- Exercise & Fitness»
10 simple Yoga poses that will help you attain a healthy lifestyle
Yoga was developed more than 5,000 years ago by Indus-Sarasvati civilization in India. Yoga was initially mentioned in Rig Veda. In 20th century, it gained fame across the world and people started using it for getting rid of ailments without using medicines. People who practice yoga and are expert in it are known as yogis.
Benefits of Yoga
- Increases flexibility
- Strengthens bones and muscles
- Builds perfect body posture
- Prevents joint and cartilage breakdown
- prevents spine from pain such as slip disc
- Improves blood circulation
- Boosts immunity and memory
- Maintains heart rate
- Normalizes blood pressure
- Increases the concentration level
- Prevents from stress and depression
- Improves balance
- Prevents from sleep deprivation
- Calms your mind
- Gives support to connective tissues
- Prevents from mental disorder
- Helps to lose weight
- Makes you happier and more relaxed
Besides these many benefits, there are some important points to be kept in mind before doing yoga.
Important Points to remember before doing Yoga
- Yoga can be harmful to those who are suffering from some kind of body pain especially back-ache.
- If any step is wrongly done, then it can cause severe harm to your body either externally or internally or in both ways.
- If you are new to yoga and do not have much experience and wish to do advanced yoga, then you must hire an expert first.
- Initially, you may find difficulties in doing some steps but no need to worry about that. It is all because you are a beginner and might be possible your body is yet not that flexible enough to do every kind of yoga pose. Relax your mind. The daily practice of yoga will help you to achieve flexibility and capability to perform any yoga pose.
Leaving aside the tougher ones, here are ten yoga poses that are simple to do and will also help you achieve a healthy lifestyle.
If you wish to know about the advanced yoga poses, then you can check out this article 10 Ultimate yoga pose that you must definitely try
1. Cobra pose
Cobra pose is also known as Bhujangasana.
- Lie with your stomach on the floor in a relaxed position such that your toes are flat on the floor and forehead is resting on the ground.
- Remember to keep your legs close together all the time while doing this yoga pose.
- Place your palms downwards under your shoulders.
- Keep your elbows parallel to your body and close to torso.
- Take a deep breath and lift your head gradually along with your chest and abdomen. Keep your navel on the floor.
- With your hands support, pull the torso back.
- Keep breathing; stretch your body in this position as much as you can.
- Now, slowly lower down your head, chest and abdomen back to the floor.
- Repeat this 4 to 5 times.
- Tones your body
- Strengthens bones and shoulders
- Improves blood flow
Pregnant women and patients of asthma and chronic diseases must not do this yoga.
2. Chair pose
Chair pose is also known as Utkatasana.
- Stand straight with feet close to each other.
- Stretch your hands straight in the front direction with palms facing downwards.
- Make sure your elbows are not bending.
- Bend your knees and imagine if you are sitting on a chair.
- Stay in that position for a while till you are comfortable and keep your hands straight all the time.
- You can sink deeper if you feel comfortable in that position.
- Then, stand straight slowly, put your hands down.
- And the chair pose is done.
- Strengthens your leg, thigh, knee and ankle muscles.
- Improves your balance.
- Increases your concentration level.
Person suffering from lower back pain, knee pain or arthritis should not do this yoga pose.
3. Diamond pose
Diamond pose is also known as Vajrasana.
- Sit down with keeping knees bent and legs folded backwards.
- Keep your back straight.
- Put your palm on respective knees
- Look straight and keep breathing
- Be in this position from 10 to 20 minutes.
- Prevents the chances of gastric problems.
- Improves digestion and blood circulation.
- Strengthens leg muscles.
People having injuries in knee or toe must not do this yoga.
4. Yogic breath
Yogic breath is also known as Anuloma Viloma.
- Sit down with back straight.
- Make sure your abdominal muscles are fully relaxed.
- Close your eyes and breathe deeply.
- Relaxes mind and soul.
- Makes you energetic.
- Increases concentration level.
It is recommended for all.
5. Tree pose
Tree pose is also known as Vrikshasana.
- Stand straight with arms by the side of body.
- Bend your left knee and place your left foot high up on your right thigh.
- Make sure the sole of your left foot is well placed and firmly on the root of the thigh.
- Once you are balanced, look straight and breathe deeply.
- Raise your arms over your head and bring them together in hands-folded position.
- Keep your body straight.
- Slowly, bring your hands down and release the left leg.
- Perform the same steps with your right leg.
- Rejuvenates you.
- Strengthens muscles.
- Improves your balance.
People suffering from mental issues or abnormal blood pressure are not supposed to do this.
6. Corpse pose
Corpse pose is also known as Shavasana.
- Lie on your back without using any cushion or pillow.
- Relax your entire body.
- Keep breathing slowly and throw away any thought that comes in your mind. Focus on yourself.
- When you feel finally relaxed and complete, open your eyes gently.
- Relax your mind and brings a meditative state of rest.
- Repair your cells and tissues by sinking deeper the yoga workout.
- Relieves stress
A must do exercise after you are done with your yoga workout.
7. Upward table pose
Upward table pose is also known as Sahaja Purvottanasana.
- Sit down and bend your legs.
- Gently press the palms downwards on the floor behind your back.
- Raise your pelvis by pushing your hands on the floor.
- Ensure that your back and thighs are parallel to the floor.
- Opens up your shoulders and chest.
- Strengthens core muscles.
- Make pelvic area stronger.
Not recommended for persons with wrist or neck injury.
8. Upward extended feet pose
Upward extended feet pose with support is also known as Salamba Prasarita Padasana.
- Lie on your back.
- Raise your legs vertically upwards.
- Keep them straight.
- While driving your toes down, tighten your knees.
- If you face same difficulty, then you can put your hands under your thighs.
- Strengthens muscles and bones.
- Tones abdomen organs.
- Improves flexibility.
Pregnant women and persons with lower injuries as well as backache are not allowed to do this yoga.
9. Half-moon pose
Half-moon pose is also known as Ardha Chandrasana.
- Stand straight and raise your arms through your sides.
- Clasp them gently over your head and stretch yourself up.
- Bend torso to the left and keep stretching.
- Do the same by bending torso to the right.
- Strengthens ankles, thighs, abdomen, spine and buttocks.
- Stretches your whole body.
- Enhances body coordination and improves balance.
10. Sitting left/right twist
Sitting left/right twist is also known as Ardha Matsyendrasana.
- Sit down with legs straight.
- Move left foot gently behind right knee.
- Bend the right knee such that your right foot and left thigh are close to each other.
- Press the left hand (on the floor) behind your back.
- Keeping your back straight and twisting to the left, press the right elbow against left leg.
- Do the same exercise with twist to the right.
- Increases flexibility.
- Stretches backbone.
- Improves digestion.
Not recommended during menstruation and pregnancy. People who have recently gone through surgery should avoid doing this yoga pose.
If you face any problem while doing any of this yoga, then do not try it before consulting a yoga expert.