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10 Ultimate yoga pose that you must definitely try

Updated on August 4, 2016
FelishiyaPS profile image

Besides writing, Felishiya Fiamma is also into choreography & web development. She currently speaks Hindi, English, Spanish & little French.

Yoga is a Hindi word originated from Sanskrit, which means “union”. It is also termed as “pranayama” and “asana” at many places. It is specifically a Hindu spiritual discipline being practiced in India and in many other countries for a long period of time now. It is a form of exercise that includes meditation, different body positions and breathing exercises. It boosts your health and relaxes your body.
The person, who practices yoga and have acquired mastery over it, is called as yogi.

Yoga Art
Yoga Art | Source

Yoga has the power of curing most of the ailments without any need of medicine. It prevents from depression, helps the mind to concentrate and boosts growth in adolescents. Persons having backache are prohibited from practicing certain yoga pose, till the time they are fully recovered from the pain.
The best time to do yoga is the morning time in an open ground using yoga mat or any comfortable sheet. It is recommended that those having hectic work schedule and have to put lots of mental and physical efforts into their work must regularly perform yoga as ritual to stay away from any health issue.
Let me, now; discuss with you the ultimate pose, also called as “guru” yoga.

1. Supported Headstand, Feet Together
Hindi name: Baddhakona Sirsasana
Technique: With your back straight, stand up on your knees and clasp your hands. Then, slowly lower your elbows, breathing continuously and hands on mat/sheet with fingers facing mat/sheet. Grasp it with your palms tightly. When you are comfortable in performing these steps, move your legs closer to your torso. Then, you must achieve balance without lifting your feet. When you are ready, lift your feet up and join them, lift your thighs up. All balance depends on your head, support it with your hands and elbows and here, you have successfully performed this pose. If you are doing it the first time, then do it slowly and under expert guidance.
Benefits: This pose helps in better blood circulation and achieving intense body balance; it stretches your legs and relieves you from leg pain, if you have. It also boosts your hair quality.
IF YOU ARE A BEGINNER, THEN START WITH BASICS, DO NOT TRY THIS. IT IS NOT RECOMMENDED IF YOU EITHER FEEL WEAKNESS FREQUENTLY OR HAVE SEVERE BACK PAIN.

Supported Headstand, Feet Together
Supported Headstand, Feet Together | Source

2. Crane Pose
Hindi name: Bakasana
Forms: Crane Pose has four different forms, which are, Crane Pose with left leg up (Bakasana left), Crane Pose with right leg up (Bakasana right), Crane Pose with half-bent legs up (Dvapada Bakasana) and Crane pose with both legs up (Sirsasana).
Technique: Sit down with your knees bent and heels close to the bottoms. Put your palms on the mat/sheet. Straighten your legs with your knees pressing against your shoulder bone near to your armpits. Lift your feet from the floor by moving your weight forward to your arms. Lower your head and maintain balance on your hands. Finally, straighten your left leg up (for Crane Pose with left leg up). Straighten your right leg up (for Crane Pose with right leg up). Joint the bent legs (for Crane Pose with half-bent legs up). Joint the bent legs and straighten them (for Crane Pose with both legs up). Here, you are done with one of the most difficult yoga pose. Be proud of yourself.
Benefits: It maintains your body posture, makes your skin glow, prevents your skin from ageing, increases height, and stimulates body cells.
BEGINNER MUST INITIALLY START WITH BASICS. IF POSSIBLE DO IT UNDER AN EXPERT SUPERVISON. IT REQUIRES LOTS OF LEG MOVEMENT AND STRETCHING SO NOT GOOD FOR BACKACHE PATIENTS.

Crane Pose
Crane Pose | Source

3. Bridge Pose
Hindi name: Dhanurasana
Forms: Bridge Pose has three different forms, which are, Simple Bridge Pose (Dhanurasana), Bridge Pose with left leg up (Ekopada Dhanurasana left), Bridge Pose with right leg up (Ekopada Dhanurasana right).
Technique: Relax your mind and lie on your back. Lift your pelvis and thighs up while pushing your hands and feet against the floor. Balance your body by pushing weight on your hands. Your head will hang freely. Now, in case of simple Bridge Pose stay as you are. In case of Bridge Pose with left leg up; lift your left leg up while putting right leg in the centre on floor. Straighten your left leg and vice-versa in case of Bridge Pose with right leg up; replace left leg with right and right leg with left one and it is done. Not so difficult but quite useful.
Benefits: It stretches your whole body making your cells active for the whole day.
PATIENTS WITH BACKACHE CAN ALSO TRY THIS POSE. IT CAN BE EASILY DONE IF YOUR BODY IS FLEXIBLE. BEGINNERS CAN ALSO TRY THIS.

Bridge Pose
Bridge Pose | Source

4. Monkey King Pose with Rotation
Hindi name: Hanumanasana
Forms: Monkey King Pose has four different forms, which are, Monkey King Pose with Rotation and bend to left leg (Hanumanasana advanced left), Monkey King Pose with Rotation and bend to right leg (Hanumanasana advanced right), Monkey King Pose with Rotation to left leg, hands up (Hanumanasana left), Monkey King with Rotation to right leg, hands up (Hanumanasana right).
Technique:
a. Monkey King Pose with Rotation and bend to left/right leg
Stretch your legs and do middle split. Bend your torso, as much as you possibly can, to the left/right and lower your left/right elbow to the mat/sheet. Rest your hand on your left/right hand. Grab your left/right toes with your right/left from above your head.
b. Monkey King with Rotation to left/ right leg, hands up
Stretch your legs and do the left/right leg front split. Rotate your torso to the left/right and straighten your torso and put your arms up.
You will definitely feel more active after successfully doing the Monkey King Pose. If you are thinking why it is named so, then do not ask me because I also know nothing who devised this name and why.
Benefits: It highly stretches your legs, increases your height and flexibility.
YOU SHOULD DO SOME LEG STRETCHING EXERCISES BEFORE PERFORMING THIS YOGA POSE TO EFFECTIVELY STRETCH YOUR LEGS. IT CAN LEAD TO EXTREME BACK PAIN FOR PATIENTS ALREADY SUFFERING FROM THE PROBLEM.SO, PLEASE DO NOT TRY.

Monkey King Pose with Rotation
Monkey King Pose with Rotation | Source

5. Lord of the Dance
Hindi name: Natarajasana
Forms: Lord of the Dance has two different forms, which are, Lord of the Dance advanced left (Natarajasana advanced left) and Lord of the Dance advanced right (Natarajasana advanced right).
Technique: Lord of the Dance advanced left/right; stand straight with legs close. Slowly, bend your right/left leg. When you feel balanced by your one leg on the floor, grab your right/left leg with your right/left hand. Stretch, as much as you can, your left/right arm forward. Pull your right/left leg up while bending your torso forward. Now, you know Lord of the Dance Pose. Congratulations.
Benefits: It improves flexibility and body balance. It also relieves your stressed nerves and makes you feel light.
YOU MUST DO BASIC EXERCISES BEFORE DOING THIS TO LET YOUR LEG EASILY BEND FORWARD. IF YOU ARE TRYING THIS POSE FOR THE VERY FIRST TIME, DO IT WITH A SUPPORT. BACKACHE PATIENTS CAN DO THIS POSE BY CAREFULLY BENDING THEIR TORSO A LITTLE LESS.

Lord of the Dance
Lord of the Dance | Source

6. Lotus in Shoulder Stand Advanced
Hindi name: Padma Sarvangasana advanced
Technique: Lie on the back and relax your mind. Step by step, lift your legs straight and should not bend even a little. You will need to support your back with your hands, carefully, as low as possible. Maintain your balance at this point for a while, start moving your legs and torso in the vertical direction upwards. As the legs are crossed in lotus pose, do the same here and raising your legs vertically up. At last, clasp your hands and stretch them on your mat/sheet as much as possible and there, you are doing Lotus in Shoulder Stand Advanced Pose.
Benefits: It maintains blood circulation, prevents from many illnesses, brings glow to your skin and improves your concentration.
IT IS NOT FOR BACKACHE PATIENTS. WHILE PERFORMING THIS EXERCISE, YOU MUST BE EXTREMELY CAREFUL SUCH THAT A SLIGHT DEVIATION FROM THE ACTUAL POSE MAY INTRODUCE THE BODY FLUID INTO YOUR BRAIN THAT MAY CAUSE FATIQUE.

 Lotus in Shoulder Stand Advanced
Lotus in Shoulder Stand Advanced | Source

7. Upward Facing Intense Stretch
Hindi name: Urdhva Mukha Paschimottanasana
Technique: Sit down with your back and legs straight. Bend your upper body to grab your toes with two fingers and try not to let go of your toes. Keep your legs and back straight, do not bend them. Bring your straight legs as close as you can to your body and put your forearms along your calves. Be in that position for a while by maintaining balance on your pelvic bones. If you have actually done the pose absolutely right, then you are totally amazing.
Benefits: It stimulates your growth and flexibility to a great extent, boosts your immunity and blood circulation.
IT CAN BE EXTREMELY PAINFUL FOR BACKACHE PATIENTS AND PEOPLE WHO SUFFER FROM FREQUENT FATIQUE WILL ALSO FIND IT QUITE DIFFICULT TO DO. THIS POSE REQUIRES HIGHER FLEXIBILITY THEN ANY OTHER MENTIONED POSE AND THUS, TAKES LITTLE MORE TIME THAN OTHERS TO GET MASTERY OVER IT.

Upward Facing Intense Stretch
Upward Facing Intense Stretch | Source

8. Supported Headstand, Legs Parallel to Floor
Hindi name: Urdhva Sirsasana
Technique: This pose is somewhat similar to the very first one, which is “Supported Headstand, Feet Together (Baddhakona Sirsasana)”. If you have done the first one correctly, then this will not be that much difficult for you to master. So, below is how you have to do it:
Like in first one, you have to get down on your knees and clasp your hands. Lower elbows and hands to the floor with fingers down putting your head on the mat/sheet. Hold your head with your palms. Reach balance by walking closer to your torso. When you are ready, raise your feet straight up. Support the balance on head with your hands and elbows. Now, without losing your balance, lower down your legs parallel to the floor and you are done.
Benefits: The benefits are same as that mentioned in “Supported Headstand, Feet Together (Baddhakona Sirsasana)”. It enhances your blood circulation, improves your immune system and helps you to achieve great body balance; it stretches your legs and relieves you from leg pain, if you have. It also boosts your hair quality.
IF YOU ARE A BEGINNER, THEN START WITH BASICS, DO NOT TRY THIS. IT IS NOT RECOMMENDED IF YOU EITHER FEEL WEEKNESS FREQUENTLY OR HAVE SEVERE BACK PAIN.
IT WILL BE BETTER IF YOU DO IT UNDER SUPERVISION WHILE DOING IT THE FIRST TIME.

Supported Headstand, Legs Parallel to Floor
Supported Headstand, Legs Parallel to Floor | Source

9. Side Plank Pose
Hindi name: Vasisthasana
Forms: Side Plank Pose has two different forms, which are, Side Plank Pose left hand grab (Vasisthasana advanced right) and Side Plank Pose right hand grab (Vasisthasana advanced left).
Technique: Side Plank Pose left/right hand grab; Press firmly your left/right palm and foot on one side making a triangle by your left/right arm and leg with your mat/sheet as a hypotenuse line. This is termed as plank position. While moving the weight on your left/right hand, rotate your torso lifting right/left hand from the floor. Now, bend your right/left knee and grab toes with your right/left hand. Finally, straighten up your right/left leg up. If you seriously did it as it should be done, then you have become the master of body balancing, now.
Benefits: It boosts your confidence, improves your body posture and balance. Moreover, it enlightens your skin.
THIS YOGA POSE REQUIRES TIME AND DEDICATION TO DO IT PERFECTLY. YOU NEED TO DO IT WITH FULL CONCENTRATION. IT CAN BE DONE BY ANYONE WHO KNOWS HOW TO MAINTAIN BODY BALANCE ON ONE SIDE.

Side Plank Pose
Side Plank Pose | Source

10. Warrior Pose
Hindi name: Virabhadrasana
Forms: Warrior Pose has two different forms, which are, Warrior Pose on half-bent left leg (Virabhadrasana half-bent left) and Warrior Pose on half-bent left right (Virabhadrasana half-bent right).
Technique: Warrior Pose on half-bent left leg/right; stand straight with your feet shoulder-width apart. Now, slowly rotate both of your feet 90 degrees to the left/right. Rotate, as much as you possibly can, your pelvis and torso. Bend your left/right leg. Put your hands on the floor. Lift your right/left leg parallel to the floor. Stretch your arms in the forward direction. To complete this pose successfully, you must keep your arms, back and right leg in one line and as a result, you have achieved a great body balance.
Benefits: This pose makes your body balance absolutely perfect, boosts your cells growth and confidence.
LOOKING DIFFICULT, THIS YOGA POSE CAN BE MADE EASY BY INITIALLY DOING IT WITH SUPPORT AND WHEN YOU HAVE ACQUIRED BALANCE VIA SUPPORT, AND THEN YOU CAN ACTUALLY DO IT AS IT SHOULD BE DONE.

Warrior Pose
Warrior Pose | Source

Most of the above-mentioned pose is prohibited for backache patients to not to try them. Severe backache reduces person’s chances of performing various yoga pose and other activities. It is recommended to contact your doctor if you suffer from such situation.
On the other hand, those who have successfully done all the “asanas” or “pranayamas” or yoga pose, congratulations, you are a yoga master now or I can say “yogi”.

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    • mchllhwgt profile image

      Michelle How 12 months ago

      I've book marked tbis. I've been dabbling in mindfulness for quite sometime now but yoga and I have a sketchy relationship. I must try harder!

    • FelishiyaPS profile image
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      Felishiya Fiamma 12 months ago

      all the best.!! mchllhwgt ... you will feel good after doing yoga :)

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