Yoga Poses for Every Day of the Week

I don’t know about you, but I really neglect stretching both before and after workouts. Normally I’m crunched for time between classes, work and practice, so I rarely stretch or roll out even though I know I need it! When I find the time to practice yoga, I always feel significantly better. It makes my body more flexible for javelin, less sore from lifts, and always boosts my mood! If you’re looking for some variety in your yoga routine, or just need somewhere to get started, here are 7 yoga poses to try this week!

*All poses demonstrated by one of my FAVORITE yogis! Jordan Younger, the Balanced Blonde! Check her out 🙂

Sunday: Virabhadrasana II – Warrior II
Benefits: increases stamina, grounding, energizing, strengthens arms, legs & core
Warrior II is very empowering yet also grounding. It allows for an exchange of energy between you and the universe through every inch of your body! There’s no better way to start the week than with a good Warrior sequence.


Monday: Adho Mukha Svanasana – Downward Facing Dog
Benefits: grounding, increases blood flow, strengthen back & shoulders, stretches calves & hamstrings, offers new perspectives
Downward dog is one of the most grounding poses that also engages the entire body at the same time. By going upside down is a supported way, it allows for new ideas and perspectives – just what you need on a Monday!


Tuesday: Trikonasana – Triangle Pose
Benefits: reduces anxiety & stress, increases blood flow, improves balance, engages obliques, cleansing twist
Triangle pose is incredibly cleansing. It strengthens and twists the core, releasing toxins you may be holding inside your body. As the work load begins to pile up for the coming days, triangle pose is a great way to relieve some of that stress!


Wednesday: Natarajasana – Dancer
Benefits: improves balance & posture, heart opening, improves coordination, empowering
It’s hump day! Rather than getting down, lift your heart up with dancer pose! This challenging balance improves desk office posture, and wakes you up for a successful day ahead. It’s also a very beautiful pose!


Thursday: Bakasana – Crow Pose
Benefits: increases arm & core strength, increases balance & dedication, calming
Crow pose is tough! It can also seem a little intimidating at times because it involves trusting in your own abilities and strength (so that you won’t fall on your face!) With practice, crow pose creates a calming effect that encourages dedication in all aspects of your life.


Friday: Urdhva Dhanurasana – Wheel Pose
Benefits: increases back strength & flexibility, heart opening, improves digestion, increases oxygen
Wheel pose is one of my personal favorites! (Actually my favorite is Wild Thing because the name is awesome, but they’re pretty similar). Before the weekend begins, a good wheel pose opens the heart to whatever opportunities lie ahead. It also improves digestion for whatever indulgences those nights out might be!


Saturday: Eka Pada Rajakapotasana – Half Pigeon
Benefits: relaxing, increases concentration, improves breathing, improves hip, groin & glute flexibility
After a late Friday night, nothing opens up the hips quite like half pigeon. Half pigeon brings a lot of sensation, (not pain, should never be pain!) yet it is also very relaxing. The combination of sensation and relaxation, like a long run on the beach, is the epitome of the perfect Saturday!


I hope these poses were helpful, if you want more yoga, give this post a like! Be sure to check out The Balanced Blonde for more health and fitness tips, and if you like The Fit Nut, share this post with your friends!


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