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Top 10 Essential Yoga Poses To Do Everyday

Yoga Poses

Yoga deals with Prana. Prana or life energy that is present in the body determines a person’s longevity and health. Many people hold the idea that yoga poses are all about twisting or turning one ’s body which is completely misinterpreted. Yoga practices are an ancient technology passed down from one generation to another for the benefit of mankind in general. It is not culture, language, sex or religion specific.

Yoga is for all. We have presented here a list of top ten yoga asana or yoga poses for beginners and the advanced practitioner will find it massively constructive to follow.

In The Article

1

Padmasana

In Sanskrit, Padma means lotus and asana mean posture/pose a yoga practitioner or a yoga beginner sits. Hence, this pose is rightly called as the lotus pose. Poses for beginners includes cross-legged sitting asana especially used during meditation. In yoga parlance, Padmasana is highly regarded as a soothing meditative posture.

How to do:

  1. Always begin your yoga practice on a yoga mat.
  2. Sit on the floor with your spine erect.
  3. Bring the awareness to your right knees bent and place it on the left thigh.
  4. Make sure the feet are pointing upward and the heel is close to the abdomen.
  5. Now bend the left knee and keep it on the right thigh.
  6. Place your hands on the knees by Chin Mudra. (Refer the below paragraph to know about Chin Mudra)
  7. Keep the head straight.
  8. Take a long deep breath.
  9. Inhale deeply and exhale slowly.

Chin Mudra:

How to do:

  1. Sit comfortably in Padmasana.
  2. Place your hands on top of your thighs.
  3. Keep the thumb and index finger together.
  4. Keep the other three fingers as straight as possible.
  5. Then the tip of the thumb should touch the tip of the index finger.
  6. Do not hold it tight. Be relaxed.

2

Vajrasana

Also called as Diamond pose, Thunderbolt pose, Pelvic or Kneeling pose, Vajrasana is a simple sitting asana or posture in the yoga practice. It is an ideal yoga posture that can be learned with ease by all yoga beginners without any difficulty.

How to do:

  1. Sit on the floor on a yoga mat
  2. Bend your knees and sit on your buttocks.
  3. Fold your legs as shown in the image.
  4. Keep the right palm on the right knee and the left palm on the left knee.
  5. Sit up straight and close your eyes

3

Setubandhasana

This pose is called as Bridge pose. Setu means bridge and bandha means ‘lock’ in Sanskrit. For all kinds of yoga beginners, there are a set of preparatory poses one should ideally perform before doing this pose.

How to do:

  1. Lie on your back.
  2. Bend your knees and feet on the floor.
  3. Press your feet and arms tightly into the floor.
  4. Keep your arms beside your body.
  5. Lift your hips towards the ceiling.
  6. You can use your hand for balance if you wish.

4

Chakrasana

This pose is called Wheel pose. It is essential to remember the ideas that this pose should be performed on empty stomach only or six to seven hours after meals and mornings are the best time for Chakrasana.

How to do:

  1. Lie down on the floor.
  2. Bend your knees.
  3. Bring your heels close to the buttocks.
  4. The heels should be apart.
  5. Now raise your hands and place it next to the ears.
  6. Place the palm on the floor.
  7. Lift your body with the support of your palm and the feet.
  8. Inhale and maintain the posture for a while.

5

Bhujangasana

This pose is called as Cobra pose. This asana is a part of yoga posture in Sun Salutation and Padma Sadhana.

How to do:

  1. Lie prone on the floor.
  2. Keep your legs close together.
  3. Place your hands on the side.
  4. Place your hands at the shoulder level by placing the palm on the floor.
  5. Now placing the body weight on your palms gently raise your head along with the shoulder.
  6. Your arms should be bent at your elbows.
  7. You need to arch your neck backwards as much as possible.

6

Dhanurasana

This pose is called Bow pose.

How to do:

  1. Lie down in prone posture.
  2. Keep the chin on the floor.
  3. Exhale and bend your knees
  4. Hold the ankles with your hands.
  5. While inhaling, raise the thigh, head, and chest
  6. Raise it as high as possible
  7. Try to maintain the weight of your body in the lower abdomen
  8. Join the ankles. Look upward and breathe normally.

7

Ustrasana

Ustrasana or  Camel pose as it is called, helps every yoga beginner to boost their mood and energy levels. Ustrasana provides strength and spine flexibility. This asana ideally helps one to find the right kind of body resilience and springiness.

How to do:

  1. Begin by sitting in Vajrayana.
  2. Stand onto your knees.
  3. Widen your legs apart.
  4. Bend backwards pushing your hips and slowly hold the legs with your hands.
  5. Stay in this position as long as possible.

8

Suptavajrasana

Known as Reclined Pose (Hero), strengthens the Psoas, Ankle, Thigh, Abdomen, and Knee.

How to do:

  1. Sit on the floor with legs folded under you.
  2. Kneel on the floor keeping the body weight on both the knees.
  3. Place the palms on the floor on both sides of the folded knees.
  4. Keep the knees 5 inches apart from each other.
  5. Let the ankles and toes of both the legs are on the floor.
  6. The toes are brought close together and the heels are spread out.
  7. Start lowering your hip and rest it on the curve of the soles.
  8. Keep both the hands on the floor while lowering your hip.
  9. Put the whole body weight on the curve of the feet as shown in the image.

9

Halasana

It is also called as Plow pose. All yoga practitioner stands to gain handsomely by practicing this pose.

How to do:

  1. Lie down on the floor and join the legs together.
  2. Raise the legs to an angle of 90 degrees.
  3. Go to Sarvangasana.
  4. Now bend your legs towards your head and start reaching down.
  5. Finally, the tip of the leg must touch the floor. Maintain this posture as long as possible.

10

Sarvangasana

Sarvangasana is also called as shoulder stand. In this yoga posture, the weight of the total body is pushed onto the shoulders. All yoga beginners will find this asana highly beneficial as it nourishes more blood to the brain.

How to do:

  1. Lie down on the floor in supine position.
  2. Raise your legs upward to 90 degrees.
  3. Bring the legs towards the head by raising the buttocks up.
  4. Raise the chest abdomen and legs. Make it a straight line.
  5. Hold this position as long as possible.


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