BASIC YOGA POSES

 Here are some basic poses or asanas:

                                           Yoga introduces a mindfulness to streching so that you pay attention to your alignment and how the positions really feel in your body. It is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India.  There is a proverb in Sanskrit, for breath is life: if you breath well, you will live long on earth.

1.Tadasana

   Tada=mountain; Asana=pose/ posture

   It is suitable for all level of yoga. It is considered to be standing yoga posture. It requires the engagement of the entire body while relaxing the mind.

                                      

Benefits of tadasana ( mountain pose):

• It improves posture
• Gently strengthens the thighs, buttock and leg muscles
• Reduces flat feet and relieves sciatica( pain effected back, hip and outer side of the leg)
• Releases tension

2.Vrikshasana

   vriksha=tree; asana=pose

   This pose replicates the graceful, steady stance of a tree. It requires keeping our eyes open in order to maintain body balance.  

                                             

 

Benefits of vrikshasana ( tree pose):

• It helps to improve concentration
• It brings balance and equilibrium
• It makes the legs strong, improves balance and opens the hips
• It also helps who are suffering from sciatica

3.Adho mukha svanasana 

   Adho=forward; mukha=face; svana=dog

   It replicates a dog bending forward, hence the name downward facing dog pose. 

                                       

Benefits of adho mukha svanasana:

• Tones your core
• Strengthens your bones
• Works the back of your legs
• Improves blood flow to the brain
• Strengthens your arms 
• Improves your body posture

4.Trikonasana pose

   Trikona=triangle; asana=pose 

    Unlike other yoga posture, it requires keeping the eyes open in order to maintain body balance.

                                         

Benefits of trikonasana:

• Strengthens the legs, knees, ankles, arms and chest
• Increases mental and physical equilibrium
• Helps to improve digestion
• Reduces stress, back pain and etc.

5.Utkatasana

   Utkat=intense, powerful; asana=pose

    Sitting in a chair may sound very easy and comfortable, but sitting in an imaginary chair might be a little challenging one!! You need just a little bit of determination to stay longer in the chair pose.

                               

Benefits of utkatasana ( chair pose):

• Exercises the spin, hips and chest muscles
• Balances the body
• Strengthen the lower back
• Tones the thigh, ankle, leg and knee muscles

6.Naukasana

   Nauka=boat; asana=pose

    It has been named after the shape it takes-that of a boat.

                                 

Benefits of naukasana (boat pose):

• Strengthens the back and abdominal muscles
• Tones the legs and arm muscles

 7.Bhujangasana

   Bhujang=snake(cobra); asana=pose

    It is a reclining back-bending and part of the sequence of yoga pose in padma sadhana and sun salutation.

                                         

 

Benefits of bhujangasana(cobra pose):

• Tones the abdomen
• Strengthens the entire back and shoulders
• Expands chest
• Improves blood circulation
• Reduces fatigue and stress

8.Paschimottanasana

  Paschim=west; uttana=stretched out; asana=pose

  The seated forward bend yoga is beneficial for all the body parts and organs. It is good for weight loss.

                        

Benefits of paschimottanasana ( seated forward bend):

• Massage and tones the abdominal and pelvic organ
• Tones the shoulders
• stretches' lower back, hamstrings and hips

9.Shishuasana

     Shishu=child; asana=pose

     This pose helps to relax both the mind and body, and can effectively clear away the stress of the day. It is a relaxation and resting pose that normalizes circulation and gently stretches the hips, thigh, ankles and spine.

                                           

Benefits of shishuasana (child pose):

• Relieves constipation
• Clams down the nervous system
• deeply relaxing for back

10.Sukhasana

      Sukha=easy; asana=pose

     It may requires extra practice and warm up. 

                               

 Benefits of sukhasana(easy pose):

• Improves posture
• Strengthens the back
• Improves concentration and focus
• Promotes relaxation