Indians all over the globe have united and come down to the streets to celebrate World Yoga Day. Yoga which has been specifically an Indian traditional therapy for the mind and the body for a long time lately has been gaining importance at almost every doorstep. Yoga is more than just physical and mental benefits. Although the benefits of Yoga are immense, the core purpose of Yoga is to unite with oneself and to bring integrity to the soul.
Yoga is an act of restraining or freeing the mind of worldly clutches. Often our lifestyle forces us to restrain ourselves into a routinized life where we wake up, go to work and come back tired. This self-imposed regulation often takes a bad toll on our mental health. It often becomes challenging to allocate time to Yoga and meditation. However, once we delve into the world of Yoga we realize these benefits. Our stringent work-life balance makes way for a healthier lifestyle if we can include yoga in our schedule. It not only improves physical well-being, but yoga is also beneficial for our minds. In current times there is so much hype around improving our mental health along with our physical well-being and what better way to achieve that than practicing yoga. Let’s have a quick glance at some of the easy and basic postures which would be enough to define the true benefits of yoga and for you to hit a yoga class soon.
• Yoga Squat Pose (Malasana): To Strengthen the Lower Back
In East Asia, what is known as the Asian squat commonly known as Malasana is standing with feet parallel, slightly wider than the hips. Following which we need to bend the knee and slowly lower down the pelvis until the hips go lower the knee position, keeping the back straight and taking the arms in front in a prayer position. The Malasana pose helps in stretching the groin and lower back, tones the belly muscles, and also releases tension in the knees.
• Downward Facing Dog (Adho Mukha Svanasana) – A Full-Body Rejuvenation:
One of the most well-known yoga poses is the downward-facing dog posture that gives a full-body stretch and awakening. Start the pose from the plank position with palms spread then gradually lift the hips and lengthen the tailbone keeping your arms and legs firm with the head between the upper arms. This widely recognized pose benefits the entire body by building stronger hands, wrists and relieving lower back pain. It also helps in reducing symptoms of menstruation and menopause and helps prevent osteoporosis.
• Child’s Pose (Balasana): To Stretch the Lower Back
During an exhausting Yoga class laying back into a child’s pose for some time can feel like a huge relief. Even though this pose is quite easy, Balasana comes packed with tons of health benefits. The pose begins by extending the arms forward, spreading the knees apart while keeping the toes touching, and lowering the torso between the thighs. Apart from bringing total relaxation to the body, the child’s pose stretches the lower back and shoulders, opens the hips, and even helps fight insomnia.
• Legs Up the Wall Pose (Viparita Karani): Reduces Insomnia
How often does getting regular sleep becomes a struggle? Viparita Karani can help with your sleeping pattern. It involves laying on your back with your legs against the wall. This easy pose allows blood and other fluids to flow in the opposite direction against gravity which can rejuvenate the legs and reproductive organs. It also helps to alleviate headaches, lower blood pressure, and reduce insomnia.
• Mountain Pose (Tadasana): Improves Posture
Even though on its face value standing upright in the mountain pose seems like an easier posture but it is all about balance. Tadasana can have a very empowering effect but mostly this pose helps in strengthening the lower back. To achieve this, stand tall with legs slightly apart. Hands can hang alongside the body or can be lifted up straight above the head. To get the full effect of the pose, engage the belly and keep thigh muscles firm. This pose will not only make you stronger, but will also improve your posture, increase blood circulation, reduce tension, and help you feel refreshed.
• Butterfly Pose (Baddha Konasana): Stimulates Blood Circulation
Sometimes also called the cobbler’s pose, Baddha Konasana is a simple stretch that involves sitting with legs spread like the wings of the butterfly. Following which wrap the hands around the feet and straighten the back to feel a stretch in the arms, back, and shoulders. Baddha Konasana has all kinds of benefits, from stimulating blood circulation, relieving symptoms of menstruation and menopause while relaxing your body muscles completely.
• Corpse Pose (Shavasana): Relaxes and Relieves Stress
After a difficult yoga class, corpse posture might feel like a huge relief to the mind and body. Even though it mostly appears like a naptime, Shavasana provides the ideal time to clear the mind and organize the self to meditate. This pose involves lying flat on the back with hands by the side and palms facing up. The pose relaxes the entire body and relieves stress and fatigue. You can make the most of the pose by clearing the thoughts that affect you on a daily basis. Breathe out all the negative energy that no longer serves you and breathe in positive vibrations.
Yoga is all about being good to yourself. Even if you start practicing these postures at least 15-30 minutes a day, your body will gradually start responding to the benefits of Yoga.
Find day wise Yog Asanas videos here.