10 Yoga Poses Everyone Should Know
Due to the hectic schedule, most of the people don’t get the time to think about their health and fitness. Therefore here are 10 yoga poses everyone should know in order to maintain a healthy everyday life. The regular practice of these poses gives you the benefits of yoga that helps the practitioner immensely in his\her life.
So let’s get started. Shall we?
Viparita Namaskarasana, also known as Reverse Prayer Pose, has benefits like relieving back and shoulder pain. It is also advantageous for the people who go through carpal tunnel syndrome. We kept this pose second in the list of 10 yoga poses everyone should know because it is a versatile yoga pose and can be practiced by anyone anywhere.
- Get into the position of Tadasana
- Loosen up the shoulders and bend your knees a little
- Get your arms at your back and join the palms
- Make sure the fingers are pointing downwards
- Rotate the fingertips inwards in the direction of the backbone while breathing, and get them to the upward way
- Press the palms tightly against each other and keep the knees a little bent
- Shut your eyes and hold this pose for a few seconds
- Rotate the fingertips down gradually while breathing out
- Last of all, come back to Tadasana
Malasana, also known as Garland Pose, is a squatting pose in hatha yoga. It provides good stretch and strength to hamstrings, core and on the whole the lower part of the body.
- Stand with your feet some inches away from each other
- Progressively, acquire a squat position
- Then breathe out and incline in order to get your upper body snug between your thighs
- As taking Anjali Mudra pose, make sure the elbows put some pressure on your inner thighs
- Afterward, press your inner thighs next to the torso
- Then stretch your arms so that the shins will reach close to your underarms
- Hold the pose for few seconds, and exhale before coming back to the original position
Balasana, also known as Child's Pose, is a multi-beneficial yoga pose. It works on abdominal organs and smooths the progress of digestion. Moreover, it gives a good stretch to the back and shoulder.
- Go down on your knees and sit down in a way that your hips touch the heels
- Keep exhaling and bend frontward unhurriedly, then place your chest between the thighs
- Make the arms stretch at the forefront with the palms on the ground
- Make an effort to press your abdomen against the ground and the chest against the thighs
- Continue to breathe slowly but deeper
- Hold the pose for few seconds and then come back to the primary pose
- Do again at least 8-10 times
Natrajasana is identified as the lord of the dance pose or Dancing Shiva Pose too. It strengthens the back, arms, shoulders, and legs. This asana also helps to increase the capability to focus and concentrate better.
- Take the position of Tadasana
- Breathe in, raise the left foot in order that the heel is positioned towards the left part of the hips. Make sure your knees are bend
- Bear in mind, the whole body weight is supposed to be on your right foot
- After that exhale and bend your knees a little more to make the upper body parallel to the ground
- Then, extend your leg in the air and look ahead
- Hold the pose as long as you can and then come back to Tadasana
- Repeat the same procedure with the other side
- Carry out at least, 8-12 sets
Bhujangasana, also called Cobra Pose is a great asana to make your tummy fab from flab. It tones down the waist, tummy while strengthening the back and shoulders.
- First of all, rest on your stomach with the toes forehead resting on the ground
- Try to keep your legs close together, with the feet and heels lightly touching each other
- Rest your hands under the shoulders with palms down, keeping your elbows parallel and close to your upper body
- Breathe deeply, elevate your head, chest, and abdomen slowly, while keeping your navel on the ground
- Using the support of your hands, draw your upper body back and off the ground
- Stretch to the extent that your feet are still together
- Hold the pose given that you can, and then smoothly return to the first position
- At first, perform it at least 5-8 times and then steadily increase the speed
Kumbhakasana, widely known as plank pose is a widely popular asana. It is among the best asana to build up and strengthen the core of the body. This is the reason we included it in the list of 10 yoga poses everyone should know.
- Come down on your knees, and put your hands and knees on the floor.
- Ensure that the hands are aligned with your knees and your shoulders
- Rest your palms next to the shoulder on the floor
- Remember that your shoulders should not be close to your ears
- Also, your elbows must be drawn inward
- Uphold your back straight
- Hold this pose for few breaths then return to the initial pose
Dhanurasana popularly known as Bow Pose is really helpful in toning down the arms and legs including the tummy and waistline.
- Commence with lying down on your belly
- Keep your feet hip-width apart and the arms next to your body
- Fold your knees, get your hands to the back and grab your ankles as you breathe in
- Afterward, elevate your chest off the floor and pull your legs up and back
- Fix your eyes to the front, try to hold the pose while taking deep breaths
- Stretch your body only to the degree that you can handle
- Hold the pose for few seconds, after that return to the initial position
Uttanasana, also known as Standing Forward Bend, is extremely beneficial in making the hamstrings flexible and strong. Besides, it also loosens up tight shoulders, neck and back muscles.
- Begin with standing straight, breathe in and place your hands on your hips
- Breathe out after that curve your knees a little and bend onward whilst descending through the hips
- Remember to keep the hands on the ground, or beside your feet
- Inflate your chest to extend the backbone and ensure to look in the frontward direction
- Hold this position for 30-60 seconds
- Then return to the initial position
Adho Mukha Svanasana
Adho Mukha Svanasana, popularly known as Downward Facing Dog, has several benefits. It strengthens abs, arms and stretches the shoulder.
- Come down on your knees and take the table top position
- Exhale while keeping the knees and elbows straight and slightly lift the hips
- If you’ll notice, your body must be looking a bit like an inverted “V”
- Make sure your hands and shoulders are parallel to each other
- Next, press your hands against the floor while stretching your neck
- Hold the pose for few seconds, then come back gradually on your four limbs
- Repeat it 6-10 times
Savasana, popularly known as the corpse pose, is a relaxation pose. Furthermore, it is among the best poses to mitigate stress, anxiety, and fatigue. It relaxes the muscles and probably this is the reason it is generally practiced at the end of a yoga session.
- Lie down on your back and keep your legs few inches apart
- Keep your arms adjacent to your body, Make sure the palms are facing upwards
- Now feel relaxed and calm
- After that, close your eyes and respire slowly but deeply through the nostrils
- Now try to focus on every region of your body from head to toe. It suggests that you are willfully providing relaxation to your body
- Think and feel that your body is calm and relaxed. It helps to make you stress-free too
- Release the pose when you feel completely relaxed. However, try not to fall asleep during this asana
All the above-mentioned yoga poses that everyone should know are quite good to take care of your overall health and keep you stress-free. However, keep in mind that if you are a beginner in yoga then it’s good to practice yoga under some guidance. You can join a yoga ttc or yoga studio for a month or take some yoga classes during weekends so that you can thoroughly understand the poses.
Do not try any asana if you have any serious injury or sickness. Please consult your doctor before commencing the yoga practice.