Useful Yoga Poses For Your Body and Mind

leo garcia
9 min readSep 11, 2020


Useful Yoga Poses that are easy to do and can be done every day. They help your body and mind with anxiety, depression, and self-esteem.

Useful Yoga Poses You Can Do Every Day

The roots of the word yoga raise from the Sanskrit word Yuj, which means to join something or to direct something.

Using Yoga contributes to focusing and paying concentration to different matters. Performing yoga on daily basis would strengthen your muscles, maintain your blood circulation and heart rate.

Yoga gives you a sense of calmness, makes your body flexible, gives you a feeling of self-control, and is suitable both for your physical and mental well-being.

  • Yoga Breathing Techniques (pranayama)
  • Useful Yoga Poses for Anxiety and Depression
  • Yoga Poses for Anxiety Disorders
  • Poses for Depression Management
  • Yoga Poses for Beginners
  • Easy Yoga Pose
  • Chair Yoga Pose
  • Cobra Pose
  • Corpse Pose
  • Child’s Pose
  • Useful Yoga Poses That Improve Self-esteem

Yoga gives you a sense of peace, gives your body flexibility, gives you great self-control both for your physical and your mental well-being.

Yoga Breathing Techniques (pranayama)

Yoga Breathing Techniques Using Yoga

There are different techniques in yoga that are used to enhance your breath called breathing techniques or pranayama.

Hath yoga is used to prolong the process of inhalation and exhalation. It teaches us how to perform the physical activity while maintaining the breath.

Hath Yoga regulates the heartbeat and prevents us from heavy breath during any psychical exercise.

It drives our focus towards the crucial matters and diverts our attention from disturbing things from our daily life-simple yoga practices balance between body and mind.

Useful Yoga Poses for Anxiety and Depression

Can yoga help with anxiety and Depression? Mainly, yoga practices are used to get fit and have a flexible body, but it also contributes to our internal well-being.

It strengthens our thought process, increases calmness in behavior, and reduces both stress and anxiety.

  • Yoga Poses for Anxiety Disorder
  • Yoga poses for Depression Management

Here we will discuss how yoga is vital for your Anxiety, Depression, and your well-being as well.

Yoga Poses for Anxiety Disorders

Yoga Poses For Anxiety Disorders Using Yoga

Does yoga help with anxiety? There exist many mental health problems like depression, anxiety, stress or insomnia, etc.

All these problems need proper therapy to get better. Yoga encourages and diverts one’s focus from the sympathetic nervous system to the parasympathetic nervous system.

It helps produce calmness in behavior, strengthens thought processes, decreases blood pressure, increases blood flow in organs, raises cortisol level, etc.

With advanced science, it is proven that yoga works as a medicine for the mind and body.

It works on one’s spiritual, psychical, and mental aspects that contribute to a healthy lifestyle. Here we will discuss how yoga practice helps to reduce stress.

Holistic anxiety management yoga technique is used to produce physiological sequences even in an individual’s body that help reduce the stress and give the therapeutical benefits to one.

If you do not work on your mental health, stress and depression can lead to more severe diseases like heart problems, cancer or stroke, etc.

The root of many chronic conditions or illnesses is stress, so it is imperative to manage your stress, and yoga is the best you can do to regulate it.

Useful Yoga Poses for Depression Control

Useful Yoga Poses for Depression Control Using Yoga

Does yoga help with depression? Yoga practices help in reducing depression through different changes in the body.

Yoga practices decrease the level of this enzyme and increase the level of serotonin in the body to regulate depression.

Monoamine oxidase is an enzyme that breaks neurotransmitters and cortisol.

Alternatives such as yoga, acupuncture, and physical exercise have been shown to significantly improve mood in individuals with mild to moderate depression” — Source: Alessandro Luna Stanford University PDF

When there are many therapies available, then how can yoga help with depression? There are many reasons; one of them is that medicine can have adverse effects on patients.

Yoga is the best therapy to minimize those effects. Sometimes, the patient’s medication leads the person to a more depressing situation, so yoga is a healthy activity without any side effects.

We are not asking you to stop taking medicines; do take them but also add yoga practice in your life to reduce the risk of chances that an individual can get from the use of drugs.

Beginners Yoga Poses

Beginners Yoga Poses Using Yoga

We have added a few of the yoga poses that we like to help beginners Yogi’s.

Some of the famous useful yoga poses include child’s pose, bridge pose, cat pose, cow pose, easy yoga pose, chair yoga, cobra pose, corpse pose, conqueror breath, Bharadwaj’s yoga, cow face yoga, cow pose, extended puppy yoga pose, fish pose, garland pose, extended side angle pose, downward-facing dog pose and many more.

The advantages of some of those poses are also discussed below. We have added some popular videos so that you can see the pose in action.

Easy Yoga Pose

Seat and cross the right shin in front of the left shin. Claps your knees with your hands and move your back up. Move your theoretic spine toward the sternum (chest bone) and sacrum toward the navel.

Your hands must be facing the ceiling. Maintain the position and press down with a more open chest and elongated spine.

Hold your breath and repeat the process of inhaling and exhaling. The Easy Yoga Pose is done to strengthen the spinal muscles and chest. It also makes the seating posture perfect.

Chair Yoga Pose

Chair pose strengthens the legs and arms muscles with the regulation of blood and heart.

To do this useful yoga pose, you need to stand, inhale, raise your arms perpendicular to the floor, make the palms face each other, and join them.

Now exhale, bend your knees parallel toward the floor, and press the thigh bone ahead. Maintain this position for 30 seconds.

You can also place any thick squeezing object like a ball or book inside your thighs to gain more strength.

In the beginning, you can take the support of the wall to maintain this yoga pose, and later, when you have strong muscles, do it without any help.

It stimulates the heart, reduces the flat feet, makes the shoulders more stretchable, and strengthens the arms, thighs, and the knees’ muscles.

Cobra Pose

This yoga pose for beginners brings a lot of flexibility in the body posture, strengthens the heart and shoulder muscles.

To do these useful yoga poses, you need to lie on the floor, feet’ top should touch the floor, stretch the legs backward, lift the chest, elbow tends toward the body, and your palm should face the floor.

Put pressure on your feet’s top and legs toward the bottom to bring more elasticity. Maintain this position, inhale and exhale. Move the ribs forward and shoulder against the back.

It would be hard for beginners to do this yoga pose on the floor and hence, it is advised to perform this pose on a formic sheet.

If you gain the flexibility and this yoga pose is not working and you are unable to stretch anymore, move your hands forward while doing this pose to get more flexibility.

It brings more stretch in the abdomen, chest, lungs, and spine. It stimulates abdominal organs and firms the buttocks.

Corpse Pose

This pose is also known as Shavasana pose. This yoga pose is used to relax your body muscles. To perform this yoga, you need to place your body on the floor in a neutral position.

Sit on the floor with bent knees, your feet lower part should face the bottom, leaning on forearms lift the pelvis with the help of hands, and then straighten your legs.

Inhale and exhale and move the pelvis backward on the floor. Now maintain this position for four to five minutes and relax your body.

During this process, you also need to raise your chest. If you feel any difficulty, you can place a pillow beneath your neck.

If you think that the head position is not right, place about five inches of an object on your forehead.

This yoga pose helps to release stress and mild depression while calming your brain and thought processes.

You can perform this yoga after a tiring day to relax your body muscles. It also helps to reduce blood pressure.

When the blood pressure gets reduced at night, it helps to get a good sleep.

Child’s Pose

Child pose is a soothing posture that gently stretches the legs, backbone, and provides rest. To begin, place your shin on the floor with your toes touching each other.

Move your knees wider than your buttocks and lower your sedentary bones toward the knees. Stretch your hands in a forward direction and also bend your pelvis forward; resting your forehead on the floor.

You can also place a block or any object under your forehead if it is not comfortable to put it on the floor.

Relax your body in this position and then do inhalation and exhalation. Maintain this position for a few seconds, come back in the sitting place, and repeat the yoga.

Useful Yoga Poses That Improve Self-esteem

There are multiple studies performed to prove the effects of yoga practices on self-esteem and sense of energy.

“A growing body of research has already shown that yoga can improve focus, memory, self-esteem” — Source: Health Harvard

Mainly, yoga practices are used to get fit and have a flexible body, but it also contributes to our internal well-being.

It strengthens our thought process, increases calmness in behavior, and reduce stress and anxiety. In the modern world of technology, fashion, and style, we can find many people insecure about their body posture or shape.

Everyone has his/her insecurities, but body-shaming is one of the most stressful things that our youth is facing.

Someone’s self-esteem image can be reduced if they are not happy or satisfied with their appearance.

Flaws on the face can be covered by makeup, but posture weaknesses are expensive to cover through surgeries.

So, yoga practices in your daily life can give you a desired body shape, flexibility, and increase your self-esteem.

Both appearance and self-esteem are interlinked. When an individual gets its desire posture, he/she walk with confidence, and this confidence puts positive energy in every activity of life.

We Hope You Like Our Post “Useful Yoga Poses For Your Body and Mind”

Useful Yoga Poses that are easy to do and can be done every day. You can spend just a few minutes a day doing these simple Yoga exercises.

They will help your body and mind with anxiety, depression, and self-esteem. Check out this 20 minute Yoga exercise video here or if you do not have much time this 7-minute yoga video routine would be awesome.

Keep learning the available useful Yoga poses to add more value to your life. Namaste. brings you yoga videos that inform you about the Yoga Lifestyle. If you have any questions please and we will be happy to help.

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This article was made in CATEGORIES: Yoga Articles — DESCRIPTION: Useful Yoga Poses that are easy to do and can be done every day. They help your body and mind with anxiety, depression, and self-esteem.

Originally published at on September 11, 2020.



leo garcia

Leo Garcia is a Yoga practitioner that passes the knowledge I has earned from practicing Yoga on my website