With an easy to access to almost everything these days, one can easily get swayed into a lifestyle that is sedentary. Body shaming aside, as long as you don’t have a chronic medical history, invest in a mat and get going! The best part of yoga? You don’t need expensive equipment and can practice it anywhere. Rain is not an excuse now, huh?

First things first; You are not going to master the art in a day. Go easy, focus on your breath and if you absolutely new to yoga, try and practice under a certified professional first. Begin with traditional “Yog” to get yourself around the basics, and the understanding that it isn’t just about the physical body. It focuses on developing balance, strength, and flexibility, inside out! It will leave you relaxed and calm, and will also help with anxiety if any!

Did you know?

An international day for yoga was declared unanimously by the United Nations General Assembly (UNGA). Prime Minister Narendra Modi in his UN address suggested 21 June, being the longest day of the year in the Northern Hemisphere, and thus the day came into being as World Yoga Day.

Before you begin, here are some key points for you to keep in mind :-

  • In case of a medical history, consult your physician before you begin practicing.
  • Let your yoga teacher know of any injuries or pains.
  • Go easy on yourself. Let the learning be gradual.
  • Every body responds differently and has different levels of strength and flexibility. Give your body time to respond.
  • Focus on your breathing, and correct posture.

Here are a few basic Yoga asanas that can help you get started:

1. Downward Dog – Adho Mukha Svanasana

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The Downward Dog yoga pose lengthens and decompresses the spine, stretches the hamstrings, strengthens your arms, flushes your brain with fresh oxygen and calms your mind.

2. Child Pose – Balasana

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The Child Pose is a resting pose useful to relieve neck, back and hip strain. While in the posture you should have slow are regulated breath; extended arms; resting hips and your forehead should be touching the mat. You can always return to this pose as at it is one of the most restorative and calming pose

3. Easy Pose – Sukhasana

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The Easy Pose may seem as an easy pose but it has many benefits for the body. For example, it is a hip opener, it is calming, and it eases the menstrual pain for women in addition to lowering the level of anxiety. (while doing the posture make sure your spine is streightened)

4. Warrior 1 – Virabhadrasana I

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The Warrior I is a great pose for those of you who have had a hectic day at work and just need to relax your body and mind. While in this pose you are strengthening your legs, your are opening your chest and shoulders, movements which we usually don’t do throughout our day, but they are necessary for a good posture and peaceful mind. The effects out of this posture are tremendous: it strengthens the muscles of your knees and feet, it stretches your shoulders and spine, and it improves your focus.

5. Warrior 2 – Virabhadrasana II

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The Warrior II yoga pose also strengthens your legs and arms, opens your chest and shoulders, and it contracts your abdominal organs. Your breath needs to be regulated, your focus should be on the expansion of your arms which will help you to improve your patience. Keep your self elevated rather than collapsing with your hips – don’t allow gravitation to pull you down. Stay strong.

6. The Chair pose – Utkatasana

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The Chair yoga position tones your leg muscles, strengthens your hip reflexors, ankles, calves and back. It stretches the chest and shoulders. It reduces symptoms of flat feet and it stimulates your heart, diaphragm, and abdominal organs.

7. The Tree Pose – Vrksasana

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The Tree yoga pose may seems as another easy posture but it is not a resting asana. Your back should be aligned property (extended), your hips should be at one level, and since your stability depends on the distribution of your weight on your standing leg ensure you do while maintaing and improving your balance.

8. Boat Pose – Navasana

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The Boat yoga requires for one to be stable (as a boat) which means, straight back, chin looking forward, while knees and arms are locked. This is not an easy posture. Through it you build strong abdominal and core straight.

9. Bridge – Bandha Sarvangasana

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The Bridge yoga pose is a great front hip joints opener, it also strengthens your spine, opens the chest, and improves your spinal flexibility in addition to stimulating your thyroid. This pose brings many benefits to your body, such as the relief from stress, anxiety, insomnia and it can help with depression.

10. The Corpse – Savasana

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The Corpse yoga pose is one of the most important postures. It is meant to rejuvenate your mind and body after practice while also allowing you to shift your attention to your inner-self. The benefits: lowering your blood pressure, calming you  and giving your body the opportunity to obsorb all of the benefits you worked out for.

A good 30 minutes of Yoga everyday increase muscle power and reduce stress. It enables your brain to work better, build stamina, and also lend core strength. A good yoga practice when practiced regularly will release tension and can have a calming effect on the body. Each pose can be held for 3 to 5 long breaths. You can practice these twice a week and gradually make it a part of your daily routine to avail Yogas benefits for a sound body and mind. Namastey!

Well, you can also check out another article on How to de-stress and increase productivity in your daily life by some simple ways!

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