoulders.

Cat Cow Pose

The Cat Cow Pose is a great way to work on your overall spine health and mobility. It improves blood flow and is certainly a yoga pose you should do every day, due to its ability to help you loosen up a stiff back. The cat and the cow position are antagonistic which allows the spine to curve and extend, leading to a fantastic improvement in mobility.

Pigeon Pose

The pigeon pose requires a little bit of flexibility, but it’s definitely one of my favourite poses. It’s great for improving the flexibility and mobility within the glutes and hip flexors – with the latter being one of the main pain points for most adults. Our hip flexors tend to really tighten up over the years so this one feels great!

Figure 4

This pose feels fantastic and it incredibly beneficial, especially if you haven’t stretched your glutes in a while. It’s an awesome stretch for runners and also those who lift weights, as the glutes are prone to tightening up – the piriformis muscle in particular, which is a nightmare if it gets too tight!

Single Leg Stretch

The single leg stretch is a simple but effective position which you should utilise on a regular basis. We all need more flexibility in our hamstrings and it also happens to create some good engagement in the core.

Lying Knee Hug

This position is very calming, and it also works wonders for any built-up tension in the lower back. Feel that amazing stretch throughout the bottom of the spine and the surrounding muscles!

Half Kneeling Twist

This pose is the perfect remedy after spending the day sitting down while at work. It stretches our your chest muscles, obliques and hips. Hips are one of the main problems people have when it comes to tightness – they seem to tighten up so easy if they aren’t mobile enough. Use this pose to freshen them up!

Sumo Squat Twist

This is a fantastic pose for relieving tension in your back, all the way from your lower back to your shoulders. A great way to make this a dynamic pose is to twist one way followed by the other!

Side Lunge

The side lunge is a great way to stretch out the inner thighs and the groin after a long, stressful day! Once again, a great way to make it a dynamic stretch is by switching from side to side.

Standing Oblique Stretch

This is one of the most underutilised poses. The obliques and lat muscles can tighten up over time and it’s important to keep them supple. This stretch will lengthen these muscles, while also offering some mobility benefits to the hips!

Standing Forward Bend

The forward bend is a great way to get a healthy extention all the way from your neck down to your toes – it really does stretch out your entire posterior chain. The lower back and hamstrings benefit the most from this stretch, which are also the main problem areas for most people. This pose also increases blood flow to the brain.

And that’s it!

Now you know the yoga poses you should do every day, I challenge you guys to follow this routine every day for the next month – you won’t believe how amazing you’ll feel at the end of it. Start taking care of your body and giving it the support that it deserves!

If you’re getting into yoga with the aim of losing weight, I strongly suggest you check out the Brilliant Yoga system. It’s an effective program to boost your metabolism, drop body fat and tone up your body using yoga. Plus, it’s packed with useful information!

Check it out below…

Brilliant Yoga

click the image to check out the program!


What are your favourite yoga poses that you do every single day? I’d love to know – I’m always looking to improve my practice!

I’d be super grateful if you could share this content on social media – but only if you’ve found it to be valuable! You can pin it to your Pinterest profile using the pretty image at the top of the article, or you can share it using the social buttons below.

I’d also love to invite you to join our exclusive Facebook group, The Wellness Community! It’s a place where you can network with other like-minded individuals – we all discuss ideas, offer encouragement and hold each other accountable to our goals! Go ahead and drop us a request, we’d love to have you.

If you have any questions at all, please do feel free to reach out at suzie@thewellnessblog.co! I always respond to my emails and I’d love to hear from you.

I appreciate your time, see you in the next article!

Suzie x

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Hi everyone, I am Suzie! I'm one of the co founders of The Wellness Blog, along with Ryan. I am from a Fashion Buying background but since being diagnosed with arthritis in 2015 I have developed a strong passion for yoga and diet.