Yoga is a set of ancient Indian practices which strengthen the body and improve flexibility. It also improves mental health and can uplift the mood. We have selected a few yoga poses which can provide a generous flow of energy into your body and improve your overall health. The poses are listed in the order of their difficulty level (of holding a pose), starting from the easiest one.
Shava Asana (Corpse Pose)
It is one of the simplest yoga poses. Lie on your back with your eyes closed and concentrate on breathing slowly and deeply through your nose. You will gradually feel the pull of gravity. Allow all your tiredness to drain into the ground before you gently open your eyes, roll on one side and resume the seating position.
Utkatasana (Chair Pose)
Also known as the thunderbolt pose, it requires you to slowly bend your knees and position yourself in a way like you are seated on a chair. At the same time, raise both your hands upwards with the palms open and all fingers pointing straight. It strengthens your core and legs.
Konasana (Angle Pose)
In standing position, keep your feet hip-width apart. Inhale while you raise your rest arm with the fingers pointing upwards. Exhale while you bend towards your right. Look up at the palm of your left hand. Breathe in and resume your standing position and do the same thing with your right arm. This pose is helpful in toning the arms, legs and abdominal muscles and is also known to improve the flexibility of the spine.
Bhujangasana (Cobra Pose)
Start this pose by lying down on your stomach with your legs stretched straight and beside each other. With your legs touching the floor, and the elbows pointing upwards, shift the weight of your body to your palms and lift your chest up. The rest of your body from the navel downwards should continue touching the floor. Inhale when you raise your chest and hold the position for 30 seconds. This pose is known to improve circulation and strengthens your shoulders and arms.
Balasana (Child Pose)
Named after its foetal-like position, the child pose requires you to kneel down and then bend yourself forward to touch the floor with your forehead. Your hands should be outstretched beside each other with the palm facing the floor. It eases the mind and can help soothe headaches. The position also relaxes the upper back and neck.
Trikonasana (Triangle Pose)
This pose brings balance to the body and improves focus. It requires you to keep your eyes open in order to maintain the balance of your body. Stand straight and spread your feet wide apart in a comfortable distance from each other with the weight of your body equally balanced between the two feet. Inhale and as you exhale, touch the floor with your right hand bending your body towards your right from the hips. At the same time, your left hand should be outstretched straight in the air. The two arms should make a straight line with your body bent sideways.
Uttanasana (Forward Bending Pose)
In standing position, place your feet parallel and place your hands on your hips and inhale. As you exhale, gently bend forward keeping your knees soft and folding your body from the hip. With your buttocks pointing upwards, rest your hands on the ground next to your feet. Hold the position for 2 to 3 breaths before you return to the standing position.
In addition to improving the flexibility of your body, yoga can increase your blood circulation and help you combat problems related to indigestion, back pain, constipation, and stress. But yoga requires a deep understanding of the poses and their impacts.
If you are suffering from chronic back pain or other health problems, then you must first consult a yoga instructor before you practice these yoga poses. And if you are a beginner, keep it slow and simple in the starting and progress steadily to get optimum results without needless injuries.