The 5 Best YOGA Postures You Should Know
For Your Physical and Mental Well-Being
We have detailed The 5 best Yoga postures you should know for your physical and mental well-being. Therefore, as a result it will help you in different aspects of your life, from relieving stress and fighting sleepless nights, to low back pain or relaxing tight hamstrings. Regardless of the ailment you have, yoga will always be of great help to your physical and mental well-being.
Yoga consists of different asanas or postures. Asana is how to say posture in Sanskrit, the sacred language of India. It means seat, as it referred to how the ancient yogis sat to get to meditation. Each asana or posture has different benefits; its ultimate goal always being to calm our mind and tone our body to bring us to a state of meditation and union with our spirit.
The 5 Best YOGA Postures You Should Know For Your Physical and Mental Well-Being
#1 For Concentration –EAGLE POSE (Garudasana)
The Eagle Pose is an entry-level yoga asana. It is a balancing pose that requires you to stand on one leg while tying your entire body. Naturally, this asana involves concentration and focus of the mind on a single point. It is also an excellent stress reliever.
The posture requires (and develops) focus, and it will help calm your mind and set aside distractions.
The pose has several other health benefits as well, including:
- Shoulder and upper back-stretch.
- Also, strengthening of the thighs, hips, ankles, and calves.
- It increases respiratory capacity.
- Improved sense of balance.
Eagle Pose is best practiced in the morning on an empty stomach. Hold for 10-30 seconds.
How to Do Eagle Pose (Garudasana) in Yoga Proper Form, Variations, and Common Mistakes here:
#2 To Calm Stress –CHILD’S POSTURE (Balasana)
Child’s pose is a perfect position if you feel the need to rest and recover. This asana, which is reached from a kneeling position, bringing the forehead to the ground and relaxing the arms along the body, allows the rest of the world to move away as it draws your attention inward.
If you feel mainly drained mentally, emotionally, or physically, the forward fold of the body with the eyes closed promotes feelings of calm and security. Maintaining this pose is an instant stress buster.
This resting position can be held for about 30 seconds to several minutes, depending on how long it takes you to relax into the pose and feel comfortable. Removing stress is the end goal of this position.
While a child’s posture tends to have an immediate effect on stress levels, it also offers other benefits, including:
- Gives a gentle stretch to your hips, ankles, thighs, and shoulders
- Relieves back and neck pain when supporting the head and torso
- Reduce fatigue
- Improves blood circulation
- Release muscle tension.
#3 To Gain Strength –CRANE POSE (Bakasana)
The Crane Pose is an intermediate level asana that requires incredible upper body strength, as well as core balance and stability. Its sister poses that of the crow (or Kakasana), a modified version in which the arms are kept bent is probably what most people know when they start practicing yoga.
The full crane pose is performed with the arms straight, the knees in the buttocks, and the armpits as high in the air as possible. It’s the version that will challenge and enhance your strength.
As with any dynamic balancing asana, the first thing to master is your fear of falling head-on! Daily practice is key to breaking this pose.
The crane pose is often performed closer to the beginning of a yoga class because it requires strength and a lot of effort, but whenever you do it, it is best to practice on an empty stomach. Hold the crane pose for 20-60 seconds to get the full effect.
In addition to significantly improving the strength in your arms and wrists, this pose also:
- Tones and strengthens the abdominal muscles.
- Stretches the upper back and groin
- Increase balance
- It Increases the coordination of the whole body.
#4 For Relaxation –CORPSE POSTURE (Savasana)
It is mostly practiced at the end of a session, the corpse pose (lying on your back while resting your legs and arms) is known for its ability to relax both the body and the mind.
External distractions are finally reduced in this pose, and you can find clarity away from the noise of everyday life. In Savasana, muscle and bone tension are consciously relaxed, and you can take advantage of the benefits of your entire yoga practice.
Practice also increases:
- Body awareness
- Your ability to notice your thoughts.
The corpse pose leaves you in a state of rejuvenation, which is the perfect way to end a yoga session. (Especially if it has been at a fast pace!)
A side note: once you start to relax in a corpse pose, your body temperature can cool down a bit, so keep an extra layer of clothing or blanket on hand.
As long as you are comfortable, the asana can be held for several minutes at a time. Enjoy the serenity, abandon the worries of the day, and focus on the body and the breath.
# 5 For Back Pain –BRIDGE POSTURE (Setu Bandha Sarvangasana)
The Bridge Pose is among the best back pushup yoga poses for beginners. Its versatility means that you can practice it in several ways, depending on what you want to achieve, a brilliant idea for athletes to use it to their advantage.
The asana can be restorative or a dynamic way to improve strength and flexibility. It provides flexibility and depth to the back, which, due to our bad postural habits, tends to stoop. By opening our chest outwards, it compensates for the bad postures in which we bend.
Hold the pose between 30 seconds to 1 minute. Release an exhale, slowly rolling your spine toward the floor.
Other benefits of the bridge pose include:
- Stretches the chest, spine, and neck
- Improves digestion
- Rejuvenates the body, including tired legs (great for athletes)
- Reduces back pain
- Helps with fatigue and insomnia
- Stimulates the abdominal organs and lungs
- Relieve the stress
To Whom Yoga Is Useful and Suitable
Due to its benefits, yoga is particularly suitable for people suffering from anxiety and depression, back pain and postural problems, over 65 and people who have osteoporosis, people with diabetes, and people with reduced lung capacity.
Yoga is a practice that adapts to the possibilities of each person and can be easily customized according to different problems and physical characteristics.
Contraindications of Yoga
For a healthy person, there are no real contraindications if you practice in a yoga studio. The risks associated with the practice are more related to “home” lessons where there is no control and guidance from a teacher able to correct positions and give precise indications based on the physical characteristics of the person.
In some cases, like all disciplines, small accidents can occur most of the time caused by wanting to overdo it: in yoga, it is essential to listen to your body and proceed step by step, for example, avoiding trying to do advanced positions if you practice from little. More generally, it is useless to force yourself to try to take a position that one is not yet able to practice.The 5 Best YOGA Postures You Should Know For Your Physical and Mental Well-Being. Take the 12 Week Yoga Burn Challenge Here