Whenever you have a little time, in the morning or in the evening, you can take advantage of the benefits of yoga. Yoga will help you relax and keep your body balanced and fit; this is why so many busy people choose to practice it.

If you want to reduce risk to depression and stress you need to start doing yoga regularly. According to a new research published by American Psychological Association (APA), claimed that multi-week regimen of yoga exercises are effective at reducing symptoms of depression

Top 8 Yoga Poses You Should Do Every Day at Home

So if you feel so busy or not, here are 8 yoga poses you should do every day in order to feel great and boost your metabolism

1. Cat and Cow Poses

These two poses are great because it stretches your back and warms it up for future poses. They work great if you’re having an office job, releasing pressure and discomfort from your back.

How To:

• The Cat Pose means to stretch your back toward the ceiling while sitting on your knees and palms, while the Cat Pose means to bend your back in the opposite direction while raising your chin up.
• Alternate these poses for a good stretching session, performing 5 to 10 of these poses reps.
• Just make sure to breathe right, inhaling as you arch your back and exhaling when you round it.

2. The Downward Dog

If you don’t know how to stretch your entire body, the Downward Dog pose will do that for you.

Stretching is more important than you may think, especially if you don’t enjoy physical activity, this is why the yoga poses you should do every day focus more on stretching.

       How To:

• Kneel on your yoga mat and place your palms on the mat as well, with your fingers widely spread.
• Then raise your bottom, allowing your legs to straighten up, together with your arms, until you for an upside-down V.
•  Push your chest a little toward your thighs, feeling how everything in your body stretches.

3. Side-Bend while Standing

This is another great way to stretch your spine and decompress it. This one of the easiest yoga poses you should do every day to feel better after sitting down for too long.

How To:

• Start this by standing up straight, with your feet together and your arms raised high above your head while inhaling.
• Bring down your right hand, placing it near your body,
• While taking your raised left hand above your head, bending your body gently to the left, while exhaling.
•  Go back to the initial position, with both arms above your head while inhaling, and repeat this to the other side while exhaling.

4. The Cobra Pose

The Cobra Pose will help you open your chest and shoulders so you’ll enjoy a better body position and release tension from your back.

How To:

•  Start by lying on your yoga mat with your face down, on your belly.
•  Use your hands for support and push your upper body half up, while exhaling, until your arms are straight and your head is up, facing forward.

5.The Pigeon Pose

Your hips need to be stretched as well and nothing will do this better than the pigeon pose.

How To:

• Start by sitting in a plank position. Now bring your right leg toward your body, by bending your right knee.
• The right knee should be spread toward your right hand, while your right foot should get as close as possible to the left food.
• Just make sure to keep your back straight and your left leg long and straight as well in the back while relaxing your hips.
• Hold this pose for 30 seconds while breathing and then switch the legs and repeat the pose.

6. The Happy Baby Pose

Believe it or not, this particular pose will help you relax, opening your inner thighs, lower back, and groin area and allowing tension and pressure to be released.

How To:

• These yoga poses you should do every day are meant to help you feel better, so don’t hesitate to try them out.
• Lie on your back on your yoga mat and grab the toes of your feet, by bending the knees and bringing them toward your chest.
• With the help of your hands, pull on your toes so that your knees are stretching toward your shoulders.
•  With the elbows, gently press on your knees to keep them open, while breathing in and out.
• Do your best to keep this position for 30 seconds.

7. The Yogi Squat

This relatively simple pose will enhance your mobility and flexibility, also being called the “pose of youth”.

How To:

• Crouch down on your feet, placing your tailbone between your ankles and having your feet at a 45-degree angle for a better support.
• Your hands should be aligned with your chest, in a praying position.
• Press your palms together, while pressing your elbows against the inner side of your thighs at the same time.
•  Continue breathing deeply and hold the pose for 30 seconds.

Read Next: 7 Best Yoga Exercises for Weight Loss & Belly Fat

8. The Corpse Pose

Although this may be one of the yoga poses you should do every day that sounds weird, it is all about getting your body relaxed and stress-free.

How To:

•  The Corpse Pose means to lie on your back, on your yoga mat, with your legs slightly spread and hands relaxed along with your body.
• You don’t have to do anything else but rest and relax for a few minutes, in this pose.
• You will certainly feel lighter and calmer once you’re done.

Our everyday lives can tend to be quite stressful and agitated, making us accumulate a lot of tension that leads to pain and discomfort. Yoga can help us feel better, by practicing a few easy poses on an everyday basis.

Sacrifice no more than 30 minutes every day for your yoga practice and you start feeling great in a very short while.

Don’t allow stress, tension, and pain to be part of your life. Change all of this now with the help of efficient yoga poses.

The post Top 8 Yoga Poses You Should Do Every Day To Lose Weight and Get Flat Belly appeared first on Balancebuzz.com.

Carrying heavy luggage does not help our body and the stress eventually takes a toll on our body.

Luckily, this article on yoga poses for back pain will help to overcome this.

It is a common occurrence for people to experience neck and back pain as a result of all these activities they have gone through.

Tension, stress and even overworking can contribute a lot to this pain. But all hope is not lost.

There are numerous remedies that can help to relieve these pains you might have been experiencing.

Notable among these remedies is Yoga. Yes, yoga actually does help (1).

Best Yoga Poses For Back Pain and Neck Pain

When some people hear the word “yoga”, they usually think it’s an exercise with serious tough moves.

This assumption is totally wrong.

Like so many exercise routines, yoga routines range from the beginner level to more advanced moves.

You’re not going to be performing any dangerous moves here.

There are many easy and simple poses for yoga that you can perform anywhere to help ease the pain from back and neck pain.

Be it at your hotel room, airport or even on the beach, these poses are guaranteed to help relieve the pains throughout your body.

These poses are will make you feel relaxed, refreshed and renewed for your next trip or your next day at work.

Yoga is very effective for strengthening your muscles and also treats bone disorders. Most of these yoga poses for back pain can be done in as little as 2 minutes.

Yoga therapy can reduce pain and boost the function in people with chronic low back pain. According to a study in the journal Spine (Sept. 1, 2009) (2)

Below is a list of our 10 best yoga poses for middle back pain, lower back pain and neck pain with instructions on how to do each one of them.

1. Standing Mountain Pose

The mountain pose is actually the foundation of all standing yoga poses.

Pay attention to this pose as it will still be used in much other yoga poses for back pain and neck pain.

The posture helps to relieve pains from your neck and back.

It also improves your posture, firms your abdomen and your buttocks and strengthens your knees, ankles, and thighs.

It is also known as Tadasana

Directions

• Begin by standing with your feet about hip-width apart. Make sure your feet are firmly rooted to the ground.
• Gradually, release the tension in your tailbone and draw in your stomach at the same time. Ensure your rib cage is also raised up and is out of your pelvis.
• Move those shoulders to the back, away from your ears. Make sure you relax them at the same time.
• Bring out your head towards the sky and at the same time, stretch and elongate the spine just like someone is pulling you up.
• Relax your throat and face and make sure you breathe slowly and deeply. Your chin should also be parallel to the ground all through the exercise.
• Maintain the pose for about 1 minute.

2. Shoulder Shrugs for Neck Pain

This is one of the simplest routines on this list and is very effective for relieving neck pain.

It is effective at improving the range of movement of your shoulders.

The shoulder shrugs help to alleviate neck pain.

However, it may be extremely painful to do especially for those with severe neck pain.

Always consult your physiotherapist or doctor first before performing this.

Follow the directions below to perform one of the best yoga poses for neck pain.

Directions

• Assume either the standing or seated mountain pose.
• Raise your shoulders upwards just towards your ears.
• Make sure you breathe in all through this movement and your head must be erect and soft.
• Push out your chest and rotate your shoulders at the same time.
• Then squeeze your shoulder blades together and rotate them to make a full circle.
• Return to your mountain pose starting position.
• You can perform this pose for about 1 minute.

3. Seated Mountain Pose

This is another effective and one of the best yoga poses for back pain and neck pain.

It is a modifies version of the standing shoulder pose.

Like the name already suggests, this is one that is done in a seating position.

It is most useful for those who find it difficult to stand to perform the standing mountain pose.

This pose relaxes your muscles and relieves you of your back and neck pain.

It is also known as the modified tadasana.

Directions

• Grab a chair you are comfortable on and sit down on it. Make sure your feet are hip-width apart with your palms on your thighs.
• Press your buttocks into that chair and gradually raise up your head towards the sky while you continue to keep your gaze ahead of you.
• Ensure your shoulder is relaxed and at the back.
• Your spine begins to lengthen as the ribcage expands and goes up.
• Maintain this posture for about 1 minute.

4. Seated Forward Pose

This is another fantastic pose that is very effective to relieve back pain.

Do this pose right and you’ll be opening your body to so many possibilities.

It has the potential to open up your lower back and at the same time provide you relief from pain and stiffness.

Follow the directions below to perform one of the best yoga poses for back pain.

Directions

• Begin by sitting on the floor and stretch out your legs in front of you.
• Now bend forward and at the same time reach for either your ankles, shins or feet.
• Make sure you are bent at the hips and reach for anyone that is more comfortable for you.
• Continue to lengthen your torso and reach your sternum to the front.
• You have the choice to bend your knees at this point if you feel pain in your back.
• Maintain this pose for about 1 minute.

5. Child’s Pose

In child’s pose, we have a very effective exercise that can help relieve back pain and neck pain. Talk of relaxation and child’s pose tops the list.

It is an excellent yoga pose that helps you to relax.

The child’s pose also stretches your hips and your entire back.

It definitely worth its place on our list of best yoga poses for back pain.

Directions

• Begin by starting on all fours. Make sure you keep your arms to the front and at the same time, sit back and ensure your buttocks is at a rest just above the heels.
• Now hold that position and inhale deeply.
• Make sure you feel the breath reach all the way to the hips.
• Continue to extend in either direction to experience more relief from back pain.
• Maintain this pose for about 1 minute.

6. Locust Yoga Pose for Back Pain

Here, we have another effective pose that helps to relieve back pain.

The locust pose is a fantastic way to strengthen your butt and your back.

You should definitely include this pose in your yoga routine if you really want to get a break from the back pain.

Follow the direction below to perform one of the best yoga poses for back pain.

Directions

• Begin by lying on your stomach on a mat and place your arms beside you.
• Make sure your palms are faced up with your forehead also flat on the floor.
• Now slowly and gradually, raise up your head, arms, torso, legs and your arms away from the mat.
• At the same time, slightly rotate your thighs in and feel your body stretch out from your head all the way to your toe.
• Now hold this position for about 30 seconds to 1 minute.

7. Triangle Yoga Pose for Lower Back Pain

This is another yoga pose for lower back pain.

Not only can the triangle pose help ease your back pain, but it can also help prevent it in the first place.

This is definitely a fantastic pose that will strengthen and stretch your entire body.

Follow the directions below to perform one of the best yoga poses for back pain.

Directions

• Begin by standing and make sure your feet are at 3 feet apart. They must also assume a parallel position to each other.
• Now rotate the right foot and make sure your right heel is in the same line with the arch of your left foot.
• Extend your arms to the side and tilt at your hips to ensure that you reach your right hand down towards the floor.
• It must be done on both sides of your foot.
• Then rotate your body to the side and make sure the fingers of your left-hand reach for the ceiling.
• Stare at your left hand and hold this position for about 5-7 breaths before you change sides.

9. Cat-Cow Yoga Pose for Neck and Back Pain

Talk of both relieving neck and back pain and the cat-cow pose is just effective at both.

It allows you to flex and extend your neck and back to release tension and stress from your body.

It is definitely one pose you should consider doing.

Directions

• Begin by starting on all fours.
• Make sure your hands are under your shoulders and your knees also under your hips at the same time.
• Now breathe in and feel the air in your belly, then bring yourself lower toward the floor.
• Slightly drop your head back and look up at the sky at the same time.
• Then breathe out and turn your face as if to look over your right shoulder.
• Maintain your gaze here for just a few moments and return to the center position.
• Once again, breathe out and this time, look over the left shoulder
• Like before, maintain that position before you return to the center position.
• Now tuck in your chin into the chest and at the same time around your spine.
• Maintain this position and let your head hang downwards.
• Make sure you shake your head from one side to the other and also backward and forward.
• Continue this fluid motion of the cat-cow poses for about a minute.

9. Thread The Needle Pose

The thread the needle pose is another effective and one of the best yoga poses for back pain.

This pose helps to ease tension in your shoulders, back, and neck.

Follow the directions below to perform the thread the needle pose.

Directions

• Begin on all fours and ensure your wrists are placed under the shoulders with your knees also under the hips.
• Now raise your right hand and move it just over to the left hand, still along the floor. Make sure your palm is facing up at this point.
• Then push the left hand into the ground to aid support as your body rests on the right shoulder. At the same time, look over to the left.
• Main this position for about 30 seconds. And then slowly release and fall back into the Child’s pose we explained before.
• Take a few breaths and repeat the movement on the other side.

10. Downward Dog

It is possible for you to have come across the pose called downward dog.

The downward dog yoga pose can rejuvenate your whole body.

It definitely makes our list of one of the most effective yoga poses for lower back pain.

Follow the directions below to perform one of the best yoga poses for back pain.

Directions

• Begin by starting in a tabletop position and make sure your hips are raised. Your body is to form an upside-down V position.
• Now relax your neck and your head and bring your inner thighs towards the back of the room.
• Continue to stretch your shoulder blades apart and at the same time, reach your hips up and back.
• Maintain this position for about 5-7 breaths.

Conclusion

Listed above are the best yoga sequence for back pain and neck pain. Each yoga poses for back pain has the instructions attached to it. Make sure you follow it to the letter.

You should also be aware that the best way is actually to try to prevent back pain in the first place.

We understand that we might get carried away by our daily activities, but paying attention to your body is of utmost importance.

If your pain is severe, it is recommended that you consult your doctor.

The post Yoga Poses for Back Pain and Neck Pain at Home appeared first on Balancebuzz.com.

Yoga poses for two people to help to improve intimacy. It also helps to build stronger communication in any kind of relationship, whether it is with your friend, lover or family.

The partner yoga definitely brings about the union of two people.

This article is for those that want to improve their yoga practice, their ability to connect with their loved ones, get more flexible and lose weight.

Read on for the 7 best and easy yoga poses for two people.

Benefits of Yoga Poses for 2 Person

There is so much to gain from these yoga poses for two people. A partner yoga practice can add so many benefits to both partners.

Below are some of our favorite reason for placing our palms to those of our favorite partners;

• You Get to Create experiences Together with Your Loved ones

Partner yoga is not only beautiful, but it is also entertaining. It is an entertaining experience you’re sharing with your partner that both of you will probably remember forever.

This is a perfect alternative to that holiday trip you might have been thinking about for some cool adventures.

Though it might appear too serious at first, these partner poses for two people is actually fun.

It will help you build a solid and long-lasting relationship.

• It Helps to Build Trust

What better way to build trust than in partner yoga? Your ability to trust yourself deepens only when you learn how to trust another person.

Are you willing to take the risk to trust that your partner will always catch you?

Will you trust your partner to aid and support you in your movement?

This is what partner yoga helps you build. It helps to build trust and support between partners.

• We Experience the Power of  Touch in Another Dimension

Just like in a relationship, touching is an integral aspect of the partner yoga. That feeling of touch means something different to everyone.

Some might find it empowering while it might seem intimidating at first for others.

Partner yoga allows us to realize how we are reacting to our partner’s touch. It helps us to increase our awareness of each other.

• You Live only in the Present

Do you know that feeling when you just let go of all the problems weighing you down? Yoga poses for two people gives you the opportunity to only live in the present.

There is no worry about all the unfinished work at the office, lost opportunities and other drama that you have been enduring on a daily basis. You just live in the moment with your partner. It’s such a wonderful feeling.

• Yoga Helps in Weight Loss

One of the effects of yoga poses for two people is that it aids in weight loss.

You use virtually your whole body muscles when you twist and turn with your partner.

This will make you very likely to lose belly fat, work your muscles and increase the rate of your metabolism.

Don’t forget the fun you’re still going to have when doing this.

 Yoga and meditation  are good  for mind-body health, anxiety, and stress resilience, according to a new study.

7 Easy Yoga Poses For Two People- Challenge Partner, Friends, and Lovers

It’s time to get right down to it. Here are 7 easy yoga poses for two people you can do with your partner.

Before you proceed with any of these yoga poses, make sure both you and your partner do a gentle warm-up sequence.

Also, be sure to always communicate how things feel within your body to your partner.

Now you can go ahead with these easy yoga poses for two people.

1.  Seated Twist

The seated twist pose allows you and your partner to deviate a little bit from your daily relationship routine of moving in the same direction.

Who says things can’t be fun when you and your partner get a little twist together in opposite directions?

How to do the Seated Twist

• Begin by sitting on the floor with your back touching your partner’s back and your legs crossed in front of you.
• Breathe in and bring your arms overhead, then breathe out and twist to your right.
• As you twist, bring the right hand to the inside of your partner’s left knee and also your left hand to the outside of your own right knee.
• Your partner should also do exactly what you are doing.
• Both of you should stay in this position for about 5-7 breaths.
• Ensure you twist to both sides.

2.  Boat Pose

The Boat Pose is another easy yoga pose that you can do with your partner. The routine requires exactly the same moves from you and your partner.

It is a deeply stretching pose that is easy to perform with great results. Follow the guide below to perform the boat pose with your partner.

How to do the Boat Pose

• Begin by sitting down facing your partner.
• Make sure there is a distance of about 3 feet between you and your partner.
• Hold each other’s hands and begin to raise your legs slowly.
• Stretch out the legs until they are straight and make sure the soles of your feet touch.
• Hold this position for a few breaths.

3. Tree Pose

The tree pose is a quick and simple exercise that can help to increase balance, strength and also trust between partners.

It is a balance pose that will boost your focus and confidence. Follow the guide below to perform one of the best yoga poses for two people.

How to do the Tree Pose

• Begin by standing close to your partner and assume a prayer pose position with your hands just in front of your chest.
• Place your weight on the leg closes to your partner and start to lift your outside foot.
• Bring the outside foot to a stop on your thigh or calf.
• Once you get your balance here, you should bring up your inside arms and use your palms to reach for the palms of your partner.
• Now you should also take your outside hands and draw them together at the midline just between both you and your partner’s bodies.
• Ensure you join your hands together just like prayer hands.
• Then slowly come out of the pose. Make sure you maintain your balance and return your outside foot to the ground.

4. Arching Heart

This is one yoga pose that will help to deepen the relationship between you and your partner.

It is a beginner level pose and also one of the best yoga poses for two people.

The partners will form a heart-shaped pose that will help to increase the flexibility in the spine.

It will also open the chest and shoulders to make you feel love and lightness in your heart.

How to do the Arching Heart Yoga Pose

• Begin by standing in opposite directions with your back facing your partner’s back.
• Let your heels be about 2-3 inches apart from your partner’s.
• Clasp hands and at the same time, also allow the torso and hips to fall forward.
• Your back should arch as you fall forward with your feet firmly planted on the floor.
• By now, you should form the shape of your heart with your partner.
• Hold this position for few breaths.

5. Double Sandwich

If the seated forward fold pose is one of your favorites, then you should try out the double sandwich pose.

The double sandwich pose is a beginner level partner yoga pose that takes the seated forward pose to another level.

It is definitely an interesting yoga pose you want to perform with your partner.

How to do the Double Sandwich

• Begin by sitting on the floor and also stretch out your legs in front of you. Both partners should stretch out their legs.
• Make sure the bottom of your feet touches those of your partner’s.
• Bend forward and grab the hands of your partner, shoulders or elbows, depending on how flexible you are.
• Use the weight of your partner to pull yourself to the front. Make sure your back is kept straight and folding from your hips.
• Hold this position for about 6-8 breaths.

6. Standing Forward Pose

The standing forward pose is an easy yoga pose that you can perform with your partner.

This pose is a simple yet rewarding one as it allows you to connect with your partner.

It is an intense stretch and will also allow you to take your flexibility to another level. Follow the guide below to perform one of the easiest yoga exercises for two people.

How to do the Standing Forward Pose

• Begin by assuming a mountain pose with your back facing your partner’s back and just a few inches from your partner.
• Breathe in at the same time as your partner and also bring up your arms towards the sky.
• Then breathe out and hinge at the hips and at the same, fold forward.
• Lift your sitting bones upward and also rest your chest on the thighs.
• Hold hands or elbows with your partner depending on your flexibility.
• Maintain this pose for few breaths then come out of it with a hinge at the hips with your core engaged and also your back flat.

7.  Triple Hill

Here is one of the easiest yoga poses for two people that you can do.

It is a very deep stretch pose that will allow you to connect with your partner.

Follow the guide below to perform the Triple Hill partner yoga pose.

How to do the Triple Hill

• Begin by standing face to face with your partner.
• Raise your hands overhead and also touch your palms together.
• Then slowly walk backward until you feel your foreheads touching.
• Stretch your spines and also take a few breaths.
• Then move your gaze down after a few breaths until your chin touches your torso.

Conclusion

Listed above are 7 easy yoga poses for two people that you can try with your friend, family and also loved ones.

These poses will help to deepen communication, intimacy and will also take your relationship to the next level. They are a healthy, challenging and fun way to connect with your partner.

The before you leave I will suggest you read this post

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