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In the modern world when most of us lead a very sedentary life and gorge on junk foods with no time for some elementary exercises, diseases like heart problem, blood sugar, and so on are common. Yoga has proven its effectiveness in keeping these and various other health problems at bay. A mere twenty minutes of yoga can do the magic.
There are a number of yoga postures to suit the varied needs of different people. It is difficult to discuss them in a single article but an attempt has been made to discuss some of the more common and effective yoga poses. Yoga is not only a form of exercise for the body but involves the well-being of the mind as well as internal organs of an individual. If followed properly and with total devotion, it is an ideal cure for many physical as well as mental diseases.
One of the well-known benefits of yoga is meditation, which relaxes the mind, enhances concentration, and helps an individual to perform his task better. There are different types of yoga like Hatha Yoga, Raja Yoga, Jnana Yoga, Tantra Yoga, Karma Yoga, and Bhakti Yoga. All form of yoga insists that you follow it religiously. It is best to perform yoga early in the morning just after you wake up since the mind remains most peaceful during that time.
There are various yoga poses that may be categorized as beginners' yoga poses, intermediate yoga poses, advanced yoga poses, etc. Some of the yoga poses are discussed in detail here. Pavana-mukta-asana is especially beneficial in releasing trapped digestive gas from the stomach and intestines. For this, you will need to lie down in a relaxed manner. After inhaling, bend your right knee and bring it to your chest with your hands while keeping the fingers interlocked all the time. Keep your left leg straight. Hold your breath for a few seconds and then exhaling, lift your head, and try to touch the knee with your forehead. Remain in that position for a few seconds and then return your head back to the floor and inhale. Then bring the right leg back to the floor. Repeat the same with the left leg.
Another yoga pose, which is beneficial for the lower back, abdomen, and chest, is vriksasana where you will need to stand with both feet touching from the heel to the toe. You should stand erect with your back straight and the arms should press loosely against the sides with palms facing inward. Hands should clasp together at the palms near the chest. Take your right foot to the inside of your left thigh (knee bent) and raise your hands above your head in a prayer position.
The thunderbolt or the diamond pose is another common type of yoga poses and is equally easy to perform. It is actually a seated posture that requires you to sit with your legs folded under you. Keep your back erect and place your hands on your knees. Your eyes should be fixed on a point in front of you. Breathe normally and remain in that position as long as you can.
Different yoga poses are there and you should choose only those that you feel comfortable performing. It is very important that different yoga poses be done correctly in order to benefit. In addition, there are some yoga poses, which you should avoid if you are suffering from back pain or from some other problems.
Yoga poses or Asanas make yoga a unique way of attaining physical, psychological and spiritual health. The secret of increasing awareness and popularity of yoga internationally lies to a greater extent in various yoga poses. The objective behind performing yoga is attaining both strength and flexibility. And this unique combination hardly found in any other work out is an outcome of yoga positions. These positions are several combinations of stretching and breathing. Yoga poses are classified into several types depending on the posture and the resulting benefits. Some of them are for a certain part of the body and benefit that particular part while some are performed using whole body and offer benefits to the whole body. These poses are broadly categorised as standing poses, seated poses, back bends, forward bends, balance, twists, supine and prone poses, inversion and relaxation poses.
Standing positions
Mountain pose (Parvatasan) is considered to be the most basic standing pose and can be used to form several other asanas. These poses are mainly intended to benefit legs and hips and they help attain improved posture. Remarkable benefits of standing positions are strong leg muscles, increased mobility in neck and shoulder and improved flexibility in pelvis and lower back.
Seated positions
Lotus Pose (Padmasana) is a basic seated pose and is used in several other asanas. There are mainly two types of seated poses, one with legs crossed and other with legs folded back. These poses are intended for strengthening back, lower back and hips. These poses offer agility to spine and flexibility to hips, knees, ankles and groins. Combinations of deep breating, normal breathing, fast breathing and breath control with the basic seated position are used for attaining benefits like mental peace and curing breathing related ailments.
Back bends
As the name suggests, the positions aim at strengthening chest, rib, cage, arms and shoulders. The poses result into relaxing the front body, hips, arms and shoulders and improving the stability of the spine. Proper back bends help cure old backache and shoulder pain.
Forward bends
The positions are beneficial for strengthening lower back, back, spine, shoulders and neck. The positions are ideal for escaping from old neck stiffness and spinal pain. These positions are helpful in attaining a feeling of relaxation and calmness.
Balance
Balance or Santulan poses are intended for improving body posture, muscle toning, concentration and co-ordination. It aims at strengthening the spine and obtaining control on it to stop you from falling an increasing your stamina. However, these type are poses should be performed only by advice of and in presence of yoga experts.
Twists
Even though the name sounds strange, these poses performed properly with expert guidance help to release body tension and stiffness. Performed to the both sides of the body, twists result into increased shoulder and hip mobility, spine flexibility and escape from backache.
Supine and prone poses
There are several asanas in supine and prone poses. Supine poses are performed on one's back and ideally offer improved spinal mobility and strong abdominal and hip muscles. In some combinations of these poses the body is either totally kept flat on the floor or is lifted up from the floor totally or partially with the support of hands or legs or both.
Prone poses are performed facing the floor. These poses help strengthen arms, shoulders, spine and legs. They also help relaxing back and lower back and are used as a solution for backache. In some of the combinations in these poses, upper half or lower half or both the parts are stretched and lifted a little up supporting them by abdomen.
Inversion
As the name suggests, these poses are performed keeping legs at higher position than heart. This leads improved blood circulation in the upper body. One of the most famous asanas in this pose is Sheershasana, which is keeping your body upside down for few seconds.
Relaxation
These poses are simple relaxing positions, which calm the body and mind after performing other poses. They help to cool the body down and attain mental peace.
There are several poses in each of the above sections. From its origin in ancient times, there have been several additions, modifications in yoga poses and their combinations. Yoga poses can effectively be used as therapy for curing some of the old ailments and pains which otherwise do not respond to modern medicines.