Top 10 Yoga Poses for Healthy Mind and Body

1. Sun Salutation

The most famous and effective yoga pose is the sun salutation. It is a combination of different poses, which increases its effectiveness and ability to provide a full workout to your body. The sun salutation connects the mountain pose, forward tilt, table pose, downward-facing dog, upward facing dog, and inversion of the whole series. Ideally, and traditionally, an individual should repeat the entire series between fifty and sixty times, gradually increasing the number. The pose is the starting pose and is practiced before each sequence, beginner, intermediate and advanced level. It is recommended that the sun salutation be done early in the morning for maximum benefit.


2. Mountain Pose Yoga

As the name suggests, Mountain Pose is believed to be effective in increasing confidence; Mountain Pose is the first pose in the Sun Salutation series and also helps the other poses. Stand with your hands at your sides, slowly raise your hands towards the ceiling, now lean back slightly while holding the pose, lower your arms to the sides, and repeat five to six times in a smooth, flowing motion. . Mountain Pose initiates blood flow in the body and prepares it for more complex movements and curves. In addition, it is useful for toning the lower abdomen, which is one of the main problems for both men and women, since the little “puppy” seems to take forever to disappear.


3. Downward Facing Dog

Have you ever seen a dog tilt its body back? The pose is derived from the action itself. The downward-facing dog is also part of the sun salutation and brings significant benefits to the whole body. The pose comes after the forward turn in the respective set, after the forward turn has come down and places your palms on the ground, return your feet to the plank position. After the plank, lift your hips towards the ceiling, lower your arms, and stretch your back. The pose will work your arms, legs, back, and abdomen while stretching them all. Hold the pose for five breaths and increase the breaths with regular practice. If you do the pose yourself, without the Salute to the Sun series, you can do it after you have taken the plank pose. The pose is good for the agility and the slim look that everyone craves.


4. Upward Facing Dog

The pose is in alliance with the previous pose. After making the dog completely face down, return to the plank position, now stretch your hips and thighs down to the ground while supporting your weight on your arms. Your arms will be straight, to begin with, you can bend your elbows slightly to support your weight, make sure your knees and legs are not touching the ground, you should be “floating” while keeping your weight on your palms and legs. toes. The pose is great for the arms, shoulders, back, legs, and thighs.


5. Cat and Cow Pose

The cat and cow pose is one of the warm-up poses like the mountain pose, it warms up your body and starts the blood circulation which is important to prevent injury. Get down on your knees and on your palms, with your back straight without flexing or arching, slowly arch your back while moving your shoulders and hips upward and keep your toes on the floor. After low arch, move your back and arch deeply so that your back is now pointing towards the ceiling, keeping the tops of your feet on the floor. The pose maintains flexibility of the spine which decreases due to osteoporosis and causes flexion.


6. Warrior Pose

Warrior Poses contain two poses, Warrior Pose I and II, and they are performed as a set or individually. Warrior poses work the thighs, love handles, and shoulders and increase the resistance of the leg muscles. Stand with your legs shoulder-width apart, move your right leg to the right side and jump on it while rotating your left leg slightly, straighten your arms to shoulder height parallel to the floor. Hold the movement for five breaths, this is the warrior pose. For Warrior II, maintain the same position, after five breaths, place the forearm of the right arm on the right leg and extend the left arm above the head. Hold five breaths and repeat on the other side.


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7. Cobra Pose

Cobra pose is known for the general stretch it gives your body; works the arms, shoulders, back, abdomen, hips, and legs. Lie face down on a carpet or yoga mat, your hands aligned with your shoulders as you position yourself to do push-ups. Slowly raise the top half of the floor while keeping your legs firmly fixed to the floor, lean your abdomen backward as far as you can comfortably. Don’t stress your back as this will only damage it rather than dropping an edge, the movement is extremely beneficial for firming the tummy, especially the lower abdomen which is quite difficult to flatten.


8. Bow Pose

The bow pose is a bit tricky than the poses mentioned above, it requires regular practice and flexibility to perfect the pose and therefore it is recommended not to attempt it for the first few weeks. Lie on your stomach, raise your arms and legs, stretch your arms back and hold your ankles. Wait a few seconds and hold the position, lifting your body off the ground while supporting your ankles, Bow Pose is one of the most effective yoga poses and works your whole body.


9. Tree Pose

Tree Pose is a great pose for beginners looking to balance their feet. The pose works your core and strengthens the muscles in your abdomen and legs. To start, stand on the mat with your feet shoulder-width apart. Lift your left foot and place it on the inside of the thigh of your right leg. Hold the position for a moment and repeat on the other side. Hold the position for at least 8-10 breaths before switching to the other side. Want to know more about laying the tree?


10. Seated Forward Bend

This pose targets the hamstrings of the legs and makes them elastic and flexible. The pose is especially useful for people with stiff hamstrings, as it helps them relax. To perform the pose, sit on the floor with your legs extended forward. Raise your arms and lean forward, reaching your toes. Keep your abdomen tight and your core engaged. Hold the pose for a few breaths. Learn more about how to do a seated forward curl in yoga.