Yoga has become an increasingly popular form of exercise due to its health benefits. From improved flexibility and strength to better balance and reduced stress levels, practicing yoga regularly is known to keep you physically and mentally fit. Let’s take a look at some of the most beneficial yoga poses and their benefits.
Mountain Pose
The mountain pose, or Tadasana, is a great foundation for other poses. It helps improve posture, flexibility and muscle strength in the feet, ankles, legs and upper body. It is also known to reduce fatigue and stress levels, while improving energy flow throughout the body. To do this, stand with the feet together and lengthen the legs and spine, while pushing the shoulder blades down and back. Keep the arms at your sides and breathe deeply. Hold the pose for at least 30 seconds before moving on.
Downward-Facing Dog
The downward-facing dog is one of the most popular yoga poses. It helps to stretch and strengthen the entire body, including the arms, legs and core. This pose also helps to release tension in the shoulders and neck, as well as open the chest for deeper breathing. To do it, start on your hands and knees, with your wrists beneath your shoulders and your knees beneath your hips. Lift your hips and press your weight back. Straighten your arms and legs, and press your chest toward your thighs. Hold the pose for at least 5 breaths before releasing.
Warrior I Pose
The Warrior I pose, or Virabhadrasana I, helps to strengthen and open the entire body. This pose helps to increase balance and stability, and also helps to improve posture. To do this, stand with your feet hip-width apart and raise your arms up to shoulder level. Step forward with your right foot, keeping your heel aligned with the arch of your left foot. Bend your right knee at a 90 degree angle and lengthen your spine. Keep your left leg straight and hold the pose for at least 5 breaths before releasing.
Cobra Pose
The cobra pose, or Bhujangasana, helps to increase flexibility in the spine and core muscles. It is known to help improve posture and prevent lower back pain. To do it, lie face down on the floor, with your palms placed beneath your shoulders. Press your feet into the ground and lift your chest off the floor, while keeping your elbows close to your sides. Gently lift your head and look up, while keeping your shoulders and chest open. Hold the pose for at least 5 breaths before releasing.
Tree Pose
The tree pose, or Vrksasana, helps to improve balance and stability, as well as increase flexibility in the hips, ankles and feet. To do it, stand with your feet together and your arms at your sides. Shift your weight onto your left foot, while lifting your right foot off the ground and bringing your knee to the center of your chest. Place the sole of your foot against the inner thigh of your left leg, and press your heel into the ground for stability. Extend your arms above your head, or bring them to your heart, and hold the pose for at least 5 breaths before switching sides.
Bridge Pose
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