Yoga is an extraordinary example of self-development and self-realization that teaches us how to develop our full potential in our multidimensional life. It brings a deep harmony and unshakable balance in body and mind to awaken our latent potential to our higher consciousness which is the true aim of human development. Many methods of yoga range from physical postures to breathing exercises and meditations based on philosophies and natural ways of life.
In today’s lifestyle, yoga is considered very important for a healthy life. The reason for this is that the benefits of yoga are many, which are difficult to describe in words. Today many serious diseases like Diabetes, thyroid, etc. are being completely controlled by yoga.
Yoga is not only for physical strength but it is considered necessary for peace of mind and better health. There are many asanas of yoga which have many different benefits. You can remain young and healthy throughout your life with the help of yoga. Often people consider yoga as a slow medium but it is not so. It is slow at the beginning level of yoga, but as soon as you start doing yoga its affects quickly.
Also Read: 5 yogasana for weight loss
Top 10 Yogasana:-
Today we will discuss 10 such yogasanas with the help of this blog, by doing which you will definitely experience the benefits with regular yoga practice. This yoga practice is very beneficial for both your body and mind.
- Uttanpadasana
- Pawanmuktasana
- Setubandhasana
- Chakarasana
- Shalbhasana
- Bhujangasana
- Mandukasana
- Titliasana
- Vriksasana
- Tadasana
Uttanpadasana:-
In Uttanpadasana, Uttan means raised up and Pada means feet. In the practice of this asana, the legs are raised up, hence it is called Uttanpadasana. By doing this asana regularly, your abs start forming, hence it is also called Raised Feet Yoga.
Uttanpadasana is beneficial for our health in many ways. It strengthens the abdominal organs and back, hips, and thigh muscles. Due to today’s lifestyle, the problem of gas and acidity is faced by most people. Which is having a bad effect on health. It’s a surefire easy way to remove the gas.
How to do it?
- First of all, lie down on your back by laying on a mat.
- Now spread your legs but keep in mind that there should be no distance between the legs.
- After this, you keep both your hands close to the body and keep the palms on the ground.
- Now while breathing in, slowly raise the legs without bending them making an angle of 30 degrees, 60 degrees, and 90 degrees.
- Now slowly inhale and exhale slowly and stay in this posture.
- Exhaling deeply, you bring your feet down.
- You can repeat this asana 3 to 4 times according to your ability.
Limitation-
- You should never do this in pregnancy.
- If someone has had stomach surgery, then that person should not do this asana.
- If a person is suffering from sciatica, then he should not do this asana.
- If someone has a complaint of back pain, then they should also not do this asana.
Pawanmuktasana:-
Pawanmuktasana means to release the wind or air, that is, to remove the excess air or gas present in our body. In today’s busy life, people are not able to pay attention to their health. Along with this, the increasing trend of fast food is also the reason for many stomach diseases.
Many types of problems have to be faced due to stomach diseases like gas, indigestion. Pawanmuktasana is the best simple solution for all such problems, with regular practice of this asana, all stomach problems can be eliminated.
How to do it?
The first method of Pawanmuktasana:
- In this method, you first lie down on your back by laying on a yoga mat.
- Now bring the toes of both your feet near each other.
- While bending your right leg from the knee, try to bring the knee near the chest and hold your right knee with both your hands. While doing this, your left knee should be straight.
- Now take a deep breath and while exhaling tries to touch your nose with the right knee while raising the head and shoulders.
- Stayed in this position for some time.
- Now do the same process with the left leg.
- In this way, one cycle is completed. Repeat a few cycles of this asana like this.
The Second method of Pawanmuktasana:
- In this method, first of all, by laying a yoga mat on the ground, lie down on your back.
- Now bring the toes of both your feet close to each other and while bending the knees of both the feet together, try to bring the knees close to the chest.
- Grab your knees with the help of both your hands.
- Now take a deep breath and while exhaling, lift your head and shoulders off the ground. Try to put your nose between both knees. Stayed in this position for some time.
- Now bring your head and shoulders back to the previous position.
- Now stay in this position for some time
Limitation-
- Do not do this in pregnancy.
- If someone had stomach surgery, then that person should not do this asana.
- If a person is suffering from sciatica, then he should avoid the practice of this asana.
- If someone is complaining of back pain, then they should not do this asana.
Setubandhasana:-
In yoga, Setu Bandhasana is also known as “Bridge Pose”. While practicing it, the body of the practitioner appears like a bridge. Setu Bandha Yogasana described in Hatha Yoga is a simple yoga posture. The Sanskrit language word “Setu Bandhasana” is made up of three words, Setu + Bandha + Asana.
Setu means bridge, bandha means to tie or lock and the position of being in position is called asana. In this asana, the body structure of a person looks like a bridge, hence this posture is known as Setu Bandhasana. This yoga pose stretches your back, neck, and chest, thus relaxing your entire body. This asana is a very beneficial asana to strengthen the spine and waist.
How to do it?
- You choose a quiet and clean place to do Setu Bandhasana, you lie straight on your back by laying a mat on the ground.
- Now bend your legs from the knees and place the soles on the floor. You should keep in mind that both the feet make proper distance from the buttocks and your waist and knees should be in a straight line.
- Now keep both your hands beside you and bend your palms towards the bottom.
- Now while inhaling, lift the lower, middle, and upper part of your body and let the chest touch with the chin.
- Keep in mind that when you raise the body, your chin automatically touches the chest, for this, you do not need to do anything yourself.
- Now keep both the palms together under your back.
- When you notice that your legs and thighs are stable and parallel.
- In this state, you keep breathing at a normal pace and try to stay in this position for at least 1 minute.
- Now while exhaling you come back to the normal state.
- While practicing this asana, you should focus on the navel chakra.
Limitation-
If you are suffering from any neck or back problem then do not do the above exercise. This asana should be practiced under the guidance of a qualified guru or expert.
Chakarasana:-
Chakrasana or Wheel Pose is an asana by which a person gets into the position of a wheel. Chakrasana is derived from the Sanskrit language. In which chakra means wheel and asana means posture. With the help of this asana, your spine becomes more flexible. This asana is a bit difficult. But if an effort is made to do this asana regularly, then Chakrasana can be done. It also tones your waist, chest, thighs, and abdomen.
How to do it?
- First of all, to do this asana, lie down on your back on a flat place or mat.
- After this, you bend your knees and bring the ankles near the hips.
- Now raise both your hands and place the palms on the floor near the sides of your ears.
- In this situation, keep in mind that the direction of the fingers of your hands should be towards the waist.
- Now lift your body using the feet with your palms. Keep in mind that your weight is equally divided on the hands and feet.
- Stay in this posture for at least 30 seconds and then slowly bring your waist down.
- You repeat this asana 3 to 4 times.
Limitation-
- If you have high blood pressure and heart problems then do not do this asana.
- Pregnant women should not do this asana
- If there is back pain or any kind of injury, then Chakrasana should not be done.
- If any back surgery has been done recently, then this asana should be avoided
Shalabhasana:-
Shalabhasan is a Sanskrit word in which Shalabh means grasshopper. While doing this asana, the body looks like a grasshopper, hence it is known as Shalabhasana. This asana is beneficial in reducing weight. The abdominal fat is reduced by the practice of this asana.
The abdominal muscles along with the hip and bone joints experience maximum tension while doing Shalabhasana. The practice of yoga increases the flow of blood, thereby reaching the body cells with oxygen. The process accelerates. This activity of yoga practice promotes the functionality of cells.
How to do it?
The method of doing Shalabhasana is being explained in the points below, read it carefully.
- First of all, lie down on your stomach on a yoga mat in a clean environment.
- You take your hands backward and press the palms under the thighs.
- After that, you connect your ankles together.
- Now while breathing slowly, raise one leg up. This is called Ekapada Shalabhasana.
- In this state, continue the process of breathing normally.
- Then bring this leg down and do the same process with the other leg.
- After this, you raise both legs as high as possible.
- If you do this asana by raising both legs, then it is called bipedal posture.
- In this way, you complete one cycle of Shalabhasana.
- This asana can be done three to four times at a time.
- Keep in mind that after every cycle, take a break of one minute.
Limitation-
- Try to do this asana only under the supervision of a yoga instructor.
- Do not practice Shalabhasana if a person is suffering from neck or spine injury.
- Pregnant women should not practice this asana.
- Do not practice this asana if someone is suffering from high blood pressure, heart disease, and asthma.
Bhujangasana:-
Bhujangasana is one such yogasana, which is made up of two Sanskrit language words. One Bhujanga means snake and the other asana. Bhujangasana is called Cobra Pose because while doing it, the shape of the body becomes like a snake. This asana is very beneficial for health, due to which it has also been included in Surya Namaskar.
It asana creates a stretch in the abdominal muscles which helps in reducing the enlarged abdomen. Bhujangasana is a stretching asana that creates a stretch in the body. These stretches help in relaxing your shoulders, back, and neck as well as the whole body.
How to do it?
- First of all, lie down on your stomach on a yoga mat. Place your hands on either side of your head and rest your forehead on the ground.
- You keep your legs taut and keep some distance between them.
- Now bring your palms in line with your shoulders. Then, while taking a long deep breath, try to raise the body up to the navel while applying pressure towards the ground with your hands.
- You first raise the head, then the chest, and finally the navel part.
- Staying in this position, try to look towards the sky and stay in this position for some time.
- Now keep the weight of your body equally on both hands and keep breathing normally.
- Now slowly exhale and come to your starting position.
- You can complete three to five cycles of this yoga according to your capacity.
Limitation– Bhujangasana yoga should not be done under the conditions mentioned below.
- Pregnancy
- Menstruation
- During Carpal Tunnel Syndrome
- Joint pain and Back pain
Mandukasana:-
Mandukasana is also called Frog Pose. Actually, the word Mandukasana is made up of two words Manduk + posture. The word Manduk means “frog” and the word asana means “posture”. This effective asana helps in strengthening the abdominal muscles, reducing belly fat, and getting rid of indigestion problems.
How to do it?
- To do this asana, first of all, choose an open environment and then sit in the posture of Vajrasana.
- Sit calmly and close the fists of your hands and keep in mind that the fist should be closed in such a way that the thumb is on the outside. Now you bring both your fists towards the navel.
- After bringing it towards the navel, press the navel with the fist, keeping in mind that your thumb touches the navel and the lower part of the fist is towards the front.
- Now release the mother-in-law and pull the stomach inwards.
- After this, slowly bend forward, keeping in mind that while leaning forward, your chest touches your thigh.
- After doing this, now lift your neck and head and look towards the front as shown in the image above.
- In this position, inhale slowly and exhale slowly.
- As long as you can remain in this posture, remain in this posture.
- When you get tired and come back to your starting position.
- Do this asana about 4 to 5 times in the initial time.
Limitation-
- Do not practice this asana if you are suffering from back pain and have this disease in general.
- People who have injured their knees and ankles, then those people should avoid this asana.
- Pregnant women should not do this asana.
Titliasana:–
Butterfly Pose is a very good and easy yoga pose for people of all ages. Butterfly posture can benefit you in many ways. The butterfly posture method is quite easy. The reason behind giving this asana the name butterfly posture is the position of this asana which is taken while doing it.
While doing Titli Asana, both your legs look like butterfly wings, hence this yoga is known as Titli Asana. This asana is also known as Badha Konasana, Bound Angle Pose, or Cobbler Pose.
The practice of butterfly posture makes your body flexible. By doing butterfly posture, the muscles are also flexible and strong. By doing butterfly posture, the flow of blood in the legs remains fine. This gives you great relief in arthritis and joint pain.
How to do it?
- You can get the benefit of butterfly posture only if you practice this asana properly. First, you sit on the mat. Bend your knees and try to bring your feet as close to each other as possible. While coming in this posture, keep in mind that during this time the soles of both the feet should be connected with each other.
- Now keep holding your feet tightly with your hands. Now while taking a long breath, bring your thighs down towards the floor and slowly start moving it like butterfly wings. After some time you exhale and come back to the normal position.
Limitations-
- If you have any kind of injury or pain in the knees, then do not do butterfly asana.
- Do not do butterfly posture if you have sciatica or lower back pain.
- Do not move your legs too vigorously while doing butterfly posture.
- Practice butterfly posture slowly
Vrishasana:–
Vrikshasana is a Sanskrit word. Which literally means tree. In this asana, the body of the practice becomes like the position of a tree. Regular practice of Vrikshasana helps your body regain consciousness and energy. Vrikshasana is a beginner-level posture of Hatha Yoga. Regular practice of Vrikshasana strengthens the ankles, thighs, calves, ribs.
This gives a good stretch on the groin, thighs, shoulders, and chest. Vrikshasana is a balancing posture of the body. The main benefits of this asana are hidden in creating balance and increasing the nervous system. Apart from this, there are many benefits of practicing Vrikshasana. Like-
- Vrikshasana strengthens the spine.
- It helps in creating stability and balance in the body.
- It makes the connection between neuro-muscular strong and healthy.
- Vrikshasana tones the muscles of the feet.
- Eyes, inner ear, and shoulders are also strengthened by regular practice of this asana.
How to do it?
- Stand straight on the yoga mat in a mindful posture.
- Slowly bend the right knee and place it on the left thigh.
- Keep your left foot firmly on the ground during this.
- Keep your left leg straight and normalize the speed of breathing.
- Take both your hands up and make a posture of ‘Namaskar’.
- Keep your spine straight. This will keep your body strong as well as flexible.
- Keep taking deep breaths inward.
- Now slowly bring your hands down.
- Now repeat the same process with the other leg.
Limitation-
- If you are a patient of Insomnia then do not practice Vrikshasana.
- Vrikshasana should not be done even if there is a problem of migraine.
- In the beginning, practice Vrikshasana only under the supervision of a yoga trainer.
Tadasana:-
Tadasana is formed by combining posture with the Sanskrit word tad (mountain). Tadasana yoga is considered to be the foundation of yogasanas performed while standing. Tadasana can help in keeping the spine healthy, which makes it easier to perform other asanas.
This is a very simple yoga posture that is considered beneficial for health. Tadasana is one of the yogasanas that can help in controlling type 2 diabetes. This asana can help in controlling the level of glucose in the blood, thus Tadasana yoga strengthens the knees, thighs, and ankle.
How to do it?
- Before settling down, lay a yoga mat in a clean and open place.
- Now straighten your legs and waist and stand on the yoga mat.
- Keep your heels in line with each other.
- Now keep both your hands straight by the side.
- In the next step, raise the palms together by intertwining them. The direction of your palms should be towards the sky.
- Now while breathing slowly, while standing on the toes, pull the body upwards.
- When your body is fully stretched, try to remain in this posture for some time. Continue breathing normally.
- In this position, the entire weight of your body will be on your toes.
- Then you come back to the starting position while exhaling slowly.
- Thus repeat the whole process about 8 to 10 times as per capacity.
Limitation-
- If you are troubled by headache, then doing Tadasana yoga should be avoided.
- If you are suffering from insomnia then you should not do Tadasana Yoga
In the end– Your regular yoga practice lowers stress levels and can reduce inflammation throughout your body and contribute to healthy hearts. Yoga controls many diseases and gives a healthy life. It fulfills the physical and mental dimensions. If you include all the above-mentioned asanas in your daily routine, then you definitely create a healthy life, which also keeps your mind calm.
Various types of research have shown the positive effects of yoga and meditation. Most of the universities across the world have started to include yoga in their curriculum. Today the whole world is moving towards mindfulness and adopting a holistic way of life. Our India is the source of this knowledge. We need to preserve this knowledge. It is our property and our responsibility to spread it to every corner of the world.
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