Yoga has become a common household name these days and has gained immense popularity throughout the world. Although the roots of this very ancient practice actually lies in India, but it’s simplicity and effectiveness in getting a healthier life have made numerous people of the world embrace it. Not only the benefits of Yoga manifold, but they span from physical fitness to mental and spiritual well-being.
There are thousands of Yoga poses to choose from, which makes most of the beginner Yogis confused how to choose since they are often not familiar with their names and benefits. Each and every Yoga has a special long term benefit either on a muscle or an organ of the body. Having specific philosophies, each pose comes with specific breathing and repeating techniques.
5 such super effective Yoga poses have been described below which every Yogi should try to perform every day for sustained results. Please do not despair if you can’t get it right the first time itself. It is very normal to take several attempts to get used to any specific Yoga pose, especially for beginners. Just keep in mind that persistence will eventually bring perfection.
1. The Downward Dog Pose
The Downward Facing Dog Pose or Adho Mukha Shvanasana is one of the most frequently used Yoga poses.
- Bend and get on your knees in a crawl position.
- See that your palms and shoulders and your knees and hips are aligned vertically straight.
- With your palm pressing the floor, open up the fingers and then advance your palm forward and raise your knees off the floor.
- You have to it till your body forms an inverted V shape.
- Your knees should be straight. Keep you arms open and your head between them.
- Head should not hang down but should be aligned with your arms.
2. The Mountain Pose
The Mountain Pose or Tadasana is quite easy for beginners to perform.
- With your feet close and touching each other, stand in an upright and straight posture.
- The shoulders should be kept stress free and the arms should rest straight by the side.
- Then both the hands need to be lifted together till they are pointing upwards above the head.
- See that palms of your hands are facing each other.
- You need to breathe deeply while doing this pose and need to hold the final position for few seconds.
- Keep breathing in and out and relax your body while holding this pose.
3. The Warrior Pose
The Warrior Pose or Virabhadrasana has gained quite a bit of popularity and can be seen on various Yoga merchandise. Many celebrities are also seen doing this pose since it looks stylish and elegant.
- The first step is to stand upright with your legs a bit widely apart.
- Then the right leg has to be rotated 90 degrees to the right and body has to be lowered slowly till you are actually facing right with your right knee pointing 90 degrees right.
- With palms facing towards the ground, the arms need to be spread straight to each side of the body.
- You need to hold the position for 60 seconds or so and during this time breathing needs to be relaxing and gentle.
- Next, this pose needs to be repeated for left side as well.
4. The Tree Pose
The Tree Pose or Vriksasana is a common pose that may need a bit of practice to perfect.
- First you need to stand upright with the legs pressed to each other.
- Now right feet needs to be lifted slowly and you have to balance on your body on your left feet.
- The right feet then needs to be pressed against the left thigh.
- Then pressing the palms of your hands face to face, you need to lift your arms vertically above your head.
- Hold the pose for a few seconds.
5. The Bridge pose
The Bridge Pose or Setu Bandha Sarvangasana is a popular pose that you perform lying down.
- Lie down on the floor with your back straight and flat against the ground and your knees folded in front of you.
- Keep both the arms by the side of your body with them facing and touching the ground.
- Now you need to raise your entire body except your arms, till your thighs forms almost 90 degrees angle with your knees.
- Bear in mind that the arms should keep pressed to the floor for support and thighs should be parallel to the ground.
- Head and neck should always be kept pressing to the ground.
- Be extra cautious while doing this pose to prevent any injury to your neck.
So go ahead and try these 5 poses which have several health benefits and are relatively easy to perform. Performing these 5 poses every day will eventually make your muscles stronger and improve you sense of body balance. After you have mastered these, you can then start trying more difficult Yoga poses for enhanced effects.