Yoga helps you to achieve peacefulness of body and mind. It helps you to relax and manage your stress and anxiety in an effective way. It has many styles, forms and intensities. Regular practice of yoga will help you to keep fit and healthy all through your life. Yoga poses or postures are a series of movements which are designed to increase your strength and flexibility.
There are many different yoga poses like backbend poses, core poses, forward bend poses, inversion poses, meditation poses, restorative poses, standing poses, seated and twist poses. Just learn these postures and see how each of them helps you to maintain good health forever.
Backbend Poses: Backbend poses helps to improve your posture, increases your energy and builds your stamina. It is very beneficial for your spine, shoulders and hips. Some of the backbend poses are bridge pose, bow, camel, cobra and crab pose etc.
Bridge Pose: You are required to lie on your back, fold your knees and keep your feet hip distance apart on the floor with knees and ankles in a straight line. Keep your arms beside the body and palms facing down. Then while inhaling slowly lift your lower back, middle back and upper back off the floor. Gently roll in the shoulders and touch the chest to the chin without bringing the chin down. Support your weight with shoulders, arms and feet. Both the thighs should be parallel to each other and on the floor. Breath easily and hold the posture for a minute and then exhale as you gently release this pose. This pose strengthens back muscles and relieves tired back. It gives a good stretch to chest neck and spine and also improves digestion.
Core Poses: Core poses strengthens your core and helps you to attain a flat and toned abdominal region. It helps to strengthen whole body specially back muscles and abdomen. Cat pose, crane pose, dolphin pose and full boat poses are excellent examples of core poses.
Cat Pose: Begin this pose by placing your hands and knees in a tabletop position. Your knees should be directly below your hips. Your wrists, elbows and shoulders should be in line and perpendicular to the floor. Then center your head in a neutral position and look towards the floor. Then exhale and round your spine towards the ceiling. Keep your shoulders and knees in position. Release your head towards the floor. Then just inhale and come back to tabletop position on your hands and knees.
Forward Bend Poses: Forward bend yoga poses are very beneficial for digestion and detoxification process because it helps to stimulate the organs for digesting food and removing waste from your body. These poses also help to stretch and open back, hips and hamstrings. Forward bend poses include big toe pose, child’s pose, downward facing dog and extended puppy pose are different forward bend poses which you must definitely try out.
Downward Facing Dog: Start this pose by coming onto the floor on your hands and knees. Place your knees directly below your hips and your hands slightly forward of your shoulders. Then spread your palms and index fingers in a slightly parallel manner and turn your toes under. Exhale and lift your knees away from the floor. Keep the knees slightly bent and heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis. Lift the sitting bones towards the ceiling and from your inner ankles draw the inner legs up into the groins. Then exhale and push your top thighs back and stretch your heels down toward the floor. Straighten your knees and roll your upper thighs inward slightly. Firm the outer arms and press the bases of index fingers onto the floor. Lift your inner arm from the wrists to the top of the shoulders. Firm your shoulder blade against your back and then draw them toward your tailbone. Keep your head between upper arms. Stay in this pose for about 1 to 3 minutes and then exhale and bend your knees to the floor.
Restorative Poses: Restorative yoga poses promotes relaxation and calming of the body and mind. It stimulates and soothes organs and helps to improve concentration. It helps to reduce your blood pressure, lower your heart rate and slow down your breath. Some of the most noteworthy restorative poses are corpse pose, child’s pose, reclining big toe pose and legs up the wall pose.
Child’s Pose:Begin this pose by kneeling on the floor. Then touch your big toes together and sit on your heels. Then separate your knees about as wide as your hips. Exhale and lay your torso down between your thighs. Then narrow your hip points towards the navel so they nestle down onto your inner thighs. Then lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck. Then lay your hands on the floor alongside your torso with your palms up and shoulders towards the floor. Stay in this pose for 30 seconds to few minutes.
So, practice these yoga poses and see for yourself how it improves your health, develops your mental awareness and increases your resistance power which will keep your hale and hearty throughout your life.
The writer of this article is a well known fitness expert who has taught many students different yoga poses which has benefitted them immensely. He suggests that you should also try out these poses which will help you to improve your posture and build your stamina.