The mountain pose or tadasana is one of the major poses of yoga that is extremely beneficial for the body, soul and mind. All you need to do is stand up straight by keeping your arms side by side your body. Then arches your feet by placing your weight over your balls and rhythmically breathe and focus on your awareness. While breathing out, let your anxiety and worry leave out. Slowly, separate your heels making sure that your big toes are pressed together. Now, spread your toes apart while lifting them up and then attach them again.
Now bend your knees slightly and then straighten them out again. Now be focused on your breathing while performing the pose. Once down, now you need to concentrate on your truck and pelvis. All you need to do is maintain a level while drawing your abdomen in and form a curve on your pelvis bone. Now your arms and shoulder, make sure that your blades are in straight line and stretch out your arms including fingers then placing them back again. For a beginner, you can practice it and slowly go to the enhanced form.
Downward Facing Dog Pose
Another of the well-recognized pose that is popular among yogis Adho Mukha Svanasana that help in building strength. You need to bend down in such a way that your knees and hands have the weight of your body. Make sure that your shoulder and wrist are parallel to each other, palm down towards the floor. Now, pull your upper back out while searching your elbows and spreading your fingers apart. Distribute your weight in such a way that your toes and hands hold it evenly. While you pull your lower back out, you need to inhale and keep your breath normally. It will make your spine lengthen and will take your hip bone towards the ceiling.
Now, make sure that your arm muscles are firm and fingers are stick to the mat. Draw your shoulder muscles in such a way that they are near your ribs and collarbones broadens. Keep rotating your arm till you are able to see that thumb and elbow are now facing each other. Bring your things towards your chest while sinking on your heels. Hold for few minutes then come back to relax position. Repeat it a few more times to better it.
Kumbhakasana is one of the asanas that is done to strengthen your spine and arms. Plank pose is similar to downward facing dog pose. Start off like that with should and palm parallel to each other, smooth breath via the nose and keep your focus on a single point. Now slowly, press down your hand and forearms while spreading your fingers making sure that your chest is in the air. Keep your gaze focus on your hands and stretch out your neck while drawing abdomen towards the spine. Now, bring your head and body in one line while stepping back a little.
Now, try to bring your spine out while keeping your body steady trying to take your weight off your thighs. Make sure that your body and head are aligned. Then, slowly broaden your collarbone and shoulder blade without rolling your hands. Try to lengthen your legs while putting your weight on your heels and bringing your body up towards the ceiling. Be in that pose for few minutes and keep your breath steadily. This will work fabulously for your stamina and strengthen your muscles. Then, slowly lower back down to your knees in a relaxed position and repeat. At last, come back down in a child pose to give your body a relaxing posture.
Trikonasana is not only for your body shape but also for your eyes. It is very effective when it comes to your eyes and body shape. Stand in such a way that there is a comfortable gap between both of your legs. Then slowly turn your right and left leg in such a way that it forms 90 degrees out and 15 degrees respectively. Now, make sure to align your right heel centre with the left foot centre. Just balance your weight on both legs equally. Now, slowly inhale and then bend from your hip area to the right side while exhaling. Your right hand must be towards the group while left hand towards the ceiling or sky.
You need to be focused on the left hand, keep your eyes trained on the fingers and don't let your knees bend out. Make sure that the hands are in a straight line. Your right hand must be on your shin or near your foot on the ground. Your head must be in a neutral position. Also, it is not forward or backward bend, you need to be sideward bend and relax while exhaling. The more you stretch, the more comfortable you will be. Now, come back to relaxing position while inhaling and keeping your feet and hands straight. Repeat the whole posture with the left side.
Vrksasana is quite a challenging posture since you need to stand on a single foot. Now, stand straight while keeping your hand by your side. Now, slowly put your weight more on the left foot while bending your right knee in. clasp your right ankle with the help of your right hand. Now, place the sole of your right heel and press it down in your groin of the left leg. Make sure that the toes are in a downward direction and pointing the floor. While on the other hand, your pelvis centre must be right over your foot of the left side.
In the next step, you need to rest your hands on the rim of your area that lies on the pelvis and then stay in the position. However, you need to make sure that the rim is exactly in the parallel condition with the floor. Now, your tailbone must be lengthened towards the floor and then place your sole of right foot on the inner thigh. Keep your eyes tact at a single point in a soft manner while being balanced. The point must be just a few feet away from where you stand. Stay in the position for few seconds and then come back to relaxing position. Repeat it with the next foot.
Warrior 1 Pose
Virabhadrasana 1 is easy if you are practising it carefully. Stand straight similar to tadasana. Maintain some distance between your feet and then place your arms by your side. Keep your breath focused on a single point and make sure that your mind is relaxed. Then, while drawing yourself in slowly take a left turn. Bring some feet distance between your feet while exhaling. Turn in such a way that your right foot is making an angle of 90 degrees with your body and left is at 45 degrees. Now, make sure that your foot is turned while your pelvis must be at the front only.
Exhale and put your weight on left foot, bend your right knees. Now, lift off your foot archer and rotate ankles slowly in a way that makes a perpendicular angle with the shin. Lift up your chest, broaden your belly and then make sure that your palm and fingers are reaching out. Keep your eyes trained on your thumb and ears away from the shoulder. You need to maintain your balance for a minute before moving back to a relaxing position. Repeat the process with another side.
Warrior 2 Pose
Virabhadrasana II - the incarnation of Lord Shiva will help in the increment of your stamina and strengthen your muscles. Similarly to the first one, you need to stand straight. Jump a little while exhaling and bring a gap of around 3 feet between your legs. Now, stretch your hands apart in such a way that it is on your side parallel to the mat with palm down situation. Then slowly turn right foot in such a way that a 90-degree angle is formed and then align it with left foot make sure that the kneecap of the left leg is aligned with the left the ankle centre
Then, bend down while exhaling making a perpendicular with the shin. Now, take your left thing in such a way that it comes parallel to the floor and anchor your weight to the right. Stretch out your shoulder and torso in such a way that they exert some pressure. Look over your left-hand fingers while you stay in such a position. Then come to a relaxing position and repeat it with the right side.
Seated Forward Bend Pose
Paschimottanasana is the best to keep concentrated and let your mind focuses without distraction. Sit down on the floor in such a way that your buttocks is supported by the mat and your legs spread out in front of you. Press your heels and slight press your weight to your left buttock and then repeat it with another side. Turn down to one side and press on the mat. Make sure that your tips of fingers are on the floor as well right beside your hip. Your groins must be deep towards pelvis and keep it for some time. Lengthen out your tailbone away and then place your hand on the soles. Make sure that your thump traces the sole area with elbow lengthen out.
While your head is raised, hold onto the side and lift your elbows out of the floor. Your lower belly must be able to touch the thigh followed by upper belly, rib area and head. You need to keep on inhaling while performing the stretch to be calm and composed. When your torso will oscillate you need to take a deep breath in. after few minutes relax and then repeat it again.
This pose is extremely essential for the rejuvenating and energizing the restoration process. Lie down on the floor or your yoga mat in a straight position. You can keep a blanket below your neck and shoulder area. Then, bend your knees while keeping you sole to the ground bringing them in so that you are on your hip bone. Place your inner arms and feet actively to the floor and bring your tailbone to pubis.
Lift off your hip area above the ground so that you are parallel to the feet and thigh. Then, clasp your hand on your pelvis area through the arm are so that the toes of your shoulder are stretched. Now, bring your hip area towards the ceiling while lifting it up and brushing your knees in a forward direction. Then, place the chin away and be firm on your back while lifting the space neck up to torso.
Balasana is the most relaxing pose that can help you in a lot of ways. Sit on your knees while placing them below your hip area and focus on your inhaling and exhaling. Bring some space between your knees and touch your toes while sitting on your heels. Make sure that your spine is straight with no bending. Now, bend slowly while resting your chest area on the thighs and head on the floor. Slowly, bring your hands above your head and stretch them out but don't force them. Also, the palm must be in the downward direction. Now, press your body in such a way that your buttock is in the contact of your heels.
Make sure that there is a pressure applied during stretching towards your armpit and fingertips. Then take deep breathes and bring yourself into a relaxing position by relaxing your elbow area. Your back upper must be broadened up while your lower one must be relaxed and soften. This will open up the knot of tension from the shoulder, neck and arms. Stay in this position for a minute while inhaling and exhaling slowly. This will regulate your heart rate. Gently come back to the relaxing position and then repeat it again.