10 Best Yoga Poses | 10 Tips

Do you feel lethargic and lazy without a medical condition? Then Yoga might help you. The best time to do yoga is early morning. If, for any reason, you are not able to do yoga early morning, you may do it with an empty stomach or after 5 hours of having a meal. Below are 10 Yoga poses that will help beginners and yoga practitioners.

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Paschimottanasana (head to toe)

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This asana is extremely beneficial as it stretches and lengthens the spine, massages the internal organs. This Yoga Poses helps in better circulation and helps in the regulation of the nervous system. To do this, stretch your legs and point your feet upwards. Inhale, and stretch your arms up over your head. Exhale and bend forward from the hips keeping your spine as elongated as possible and reaching towards your feet with your hands as you come down. wrap your index fingers around the big toes, with the thumbs resting on tops of the big toes. You can get the step by step procedure of this pose here.

Ardha matsyendrasan (half spinal pose)

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Sit straight, stretching your legs in front of you. Bend your left leg and try to touch your feet to your right buttock. Bring your right leg outside of the left knee. Touch your feet to the ground. Keep your spine erect. Exhale and turn your upper body to the right. Hold your right feet with the left hand and place your right hand on the spine. This asana makes your spine more flexible and strengthens your side muscles. One of the best Yoga Poses to get rid of your back pain.

Dwi Pada Uttanasana (both leg raise Yoga pose)

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Lie down on your spine, with hands placed next to the buttocks or under the buttock (palms downward). The legs should be straight and toes flexed. Inhale and raise both legs at a 90-degree angle while expanding the abdomen out. Exhale and raise both legs to a 45 or 30-degree angle while contracting the abdomen. Do 5-8 movements and then hold the legs at each angle for 5-7 abdominal breaths. This asana strengthens the core and is an efficient practice to release the extra fat around the abdomen. It works on the gluteus and quadricep muscles.

Dandasana (plank pose)

Lie down on the abdomen and bring the elbows under the shoulders. Get in the push-up position and place your forearms on the ground. Inhale and lift the body off the floor with support from your hands and toes. Squeeze your gluteus and tighten your abdominal muscles. Keep the neck and spine straight. Hold the pose for 5-7 abdominal breaths. Exhale and release the pose. Repeat for 3 times. This asana is an excellent way to strengthen the core. It helps to burn fat and calories from the abdomen and increases the overall productivity of your abs, butt and thighs.

Mountain Pose

Mountain Pose is the base for all standing poses; it gives you a sense of how to ground in to your feet and feel the earth below you. Mountain pose may seem like “simply standing,” but there is a ton going on. Start standing with your feet together. Press down through all ten toes as you spread them open. Engage your quadriceps to lift your kneecaps and lift up through the inner thighs. Draw your abdominals in and up as you lift your chest and press the tops of the shoulders down.

Vrksasana (Tree Pose)

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Tree is an awesome standing balance for beginners to work on to gain focus and clarity and learn to breathe while standing and keeping the body balanced on one foot. Start with your feet together and place your right foot on your inner left upper thigh. Press your hands in prayer and find a spot in front of you that you can hold in a steady gaze.

Kapalabhati (skull cleansing kriya)

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Sit in a comfortable position with both hands on the knees. The spine, neck and shoulder should be in a straight line. Start with deep inhalation along with the expansion of the abdomen. Exhale forcefully in strokes with the contraction of the abdomen (flapping movements of the abdomen muscles) for up to 40 to 60 strokes. After each round, breathe normally to relax. Repeat 3-4 rounds of Kapalabhati.

Bhujangasana (cobra pose)

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Lie on the floor on your stomach. Place your hands beside your shoulder. Push yourself up and look towards the sky. You can feel the stretch in your stomach. This pose improves the flexibility of your back and tones the abdomen, neck and shoulders. It improves blood circulation and rids you of fatigue and stress.

Balasana (Child’s Pose)

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Everyone needs a good resting pose and Child’s pose is an awesome one not just for beginners but for yoga practitioners of all levels.

It’s good to learn child’s pose to use when you’re fatigued in Down Dog, before bed at night to work out the kinks, or anytime you need a mental break and stress/tension relief.

Start on all fours then bring your knees and feet together as you sit your butt back to your heels and stretch your arms forward. Lower your forehead to the floor (or block or pillow or blanket) and let your entire body release. Hold for as long as you wish!

Setu Bandha Sarvangasana (Bridge Pose)

A counter pose to a forward bend is a backbend. The bridge is a good beginner’s backbend that stretches the front body and strengthens the back body. One of the Must-try Yoga Poses to get desired flexibility.

Lie down on your back and place your feet hip-width apart. Press firmly on to your feet and lift your butt up off the mat. Interlace your hands together and press the fists down to the floor as you open up your chest even more.

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