Yoga poses and breathing techniques benefits both internally and externally. It activates muscles which we hardly use in daily life and influence the volume of cavities in body providing an inside massage to our viscera.
There are variety of Yoga Poses including back bends, inversions, twists, balance and sometimes mixture of few. All yoga poses have their own benefits and can be modified to fit beginner to advanced. Below Yoga Poses are great for beginners who want to improve their yoga techniques and flexibility…
MOUNTAIN POSE (TADASANA)
1) Stand with the bases of big toes touching each other and heels slightly apart. Lift your toes, spread them wide and then place them back gently on the floor. Gently rock back and forth and side to side, finding your balance.
2) Straighten your legs but don’t lock the knees. Inhale and roll your shoulders back and slight tuck in tailbone. As you exhale, let the shoulder blades relax and stretch your fingers down towards the floor.
3) Inhaling, widen your shoulders pushing the sternum out without lifting lower ribs forward.
4) Straighten your neck. Imagine trying to touch the ceiling with the tip of your head. And breathe gently keeping the chin parallel to the earth.
5) Tadasana is usually the starting position for all the standing poses. But it can be practiced as a pose in itself. Stay in the pose for 30 seconds to 1 minute, breathing easily.
- Improves posture
- Helps sciatica and flat feet
- Strengthens ankles, knees, and thighs
HALF MOON POSE (ARDHA-CHANDRASANA)
1) Go in Lunge with the left foot forward, inhale and shift all the body weight on the left foot, straightening the left leg while straightening the right leg up parallel to the floor.
2) Bring the left palm directly under the left shoulder and carefully bring the right hand to the right hip. Roll the right hip out, opening the chest to face side.
3) Inhale and lift right hand to point fingertips to ceiling. Turn the head to face the side wall.
4) Hold the pose for 3 long breaths.
- Strengthens the abdomen, ankles, thighs, buttocks, and spine
- Great stretch for hips, abductors , hamstrings , calves, shoulders, chest, and spine
- Improves coordination and balance
- Improves digestion
CHAIR POSE (UTKATASANA)
1) Stand firm with feet slightly away from one another. Inhale and raise your arms perpendicular or parallel to the floor. You can keep the palms facing one another, or join the palms interlocking fingers. Arms remain shoulder width apart.
2) Exhale and push your hips back and bend down as if you are sitting on an imaginary chair, try to bring the thighs as parallel to the floor as possible. Keep the natural curve in spine and shoulders blade relaxed.
3) Lengthen through the top of your head and look toward the hands or where wall meets the ceiling
4) Hold the pose for 40 to 60 secs or 3 long breaths
- Strengthens and tones legs
- Helps relieve rheumatism and arthritis in the legs
- Helps to cure slipped discs and other problems lower spine issues
EAGLE POSE (GARURASANA)
1) Stand in Tadasana. Bend your knees slightly, lift your left foot up and balance on right foot. Cross your left thigh over the right.
2) Point your left toes toward the floor. Cross left foot behind right calf. Balance on the right foot.
3) bring your arms parallel to the floor and bend elbows at 90 degrees. Cross the right arm above the left. The backs of your hands should be facing each other.
4) wrap the palms around so that the palms are now facing each other. Press the palms together and lift your elbows up and away. Stretch the fingers towards the ceiling.
5) hold the pose for 15 to 30 seconds or long breaths, then unwind the legs and arms and stand in Tadasana again. Repeat for the same length of time with the arms and legs reversed.
- Strengthens the ankles and calves
- Stretches the legs, shoulders, and upper back
- Improves concentration and balance
STANDING HEAD TO KNEE (DANDAYAMANA-JANUSHIRASANA)
1) Stand with your feet together, toes and heels touching. Shift your body weight to your left leg, and lock this knee.
2) Lift and bend your right knee, bring it close to your torso. Cup your knees with your hands and find balance standing on left leg
3) After finding your balance, bend forward and pick your right foot with right foot with your palms cupping or inter locking fingers the sole around the balls of your feet. Extend right knee forward trying to bring the leg parallel to the earth.
4) Look forward keeping both the knees locked. For lower back issue stay
5) If you cannot completely lock your knees, stay in this stage until you can use your muscle strength to lock the leg. Hold for 30- 60 second seconds, return to standing and repeat balancing on your right leg for 30- 60s.
6) If you can comfortably lock both legs without losing the slipping, relax your shoulders and drop your elbows either side of your calf. Slowly lower your head touching your knee
7) Hold for 30- 60 seconds or 3 deep breaths and slowly reverse out of the pose without losing balance.
- Strengthens abdominal, back , shoulder and leg muscles
- Good for diabetes
- Cleanses internal organs
- Increases flexibility of the sciatic nerves
STANDING BOW POSE (DANDAYAMANA-DHANURASANA)
1) Stand with feet six inches away from one another; bend your right leg so that your heel moves towards your buttocks.
2) Use your right arm to grab the raised foot behind your back. Grab it with all your fingers (including thumb), from the inner side of the body, at around ankle height.
3) Lift you left arm upwards so that bicep is touching your left ears, point it to the ceiling. Bend forward the left knee locked.
4) Hold this position for 15-30 seconds and then using the hips muscles lift the right leg higher, without losing the grip around ankle.
5) Hold the position for 30- 60 seconds or 3 deep breaths, then slowly lower the leg to the ground, and repeat the posture for the other leg.
- Increases hip and leg flexibility
- Stimulates the cardiovascular system
- Increases the heart and lungs circulation
- Opens diaphragm
- Opens the shoulder joints and Helps with frozen shoulder c
- Improves the elasticity of the spine
- Strengthens abdominal , legs, hips and arms
- Helps to reduce abdominal fat
TRIANGLE POSE (TRIKONASANA)
- Stand with your feet approximately 4 ft. apart
- Turn your right foot out 90 degrees and left foot in by 15 degrees.
- Align your right heel with the centre of your arch of left foot.
- Maintain balance and press both the feet into floor
- Exhale and bend your body to the right, open the chest by bringing right shoulder forward. Bring your right hand in front of your right feet and lift your left hand in the air at 90 degrees. Keep both arms in straight line.
- You can keep your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without disturbing waist alignment. Stretch your left arm toward the ceiling, in line with your shoulders. Keep your head in a neutral position or turn it to he left, looking at your palm.
- Hold the position for 30- 60 seconds or 3 deep breaths
TREE POSE (TADASANA)
1) Stand in Tadasana. Shift your weight slightly onto the left foot, and bend your right knee. Reach down with and clasp your right ankle.
2) Bring the sole of your right foot up and place it against the inner left thigh gently pressing the left inner thigh with the heel of left foot.
3) Keep pelvis in neutral position and place hands on side of the body. Find balance
4) Once balanced bring your hands in front of your chest in prayer position, stay there for 10-15 seconds.
5) Slowly lift your arms over your head, palms facing one another, try to balance in this position for 15-30 seconds, beginners can choose to stay in prayer position.
6) Hold the pose 30- 60 seconds or 3 deep breath
- Improves balance and concentration
- Strengthens the ligaments and tendon of the feet
- Strengthens leg muscles
- Improves pelvic stability
- Strengthen the bones of the hips and legs due to the weight-bearing nature of the pose
COBRA POSE (BHUJANGASANA)
1) Lie on your chest. Stretch your legs back and untuck your toes. Bring your hands under your shoulders and elbows tucked in close to your body.
2) Press the tops of the feet, thighs and the pubis firmly into the floor.
3) Straighten the arms to lift the chest off the floor, floor move away gently keeping the thighs and pubis pressed against the floor..
4) Squeeze the shoulder blades in, opening the chest forward.
5) Bend your neck back depending on flexibility and comfort level.
6) Hold the pose 30- 60 seconds or 3 deep breath
- Strengthens spine, buttocks
- Stretches chest, shoulders, and abdomen
- Stimulates internal organs
- Helps relieve stress and fatigue
- Opens the heart and lungs
- Helps sciatica and asthma