Greetings, fellow seeker of the soul! Have you ever fantasised about having a magical friend who can make your day better, make you feel amazing on the inside, and be your go-to person for anything joyful and peaceful? Let yoga be your best friend on this amazing mind-body journey.
Yoga is one of the ancient practices to keep your body and mind calm and peaceful. Yoga is an ancient mind-body practice that originated thousands of years ago in India. It aims to unite your mental strength and physical strength. Yoga offers numerous health advantages. People of all ages can practise yoga because it just requires some time and is also cost efficient. It also leads to a disciplined lifestyle and a modest life. With regular practice, yoga helps unite the mental, physical and spiritual elements of a person. It brings about greater health, awareness, insight, and inner calm. Let’s learn the top 10 yoga poses in this article.
Tadasana (Mountain Pose):
Image Source: Fitsri
Steps:
1. Starting Position: Place your feet together or slightly apart while standing tall.
2. Alignment: Extend your spine, engage your thighs, and loosen your shoulders.
3. Foot Position: Heels slightly apart, big toes touching.
4. Core Engagement: Gently draw in your belly.
5. Arms: With the palms pointing forward or inward, by your sides.
6. Gaze and Breath: Take deep breaths, relax your face muscles, and maintain a steady gaze.
7. Hold: Pay attention to your breathing and alignment for a duration of 30 to 60 seconds.
Adho Mukha Svanasana:
Image Source:Google
Steps:
1. Get down on all fours.
2. Raise your hips to create a reverse V.
3. Exert your palms and erect your arms and legs.
4. Point your heels downward.
5. Maintain a head-between-arms position.
6. Hold for a duration of 30 to 60 seconds.
Virabhadrasana I:
Image Source: The Yoga Collective
Actions:
1. Starting Position: Take a seat in the mountain pose, Tadasana.
2. Step Back: Point your front foot forward, and take a large step back with one foot. 3. Bend Front Knee: Maintain a straight back leg, bend your front knee directly over your ankle.
4. Raise Arms: Raise your arms over your head. Consequently your palms touch each other. 5. Gaze Forward: Direct your gaze forward or upward at your hands.
6. Hold: Maintain the pose for 30 to 60 seconds
Virabhadrasana II:
Image Source: Website-Files
Actions:
1. Starting Position: Face forward while standing at the beginning.
2. Step Back: With one foot, take a broad step back while pointing the front foot forward. 3. Bend Front Knee: While maintaining a straight back leg, bend the front knee exactly over the ankle.
4. Arms Out: Reach out in opposite directions while keeping your arms parallel to the ground.
5. Gaze: Cast your eyes over your front digits.
6. Hold: Focus on strength and balance while holding the pose for 30 to 60 seconds.
Utkatasana:
Image Source: Pharma Easy
Actions:
1. Starting Position: Take a seat in the mountain pose, Tadasana.
2. Bend Knees: Drop your hips as though you were seated in a chair.
3. Raise Arms: Raise your arms in front of you or beside your ears.
4. Engage Core: Maintain a straight spine while using your core muscles. 5. Hold: Maintain the pose for 30-60 seconds and continue breathing.
Balasana, or Child’s Pose:
Image Source: The Yoga Collective
Actions:
1. Starting Position: Sit back on your heels and start on your knees.
2. Fold Forward: Lower your torso forward by hinged at the hips.
3. Stretch Arms: Place your arms in front of you or next to you.
4. Rest Forehead: Lay your forehead gently down on the mat.
5. Breathe: Focus on relaxing. Take slow, deep breaths.
6. Hold: Maintain the pose for at least 30 seconds.
Bhujangasana:
Image Source: Yoga Journal
Actions:
1. Hand Positioning: Keep your elbows close to your body and your palms close to your chest.
2. Lift Upper Body: Breathe in and gently raise your chest off and maintain a relaxed lower body.
3. Engage Back: Lift with your elbows slightly bent while using your back muscles. 4. Shoulder Position: Lower and raise your shoulders.
5. Gaze Forward: Aim directly ahead or somewhat upward.
6. Hold: Maintain the pose for 15 to 30 seconds.
Savasana (Corpse Pose):
Image Source: Google
Actions:
1. Beginning Position: Lie on your back with your arms at your sides and your legs out in front of you.
2. Relaxation: Keep your body free and release any stress.
3. Natural Breathing: Breathe naturally.
4. Mental Relaxation: Let go of all ideas and allow your mind to become quiet and peaceful. 5. Hold: Allow yourself to fully relax by holding the pose for five to ten minutes.
Tree Pose (Vrikshasana):
Image Source: Google
Actions:
1. Transfer Weight: Transfer weight to a single foot.
2. Lift Other Foot: Place your foot’s sole on the standing leg’s inner thigh or calf instead.
3. Hands: Bring your palms together in the middle of your chest.
4. Focus: Balance your pose while focussing on any target point.
5. Hold: Maintain the pose for 30 to 60 seconds.
The headstand, or Sirsasana:
Image Source: Google
Actions:
1. Beginning Position: While kneeling on the mat, interlace your fingers to form the head’s base.
2. Place Head: To create a sturdy tripod, lower the top of your head onto your intertwined fingers.
3. Lift Hips: Raise your hips and extend your legs to assume an inverted posture. 4. Engage Core: Support the body by using your core muscles.
5. Balance: Balance your weight
6. Hold: Maintain the pose and eventually lengthen it.
FAQ About Top 10 Yoga Asanas :
1. What time of day is ideal for yoga practice?
Morning or the evening.
2. Is flexibility a prerequisite for beginning yoga practise?
No, practising yoga requires flexibility. Over time, yoga practice itself increases flexibility.
3. How frequently can I practise yoga?
Two to three sessions per week.
4. How should my yoga attire be?
Wear anything you are comfortable with.
5.Is yoga helpful in reducing stress and anxiety?
Yes. It will help you be relaxed.
6. Is the practice of yoga religious?
Yoga has its own roots but also it is a spiritual approach.
7. Do yoga poses require a yoga mat to be performed?
It is not mandatory but practice on a non-slippery surface.
8. How long does it take to observe the benefits of yoga?
It might take several weeks of consistent practice to notice benefits.
Conclusion:
Beyond the asanas’ physical components, yoga is a path towards self-discovery and general growth. This list of the top 10 yoga poses serves as your gateway to this transformative discipline. Every posture has unique benefits that support strength, balance, and calmness, ranging from the relaxing Tadasana to the energising Sirsasana. Remember that yoga is a personal journey where the only thing present is the beautiful rhythm of your breath synchronising with movement as you incorporate these postures into your practice.Through this traditional practice, find a harmonious inner haven.
Remember that learning poses is only one aspect of practising yoga; another is accepting the path of inner balance and self-discovery.
