7 Most Beneficial Yoga Poses

Yoga, an ancient practice integrating movement, breath, and meditation, has proven to be a valuable tool for enhancing physical and mental well-being in a fast-paced world. With unique postures (asanas) and their diverse effects, consistent yoga practice may help improve physical flexibility, body alignment, respiratory function, and overall vitality [1]. In this article, we will explore some of the most beneficial and widely-practised yoga poses, including Bhujangasana, Vajrasana, Tadasana, Sarvangasana, Chakrasana, Padmasana, and Halasana. Always remember that yoga should be practiced mindfully and with respect for your body’s current limits.

Top 7 Beneficial Yoga Poses for Holistic Well-being

1. Bhujangasana (Cobra Pose)

Also known as the Cobra Pose, the word “bhujangasana” is a combination of two Sanskrit words: “bhujang,” meaning cobra, and “asana,” meaning pose. The yoga pose visually reflects a cobra with its hood raised, hence the name. It is a back-bending yoga asana that is also a part of the Surya Namaskar (Sun Salutation) sequence.

The benefits of Bhujangasana include strengthening the muscles supporting the spine and stretching the chest and abdomen. It is often cited as a pose that can help open the lungs, potentially proving beneficial as a supportive practice for individuals with mild respiratory conditions like asthma [1]. Additionally, it may help tone the hips and improve the function of the digestive and eliminatory organs, such as the liver and kidneys, by stimulating the abdominal region.

2. Vajrasana (Thunderbolt Pose)

It is a simple yoga pose where you sit on your knees with your feet together, keeping them together. Its name is derived from the Sanskrit word vajra, meaning “diamond” or “thunderbolt.” Vajrasana offers numerous benefits, most notably its reputation for aiding digestion when performed immediately after a meal [3]. This posture may help promote a stable and peaceful mind and can be beneficial for strengthening the pelvic floor and lower body muscles. It is also an accessible pose for mindful meditation. If you find the pose uncomfortable, consider keeping a folded or rolled blanket under yourself. This will take the pressure off your knees and ankles, helping you feel more comfortable in the pose. Individuals with severe knee injuries or recent knee surgery should avoid this pose.

3. Tadasana (Mountain Pose)

Also known as the Mountain Pose, it is a classic foundational pose that is often the starting point for all standing yoga asanas. The benefits of Tadasana include establishing better body awareness, which is key to correcting posture and body alignment. Practising Tadasana may improve overall body flexibility and strength [2]. It is also known to help relieve bodily stiffness, promote healthy circulation, and gently tone the core muscles. Consistent practice of Tadasana can encourage deep, rhythmic breathing patterns and may offer relief from general stress and tension.

4. Sarvangasana (Shoulder Stand)

Its name is derived from Sanskrit, where “sarv” means “all” and “anga” means “body parts.” Thus, Sarvangasana is an asana that is widely believed to affect all parts of the body. In this pose, you lie on your back, lift your legs, hips, and trunk off the ground, and support your body weight on your shoulders and upper arms, using your hands to support your back.

The benefits of Sarvangasana stem from its inverted nature, which may help enhance blood circulation to the upper body and brain. This inversion stimulates the thyroid gland and may aid in promoting overall hormonal balance. Furthermore, it helps strengthen the upper back and neck and can stimulate digestion, potentially preventing issues like constipation.

Important Safety Note: Due to the pressure it places on the neck and cervical spine, Sarvangasana should be avoided by individuals with pre-existing neck injuries, high blood pressure, glaucoma, or heart conditions. It is strongly recommended to only practice this pose under the guidance of a qualified instructor.

5. Chakrasana (Wheel Pose or Urdhva Dhanurasana)

Also known as the Wheel Pose or Urdhva Dhanurasana (Upward Bow Pose), it is a deep backbend posture that requires and enhances significant flexibility and strength, particularly in the spine and shoulders. This asana should never be attempted without a thorough, proper warm-up.

The benefits of Chakrasana include expanding the chest, which facilitates deeper inspiration and may prove beneficial for expanding lung capacity and alleviating symptoms in conditions like mild asthma [4]. The pose also works to strengthen the arms, legs, abdomen, and back. By stimulating the endocrine system, Chakrasana is believed to help maintain optimal metabolic function. This pose is also known for its mood-boosting effect, helping to reduce stress and lethargy.

6. Padmasana (Lotus Pose)

Padmasana is a classic cross-legged posture revered for its use in meditation and pranayama (breathing exercises), promoting physical stability and mental focus. The benefits of the Padmasana pose are primarily centred on calmness and posture. It helps open the hips, strengthens the joints of the knees and ankles, and promotes a steady, upright spinal position, which is ideal for sitting for extended periods. The pose is widely used to enhance concentration, reduce feelings of anxiety, and support a more regulated sleeping pattern.

Caution: Individuals with chronic or acute knee or ankle pain should avoid Padmasana and use a simpler cross-legged position like Sukhasana (Easy Pose) instead.

7. Halasana (Plough Pose)

Popularly known as the Plough Pose, Halasana is another significant inverted yoga pose that involves stretching and strengthening the back and neck. The asana involves lying on your back and bringing your legs over your head until your toes touch the floor behind you.

Practising Halasana can help stretch the shoulders, back, and hamstrings, which may support improved overall flexibility and mobility. As an inversion, Halasana may also help in calming the nervous system, which is beneficial for relieving stress and tension and improving sleep quality. Its pressure on the abdominal area may stimulate the digestive process.

Important Safety Note: Similar to Sarvangasana, Halasana is an inversion that places stress on the neck and should be avoided by individuals with neck injuries, high blood pressure, diarrhoea, or women in advanced stages of pregnancy. Always approach this pose with caution and under expert guidance.

Conclusion

Yoga is not just a form of physical exercise; it’s a complete approach to a healthier and more balanced life [1]. Asanas such as Bhujangasana, Vajrasana, Tadasana, Sarvangasana, Chakrasana, Padmasana, and Halasana offer unique benefits, from physical alignment and digestive support to stress reduction and enhanced focus. When practised regularly and correctly, these poses can be a foundational part of your journey toward holistic well-being. However, consistency, proper technique, and mindful breathing are key. Whether you’re a beginner or experienced, incorporating these poses into your routine can help you move towards enhanced vitality and a deeper connection with yourself.

Disclaimer

This article is intended for general informational purposes only and does not constitute medical advice or a recommendation for treatment. The practice of yoga should complement, not replace, medical treatment. Please consult a qualified healthcare provider for any medical conditions and a Certified Yoga Instructor before starting any new fitness or wellness routine. Perform challenging yoga poses, especially inversions like Sarvangasana and Halasana, only under the supervision of a qualified instructor, particularly if you are a beginner or have any pre-existing medical conditions.

FAQs

Can beginners try these yoga poses?

Yes, most of these poses are beginner-friendly, but it’s best to learn under the guidance of a certified yoga teacher to ensure correct and safe alignment and to avoid injury.

How long should each yoga pose be held?

Beginners can start by holding each pose for 15–30 seconds and gradually increase the time to 1–5 minutes, based on their comfort and ability. Prioritise good form over duration.

Are these poses safe during pregnancy?

Many inversions and deep twists, including Sarvangasana, Halasana, and Chakrasana, are generally not suitable during pregnancy. Always consult your doctor and a prenatal yoga expert before practising yoga during this time.

What time of day is best for doing yoga?

Morning is ideal for energising yoga sessions, while evening sessions can help relax and unwind. The best time is the time you can dedicate consistently to your practice.

Do I need special equipment for these poses?

A yoga mat is usually sufficient. You may use props, such as blocks or cushions, for added support, especially in poses like Vajrasana or Padmasana, to make the posture more accessible and comfortable.

References

1. Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase the quality of life. International Journal of Yoga, 4(2), 49–54. https://doi.org/10.4103/0973-6131.85485
2. Golec de Zavala, A., Lantos, D., & Bowden, D. (2017). Yoga poses increase subjective energy and state self-esteem in comparison to “power poses.” Frontiers in Psychology, 8, 752. https://doi.org/10.3389/fpsyg.2017.00752
3. Thakur, V., & Bhatnagar, V. (n.d.). VAJRASANA AND ITS PHYSIOANATOMICAL ASPECT. International Ayurvedic Medical Journal (IAMJ), 5(6), 1329–1334. Retrieved from https://www.iamj.in/posts/images/upload/1329_1334.pdf
4. Bhatnagar, V. (2019). Importance of Chakrasana in the Present Generation. Journal of Ayurveda and Integrated Medical Sciences (J-AIMS), 4(6), 263-267. Retrieved from https://www.researchgate.net/publication/373106903_6_Importance_of_Chakrasana_in_Present_Generation