“Yoga means the healing of body, mind and soul all-together”
Yoga is the oldest of all the physical workouts. Prior to the era of gyms and modern workouts, Yoga was the exercise responsible for people’s physical and mental wellbeing. Nothing has changed, it still does miracles to your body and relieves you from the pain of so many physical ailments/diseases like hypertension, diabetes, migraines, PCOS, obesity, heart diseases, back pain, menopause problems, depression and even certain forms of cancers. Sometimes Yoga can do what other heavy workouts can’t and relieve you from the problem you thought would never end.
Saying from my previous experience, people are often in the dilemma of how to start with Yoga? What are the best yoga poses for health? Or how can I do Yoga at Home? Well, if you are one of those, here I am with an answer to all your problems. This article suggests you 5 best Yoga poses you can try at home. So Stay Tuned..!!
5 Yoga Poses – Steps and Benefits
Mountain Pose Aka Tadasana
- Increases flexibility
- Improves posture
- Makes the torso, legs and feet firm and strong.
- Reduce flat feet
- Aids in Back Pain, shoulder pain, migraine and low blood pressure.
- Stand with your heels slightly apart and make sure your big toe doesn’t touch the ground.
- Put a force on all the four corners of your feet (big toe, little toe, right and left feet heels).
- Inhale deeply and move your shoulders and arms up (making a mountain shape with arm joints). Exhale while bringing the shoulders down. There will be a clockwise rotation of the shoulder involving arms and hands.
- Keep the head stiff high up and spine straight.
Downward Facing Dog Aka Adho Mukha Svanasana
- Reduces indigestion and acidity
- Affects pituitary glands (highly recommended for diabetic patients).
- Improves your senses (eyesight, hearing).
- Relieves constipation and piles.
- Works on feet to legs to hips to torso to ears and scalp. Literally benefits each and every part of the body.
- Grab a mat for this pose. Maintain a four-leg position – knees in a straight line with hips and hands in a straight line with shoulder joints.
- Try to rest your toes on the ground (with knees still touching the ground). Slowly bring the pressure from your elbows to your palm (departing elbows from the ground).
- Depart the knees from the ground and arch your hips straight upwards (make an A). Now you are on your toes in a straight line with hips and your palm in a straight line with shoulder joints with your hips arching upwards.
- Maintain the position. 3 – 5 deep breaths.
Tree Pose Aka Vrikshasana
- Forget those joint pains in the legs
- Highly recommended for those suffering from ‘sciatica’ (nerve pain in the legs).
- Strengthens the leg muscles and opens up the hips.
- Improves balancing and posture
- Strengthens arm and shoulder muscles as well.
- Reduces pain in shoulder joints
- Stand in a straight alignment with feet 2 inches apart from each other.
- Put your entire body weight on the left foot while you raise your right foot to come on the tiptoes.
- Raise up the knee of your left leg and try to touch the foot to either the lower region of your right leg or the upper thigh of the right leg (only if you can).
- Raise your hands up towards the sky and hold a ‘Namaskar pose’.
- Take deep breaths while holding the position.
- Release then repeat.
Child’s Pose Aka Balasana
- Relieves back, shoulder and chest pain
- Relieves dizziness and fatigue
- Stretches the hips, thighs, ankle and spine.
- Improves blood circulation
- Improves digestion and aids in abdominal pain
- Calms the body and mind
- Kneel down on the floor (maintain vajrasana position)
- Inhale and hold your breath while you bring your torso down (bend down) with your head touching the ground.
- Exhale while coming back to your earlier position (torso away from the ground).
- Keep your hands either at the back (near hips) or on the floor (with head) while bending down to the floor.
- Repeat the asana
Cobra Pose Aka Bhujangasna
- Improves digestion
- Aids in menstrual imbalance
- Decrease lower back pains
- Relieves stress and fatigue
- An ideal exercise for any spine problem
- Works on arms and shoulders
- Aids in ‘sciatica’
- Reduces belly fat
- Improves blood circulation
- Grab a mat and lay down on your stomach with your chin away from the ground.
- Place your hands on the ground and lift yourself upwards with your arms straight in line with your shoulders. Elbows away from the ground.
- With your lower body (till abdomen) in contact with the ground and upper body up in the sky maintain the position while you do the rounds of deep breathes.
- Hold the pose for a while
The ‘asanas’ mentioned above are known to work on the entire body. Try doing all the poses as a set every morning or evening for better results or hold on to the single Yogic rhythm if you are looking for a cure of any particular body ailment. In any way, these poses guarantee results if done on regular basis and in the right way.
As beneficial they are for your body if done wrong may harm your limbs or muscles (forming injuries), so if you are stuck with the correct way of doing these poses you can also reach out to a yoga center or hire a personal training session at your home via a simple and user- friendly app like Antimatter Fit.