4 Yoga Postures for Daily Health
Powerful, Easy, Daily Yoga
Yoga is a powerful way to reduce stress and keep your body energy and systems flowing smoothly. Not everyone practices yoga in the same way, but everyone can practice yoga. You don’t need a mat, trendy gear, or a studio. In fact, you can practice yoga anywhere—at home, at work, or even outside.
Below are four simple yoga postures (plus one vital breathing practice) you can incorporate into your daily routine to support your health and well-being.
Just Breathe
Though not a traditional posture, breathwork is one of the most essential aspects of yoga—and life. Deep breathing calms the nervous system, grounds your energy, and helps eliminate toxins from the body.
When we’re stressed, our body releases adrenaline, causing shallow, rapid breathing. The body can’t distinguish between modern stressors—like an argument—and ancient threats—like a lion chasing us. That’s where breath awareness comes in.
The next time you feel anxious or overwhelmed, pause. Take several deep breaths into your belly, and feel the calm wash over you. This helps lower your heart rate and brings clarity, allowing you to respond with compassion rather than react in frustration.
Want to learn more about breathwork? Check out this free audiobook on yoga breathing.
Tadasana – Mountain
Stand with feet hip-width apart, weight evenly distributed. Soften your knees. Engage your core by gently drawing your navel toward your spine. Roll your shoulders back, then relax them down. Lengthen through the back of your neck and imagine a string lifting the crown of your head
Inhale, lifting your arms out to the sides and overhead, palms facing each other. Hold for a few breaths, then exhale as you lower your arms, palms facing forward. Repeat as desired.
This foundational pose encourages good posture and helps lengthen the spine and neck. It’s simple yet powerful—and one you might already do every morning without realizing it.
Uttanasana – Standing Forward Bend
Beginning in Tadasana, Mountain, exhale your arms down by your side then down toward the floor while keeping your back line straight with no rounding. Press your belly to your thighs. Make sure your neck is straight as well, and your head is aligned with your spine. Bend your knees if necessary. 
Stay in the posture for as many breaths as you wish, then inhale yourself up to standing, extending your arms out to the sides, bending knees and taking care to keep the spine straight.
This pose stretches muscles in the backs of the legs while stimulating the digestive, nervous an endocrine systems. It is contraindicated for hip, back or shoulder injuries, osteoporosis and scoliosis.
Vrksasana – Tree
From standing, shift your weight onto your left leg. Bend your right knee and place the sole of your right foot along your left leg—ankle, calf, or thigh.
Avoid placing the foot directly on the knee. Press foot into thigh and thigh into foot.
Bring your hands to a prayer position at your chest or overhead. Gaze softly at a fixed point to maintain balance. Hold, then switch sides.
This balancing pose strengthens the legs and improves stability, both physically and mentally. Practicing balance postures can help cultivate inner equilibrium to carry you through daily life.
You can accomplish each of these easy to practice poses even without a mat. Therefore, you can practice in the morning, at work or in the evening…better yet, all three! For a more in depth practice I would highly recommend a visit to your local yoga studio.
Want more? Explore additional yoga techniques and benefits on the Yoga and Hypno-Yoga page.
Tammie Mohn, RYT, CChT, MBA, CPA
August 27, 2020
