Basic yoga Asanas and their Benefits

yoga Asanas and their Benefits
Basic yoga Asanas and their Benefits

Yoga Asanas for Beginners

In this era of lazy internet habits, earning good health is quite difficult and maintaining proper healthy schedule seems impossible. While lots of junk foods addons to be more lazy and unhealthy. So, one of the simplest form to be healthy is following your morning routine with yoga and meditation.

This international yoga day, let’s start with some basic yoga asanas and feel the benefits in your life which you can extend with more Asanas. Before starting with the poses, it’s helpful to keep the following things in mind
If you have any injury or any chronic disease, consult your physician and share with your yoga teacher before commencing. So, you can better know

what to do and what to skip.

Do not push your body to any extent. Let’s do it in your own pace without any competition.
Do practice regularly, don’t give up because you can not touch your toes in first day only.
Be patient and allow your body to respond slowly. Focus on the breath initial from the first day.

Find the style of yoga that suits your body need, don’t follow anyone until discussing it with your yoga teacher.

Yoga benefits more depend on the kind of Asanas and the way you are performing. The 20 minutes of yoga session reduces stress, release tension, helps your brain work better, detoxify the body and mind more focused. Here are some basic yoga Asanas (poses) that you can start with


Tadasana is exactly a mountain pose that teaches you to stand with steadiness like a mountain. It is the starting position in which you have to stand on your heels apart and hang your arms beside the torso then gently lift and spread the toes and balls of your feet. Keep the balance of your body weight on the feet. Take a deep breathe while raising your hands overhead, keep palms facing each other with straight arms.

Adho Mukho Svanasna

Adho Mukho Svanasna is a downward facing dog pose. You can start the asana on all fours with hands under shoulder and knees under hips. Walk on hands a few inches forward and keep your fingers wide and pressing palms into the mat. Curve your body into inverted v shape by keeping toes inside and slowly press hips toward ceiling and shoulders away from ears. Hold it for 3 breaths.


Virabhadrasana is a warrior pose helps in building strength and stamina in the entire lower body and core. In this asana, you have to stand 3 to 4 feet apart, turning right foot on 90 degrees and left toes on 45 degrees slightly then bring your hands to hips, relax your shoulder and extend arms out to the side, palms down. Hold for 8-10 breathes then switch sides and repeat.


Vrikshana (Tree pose) is a standing pose to gain clarity and focus. You need to place right foot on inner left thighs. Join your hand as for prayers and hold a spot that you can hold in a steady gaze. keep changing the legs and hold for 8-10 breaths.

Kursiasana (Chair Pose)

Kursiana asana is helpful in building up your will power to give energizing effects on the mind as well body. It strengthens legs and arms muscles. For chair pose, you need to stand straight
with feet slightly apart. Stretch your arms but elbow should not be bend. Now, inhale and bend your knees and pushing your pelvis down like sitting on a chair. Take deep breaths and bend gradually but be ensure that knees should not go beyond your toes.


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