Daily Yoga Pose

Virabhadrasana III

Pose Name: Warrior Three

Sanskrit Pose Name: Virabhadrasana III

Chakra: Root Chakra

Level of Pose: Beginner

Health Benefits: Tones arms, core, back legs, shoulders and ankles. Increases balance and helps align the spine. Improve shoulder and ankle mobility as well as posture.

Emotional Benefits: Brings focus and the ability to have one pointed focus. Brings energy to the body and helps you feel calm and assured. Helps you get grounded and feel strong.

Instructions: Come to the push-up position known as plank pose. Step your right foot forward and press into your right foot as you reach your hands forward. Straighten the right leg and lift the left leg back so your body creates a T with your arms and legs. Flex your back foot and turn your arms so your palms face each other. Keep your hips level with the ground and don't let the left hip pop up. Take three deep ujayyi breaths as you reach your arms forward and your heel behind you. Slowly come back to your beginning position and repeat the same thing on the left side.

Eka Pada Rajakapotasana

Pose Name: Half Sleeping Pigeon

Sanskrit Pose Name: Eka Pada Rajakapotasana

Chakra: Sacral Chakra

Level of Pose: Intermediate

Health Benefits: Stretches psoas, glutes and groin. Can help relieve back pain and sciatica. Provides mobility and flexibility in the hips.

Emotional Benefits: Releases emotional tension stored in the largest muscle groups and largest joints in the body.

Instructions: Start in plank pose (push-up position). Bring your right foot forward and place your right knee by your right hand as your right foot comes toward your left hand. Eventually your hips may be open enough that your shin is parallel to your body but that takes a while. You can place a folded blanket under your right hip if it feels tight. Keep your right foot flexed to protect your knee. Your left leg is straight behind you and your toes are untucked so the top of your foot is on the ground. Look to make sure your left toes are not turning in but point straight back. Spin your right hip forward and down as you rotate your left hip up and back. Inhale and lift your chest up and slightly back. Exhale and lean forward and either bring your elbows to the ground or lay over your leg with your arms reaching forward. Take five slow deep breaths before lifting your chest and returning to plank pose to do the same stretch for the left leg.


Pose Name: Low Crescent Lunge

Sanskrit Pose Name: Anjaneyasana

Chakra: Sacral Chakra

Level of Pose: Beginner

Health Benefits: Improved oxygen supply and blood circulation. Better range of motion in the hips. Stretches core, glutes and quads. Great for psoas, sciatica, lungs, and shoulders.

Emotional Benefits: Calms your mind and helps you energetically become balanced.

Instructions: Start in a high plank push up position and step the right foot forward as you drop your left knee to the ground and untuck the toes on your left foot. Inhale and reach your arms up placing the palms together above your head. Lift your heart up and back keeping the hips pointing forward and pressing forward. Do not let the front knee pass the front ankle. Breathe in this position 3 to 5 breaths and then carefully switch sides.


Pose Name: Lotus

Sanskrit Pose Name: Padmasana

Chakra: Root Chakra

Level of Pose: Advanced

Health Benefits: Good for relieving sciatica, menstrual problems and improving posture. Stretches the hips, thighs and ankles. Stimulates the lymphatic system to cleanse viruses from the body. Strengthens the spine and helps get rid of disease, according to ancient yogis.

Emotional Benefits: Calms the mind and helps increase awareness while providing a sense of grounding. Induces a meditative state or allows one to meditate easier. Helps release emotions stored in hips like anger, fear and resentment.

Instructions: This position requires open hips. You can begin with half lotus to prepare yourself for full lotus. With both legs out in front of you, bend one leg and bring the heel towards the opposite hip. Never force and to protect the knee, rotate your thigh externally in its socket to turn your foot up, letting it rest in the hip crease. Once the knee easily rests on the ground, lean forward gently. Add the other other leg by doing the same on the other side and crossing it over the first one.


Pose Name: Extended Triangle Pose

Sanskrit Pose Name: Trikonasana

Chakra: Solar Plexus Chakra

Level of Pose: Beginner

Health Benefits: Strengthens legs, core and shoulders. Stretches, ankles, hips, calves and hamstrings. Improves circulation and digestion. Improves balance.

Emotional Benefits: Increases will power and builds positivity. Improves ability to focus, creativity and heal emotional wounds from relationships. Helps you open to love.

Instructions: Start standing with your feet together. Step your right foot foward three feet and turn your back toes out slightly. Place your hands on your hips and inhale lifting your chest. Exhale as you lean over your right leg and then reach your arms forward to the ground. Take a few deep ujayyi breaths here. As you inhale lift your left hand to the sky opening the front of your chest to the side. Place the right hand or fingertips on the ground outside of your right leg and bring the arms in one line perpendicular to the ground. Look up at your top hand. Pull the hips away from each other and press the back edge of your back foot towards the ground. Inhale coming all the way up and back to standing with your feet together. Repeat the same thing on the opposite side.

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What is Yoga?

In Sanskrit, yoga literally refers to a connection or uniting, or the act of discipline. A practice that dates back thousands of years, yoga involves a combination of meditation, movement, and spirituality to bring us into connection with the Universal energy that allows us to connect with our soul. Yoga guides us to enlightenment, not just through the flows and poses themselves, but through a retraining of the mind that harnesses the energy of the body to expand one’s consciousness. Yoga has many forms and the benefits reach far beyond the physical body. Like meditation, yoga is a personal practice that will look different from person to person.

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What are the Different Types of Yoga?

In the west, there are 22 main different types of yoga. The poses in traditional yoga are called asanas. The traditional branches of yoga include Hatha, Vinyasa, Iyengar, Anusara, and Ashtanga. Traditional yoga almost always includes mantras, breathwork, and meditation. Kriya yoga, kundalini yoga, and yoga nidra focus more on the emotions, mind, and soul through a development of the mind and energetic body. Recently, more westernized versions have evolved, giving us Bikram, Restorative, Yin, hot yoga, and many other variations.

It’s important to realize that every type of yoga will have an entirely different feeling, depending on the style, speed, environment, and the teacher (if there is one) - so don’t let one bad experience throw you off. Yoga takes study, persistence and personal dedication. Keep experimenting until you find the style that works best for you and your unique needs.

How to Decide Which Type of Yoga is Best For You

If you are looking to lose weight, a regular vinyasa or heated vinyasa class can help speed up your metabolism. The emotions can best be aided in slower, more traditional forms of yoga where meditation and breathwork are prioritized. Hatha yoga is a great way to prepare the body to sit in meditation. Ultimately, reading about the types of yoga will allow you to intuitively pick a type that will help you grow the most.

If you’re dealing with substance abuse, depression, anxiety, or abusive relationships, just getting to class can be difficult. Not everyone has access to a yoga studio either. At Daily Life, we want to assist you in developing your yoga practice by meeting you exactly where you’re at. Check this page every day for a new daily yoga pose that you can experiment with in the comfort of your own home.

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How Does Yoga Affect Mental Health?

Yoga is continually prescribed to help people with depression, PTSD, anxiety, and other mental health issues. While yoga is not a substitute for serious mental health condition treatments, it can be incredibly impactful as a supplement in the healing process. Yoga helps regulate the chemical balance and hormones in the body, bringing the mind, body, and soul into harmony. Because yoga teaches us how to manage our mind while strengthening the physical vessel we take through the world every day, yoga can be a crucial catalyst of growth and healing.

How Does Yoga Improve the Mind?

Yoga works by making you more conscious of your mind, allowing you more control over what you keep inside it. For many people, yoga is actually much more about the mind than the body. A lot of people don’t realize the myriad mental benefits of yoga that they keep going back because they start to feel a little better each time. The gentle coaxing of the teacher, the fluidity and flow of movement, and the calmness of the yogic mind all contribute to the health of the mind.

How Does Yoga Affect the Soul?

Yoga’s purpose is to connect you with your soul. The Ego, the sense of one’s self as a physical being in the world, often obstructs our ability to communicate with the soul, which is where the true self is housed. Yoga allows us to raise our health and emotional state to be able to perceive the higher frequency through which our soul communicates with us. Once we establish a clear channel through which to access our soul, we can align our thoughts, motivations, words, and actions to be in harmony with ourselves and the life force that we are all a part of on this planet.

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How Does Yoga Improve the Body?

Yoga improves the 10 main systems of your body: skeletal, muscular, circulatory, digestive, urinary, reproductive, lymphatic, nervous, endocrine, and respiratory systems. As if that’s not enough, yoga is designed to bring harmony and balance to the mind, body, and soul. If the mind and soul are not in balance, the body will feel the effects. Adopting a regular yoga practice into your daily life will allow your brain function to improve and your body to detox as well as strengthen itself to defend against illness naturally. Yoga is the science of optimization.

Can Yoga Assist in Weight Loss?

Yes! Yoga stimulates the metabolism and internal organs, regulating digestion. With consistent practice, yoga builds momentum that aids in weight loss in various ways. As your muscles grow and strengthen, your body burns more fat since the fat cells store the energy that is used to feed the muscles. Even breathwork can improve the metabolism because it creates heat in the body, causing the metabolism to speed up. Of course, yoga is not an overnight fix (but what is?) and the results will be greater with more frequent practice.