Although it is an ancient practice, yoga has become an exercise in recent years.
Yoga was firstly written in Rigveda, which is the ancient book of the world. Today, we are celebrating yoga as an international day in the whole world.
Practicing yoga in our daily routine is a good habit and has serious health benefits beyond flexibility and balance, though some great perks. Studies show yoga does everything from fighting anxiety, depression, and stress to reducing inflammation in the body. Yoga can even migraines suck less.
Plus, starting an impressive asana looks ridiculously cool. The only problem? Sometimes our yoga teacher is speaking a different language, which makes it slightly difficult to follow along.
With Sanskrit asana names like Utkatasna and Trikonasana, yoga poses may sound a lot more like spells you'd learn at Hogwarts than shapes you can actually get your body to make.
To help everyone from yoga by our famous yoga instructor, Ramdev Baba, who help to guide us for some yoga poses.
Consider it your chart sheet to finally mastering the common poses you will likely encounter in most open-level classes.
Basic Poses Of Yoga
1.Mountain Pose
Sanskrit: Tadasana
How to do it
Stand with your feet together or hip-width apart. Ground down through the four corners of your feet. Roll your shoulder away from your ears, draw your shoulders blades down your back and lift down your head.
Engage your things, draw your belly button in and lengthen up through the spine. Turn your palms facing the front of the room. Relax your jaw and unfurl your brow. Breathe easy.
The benefits
It may seem like you are, well, just standing, but bear with us. This is the blueprint for us. It promotes balance and your attention to the present movement.
2.Chair Pose
Sanskrit: Utkatasna
How to do it
Start in mountain pose. As you inhale, raise your arms, spread your fingers and reach up through your fingertips. As you exhale, sit back and down as if sitting in a chair.
Shift your weight towards the heels and lengthen up through the spine. As you inhale, lift, and lengthen through your arms. As you exhale, sit deeper into the pose.
The benefits
This pose will strengthen your legs, upper back, and your shoulders.
3.Down Dog on a Chair
Sanskrit : Uttana shishosana
How to do it
Place your hand on the back of the chair with palm shoulder distance apart. Step your feet back until they align under your hips, creating a right angle with your body and spine parallel with the floor.
The benefits
It may be quite difficult for beginners. It will open your shoulders and creating length in the spine.
4. Downward-Facing Dog
Sanskrit : Adho Mukha Savanasna
How to do it
From all fours, walk your hand in 6 inches in front of you. Tuck your toes and lift your hips up and back to lengthen your spine. If your hamstrings are tight, keep your knees to bring your weight back into the legs.
Spread your fingers wide, press into your hands, and rotate your hands so that your biceps are facing towards one another. Press your thigh back towards the wall behind you...
The benefits
This pose will lengthen your spine and open your shoulders and hamstrings.
5.Warrior 2nd
How to do it
Stand with feet wide 3-4 feet apart. Shift your right heel out, so your toes are pointing slightly inward. Turn your left foot 90 degrees. Line up your left heel with the arch of your right foot.
Bend your left knee to 90 degrees angle with keeping the knee in line with the second toe to protect the second joint. Stretch your back leg in straight order and ground down into the foot.
The benefits
This pose will help your mind to be calm and steady.
6. Triangle Pose
Sanskrit: Trikonasana
How to do it
Stand with feet 3 - 4 wide apart. Shift your right heel out, so your toes are pointing slightly inward. Turn your left foot out 90 degrees. Line up your left heel with the arc of the right foot.
Keeping both legs straight, ground through your feet. Lift arm into a T at shoulder height. Reach forward with your front arm. Bring your front arm down to your shin, a foam block.
The benefits
It will help to promote balance and create a feeling of expansion in the body.
7.Tree Pose
Sanskrit: Vrksasana
How to do it
Start in mountain pose. Find a fixed point in front of you and stare at it to help you balance.
As you inhale, shift the weight into your left foot and try to push your right foot an inch off the floor, and keep doing it until your right foot did not reach near to your knee.
The benefits
This pose helps to improve your concentration and your ability to balance your whole body weight into your foot.
8.Bridge Pose
Sanskrit : Setu Bandha Sarvangasana
How to do it
Lie faceup with knees bent, feet flat on the floor, and arms at your sides with palms facedown. Keep your feet parallel and hip-width apart, heels stacked under your knees.
On an inhale, activate through the glutes and the legs. Press the floor away with your feet, lift the hip off the floor toward the sky, and come down slowly.
The benefits
This energizing your backbone stretches your lungs and opens your lungs.
9. Bound Angle Pose
Sanskrit: Badhha Konasana
How to do it
Sitting on the floor, bend your knees and open them out to the side like a book. Join the sole of your feet while sitting upright.
Place fingertips on the floor just behind you and lengthen you through the spine.
The benefits
You will give your inner thigh, and it will create a calming, cooling effect.
10. Seated Forward Fold
Sanskrit: Passchimottanasana
How to do it
Sit and strengthen your legs in front of you, grounding your thighs into the floor. Hinge at the hips to elongate your torso over your thighs. Grab hold of the outer edge of your feet.
The benefits
This feel-good elongates the back of your body, lengthens your spine, and stretches your hamstrings.
Nice
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