Padmasana(The Lotus Pose)

As the name suggests, this posture has derived its name from a lotus flower. Like the lotus, this posture also brings serenity in our body and tranquility in our soul.

Posture

Padmasana feminino

  • Put your right foot on your left foot.
  • Then put your left foot on your right foot. Make it a point to keep your left foot on your right foot. This set-up will look like the above picture.
  • Place your hands on your knees or in Jnana Mudra position.

Once you are cleared about the set-up, close your eyes and breathe in and out for 10 -15 minutes. Half lotus posture is a good exercise for beginners. Once you gain proficiency in it, move on to full lotus posture. If you  perform half lotus without pain and stress, you can consider practicing full lotus position.

Benefits

This posture  symbolizes knowledge, will, and power. It opens up hips and increases flexibility and ameliorates our posture. Egyptians believe that our body harnesses energy because of the triangle shape which is formed in this posture.

  1. Increases calmness
  2. Aligns spine while sitting
  3. Increases flexibility
  4. Restores energy level

Tadasana yoga(Mountain Pose)

In Sanskrit tada means mountain and asana meaning posture. This posture is practiced to give your body a lean structure and calm mind.

Posture

Mountain Pose performed by a girl

  1. To perform tadasana, stand straight and barefooted, beside a wall.
  2. Lift your hands up towards to sky and stretch your body as much as possible. You have to stand on your toes to stretch your body to the fullest.

Control your breath while you are in this posture. You can perform it after 4 to 6 hours from your last meal. Avoid this exercise if you are either pregnant or having a headache.

Benefits

To maintain posture with stillness you have focus on toes and legs. It forces our mind to be calm and maintain concentration. This asana helps in increasing height. It also restores body balance. It is good for people with flat foot.

  1. Develops focused mind
  2. Reduces pain in sciatic nerves
  3. Firms abdomen
  4. Improves posture
  5. Strengthen knees, thighs, and ankles

 

Bhujangasan (Cobra pose):

This posture derives its name from hooded cobra.  It curves the spine in a direction opposite to our usual bending position. It helps in strengthening spine and relieving pain in the neck, back, and abdomen.

Posture

Cobra pose performed by a girl

Lie on the ground with your belly facing the ground.

While inhaling, lift your head and upper body and abdomen. Your legs press against the floor.

Stretch your body upwards with your face facing the sky, using the support of your hands.

While stretching, lay the weight of your body on your toes.

Exercise:

While performing this, visualize that your thigh and pelvis is grounded to the floor. Close your eyes and inhale in the air while you are stretching your body. As you stretch your body, you will be able to feel it. Hold your breath for few minutes and as you exhale out the air, keep on releasing your body.

Benefits:

1.Shapes buttocks

2.Improves menstrual irregularity

3.Decreases stiffness in lower half of the body

4.Strengthen arms and muscles in shoulders and chest

5.Increases flexibility

6.Boost ups the mode

Ideal for:

1.Back pain

2.Lower back pain

3.Sciatica

4.Beginners

Trikonasana yoga(Triangle pose):

Posture:

Triangle pose performed by a man

1.Stand straight and separate your legs by a considerable distance.

2.The tip of your toes of both the feet should form 90 degree, with your right foot acting as the base.

3.Now bend your body towards your right foot and raise the fingertips of left hand upwards.

Exercise:

Don’t practice this exercise if you have the problem of high or low blood pressure or you are suffering from pain in your backbone. Stretch your body to the maximum extent. Do proper warm up before doing this exercise.

Benefits:

1.Increases mental and physical equilibrium.

2.Stretches your body and increases flexibility.

3.Opens up hips and shoulders.

4.Improves digestion.

Ideal for:

1.Releasing emotions.

2.Increasing flexibility.

5.Uttanasana (Standing forward fold pose):

Posture:

Standing forward fold pose performed by a girl

1.Stand straight and bend down to either touch your ankle or the floor.

2.Keep your legs straight while doing this exercise.

Exercise:

Exhale slowly as you bend your body. Try touching your head to your knees. Avoid this exercise if you have back injury.

Benefits:

1.Reduces stress.

2.Increases flexibility.

3.Improves blood circulation.

Ideal for:

1.Strengthening thighs and knees.

2.Reduces accumulated tension.