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4 Easy Yoga Poses to Enhance UR Day

Mansi Gandhi

MA Psychology, PG Diploma Yoga
Yoga Teacher & Entrepreneur

2 min read


We all know the importance of yoga in helping us de-stress and keeping our health in good condition. But we live in busy times, making it difficult to find time for yoga.

So, here’s a quick, short sequence of exercises that won’t need much of UR time. The poses of yoga explained here, are based on the movement of the spine.

We, the Yogis, believe that if the spine moves in different directions, it can help U to maintain a healthy body. It results in increased body awareness and healthy long life.

Let’s begin the exercise schedule. U can do these exercises at any time of the day, but it is better to do these in the morning. Each exercise takes less than 2 minutes.

1. Begin by standing and keeping your feet approximately hip-width apart. Inhale and raise both UR arms up.  Get on to the tips of UR toes and stretch the spine as if U were reaching up for something. Exhale and bring the arms down. Try coordinating the movement of your arms and toes with UR breath.

2. Now, it’s time to move the spine to the sides. To do this, place the right hand on the side of the right thigh. Inhale and lift the left arm up to align it with the ear. Keep the shoulders aligned with the hip. As the next step, exhale to stretch down to the right side. This way, U have a squeezed position at one side and stretched position on the other side. Inhale and come back to the center. Exhale, and bring the hands down. Do it for both sides.


Set a positive intention for UR yoga schedule.


3. Put UR hands on the hip and keep UR feet slightly apart. The width of the feet can be approx. one foot or 6 inches between the legs. Inhale, and bend back a little. Exhale and come back to the neutral position.

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4. Keep UR feet apart with a distance of 1 – 1 ½ foot. UR toes should be pointing forward. Inhale and bring both arms at the shoulder level. Exhale and twist the upper body towards one side trying to align the shoulders one to the other. Take care that the movement doesn’t happen at the hip but happens at the upper part of the body.  Repeat this for both sides.

Doing these exercises have multiple benefits. It keeps UR body in good shape. U feel good after doing these exercises. As a result, U are optimistic, mindful, and happy. The improvement in multiple areas of life, through Yoga, results in increased well-being.

Doing each exercise about 5-7 times can be a great way to start UR day.