This Simple Yoga Asana Poses you must Practice Daily

Here is a Daily Yoga Sequence for Fitness and Mental Well-being (Approx. 30-40 mins):

  1. Morning Routine (15-20 mins) – Energizing & Strengthening (For Age group 50 years and above)
  • Tadasana (Mountain Pose) – 1 min (Deep breathing & posture alignment).
  • Vrikshasana (Tree Pose) – 30 sec on each side (Balance & concentration).
  • Surya Namaskar (Sun Salutation) – 5 rounds (Full-body warm-up & flexibility).
  • Adho Mukha Svanasana (Downward Dog) – 30 sec (Strengthens shoulders & legs).
  • Bhujangasana (Cobra Pose) – 30 sec (Spinal flexibility & stress relief).
  • Utkatasana (Chair Pose) – 30 sec (Strengthens legs & endurance).
  • Trikonasana (Triangle Pose) – 30 sec on each side (Flexibility & digestion).

    2. Evening Routine (15-20 mins) – Relaxation & Mental Clam

  • Paschimottanasana (Seated Forward Bend) – 1 min (Calms the mind & relieves stress).
  • Setu Bandhasana (Bridge Pose) – 30 sec (Spine-health & relaxation).
  • Padmasana (Lotus Pose)  and Pranayama (Deep Breathing) – 3 min (Mental focus & emotional balance).
  • Shavasana (Corpse Pose) – 5 min (Full-body relaxation & mindfulness)

    In addition to the above, you may also try Bhramari Pranayama (Humming Bee Breath) before bed for better sleep & stress relief.

For your convenience, a tailored daily yoga sequence, based on your endurance and weight loss goals while supporting mental well-being, is elaborated below.

 Morning Routine (20-30 mins) – Strength, Endurance & Weight Loss(For Age group below 50 years)

This sequence focuses on activating muscles, burning calories, and improving stamina.

  1. Tadasana (Mountain Pose) and Deep Breathing – 1 min (Warm-up & posture alignment)
    2. Surya Namaskar (Sun Salutations) – 8-10 rounds (Full-body activation & calorie burn)
    3. Utkatasana (Chair Pose) – 30 sec (Strengthens legs, core & improves endurance)
    4. Virabhadrasana II (Warrior 2 Pose) – 30 sec each side (Leg & core strength, focus & balance)
    5. Adho Mukha Svanasana (Downward Dog) – 30 sec (Tones arms, core & legs)
    6. Navasana (Boat Pose) – 30 sec (Core strength & fat burning)
    7. Bhujangasana (Cobra Pose) – 30 sec (Spinal flexibility & stress relief)
    8. Trikonasana (Triangle Pose) – 30 sec on each side (Flexibility, digestion & energy balance)
    9. Vasisthasana (Side Plank) – 30 sec on each side (Core, arms & endurance boost)
  2. Jumping Jacks or Skipping (optional) – 1 min (Cardio boost & calorie burn)
  3. d) Evening Routine (20-30 mins) – Relaxation, Recovery & Mental Well-being

This sequence relieves stress, improves flexibility, and aids recovery.

  1. Baddha Konasana (Butterfly Pose) – 1 min (Opens hips, improves blood circulation).
    2.Paschimottanasana (Seated Forward Bend) – 1 min (Calms the nervous system, relieves stress).
    3. Setu Bandhasana (Bridge Pose) – 30 sec (Strengthens back, reduces anxiety).
    4. Padmasana (Lotus Pose) + Anulom Vilom (Alternate Nostril Breathing) – 3 min (Mental clarity & relaxation).
    5. Bhramari Pranayama (Humming Bee Breath) – 2 min (Calms the mind & improves sleep).
    6. Shavasana (Corpse Pose) + Guided Meditation – 5 min (Deep relaxation & mental rejuvenation).

👉 Bonus Tips for Faster Results:

Follow these Asana daily for best result

  • Stay constient-practice daily
  • Pair yoga with walking, running, or swimming(as per your fitness plan)
  • Maintain a healthy diet for weight loss
  • Hydrate well
    For more fitness tips, visit our blog homepage-https://letsstayfit.net

Related Post

Sep 10

From Tired to Energized: Daily Routines for Better Fitness

In today’s fast-paced world, many people find themselves constantly tired, drained, and struggling to keep up with daily responsibilities. Long work hours, poor sleep, unhealthy diets, and lack of movement often leave us feeling sluggish. However, the good news is that with the right daily routines for better fitness, you can transform your energy levels, […]

Feb 28

10 Amazing Benefits of Practicing Yoga

Real-Life Success Stories – Transformations Through Fitness Embarking on a fitness journey can be challenging, but with the right mindset, consistency, and a well-structured plan, incredible transformations are possible. We’ll explore the inspiring stories of two individuals who achieved their health and wellness goals by following the fitness program outlined in this book. Story 1: […]

Jul 28

Running for Diabetes Control: How It Helps and Safety Tips

Introduction Managing diabetes goes beyond medication — regular physical activity, especially running, is one of the most effective natural ways to control diabetes. Among various forms of exercise, running stands out as a powerful, accessible, and sustainable option. Whether you’re newly diagnosed or have been living with diabetes for years, lacing up your shoes and […]