3 Effective Yoga asanas that you must learn to remain fit and healthy

Yoga poses

It does not need any sort of explanation that Yoga is the most effective way to keep your body healthy and fit. The benefits of Yoga are multifaceted: it improves concentration, flexibility, body posture, bone and spinal health, immunity, blood flow, and keeps you free from diseases and bodily discomforts. And, yes, we know all of these, but are rarely even thinking about practicing Yoga.

The practice of yoga, which originated in India, has been embraced by the whole world with all the vigour, as it has been observed and proven to calm your mind and keep you fit throughout your life. So, why not begin your tryst with Yoga with these simple yoga poses:

(There is also a detailed article about the benefits of these Yoga asanas in your daily lives, read the article here.)

1) Tadasana

Tadasana, also known as Mountain Pose or Samasthiti, is considered to be one of the best poses in yoga. It also has the advantage of being one of the simplest yoga poses (though you need to undergo a lot of practice to make this pose perfect). This yoga pose is believed to provide you, not only with physical health, but also mental wellness. Here is a detailed instruction on how to do Tadasana Yoga:

  1. Choose a firm ground to practice this yoga pose. In the standing position, join your feet together, heels slightly apart. Look to the front and keep your hands at the sides. Now, try to balance yourself on your heels by raising your toe and holding the position for at least 5-10 seconds.
  2. Bringing your toes back on the ground, now move your pubis a bit forward. Breath in moderation by lifting your chest up and out, and gently raise your head upward. The base of your skull should point towards the ceiling, which in turn lengthens your neck.
  3. Now, lift yourself up by putting some pressure on your toes. Gently lift your legs, first the pressure should be on your calves and then it moves on to your thighs. Try to remain in this position for 1 or 2 minutes, and focus on keeping your breath steady.
  4. When you inhale, get the feeling that the energy from the earth is flowing up from your legs, followed by your stomach, till it reaches your head. And, as you exhale, your breath follows the same cycle, flowing from your nostrils, down to your stomach, your feet, and is finally transferred over to the earth.
  5. After spending about 1 or 2 minutes in this position, gently come back to your original position, and repeat the process again. But, the second time, in addition to your legs, you should also raise your arms well, stretch, and join them on top of your head. Return to your original pose after the exercise.

2) Padmasana

Padmasana Yoga is also called Kamalasana or Lotus Pose, because while performing the yoga, your legs are folded to give the appearance of a lotus. If you’re lacking concentration in doing your work, this yoga can refresh your mind and keep you focused throughout the day. Just like with every other yoga, this yoga asana also requires your complete attention and consciousness of what you’re performing. This yoga is an ideal way of contemplation, and can require you to stay in this position for a long time.

It is advised that you practice this yoga pose, as well as other yoga poses on a well-designed yoga mat. And, TheOrganic.Life can be your best option when you want to buy yoga mats online in India. The yoga instructions for padmasana is given below:

  1. Sit on your yoga mat, and spread your legs forward. Now, take your right foot and place it on your left thigh. Similarly, your left foot has to rest on your right thigh.
  2. Keep your spine as erect as possible. Adjust your chin to make the position of your head straight.
  3. Now, rest your left hand on the left knee joint and your right hand on the left knee joint.
  4. Now, close your eyes, and completely focus on your breath. Feel the energy flowing from your bottom till it reaches your head while inhaling and the breath from your nostrils flowing down your lungs to the ground.
  5. Be in this position for as long as you wish. You can also perform the below mentioned Nadi Shodhana Pranayama in this position.

3) Nadi Shodhana Pranayama

Nadi Shodhana Pranayama is one of the most beautiful breathing techniques that can keep your mind at peace and your soul in perfect happiness. It has the ability to freeze your body of the accumulated fatigue and tension. Another benefit of Pranayama is that it work as a therapeutic remedy for most respiratory and circulatory issues. Also called as Alternate Nostril Breathing, this yoga pose clears out the blocked energy channels in your body, and relaxes you completely. Here’s how to do Nadi Shodhana Pranayama:

  1. You can perform this asana by sitting in the same position as Padmasana. Remember to wear a gentle smile on your face.
  2. While performing this asana, when you place your hands on your knee joints, keep your palms open towards the sky, or in the position of Chin Mudra, which means your index finger and thumb should gently touch at the tips, forming a ring shape.
  3. Relax in this position for a while to keep your breath steady.
  4. Now, you can take your right hand and keep the tip of your index finger and middle finger in between your eyebrows, while your little finger and ring finger rests on your left nostril.
  5. You can use the little finger and the ring finger to gently open and close your left nostril. To open and close the right nostril, you can use your thumb.
  6. Once your breath is even and relaxed, press your thumb against your right nostril and gently breathe out through the left nostril. Then, press your little finger and the ring finger against your left nostril, and breathe out through the right. Repeat this round for 9 times, by inhaling and exhaling through alternate nostrils.
  7. Remember to keep your eyes closed throughout the Pranayama, and take long, smooth, effortless, and deep breaths each time. Also, take special note that you should inhale from the same nostril that you’ve exhaled.
  8. After completing 9 such rounds of inhaling and exhaling, breathe through both your nostrils.
  9. Breathe in from the right nostril and exhale from the left. You have now completed one round of Nadi Shodhana pranayama. Continue inhaling and exhaling from alternate nostrils.

Practice these yoga asanas while you’re a beginner, and move on to the harder ones to lay a strong foundation for a healthy life. While these yoga poses are easy to learn, they are also incredibly effective in keeping you fit and healthy. Wear comfortable clothes every time you perform yoga to get the best results. Now, you can easily buy organic yoga clothes online in India at TheOrganic.Life.

Also, while practicing it is very important to be particularly conscious of your body. Trying to visualize the pose that you’re going to do can tune your focus and reinforce your contemplation. Also, ensure a rhythmic movement, whether your are inhaling, exhaling, stretching your limbs or bending to get the proper result of the asana you’re performing.

One thought on “3 Effective Yoga asanas that you must learn to remain fit and healthy

  1. Thanks for this informative blog. This is a well-informed blog for everyone.
    The most important thing for yoga postures is a yoga mat, always choose that type of yoga mat which is thick and have non-slippery surface. Because the thickness of yoga mat protect every type of physical injury & jerks and non-slippery surface provides you the better grip while performing yoga postures.

    We(fitnessmatsindia) are one of the largest wholesaler of Aerolite Yoga Mats, Yoga Accessories and Sports Mats.

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