There are 100+ Yoga exercises but it is quite difficult to cover all of them here. So, for now, we have covered the ones which are easy and convenient for the beginners to practice.
This pose is best-suited for meditation for both beginners and advanced practitioners. Sukhasana comes from the Sanskrit word ‘Sukham’ that means easy, pleasure, comfort, and pleasure. People of all ages can do this asana.
How to Do?
(i) Sit down normally on the floor. Stretch out your legs ahead in front.
(ii) Now cross your legs and broaden your knees, in order that you can slip your both foot under the opposite knee.
(iii) After that, you have to bend your knees along with fold your legs.
(iv) Keep your feet loose, in order that the external edges lay on the floor and the inner curves are settled beneath the inverse leg.
(v) Your thighs and crossed legs ought to frame a little triangle. Keep some space between your feet and pelvis.
(vi) Now sit with your buttock in a neutral position. Attempt to hold for a breath or two and after that gradually bring down yourself back on to the floor.
(vii) Balance your tailbone and pubic bone in a manner that they are equidistant from the floor.
(viii) Keep your hands on your knees with the palm facing down and expand your tailbone against the floor. (You can keep your hands in Gyan mudra).
2. Cobra Pose
Cobra Pose is best known for its ability to increase the flexibility of the spine. It stretches the chest while strengthening the spine and shoulders. This pose also stimulates the abdominal organs, improving digestion.
How to Do?
(i) Lie on your stomach with your toes flat on the floor and forehead resting on the ground.
(ii) Keep your legs close together, with your feet and heels lightly touching each other.
(iii) Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso.
(iv) Taking a deep breath in, slowly lift your head, chest, and abdomen while keeping your navel on the floor.
(v) Pull your torso back and off the floor with the support of your hands.
(vi) Keep breathing with awareness, as you curve your spine vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up.
(vii) Ensure that your feet are still close together. Keep smiling and breathing. Smiling Cobras!
(viii) Don’t overdo the stretch or overstrain yourself.
(ix) Breathing out, gently bring your abdomen, chest and head back to the floor.
3. Boat Pose
This asana helps strengthen the abdomen core as well as the back muscles. Try and focus on straightening the position of your back rather than attempting to keep your legs higher. It also tones the leg and arm muscles.
How to Do?
(i) Lie on your back with your feet together and arms beside your body.
(ii) Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
(iii) Your eyes, fingers, and toes should be in a line.
(iv) Feel the tension in your navel area as the abdominal muscles contract.
(v) Keep breathing deeply and easily while maintaining the pose.
(vi) As you exhale, come back to the ground slowly and relax.
4. Chair Pose
Chair Pose clearly works the muscles of the arms and legs, and also stimulates the diaphragm and heart. It balances the body and brings determination to the mind.
How to Do?
(i) Stand erect with your feet slightly apart.
(ii) Inhale and raise your arms perpendicular to the floor.
Either keep the arms parallel, palms facing inward, or join your palms.
(iii) Exhale and bend your knees, trying to keep your thighs as parallel to the floor as possible.
(iv) Your knees will project out over your feet, and your torso will lean forward slightly over your thighs until your torso forms an approximately right angle with the tops of your thighs.
(v) Keep your thighs parallel to each other and push down on your pelvis towards your heels.
(vi) Firm your shoulder blades against your back and keep your spine lengthened.
(vii) Stay in this position for 30 seconds to a minute, while breathing evenly.
5. Seated Twist
Any Seated Twist Yoga poses aids digestion and relieves lower back pain. They are an amazing way to detoxify the body and calm the nervous system. Seated yoga twists fire up the digestive system to get things moving as well as stretch the back, shoulders, and neck.
How to Do?
(i) Elongate your spine, and as you inhale, place your right-hand flat on the floor behind you and your left hand on your right knee.
(ii) On the exhale, move deeper into the twist while looking over your right shoulder.
(iii) Hold for five breaths, and then switch sides.
Yoga exercises form a preliminary part of the Yoga system that helps a person achieve a healthy and fit body to subsequently help the individual to focus on other higher branches of the Yoga system such as meditation and self-realization. These exercises have become a mainstream means for physical activity in today’s era with a number of styles popping up across the board. Whatever the exercises might be, there is a plenty of variety for all age groups from beginners to advance. Whether you want to try out Yoga to boost your physical activity, to learn to have greater focus, or to relieve stress, there are many benefits of yoga exercises that will extend beyond the mat.
Visit these top Yoga related websites for information on a wide variety of topics.
Yoga: Its Origin, History and Development
The Science behind Yoga
How to Improve Mind Body Connection with Yoga
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