YOGA POSES
Meaning of Yoga
Everyone might have heard the name Yoga, but are not aware what actually Yoga means. Yoga is a Sanskrit word “Yuj” which means to connect, join or balance. Yoga is a way of life and should not be removed. It means the union, union of your body with your internal soul, union with god, union with infinite spirit. Yoga is an art as well as science. It is a science because it offers practical methods for controlling body and mind, which makes deep meditation possible. And it is an art, because until and unless the yoga is performed it will yield only superficial results. It primarily works with the energy in the body, through the science of pranayama, or energy control.
Origin of Yoga
Yoga has originated in Ancient India. The practice of Yoga was started during the Indus-Sarasvati civilization in Northern India over 5,000 years ago. It was first mentioned in Rig Veda. Then it was gradually developed by the Brahamans who documented the evidences in the Upnishads. During 3rd Century BCE, Yoga became popular among the Jain, Hindu and Buddhist writings.
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Benefits of Yoga
Yoga plays a very important role in our daily lives. Doing yoga has infinite benefits. Yoga works on your body on our body in many ways. Yoga is based on a subtle science which believes in bringing harmony between mind and the body. Male practicing yoga is known as yogi and female practicing yoga is known as yogini. The aim of Yoga is Self-realization. Some of the benefits of yoga are-
1. When you perform yoga, you focus inwards which helps you to be more satisfied with your body and critical of it.
2. Yoga can lower blood pressure, cholesterol, blood sugar, all of which are good for your heart and blood vessels.
3. Yoga increases your concentration, which is good for all kids.
4. Practicing Yoga a couple times a week increases muscle strength and flexibility, boosts endurance and tunes up your heart, lungs and blood vessels.
5. Mindfulness developed through Yoga can make you more sensitive to cues oh hunger and fullness, which help you develop a more positive relationship with food.
6. Doing Yoga improves your sleep, reduces your weight, increases flexibility and muscle strength, strengthens bone, perfects your posture and protects spine.
Here’s a list of some Yoga poses which can be performed on daily basis and can change your life. You will be more fit and healthy. These yoga poses can also be performed by the beginners who have never done it.
1. Mountain Yoga poses
This pose popularly known as tadasana. It is a very basic yoga pose which anyone can perform. It is named so because when we do this pose, it looks like a palm tree. There is also another name for this pose, that is, heavenly stretch as when you stretch your arms towards the sky it implies the heaven.
Steps-
1. Stand straight.
2. Inhale, take your hands above your head interlocking your fingers.
3. Also, stand on your toes by raising your heels and keep all the weight on your toes.
4. Stay in the position for 60 seconds and then come back to the normal position.
5. Repeat the step for 3-4 times.
Benefits-
1. Very good asana for increasing your height.
2. It gives maximum strength to your nerves and muscles.
3. Very effective in backaches.
4. This asana also helps in reducing extra fat from the body.
Precautions-
A pregnant woman should not do this.
Patients with varicose pain must avoid it.
Those who suffer from headaches should not do for too long.
2. Forward Bend
This is a physical exercise that makes your body flexible. It is also a part of Sun Salutation Sequence and known as Uttanasana. It stretches your hamstrings and calves.
Steps-
1. Stand in the normal position with your hand on your hips.
2. Inhale and while exhaling bend your hands and body from hips.
3. Try to touch your feet with the hands.
4. Hold the position for 1 minute and then come back to the normal position.
5. Keep your legs parallel to each other.
6. You must feel stretch in your hamstrings.
7. Rise slowly with an elongation in your back.
Benefits-
1. It strengthens your hamstrings.
2. This exercise helps you increase your height.
3. The workout strengthens thighs and knees.
4. Reduce fatigue and anxiety.
5. The workout relieves headache and insomnia.
Precautions-
Do not perform the workout if you have lower back pain, a tear in hamstrings.
3. Butt Bridge Yoga Poses
It is also known as hip raises or glute raises. It is a lower-body bodyweight that targets your glutes and activates lower back.
Steps-
1. Lie down on the floor. Take mat if you require.
2. Bend your knees and keep your feet flat on the floor.
3. Now, lift your butt up as high as you can while keeping your pelvis in neutral position without hyper extending your lower spine.
4. Stay in the position for 30 seconds and then come back to normal position.
5. Repeat the same step for about 3-4 times for 30 seconds.
Benefits-
1. The exercise can help reduce lower back pain.
2. The workout strengthens your muscles.
3. The workout strengthens glute.
Precautions-
Avoid raising your hips too high as it can cause strain.
Do not perform the workout if you are recovering from any injuries and if you have any injuries in muscles.
4. Chair yoga Poses
It is also known as Utkatasana which means fierce pose. It is a full body exercise which strengthens your muscles of hands and legs. The exercise gets your heart pump quickly.
Steps-
1. Stand in the Tadasana pose. Keep your feet apart.
2. Inhale and Raise your hand parallel to floor and do not bend your elbows.
3. Exhale and bend your knees as if you are sitting on an imaginary chair.
4. Be straight and do not bend completely.
5. Stay in the position for 1 minute.
6. Then come back to normal position.
7. Repeat the step for 5-6 times.
Benefits-
1. The exercise helps strengthens the lower back.
2. It tones your thighs, ankles, legs and knees.
3. The workout balances the body.
4. Stretches the shoulder and chest.
5. The exercise stimulates heart.
Precautions-
Avoid if you have Arthritis.
Do not practice the exercise if you have low blood pressure.
Avoid the workout if you have headache and insomnia.
5. Downward facing dog
This downward facing dog or Adho Mukha Shavasana is an inversion asana in modern yoga. It is part of Sun Salutation. This exercise is an inversion pose that builds strength.
Steps-
1. Lie down on the floor on your stomach.
2. Set your knees directly below your hips and your hands slightly forward of your shoulders.
3. Exhale and lift your knees off the floor.
4. Try to be in the shape of the letter ‘A’.
5 .Stay in the position for about 40-50 seconds.
6. After that come back in normal position.
7. Repeat the same step for 7-8 times.
Benefits-
1. It strengthens and energizes all your muscles.
2. The workout strengthens your arms and shoulders.
3. Helpful in increasing height.
4. The workout lengthens the calves.
5. Calms your mind.
6. The exercise stimulates blood circulation.
Precautions-
Do not practice if you are pregnant.
If you have back problems like Sciatica, then do not perform this.
Do not perform the exercise if you have high blood pressure.
6. Warrior YOGA Poses
#Warrior I
This pose is known as Veerabhadra asana. It is named after Veerabhadra, a fierce warrior, an incarnation Lord Shiva. The story of warrior Veerabhadra has a moral that adds value to the life. Where, Veera – vigorous, warrior, courageous; Bhadra – good, auspicious; Asana – posture.
Steps-
1. Stand straight with your legs wide apart by a distance of at least 3-4 feet.
2. Turn your right foot out by 90 degrees and your left foot in by 15 degrees.
3. Turn your head and look to your right.
4. Take your hands above your head by joining your palms.
5. Breathing out, bend your right knee.
6. As you come to the position, stretch your arms.
7. Make a gentle effort to push your pelvis down.
8. Be in the position for 30-40 seconds.
9. Breathe in, come back to the position.
10. Breathing out, bring your hands down from the sides.
11. Repeat the same steps for left side too.
12. Do this for 3-4 times.
Benefits-
1. Improves balance in the body.
2. Helps in increase stamina.
3. Strengthens and tones the arms, legs and lower back.
4. It tones abdomen, ankles and arches of the feet.
5. It also stretches the chest and lungs, improving breathing capacity.
6. Also encourages greater flexibility.
7. It improves blood circulation.
Precautions-
Do not practice if you have high blood pressure or heart problems.
If you have any medical concern, consult your doctor.
Do not perform if you have or recently suffered from diarrhea.
#Warrior II
Steps-
1. Stand straight with your legs wide apart by a distance of at least 3-4 feet.
2. Take your hands up which should be parallel to the floor.
3. Turn your right foot out by 90 degrees and your left foot in by 15 degrees.
4. Turn your head and look to your right.
5. Breathing out, bend your right knee.
6. As you come to the position, stretch your arms.
7. Make a gentle effort to push your pelvis down.
8. Be in the position for 30-40 seconds.
9. Breathe in, come back to the position.
10. Breathing out, bring your hands down from the sides.
11. Repeat the same steps for left side too.
12. Do this for 3-4 times.
Benefits-
1. Stretches your hips, groins and shoulders.
2. Opens up chest and lungs.
3. Stimulates your abdominal organs.
4. Develops balance and stability.
#Warrior III
Steps-
1. Begin standing in Mountain Pose, with your feet wide apart just below your hips and parallel to one another.
2. Take a deep breath and step your legs 4-5 feet apart.
3. With exhalation, turn your right foot 90 degree to the right and the left foot 45-60 degree to the right.
4. Bend the right knee till your thigh becomes parallel to the floor and perpendicular to the shin.
5. Exhale and bend your trunk forward till your chest rests on your thigh.
6. Bring your hands in front of your head and join the palms.
7. Keep the arms straight and hold the position for 30 seconds.
8. Shift the weight of your body on your right leg as you lift off your left leg.
9. The knee of the left leg should face downward. Look straight or down.
10. Exhale and bring down the left leg to the floor while bending your right leg.
11. Repeat the same step with your right leg.
Benefits-
1. Tones and strengthens the knees, thighs and ankles.
2. Reduces fat from hips.
3. Builds stamina.
4. Aids digestion.
7. Cobra YOGA poses
This Cobra Pose is also known as Bhujangasana. This asana resembles a serpent with its hood raised. It is a part of sequence of yoga postures in Surya Namaskar or Sun Salutation and Padma Sadhana. Cobra pose comes from Sanskrit word Bhujang = Snake (Cobra) and Asana = Pose or Posture.
Steps-
1. Lie on the floor on the stomach.
2. Keep your toes pointing straight back, hands under the shoulder keeping elbows parallel.
3. Let your forehead rest on the floor.
4. Inhale and lift your chest off the floor, keeping your legs on the floor.
5. Draw your shoulders back and heart forward.
6. Try to keep your hands straight while going up and your head seeing upwards.
7. Hold the position for 30 seconds or more.
8. Now, firmly come down to the normal position.
9. Repeat the same step for 5 times.
Benefits-
1. The workout increases flexibility of the spine.
2. The exercise is helpful in increasing height.
3. It tones the abdomen.
4. Expands the chest.
5. Reduces fatigue and stress.
6. Improves menstrual irregularities.
7. Elevates mood.
8. Improves blood circulation.
9. Improves digestion.
10. Relieves back pain.
Precautions-
Do not perform the exercise if you have carpel tunnel syndrome.
Avoid if you have wrist injury, headache.
Also, do not perform if you are pregnant.
8. Butterfly YOGA poses
The butterfly pose is also known as Badhakonasana, where, Badha = Bound or restrained, Kona = Angle, Asana = Pose or Posture. It is popularly called Butterfly pose because of the movement of the legs during the posture, giving the appearance of a butterfly flapping its wings. It is sometimes called the Cobbler Pose as it resembles the sitting position of a cobbler at work.
Steps-
1. Sit with your spine erect and legs spread straight out, which is called staff pose or dandasana.
2. Exhale, and bend your knees by bringing your feet towards the pelvis.
3. The sole of the feet should touch each other.
4. Now, grab your feet together with your hands. Try to place the hand underneath the feet.
5. Try to bring the heels close to the genitals as possible.
6. Inhale, and then exhale pressing your thighs and bringing the knees down towards the floor.
7. Now, start flapping your legs up and down like the wings of a butterfly.
8. Start slow and then gradually increase the speed. Keep breathing normally throughout the exercise.
9. Press your elbows on the thighs, pushing the thighs close to the floor.
10. Feel the stretch in the inner thighs and take deep breaths.
11. Take a deep breath.
12. Exhale and gently get back to the normal position by straightening your legs.
Benefits-
1. Removes fatigue from long hours of standing and walking.
2. Helps in smooth delivery if practiced regularly until late pregnancy.
3. Offers relief from menstrual discomfort and menopause symptoms.
4. Helps to increase height.
5. Stimulates the heart and improves circulation
6. Helps relieve mild depression, anxiety and fatigue.
7. Improves flexibility in the groin and hip region.
Precautions-
Do not perform if you are suffering from knee injury. Try to keep a soft blanket under the outer thighs.
If you have lower back injury, avoid doing it.
Be careful while bending if you are suffering from high blood pressure or any cardiac problems.
It should be avoided by the ladies who are menstruating.
9. Sukhasana
This is a simple pose in which we sit with crossed-leg. This pose is performed when we do meditation. It is a best pose to be performed during morning. You can do this asana even if you have eaten something. But it is best advised that you this pose after 6 hours of having meal. Sukhasana has derived from Sanskrit word Sukh which means wellness and comfort. That is why it is said comfort pose. Other names are decent pose, pleasant pose.
Steps-
1. Sit on the floor.
2. People with tight hips, sit on the block or rolled towel.
3. Cross one shin in front of the other, bringing each foot underneath the opposite knee.
4. Sit erect and keep your head, neck and trunk in straight line.
5. Put your hands on the thighs in Chin Mudra.
6. Close your eyes and start meditating.
7. Fix your mind in between your eyebrows.
Benefits-
1. It relaxes your mind.
2. Your body alignment is improved.
3. Your back becomes stronger and steadier.
4. Your chest bones are broadened.
5. Increases your concentration.
Precautions-
Do not perform if you have hip and knee injury.
If you are pregnant, then consult your doctor before doing.
10. Child YOGA Poses
This pose is commonly known as balasana. It is one of the common beginner’s yoga poses. It is often considered as the resting position between two difficult poses. The word “balasana” comes from a Sanskrit word “bala” means child and “asana” means pose. It is often the first pose taught to the beginners.
Steps-
1. Come to your hands and the knees on the mat.
2. Spread your knees as wide as your mat, keeping the top of your feet on the floor with the big toes touching.
3. Rest your buttocks on the heels.
4. Exhale, bow forward, keeping your belly in between the thighs and root your forehead on the floor.
5. Keep your arms long and extended, palms facing downwards.
6. Press back slightly with your hands.
7. Let your upper back broaden. Soften and relax your lower back.
8. Hold the position for 60 seconds.
9. Exhale; come back to the normal position.
10. Repeat the step for 4-5 times.
Benefits-
1. It helps to stretch the hips, thighs and ankles.
2. Its super calming for the mind.
3. It’s great for digestion.
4. It elongates the lower back.
5. Helps relieve fatigue.
Precautions-
Pregnant women should not perform.
People suffering from knee injury avoid doing it.
People having diarrhea should not do it.
11. Triangle YOGA pose
This triangle pose is also known as Utthita Trikonasana. It is a standing yoga pose that strengthens and tones the legs, reduces the stress, and increases stability. The word Trikonasana comes from a Sanskrit word “tri” meaning three, “kona” meaning angle, and “asana” meaning pose. It refers to the triangular shape created by your body in the full version of the pose. “Utthita” means extended in Sanskrit.
Steps-
1. Stand straight with the feet wide apart.
2. Turn your right foot out by 90 degrees and your left foot in by 15 degrees.
3. Open your hands and it should be parallel to the floor with palms facing downwards.
4. Bend your body to the right side keeping your legs at the neutral position, touching your feet with your right hand.
5. Stay in the position for 60 seconds.
6. Exhale and come back to the normal position.
7. Now repeat the same step with the left leg.
8. Do the same for 3-4 times.
Benefits-
1. Strengthens the core.
2. Strengthens the knees, ankles, arms and chest.
3. Helps improve the digestion.
4. Reduces anxiety, stress and back pain.
5. It improves overall balance and stability.
6. Stimulates abdominal organs.
7. Improves focus.
Precautions-
People with back injuries should not perform.
Pregnant women should avoid doing it.
People with high blood pressure and heart problems should not do this.
Avoid doing if you are suffering from migrane.
12. Tree YOGA poses
Very very informative. Everyone one should know the benefits of these common yoga postures.
Thank You!!
Superb info 👌👌
Thank You!!
Yes these yoga aasma are very good. And indeed well explained by you.
Thank You!!
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