7 Most Beneficial Yoga Poses

In these tough times of the coronavirus pandemic, yoga has come to the rescue for all of us. With all the unique yoga poses and their benefits, one can achieve the physique of their choice in just a couple of days. In this article, we will be talking about some of the most popular yoga asanas, such as Bhujangasana, Vajrasana, Tadasana, Sarvangasana, Chakrasana, Padmasana, and Halasana. Let us have a look at all of these yoga poses in detail.

1. Bhujangasana

Also known as the cobra pose, the word bhujangasana is a mixture of two words, bhujang which means cobra, and asana which means 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. The benefits of bhujangasana include strengthening of the spine, stretching the chest, lungs, shoulders, and abdomen, toning the hips, therapeutic for people suffering from asthma, and improving the male and female reproductive system. These yoga poses can make your spinal system agile and can improve digestion and the functions of the liver and kidney as well.  

2. Vajrasana

It is the simple sitting on the knees yoga pose. Its name is derived from the Sanskrit word vajra, which means diamond or thunderbolt. Vajrasana has many benefits such as helping in digestion, preventing constipation, strengthening pelvic muscles keeping the mind stable and at peace, curing digestive acidity and gas formation in the tummy, helps in relieving knee and back pain, strengthening thigh muscles and sexual organs, and also helps in reducing obesity and period cramps. If you find the pose a bit uncomfortable, you can keep a folded or rolled blanket under yourself. This will take the pressure off your knees and ankles and will help you feel comfortable with the yoga pose.

3. Tadasana

Also known as the mountain pose, it is a classic pose that forms the foundation of all the yoga asanas in total. The benefits of tadasana include improving the overall flexibility of the body, relieving pain from the body, and building the overall strength of the body. It also helps in the healthy weight management of an individual, provides relief from stress, and also improves the breathing pattern. Tadasana increases body awareness to correct the alignment and imbalances of the body. It is also beneficial in relieving sciatic pain, boosts circulation, and tones the core muscles.

4. Sarvangasana

Its name is derived from Sanskrit, where sarv means all and Anga means body parts. Thus, Sarvangasana is a yoga asana involving all body parts. In this yoga asana, you lie on your back and make a 90-degree angle with your legs. Then, lift your buttocks off the ground, using your hands as support, and then balance the entire body on your shoulders.

Benefits of Sarvangasana include improving blood circulation of the body, strengthening the spine, improving the functioning of the male as well as female reproductive systems, improving digestion and preventing constipation, and helping in getting rid of dark circles. Also, the duration of yoga poses should be fixed, i.e., 20 seconds in the beginning to five minutes at most.

5. Chakrasana

Also known as the wheel pose or Urdhva Dhanurasana, is a deep backbend posture that gives flexibility and strength to the spine. This yoga asana should never be practised without proper warm-up beforehand.

The benefits of chakrasana include expanding the chest, which results in the inspiration of more oxygen, which may prove beneficial for asthma patients. Chakrasana also reduces stress and tension and improves eyesight. It improves the elasticity of the spine and also reduces the fat percentage in the abdominal area.

It stimulates the endocrine glands of the body and maintains the body’s metabolism at optimal levels. Chakrasana also enhances the purification and circulation of blood and is beneficial in cases of infertility and osteoporosis.

6. Padmasana

From physical to spiritual levels, this yogasana heals you from head to toe. It rejuvenates the whole body and leaves you with a feeling of peace and well-being. The benefits of the padmasana pose are immense which include relieving mental stress, improving digestion and reducing constipation, easing the process of childbirth, strengthening the joints of knees and ankles, reducing menstrual cramps, helping in increasing concentration and focus, reducing fear and anxious nature, helps in a better sleeping pattern and improves the posture of the body. Padmasana also decreases the intensity of backaches.

7. Halasana

Popularly known as the plough pose and as halasana in Sanskrit is an inverted yoga pose that stretches, strengthens, and relaxes your body. The yoga asana involves lying on your back and placing your feet on the floor behind your head. Halasana is an inversion of the body, which means that your heart is positioned above your head.

Practising Halasana daily enhances the flexibility of the body, which improves muscle and joint mobility. Plow Halasana allows the body to relax, which helps in relieving stress and tension from the body, both physically and mentally. Giving yourself time to relax and rejuvenate may help you in feeling more rested and at ease. In turn, you may find it easier to fall asleep and have a sound sleep.

Read Also: Health Benefits of Ustrasana (Camel Pose)

Conclusion

Yoga is not just a form of physical exercise; it’s a complete approach to a healthier and more balanced life. The asanas like Bhujangasana, Vajrasana, Tadasana, Sarvangasana, Chakrasana, Padmasana, and Halasana offer unique benefits, from improving digestion and posture to reducing stress and enhancing flexibility. When practised regularly and correctly, these yoga poses can greatly enhance physical strength, emotional stability, and mental peace. 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 holistic well-being and a deeper connection with yourself.

Disclaimer: This article is for informational purposes only and is not a substitute for medical advice. Please consult a certified yoga instructor or your healthcare provider before starting any new fitness or wellness routine. Perform yoga under supervision if you are a beginner or have medical conditions.

References

Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga, 4(2), 49–54. https://doi.org/10.4103/0973-6131.85485

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