Yoga poses help you to begin your day with an open mind and a well-balanced body. They help you find your center and reduce stress, says yoga instructor Monal Gupta. The following 10 common yoga poses are easy to practice, especially for beginners and those who don't have much time to spare.
Ardha Uttanasana
Also known as half lift, ardha uttanasana is the pose that comes after chaturanga in the Sun Salutation sequence. It lengthens your torso in preparation for the standing forward-bend (uttanasana).
The same as uttanasana you can do ardha uttanasana on an unfilled stomach. This is best done in the morning before or after breakfast.
If you are a beginner, stand straight with your feet hip-width apart. Otherwise, keep the mat together. Inhale then raise the torso. Next, exhale your arms and let them fall to the sides.
Ardha Uttanasana could be performed with either a single yoga block, or two. You can also perform it on the floor, a chair or even a mat if you aren't able to use a block. If you are able, place the yoga block beneath your shoulder. You can also rest it on the mat below for additional support.
Standing Half Forward Bend
Standing half forward in the Sun Salutation sequence teaches you to create length for your upper body when you bend your legs. This is a key skill that you should master to be able to do a variety yoga postures.
This pose is best done with your shoulders and back in their full range. Use a yoga band to stretch the hamstrings while maintaining a long, straight spine if you are experiencing back pain.
Adho Mukha Svanasana
This classic yoga pose stretches chest, shoulders and the neck. This pose also strengthens your arms and legs and flushes oxygen into the brain. It calms down the mind.
This pose is easy to do with or without yoga blocks. If you don't own any, use a pair or the floor. To improve your balance and concentration, focus your gaze backwards during the pose.
If you have a knee injury or a low back injury, you can modify the pose so that it doesn't put undue strain on your spine. This pose is not recommended if you are suffering from a knee injury, or have weak abdominal muscles.
Practicing this pose can help relieve back pain, tight shoulders, and poor posture. It may also help you build strength and confidence in preparation for a headstand or forearm stand, and can be used to release tension and relax the body.
This pose is great for strengthening your wrists, arms, shoulders, as well as the spine. It's great for beginners that want to improve their posture while building strength in their upper body.
FAQ
Does yoga make me look like a hunk?
No! It won't make you appear like a Hollywood superstar after you do yoga. Instead, yoga will make you appear stronger, fitter, more flexible, and toned.
Is yoga safe?
Yes! Yoga is generally considered low risk and safe for all. However, speak with your doctor before beginning a yoga routine if you have any medical conditions or injuries.
Is yoga safe for everyone?
Yoga is safe for all abilities, ages, genders and ethnicities. Yoga has been used for thousands of years with no side effects.
Please consult your doctor if any of these conditions are present before you begin a new exercise regimen.
What foods should I avoid after practicing yoga?
You may experience a decrease in energy levels if you avoid certain foods. It can cause you to feel gassy or cramps in your stomach. You may feel tired after practicing.
How does yoga affect your mental health and well-being?
Yoga is an ancient tradition that originated in India. It was originally used to help people relax and relieve stress. Many people practice yoga today to combat anxiety, panic attacks, depression, insomnia, chronic pain and other conditions.
Yoga may help relieve symptoms such as arthritis, backaches, headaches, high bloodpressure, and arthritis. People who practice yoga report feeling happier and calmer.
Statistics
- Gentle yoga has been shown to ease some of the discomforts of tender, swollen joints for people with arthritis, according to a Johns Hopkins review of 11 recent studies. (hopkinsmedicine.org)
- The American Psychological Association recently shared that 84% of American adults feel the impact of prolonged stress (5). (healthline.com)
- About one in seven U.S. adults practiced yoga in the past 12 months, according to a 2017 national survey. (nccih.nih.gov)
- Lock in 25% off your Founding Member rate. (corepoweryoga.com)
- The people in the yoga group were 37 percent more likely to have quit smoking by the end of the 8-week program. (nccih.nih.gov)
External Links
How To
Is yoga a good workout?
Yoga is not just for people looking to lose weight. Yoga is not just for those who want to lose weight. It helps them develop flexibility and balance.
Yoga isn't just exercise, but an art form. These poses can be used to help you relax and meditate. They allow us to improve our posture and concentration as well as our breathing.
Yoga is a practice of yoga. Yogis follow various forms of yoga, including Hatha, Ashtanga, Iyengar, Vinyasa, Bikram, Kundalini, Yin Yang, and Restorative.
There are many different types of yoga. They all have the same goals. Each type focuses on different aspects of health and wellness. Yoga styles include Hatha, pranayama (meditation), and pranayama (pranayama).
There are some yoga movements that don't require equipment.
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Sun Salutation – This sequence of 12 poses begins with a forward bend and is followed by 10 more.
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Warrior Pose: While holding a stick, or staff, you can do a warrior pose.
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Triangle Pose: This is where one leg is lifted behind the other and you bend at your knees.
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Standing Forward Bend - This pose is performed by sitting on the floor with legs straight and then folding forward at the waist.
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Seated Twist - This pose is performed while seated on a chair or mat.
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Cobra Pose - This pose is performed lying flat on your back with arms overhead.
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Child's Pose - This pose is done while lying face up on the ground.
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Cat/Cow Pose - This pose combines a cat and cow pose. While lying face down, raise your upper body off the ground. Roll over on your back and place your hands underneath your shoulders.
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Head Tilt--This pose requires that you tilt your head back with your eyes closed.
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Shoulder stand - This position involves standing straight up with your arms and feet raised above the head.
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Tree Pose: This pose requires you to kneel on your knees, with your hands under your shoulders.
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Bow Pose- Bend forward from your hips into bow pose and place your hands on to the ground.
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Corpse Pose -- This pose is for five minutes.
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Mountain Pose: This pose is known as mountain pose, because it requires you to stand tall and keep your spine straight.
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Legs Up the Wall Pose- This pose can be achieved by hanging upside-down at a wall.
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Side Angle Pose- To achieve this pose, lean against a wall while putting your right elbow next to it.
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Plank Position: This is when your legs are bent at the waist and your arms extend out to one side.
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Bridge Pose – This is a pose where you balance on your elbows, and toes.
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Reverse Table Top Position - You can achieve this pose by lying on your stomach and reaching towards the ceiling.
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Handstand - This pose requires balance and strength. This pose requires you to hold on to two walls or a doorframe.
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Half Moon Pose - This pose is also known as Hero Pose. It involves standing on your hands with your toes.
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Headstand (or Handstand), - This pose requires great balance and strength. This pose can either be performed on a wall or with a doorframe.
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Forearm Balance -- This pose involves your forearms resting on top of a tabletop.
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Spinal twist - This is a pose where your belly lies while your arms reach your arms.
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Supported Boundangle Pose – This pose requires balance. For this pose, you will need to find something sturdy like a branch from a tree or an old beam to support you.
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Wide Leg Forwardfold - To achieve this pose, spread your legs apart while touching your toes.
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Single Pigeon Pose - This pose is similar to the wide leg forward fold but has only one leg extended.
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Extended Puppy Dog Poses-This pose is extremely relaxing. You can do this by extending your legs and bending your knees.
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The Forward Bend pose involves bending forward and squatting cross-legged.
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Crow Pose - Although this pose is hard to do, it can be extremely rewarding once mastered. You do this by raising your arms high above your head and lowering them to the floor.