Looking for a set of Yoga asanas you can do daily? Look no further.
We have compiled a list of Yoga poses you can do daily to reap the maximum benefits.
Along with providing a myriad of health benefits, performing yoga daily keeps you calm and centred. It changes your energy and helps you focus.

So the next time you find yourself in an exhaustingly long work from the home meeting, try to sneak in these yoga poses and thank us later!

Naukasana (Boat Pose)
Naukasana focuses majorly on strengthening the abdominal muscles and its benefits include -

  • Regulates blood sugar levels
  • Tones leg and arm muscles
  • Improves the health of all abdominal organs

How to perform -

  • Lie down with your feet together and your arms on the sides. 
  • Keep your arms straight and your fingers outstretched towards your toes. 
  • Breathe in and as you breathe out, lift your chest and feet off the ground, extending your arms towards your feet. Feel the strain in your stomach region as the muscles contract. 
  • Let the weight of your body rest entirely on the bottom. Ensure your eyes, fingers and toes are across the same line. Hold your breath and remain in this position for a couple of moments. 
  • Slowly exhale as you bring the body down to the beginning position and unwind. You can perform 3-4 repetitions daily.


Dhanurasana (Bow Pose)
As the name suggests, while performing this asana, the body takes the shape of a bow. This back-bending asana has multiple overall health benefits -

  • Strengthens digestive system
  • Increases flexibility of the spine 
  • Prevents diabetes
  • Relieves back pain 

How to perform -

  • Rest on your stomach and bend both your legs at the knees and hold both feet with your hands. 
  • While breathing in, lift your head and chest off the ground, pull your legs forward, and the body in reverse. 
  • Look ahead, keeping your elbows straight and both the legs together. Just your midsection ought to touch the ground. 
  • Now, take normal breaths and hold this stance for a minute. 
  • While breathing out slowly, carry your chest and legs to the ground and relax.

Note: Those who suffer from excessive problems of the spinal cord and/or high blood pressure should not perform this pose.


Utkata Konasana (Goddess Pose)

This asana is a blend of flexibility as well as physical and mental strength. Its benefits include -

  • Posture correction
  • Opens the chest, hips and legs
  • Stimulates the pelvic floor muscles
  • Stretches the shoulder joint

How to perform -

  • From a standing position with the feet 3 feet apart, turn the feet out 45 degrees facing the side, and as you breathe out bend the knees over the toes squatting down.
  • Press the hips forward, and the knees back. Drop the shoulders down and press the chest forward. Keep the arms folded. Look straight ahead with the chin parallel to the floor.
  • Inhale and hold for 3-6 breaths. 
  • To release: breathe in and straighten the legs, then, exhale the arms to the sides.


Trikonasana (Triangle Pose)
Unlike most yoga asanas, the Trikonasana requires keeping the eyes open to keep up with body balance. Benefits are -

  • Activates your core muscles
  • Aids in balance and stability
  • Increases flexibility
  • Reduces stiffness

How to perform -

  • Separate your feet wide apart.
  • Turn your right foot out 90 degrees and left foot in by 15 degrees.
  • Now align the centre of your right heel with the centre of the arch of your left foot.
  • Ensure that your feet are pressing the ground and the weight of your body is equally balanced on both feet. 
  • Take a deep breath and as you breathe out, bend your body to the right, below from the hips, keeping the midriff straight, allowing your left hand to come up in the air while your right hand comes down towards the floor. Keep both arms in a straight line.
  • Rest your right hand on your shin, ankle, or the floor outside your right foot. Stretch your left arm toward the roof, in line with your shoulders. Keep your head in a neutral position or on the left, eyes looking softly at the left palm. 
  • As you breathe in, rise up, bring your arms down to your sides, and straighten your feet.


Ashtanga Namaskar (Eight Limbed Pose)
Sometimes used in the Surya Namaskar sequence, this posture balances the body on eight points with the floor: feet, knees, chest, chin and hands. Benefits include -

  • Improves mobility of the back
  • Opens up the chest
  • Relieves backache
  • Increases strength and flexibility

How to perform -

  • Lower the body so that it's parallel to the ground
  • Let the following parts touch the floor – The two feet, the two knees, the two palms, the chest and the chin
  • Raise your hip and abdomen slightly
  • Hold your breath for a few seconds.


Try these asanas daily, we promise you'll love the results!


If you’re more keen on practicing yoga at yoga studios then check out these Yoga centres near you:

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