Yoga has been helping people stay healthy for thousands of years. It combines physical poses, breathing exercises, and meditation for a complete approach to wellness. Here are 10 yoga practices which are great to keep you healthy, along with their benefits and instructions:
सूर्य नमस्कार(Surya Namaskar)
Definition-
Surya Namaskar, also known as Sun Salutation, is a series of yoga poses traditionally performed in a sequence to honour the sun. This practice combines a flow of postures with breath control and is typically done at sunrise to harness the sun’s energy and to start the day with vitality.
Benefits:
Warms up the body, increases flexibility, improves circulation, tones muscles, aids digestion, and reduces stress.
How to Perform:
- Stand with feet together, hands in prayer position.
- Inhale, raise arms overhead, arch back slightly.
- Exhale, bend forward, touch toes.
- Inhale, step right foot back into a lunge.
- Hold breath, bring left foot back into plank position.
- Exhale, lower knees, chest, and chin to the mat.
- Inhale, slide forward into Cobra pose.
- Exhale, lift hips into Downward-Facing Dog.
- Inhale, step right foot forward into a lunge.
- Exhale, bring left foot forward and fold.
- Inhale, rise up, extend arms overhead.
- Exhale, return to prayer position.
अधो मुख संवासन(Adho Mukha Svanasana)
Definition –
Adho Mukha Svanasana, commonly known as Downward-Facing Dog, is a popular yoga pose that resembles a dog stretching with its head down and hind legs up. It is often used as a transitional pose or resting position in yoga sequences.
Benefits
Stretches hamstrings, calves, and spine; strengthens arms, shoulders, and legs; improves blood flow to the brain.
How to Perform:
- Start on hands and knees.
- Tuck toes under, lift hips towards the ceiling.
- Keep hands shoulder-width apart, feet hip-width apart.
- Press heels towards the mat, lengthen spine.
- Hold for 5-10 breaths.
वीरभद्रासनद्वितीय (Virabhadrasana II)
Definition
Virabhadrasana II, also known as Warrior II Pose, is a powerful and energizing yoga posture named after the mythical warrior Virabhadra. This pose strengthens the legs, opens the hips, and improves focus and stability.
Benefits
Strengthens legs, opens hips, improves balance and stability, stretches chest and shoulders.
How to Perform:
- Stand with feet wide apart.
- Turn right foot out 90 degrees, left foot slightly in.
- Bend right knee over right ankle.
- Extend arms out to the sides, parallel to the floor.
- Gaze over right hand, hold for 5-10 breaths.
- Repeat on the other side.
वृक्षासन (Vrikshasana)
Definition
Vrikshasana, also known as Tree Pose, is a balancing yoga posture that mimics the steady, grounded stance of a tree. It is known for enhancing balance, stability, and focus.
Benefits
Improves balance and coordination, strengthens legs and core, promotes focus and concentration.
How to Perform:
- Stand with feet together.
- Shift weight onto left foot.
- Place right foot on inner left thigh.
- Bring hands to prayer position at chest.
- Hold for 5-10 breaths, then switch sides.
सेतुबंधासन (Setu Bandhasana)
Definition
Setu Bandhasana, also known as Bridge Pose, is a yoga posture that involves lifting your hips and chest while keeping your feet and shoulders grounded. This pose strengthens the back, stretches the chest, and improves flexibility.
Benefits
Strengthens back, glutes, and hamstrings; stretches chest, neck, and spine; stimulates thyroid, reduces stress.
How to Perform:
- Lie on back, knees bent, feet hip-width apart.
- Press feet and arms into the mat, lift hips.
- Clasp hands under back, roll shoulders under.
- Hold for 5-10 breaths, then lower hips.
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बालासन (Balasana)
Definition
Balasana, also known as Child’s Pose in yoga, is a resting position where you kneel on the ground, then sit back on your heels and stretch your arms forward on the floor. It’s a calming pose that helps relax your back, shoulders, and mind.
Benefits
Stretches hips, thighs, and ankles; calms the mind, relieves stress and fatigue.
How to Perform:
- Kneel with big toes touching, knees wide apart.
- Sit back on heels, extend arms forward.
- Lower forehead to mat.
- Hold for 5-10 breaths.
मार्जरीआसन-बिटिलासन (Marjaryasana-Bitilasana)
Definition –
- Marjaryasana (Cat Pose): You start on your hands and knees, arch your back upward like a cat stretching, tuck your chin to your chest, and breathe out.
- Bitilasana (Cow Pose): From Marjaryasana, you drop your belly towards the floor, lift your head and tailbone up, and look forward or slightly upward, breathing in.
Benefits
Stretches back and neck, improves flexibility, promotes spinal health, relieves tension and stress.
How to Perform:
- Start on hands and knees, wrists under shoulders, knees under hips.
- Inhale, arch back, lift head and tailbone (Cow Pose).
- Exhale, round spine, tuck chin (Cat Pose).
- Repeat for 5-10 breaths.
पश्चिमोत्तानासन (Paschimottanasana)
Definition
Paschimottanasana is a yoga pose that involves sitting on the floor with your legs straight in front of you. You bend forward at the hips and reach for your toes or shins with your hands. It’s a stretch for the back of your body, including your spine, hamstrings, and calves. This pose helps to increase flexibility in your back and legs, and it can also be calming and soothing for the mind.
Benefits
Stretches spine, shoulders, and hamstrings; stimulates liver and kidneys; improves digestion; calms the mind.
How to Perform:
- Sit with legs extended straight in front.
- Inhale, lengthen spine, reach arms overhead.
- Exhale, hinge at hips, reach for feet.
- Hold for 5-10 breaths, slowly rise up.
भुजंगासन (Bhujangasana)
Definition
Bhujangasana is a yoga pose known as Cobra Pose in English. In this pose, you lie face down on the floor and then lift your chest up while keeping your hands underneath your shoulders and elbows close to your body. Your back arches gently, resembling the raised hood of a cobra. It stretches the spine, chest, and shoulders, and strengthens the lower back muscles. Cobra Pose is often practiced as part of a sequence to improve flexibility and posture.
Benefits
Strengthens back muscles, improves spinal flexibility, opens chest for better breathing, reduces stress.
How to Perform:
Lie on stomach, hands under shoulders.
Press into hands, lift chest off mat.
Keep elbows close, shoulders away from ears.
Hold for 5-10 breaths, then lower back down.
सवासना (Savasana)
Definition:
Savasana, also known as Corpse Pose, is a relaxation pose in yoga. In Savasana, you lie flat on your back with your arms and legs comfortably spread apart, palms facing upwards. The goal is to completely relax your body and mind, allowing yourself to surrender to the floor. It’s typically practiced at the end of a yoga session to help calm the nervous system, reduce stress, and integrate the benefits of the practice. Savasana is a time for stillness and deep relaxation.
Benefits:
Allows complete relaxation, reduces stress, lowers blood pressure, promotes overall well-being.
How to Perform:
- Lie on back, legs extended, arms by sides.
- Close eyes, focus on breath.
- Allow body to relax completely.
- Stay in this pose for 5-10 minutes.
Tips for Incorporating Yoga into Your Daily Routine
- Start Small: Begin with a few minutes a day and gradually increase as you get more comfortable.
- Consistency: Practice regularly, even if only for a short time each day.
- Listen to Your Body: Pay attention to how you feel during each pose and modify as needed.
- Create a Peaceful Space: Find a quiet, comfortable place to practice.
- Combine with Breathwork: Incorporate deep breathing exercises to enhance relaxation.
- Use Props: Use yoga props like blocks and straps to support your practice.
- Seek Guidance: Attend yoga classes or watch online tutorials for proper techniques.
Conclusion
Yoga is a journey that addresses physical, mental, and spiritual well-being. By regularly practicing these ten yoga poses, you can improve your flexibility, strength, and balance while promoting relaxation and stress relief. Enjoy the process and listen to your body as you discover the benefits of yoga for your overall health.
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