Ten yoga poses for a feel-good daily routine
A short yoga routine can create a useful pause in a day spent sitting, standing or tracking meals. These ten poses offer a balanced mix of mobility, strength, focus and rest without promising that every day will feel the same.
Begin by settling in
Start with mountain pose: stand tall with your feet comfortably placed, arms relaxed and gaze forward. Notice how your weight is spread, soften your knees and take a few unhurried breaths before moving on.
Next, come to hands and knees for cat-cow pose, slowly rounding and then lengthening your back in time with your breathing. Move into child’s pose by easing your hips towards your heels and reaching your arms forward or resting them beside you; use padding or reduce the depth if that feels better.
Warm up the whole body
From hands and knees, lift your hips into downward-facing dog, keeping your knees bent if the backs of your legs feel tight. Aim for a long, comfortable line through your back rather than trying to press your heels down.
Step one foot forward into a low lunge, with the back knee either lifted or resting on the mat, then repeat on the other side. Follow with cobra pose by lying on your front, placing your hands near your ribs and gently lifting your chest without forcing the movement.
Add balance and steady strength
Stand for warrior two, turning one foot out, bending that knee and extending your arms in opposite directions. Keep the stance shorter if needed, then switch sides and notice whether each side asks for a different adjustment.
Try tree pose by placing one foot against the opposite ankle or lower leg, avoiding direct pressure on the knee. Use a wall or chair for support, and treat wobbling as part of the pose rather than a mistake.
Finish with a slower pace
Sit or lie down for a gentle seated twist, turning from your upper body while keeping the movement easy and your breathing smooth. Repeat on the other side without trying to make both directions look or feel identical.
End in legs-up-the-wall pose, resting on your back with your legs supported vertically or at a comfortable angle. Stay only as long as feels suitable, come out slowly, and adjust or skip any pose that causes sharp pain, tingling, numbness or dizziness; your ideal routine length depends on your body and schedule.