From a long time ago, Yoga has been known in the world. The many research studies have proved that the regular yoga practices can improve your physical, mental, and spiritual health and also maintains body flexibility, fitness, balance, muscular strength, and spinal mobility.
As we care for your health, so we have chosen some basic and useful yoga poses for you that can work well and improve your health. These poses can work well for everyone from beginners to the experts.
“Downward facing dog.”
This pose works very well. It helps in stretching and strengthening your entire body. It is the main pose of all the types of yoga.
For this pose, you have to get on all fours. Make your body in such pose that you keep your wrists under shoulders and your knees under your hips. Now press your hands to the floor and tuck your toes under and now straighten your legs to come into the downward dog pose. If you directly can’t do it, then you can slightly bend your knees. Keep your body in this pose for about five breaths.
To strengthen your core, this is one of the best exercises. This exercise works upon your whole body. In this pose, you have to control your breath, and it works.
There are a few types of this exercise; you can choose the one which suits your level. In this exercise, you have to keep your shoulders directly upon the elbows and keep your back straight. And lift your legs up if you can. The critical part of this exercise is that you have to keep the straight line from the top of your head to your hips or feet.
“Upward plank pose.”
This pose is one of the proper postures of yoga to stretch your upper body and also increase the strength of your arms, legs, core, and to improve your body balance.
Start this exercise by placing by placing your hands behind you and face towards your feet. Then lift your hips upward and extend your one leg forward by the other leg with your toes pressing the floor.
“Extended side angle pose.”
This pose is mainly to work on the sides of the waist, strengthen the legs, and stretch the hips, calves, hamstrings, shoulders, chest, and spine. This exercise also helps to open up the lungs and improves digestion system of the body. It also helps in relieving the stress.
Start doing this exercise by stepping your feet one leg-length apart and do reach your arms full. Bring your right foot forward around at 90 degrees. Now bring your right hand forward and start bending down. While stretching your left side upward, put your right hand on your ankle, knee on the floor. Keep the straight line from your right hand to left hand and repeat the same with opposite side.
Practice this pose if you are new to the world of yoga. This pose will teach you how to breathe and will improve your body balance. This pose also helps in strengthening the leg muscles, inner thighs, and ankles.
Start doing this exercise bringing your feet together and then slowly lift your left knee upward and place your left feet on your left thigh. Now lift up your arms and bring your palms together. Hold this pose for about 8-10 breaths.
This one is also from the main postures of yoga. It helps to strengthen the core and entire lower body part. This pose also helps in stretching hips and thighs.
Start doing this by taking a big step back with your right leg and place the left foot flat on the mat. Now lift your chest while rolling your shoulders back. And lift up your arms and bring your palms together and switch to the sides.
This pose is one of the other vital poses. This pose stretches your hips and inner thighs. It also works well in improving body balance and digestion system and also relieves backaches.
Start doing this by standing with your feet one leg-length apart. Now turn out the left foot at 90 degree and right foot at 45 degrees. Bend your left knee and right leg straight, and stretch your arms out to your sides. Hold this pose for about 8-10 breaths and repeat it with the other hand.
“Seated forward bend.”
This pose is beneficial for stretching your upper and lower back and hamstrings. It teaches you how to breathe while you are in a comfortable position. It also opens up your entire body. This pose helps you with a headache, fatigue, and anxiety.
Let’s start doing this pose being seated with your legs together. Start bending forward from your waist and reach forward. Breathe for about 8-10 breaths when you achieve your maximum stretch. The one thing that you have to make sure that keep your back straight.
It is one of the great poses, especially for beginners. This pose helps to stretch the front of the body and to strength the back of the body. It opens up your lungs and thyroid gland. It also improves the blood circulation and digestion system of the body.
Start doing this exercise by lying on the floor with your together nears your hips. Now lift up your hips and hold it for about 8-10 breaths.
This pose is the best for relieving stress and tension. It is the resting pose. This pose is also useful for improving digestion system of your body.
Start doing it by sitting on your knees on the mat. Now lowers your head forward touching the floor while keeping your hands ahead straight or you can also keep your hands straight by your sides. Either way, you can do it.
This pose is useful for opening the chest and shoulders. It is the excellent pose for straightening your back. It also decreases the stiffness of your lower end.
Start this pose from doing downward facing dog pose then come forward into plank. Bend down your elbows and slowly lie down on the floor. Now roll your shoulders back and gently lift up your back. Hold this pose for about 8-10 breaths.
This pose helps in stretching the entire front of your body and strengthens the whole back. This pose also improves your body posture and spinal flexibility.
Starts doing this pose by lying on the floor and bending your knees. Then slowly lift up your thighs from the floor. Move your hands back and grab your ankles with your hands. Hold this pose for about 8-10 breaths.
This yoga pose helps in relieving stress and improves digestion system of your body. It also stimulates kidneys, thyroid, and intestines. This pose also strengthens your thighs and the lower back.
Start this pose being seated and then bend your knees. Lean back and lift up your feet until your shins are parallel to the floor. Extend your arms forward if you feel comfortable with this position. Make your body in a v-shape, so straighten your legs. Hold the pose for about 8-10 breaths.
This yoga pose helps in strengthening the hamstrings and lower back. And it also opens up your hips and rib cage.
Start this exercise by lying on your back and keep your feet on the floor and bent your knees. Now lift up your upper body and slides your hands under your buttocks. And keep your elbows and forearms close to the sides of your body. Then lift up your upper back off to the floor.
This pose is beneficial to release toxic gas from your system. The name of the pose itself explains the functioning of this pose.
Start doing this pose by lying on your back straight and then bring both your knees close to your chest. Now by holding your knees press on to the lower abdomen with your hands. Raise your head, neck, and chest up and try to bring them close to your knees. Hold this pose for about 8-10 breaths and then come back in your initial position. Take rest of about 3-4 breaths and repeat the same for the same duration. This will helps a lot to your body functioning.
If you think we missed some essential yoga poses, then kindly recommend us through the comments and we will include in this article.