Yoga for Everyone : 10 Yoga Poses You Need to Know

Are you new in Yoga? Thinking what to try first? Yoga is undoubtedly a very good exercise for both the mind and body. 

According to the research Yoga flexibility to the body, helps in weight reduction, increases the strength of muscle and tone and many more. 

Along with these physical benefits Yoga helps reduce stress, reduce sleep disorder, resolve drug abuse, sleeping disorder, headache and so on. 

You can hardly find any exercise that comes with so many benefits like Yoga. But the question is where you should start from?

You should start from the most common pose that everyone tried for the first time. In this article we have discussed the 10 yoga poses that you need to know to get the best benefit in Yoga. 

Precaution 

No doubt Yoga is a very good form of exercise, still you need to maintain some precaution while practicing Yoga.  Before practicing Yoga follow the following precaution 

• Yoga contains lots of physical activities. So, if you have an injury you must let your instructor know about your injury. Also consult your physician before joining your Yoga class. 
• Consult your physician whether you can start Yoga or not if you have a history of chronic disease. 
• Do not push yourself hard rather listen to your body. You won’t get the flexibility from the day one, but gradually you will gain the flexibility. So, don’t be in a rush, stay calm and consistent. Do what you can do easily. 
• Yoga is a consistent practice, you can not touch your toe on the first day, but with consistent approach, you can. So, stay consistent to get the best output from your Yoga practice. 

10 Yoga Pose 

Now it is time to know the 10 Yoga poses that you need to know. These poses are so common, and can be tried from the beginning. So let’s check out these common and useful 10 Yoga poses. 

1. Mountain Pose 

As you can guess from the name, this pose helps you to stand straight with steadiness like a mountain. These poses will increase your focus and concentration. This is the starting pose of Yoga. 

To start this pose you have to stand straight. You need to stand with your feet together. Push your all toes as you spread them and the balls of your feet. 

Balance your physique weight on your feet. Lift your ankles and associate your thigh muscle mass whilst rotating them inwards. 

As you inhale, elongate your torso and when you exhale launch your shoulder blades away from your head. Broaden your collarbone and elongate your neck. 

Your ears, shoulders, hips and ankles must all be in one line. You can test your alignment by using standing in opposition to the wall initially. 

You can even increase your arms and stretch them. Breathe easy. 

2. Tree Pose 

This pose offers you a feel of grounding. It improves your stability and strengthens your legs and back. It replicates the constant stance of a tree. 

Place your proper foot excessively up on your left thigh. The sole of the foot must be flat and positioned firmly. 

Keep your left leg straight and discover your balance. While inhaling, elevate your hands over your head and deliver your hands together. 

Ensure that your backbone is straight and take a few deep breaths. 

Slowly exhale, deliver your arms down and launch your proper leg. Back in the standing function repeat the equal with the different leg. 

3. Child Pose 

This restful posture helps let go and surrender. It restores vitality physically, mentally and emotionally. 

Insert the pose between difficult asanas, and exercise with closed eyes, listening to the sound of your breath. 

Bend your knees and take a seat on your heels. Keep your hips on your heels. Lower your head on the mat and convey your arms forward via your side. 

Press your thighs towards your chest and breathe lightly.

4. Plank

Plank teaches us how to stabilize our fingers whilst the usage of the complete physique to aid us. It is a remarkable way to strengthen the abdominals, and analyse to use the breath to assist us continue to be in a difficult pose.

From all fours, tuck underneath your toes and elevate your legs up off the mat. Slide your heels lower back ample till you sense you are one straight line of electricity from your head to your feet.

Engage the decreased abdominals, draw the shoulders down and away from the ears, pull your ribs collectively and breathe deeply for 8-10 breaths.

5. Boat Pose 

It tightens the stomach muscle groups and strengthens shoulders and top back. It leaves the practitioner with an experience of stability. 

Lie again on the mat with your toes collectively and fingers by means of your side. Take a deep breath and whilst exhaling gently carry your chest and ft off the ground. 

Stretch your palms in the course of your feet. Your eyes, fingers and toes need to be in one line. 

Hold until you experience some anxiety in your navel vicinity as your stomach muscular tissues commence to contract. 

As you exhale, come lower back to the floor and relax. 

6. Triangle

Triangle is a remarkable standing posture to stretch the facets of the waist, open up the lungs, fortify the legs and tone the whole body.

Start standing with your feet one leg-length apart. Open and stretch your fingers to the aspects at shoulder height. Turn your proper foot out ninety levels and your left toes in about forty-five degrees.

Engage your quadriceps and abdominals as you hinge to the aspect over your proper leg. Place your proper hand down on your ankle, shin or knee (or a block if you have one) and carry your left arm up to the ceiling.

Turn your gaze up to the pinnacle hand and maintain for 5-8 breaths. Lift to stand and repeat on the contrary side. 

7. Downward Facing Dog Pose

Downward Dog is used in most yoga practices and yoga training and it stretches and strengthens the whole body. Expert says  “a down canine a day maintains the medical doctor away.”

 Come on to all fours with your wrists below your shoulders and knees underneath your hips. Tuck beneath your toes and elevate your hips up off the flooring as you draw them up in return toward your heels.

Keep your knees barely bent if your hamstrings are tight, otherwise strive and straighten out your legs whilst retaining your hips back. Walk your arms ahead to supply yourself extra size if you want to.

Press firmly via your fingers and rotate the internal elbows toward every other. 

Hollow out the abdominals and preserve attractive legs to hold the torso transferring again in the direction of the thighs. 

Hold for 5-8 breaths earlier than losing returned to palms and knees to rest. 

8. Chair Pose

An intensely effective pose, this one strengthens the muscular tissues of the legs and arms. It builds your strength of mind and has an energizing impact on the physique and mind. 

Stand straight with your ft barely apart. Stretch your hands however do not bend your elbow. Inhale and bend your knees, pushing your pelvis down like you are sitting on a chair.

 Keep your fingers parallel to the floor and again straight. Take deep breaths. Bend regularly however make certain your knees do not go past your toes. 

9. Cobra Pose 

This one will fortify the decreased returned muscular tissues whilst cushioning the spine, triceps and opens the chest to promote the inhalations. It additionally makes the backbone flexible.

Lie on your belly with your toes collectively and toes flat. Place your palms downwards beneath your shoulders on the mat, elevate your waist and elevate your head whilst inhaling in. 

Pull your torso again with the guide of your hands. Keep your elbows straight and make positive you put equal strain on each palm.  

Tilt your head returned and make certain your shoulders are away from your ears. Exhale whilst coming back to the ground. 

10. Bridge Pose 

A counter pose to a ahead bend is a lower back bend. Bridge is a precise beginner’s lower back bend that stretches the front physique and strengthens the back body.

How to do it: Lie down on your back and region your toes hip width apart. Press firmly on to your feet and elevate your butt up off the mat. 

Interlace your palms collectively and press the fists down to the ground as you open up your chest even more.

Imagine dragging your heels on the mat toward your shoulders to interact with your hamstrings. Hold for 8-10 breaths then decrease your hips down and repeat two greater times. 

Conclusion 

Yoga is a very good form of exercise. At first you may find it difficult but gradually you will gain flexibility and strength.

 No matter how you try Yoga, taking expert help is always recommended. To learn more pose on Yoga enrol in the comprehensive online course on Yoga. 

Since the course is online you can access it at your own pace. So, enrol in Yoga training today and become an expert Yoga practitioner.