12 YOGA ASANAS THAT YOU SHOULD PRACTICE DAILY

 12 Yoga asanas that you should practice daily.

"THE NATURE OF YOGA IS TO SHINE THE LIGHT OF AWARENESS INTO THE DARKEST CORNERS OF THE BODY.” 

— Jason Crandell.

NAMASTE 🙏

Because of today's busy lifestyle most of us are unable to workout on a regular basis. busyness coupled with time constraints can lead to stress and anxiety. 

Stress and anxiety are the two Major enemies of healthy Mind and Body.  As we know yoga is a good therapy for many health issues so when you are running short of time just practice some of these simple and effective asanas mentioned below and you are done with your workout for the day .

Practicing these asanas on daily basis will not only keep you energetic for the whole day, but gives you  more strength, improved flexibility, improved concentration level, improved blood circulation by which your entire body gets benefited.

Yoga is designed to encourage relaxation techniques that helps you to completely reduce stress. Hence it benefits physically, mentally and spiritually as well. You will definitely feel fresh and Active after Practicing these postures.

Hie there! I am Priyanka.V and today I am here with some amazing asanas which you must inculcate in your daily routine and practice daily for your healthy Mind,Body and spirit.

So without further ado, let's get started.

1) BHUJANGA ASANA (COBRA POSE):

BHUJANGA ASANA (COBRA POSE)

The name is derived from the Sanskrit word 'Bhujanga' which means 'Snake' and 'Asana' which means 'posture'.

This is one of the rejuvenating exercises that resembles the posture of cobra and is great for reducing the stiffness of the lower back.

It helps to open up the chest and shoulders and improves your breathing pattern.

HOW TO DO:

a) Lie down on your abdomen keeping heels and toes together knees straight and chin on the ground.

b) Now slowly bring your hands next to your chest.

c) Inhale, lift your chest up off the floor by straightening your arms, lift the torso from the waist up off the floor arching the spine backward.

d) Tilt the head as far back as possible and hold the posture for the duration of at least 60 seconds.

e) Exhale and reverse to the position as in point (a)

f) Repeat thrice.

BENEFITS:

a) Helps in strengthening and improving the flexibility of back muscles.

b) Relieves depression and fatigue.

d) Excellent to promote fertility and reduce menstrual pains.

e) Improves your breathing pattern.

f)  It gives a good shape to your abdomen.

g) Strengthens your shoulders, chest, back, and buttocks.

2) TRIKONASANA (EXTENDED TRIANGLE POSE):

TRIKONASANA (EXTENDED TRIANGLE POSE)

It is a standing posture. It is one of the most useful postures for the whole body. It's the posture that will work on the sides of your bust, ankles and legs abdomen, kidney, lungs, and pancreas.

It improves balance and increases concentration.

HOW TO DO:

a) Stand on your mat, keeping your feet parallel,  arms, and back straight.

b) Part your legs a little wider as shown in the image.

c) Turn your right foot out nighty degree. To balance in this posture align the centre of your right heel with the centre of your left foot.

d) Now slowly bend your body towards the right foot downward from the waist allowing the left hand to come up in the air and right hand towards the floor placing your palm next to your foot touching the ground. (You can also use yoga blocks and place it near your feet if your hand is not touching the floor.)

e)Hold this posture for a while, breathe slowly.

f) Relax and repeat thrice.

BENEFITS:

a) Stretches the back muscles and improves the flexibility of the Spine.

b)It relieves from backache, gastritis, acidity and indigestion issues.

c) Alleviates depression.

d) Strengthens the pelvic area and tones the reproductive system.

e)This yoga posture helps to remove tensions in the back.

3) VRIKSHASANA (TREE POSE):

VRIKSHASANA (TREE POSE)

Tree pose is a great balancing posture that strengthens ankles and improves your concentration level. When your mind is anxious, disturbed or your body is stressed and tired you need to practice tree pose. Trust me you will immediately feel calm, patient, and Relaxed.

This asana provides peace, purity, and stability.

Tree pose is all about keeping things in balance.

HOW TO DO:

a) Stand straight on your mat i.e. stand with both feet touching from the heel to the big toe keeping the back straight.

b)Now slowly pick up your right leg and try out a low tree at first and if you can balance it properly, try to take the leg a little higher and once you are feeling stable, you can pick up your foot and rest it on your left thigh.

c) Now, bring your hands to the centre in Namaskar mudra.

d) If you are steady here, raise your arms, bring them up above your head, and stretch keeping your hands in Namaskar mudra.

e) Fix your gaze at one particular point so that you are stable in the position.

f) Hold it for 1 minute or till 5 to 10 breath count as per your comfort. and then gently relieve your arms and then your leg.

g) Relax and repeat.

BENEFITS:

a) Makes you feel calm, patience.

b) Relieves you from stress and anxiety, improves your mood.

c) Improves your concentration level.

d) Develops a stable and peaceful mind.

e) Builds strength in the ankles, soles of the feet and calf muscles, tones the abdominal muscles.

f) Boosts energy in the body.

Note: Vrikshasana practice should be avoided by patients with arthritis and vertigo.

4) SETU BANDHASANA (BRIDGE POSE):

SETU BANDHASANA (BRIDGE POSE)

Derived from the Sanskrit word 'Setu' meaning 'bridge' and 'Bandh' meaning 'lock'.

It is a classic backbend that helps to open the chest and stretches thigh muscles.

This pose brings flexibility to the spine, neck, arms, hip and shoulder joints.

HOW TO DO:

a) Lie down on your back.

b) Now put your feet on the ground near the butt.

c) Slowly raise your body, hip region high off the floor as much as you can. (This helps to resolve the tensions in the upper body.)

d) Hold it for 60 seconds and then slowly return back on the floor.

e) Rest for a while and then again Repeat the procedure. 

BENEFITS:

a) Improves posture.

b) Alleviate back pain. 

c) Helps alleviate stress and mild depression.

d) Keeps the brain and heart-healthy.

e) Gives a good stretch to muscles of gluteus, back, and hamstrings.

5) VIPARITA KARANI (LEGS- UP -THE- WALL POSE):

VIPARITA KARANI (LEGS- UP -THE- WALL POSE)

This posture is similar to Sarvangasana (shoulder stand). This asana is a slightly simplified version of Sarvangasana.

This asana is very effective in improving the overall blood circulation of the body.

Lifting your legs up against the wall will pump blood to the heart faster and this improves circulation by which your entire body gets Benefited.

This asana helps relieve the entire body and mind from any kind of tensions, stress, anxiety, depression, etc 

HOW TO DO:

a)Lie down on your back, keeping legs and feet together with arms straight, palms resting on the ground.

b) Gently lift up both the legs straight without bending your knee towards the sky. Support your hips with both hands. Your elbows resting on the ground. Tuck the chin slightly into the chest, focus on your breath. Hold the position. (you can also take the support of the wall. In this case, you'll need to rest your legs vertically (or nearly so) on a wall.)

c) If you feel like coming up back, slowly bend your knees, get your knees close to your forehead, and without lifting your head up slowly get your legs down. Rest for a while. Repeat.

BENEFITS:

a)This position gives you immense peace and relaxation and hence better sleep.

b) It helps drain any excess fluid which has accumulated in your legs.

c) Helps improve your digestion.

d)Your organic tissue will receive more oxygen which in turn will reduce the tension in your muscles. 

6) VIRABHADRASANA  (WARRIOR POSE 2):

VIRABHADRASANA  (WARRIOR POSE 2)

It is a standing posture that helps build focus, stability, and enhances concentration level.

HOW TO DO:

a)stand straight on your mat with your feet hip-distance apart and your arms at your sides.

b)Now step your right foot forward as shown in the image and bend your knees into a lunge (90 degrees), your toes are pointing to the top of the mat. 

c)The back leg is straight and strong and your foot turned out to a 45-degree angle.

d) Make sure that your front foot heel is in line with the back foot ankle. So that you can balance in the posture properly and for a longer duration.

e) Hold the posture for atleast 60 seconds and then repeat on the left side.

BENEFITS:

a) This posture strengthens your shoulders, arms, legs, ankles, calves, and back muscles.

b) opens up the chest, hips, and lungs. 

c) Improves blood circulation, Increases concentration level, and helps develop a peaceful and stable mind.

7) BITILASANA MARJARYASANA (CAT-COW POSE):

BITILASANA MARJARYASANA (CAT-COW POSE)

The cat-cow pose is one of the simplest asanas to practice. It is a perfect warm-up sequence.

This posture activates the tailbone emphasizing the riot movement of the spine, which increases its mobility.

HOW TO DO :

a) Start with a tabletop position.

b) Inhale, Tuck your toes in, arch your back and take your chin up. This is the Cat pose. 

c) Now for Cow pose, drop your head, tuck your chin towards your chest, draw your belly in, make almost 'c' curve with your spine (i.e. round it up towards the ceiling), and extend your toes.

d) Repeat the sequence for at least 10 times.

BENEFITS:

a) Improves posture and balance.

b) Increases flexibility of the neck shoulders and spine.

c) Helps relieve stress from menstrual cramps and lower back pain.

d) Stretches the muscles of the hip, back, abdomen, chest, and lungs.

e) It gives great flexibility to the spine.

f)Helps in toning the gastrointestinal tract and female reproductive system.

8) BALASANA (CHILD POSE):

BALASANA (CHILD POSE)

One of the resting pose that we usually do as a counter asana for various asanas practice.

It enables you to reconnect with your inner child.

It is one of the best relaxing asana everyone loves to practice.

HOW TO DO:

a) Sit in the vajrasana pose ( i.e. on your heels).

b) Keep your spine neutral and spread your knees hip-width apart.

c) And then slowly raise your hand and move forward place the palms in front of you extending your arms as much as possible.

d) Rest in the pose for as long as needed.

BENEFITS:

a) The benefit of this posture is linked to the entire digestive system.

b) This asana is super calming for the mind.

c) It Elongates the lower back. 

d) It gives you physical as well as mental relaxation.

e) Relieve anxiety, alleviate stress, and also helps fight insomnia.

f) Most importantly, relieves backache.

9) SURYA NAMASKARA (SUN SALUTATIONS):

SURYA NAMASKARA (SUN SALUTATIONS)

It is a dynamic exercise that can be done by anyone at any age. These 12 postures are quite easy and hence the persons of all age groups can practice them.

Surya namaskar alleviates the diseases of the mind and body. It helps to calm your mind and body and Relieves you from any kind of stress and anxiety you are suffering from.

If you want to keep yourself healthy make sure that you are indulging yourself in an exercise like Surya namaskar. It has got numerous benefits. It works on almost every muscle of the body.

I HAVE ALREADY COVERED SURYA NAMASKARA IN MY PREVIOUS BLOGS CHECK THE LINK HERE:  https://yogaunlockurmindbodyandsoul.blogspot.com/2020/06/surya-namaskar-sun-salutations-and-its.html

10) PASCHIMOTTANASANA (SEATED FORWARD BEND):

PASCHIMOTTANASANA (SEATED FORWARD BEND)

It is a powerful, rejuvenating posture that calms the mind and all the muscles.

All the abdominal muscles get vigorously contracted which helps to shed off extra fat accumulated near your belly area.

HOW TO DO: 

a) Sit down on your mat keeping your legs in the front and knees straight, arms close to the head.

b) Slowly attempt to bend forward and try to hold the great toes with your hands and then try to put the face between the knees. Elbows should rest on the ground.

c) Hold the posture for 60 seconds and then relax and repeat thrice.

BENEFITS :   

a) This is a powerful abdominal exercise. It cures abdominal diseases like constipation and other digestive disorders which in turn benefits your skin.

b) It relieves stress and anxiety which are considered as two major enemies of the healthy body.

11) PURVOTTANASANA (UPWARD PLANK POSE):

PURVOTTANASANA (UPWARD PLANK POSE)

Upward Plank Pose is an intermediate heart-opening backbend yoga pose that strengthens the overall body.

This is a very good pose to bring into your practice to keep your body healthy. It is an excellent way to strength your core.

It strengthens the arms, upper back, legs, glutes, and wrists, and ankles.

HOW TO DO:

a) Sit comfortably with your legs outstretched in front of you in stick pose( Dandasana). Your hands behind your hips, your fingers pointing towards your toes.

b) Now from the hips roll your legs in, Draw your belly in and up. On an inhale, begin to lift your hips up off the floor, toward the ceiling, pressing into your hands and feet.

c) lift your chest ,  and if you are comfortable in the position then slowly drop your head back.  Breathe normally.

d) Hold for a while and then release slowly. Repeat thrice.

BENEFITS:

a) Stretches the chest, abdomen and front ankles.

b)Strengthens your triceps, wrists, upper back, and legs.

c) It can be therapeutic for fatigue. 

d)Improves the respiratory function.

e) Stimulates thyroid gland.

12) SHAVASANA (CORPSE POSE):

SHAVASANA (CORPSE POSE)

It is the common final pose of a yoga practice. This posture is all about restoration. The body, mind, and soul can all recover during this state.

 It helps remove fatigue and gives rest to the mind. It gives you immense peace and relaxation.

HOW TO DO:

a)Lie on your back with your legs straight and arms relaxed at your side. Your palms facing the ceiling. 

b)Close your eyes and feel the relaxation. Relax each and every part of your body through this posture. 

BENEFITS:

a) This asana when practiced properly helps to calm the mind, reduces stress, headache, fatigue, and anxiety. And thus relaxes your body completely giving you better sleep.

b)Reduces Blood Pressure.

c)Improves Concentration And Memory power.

d)Increases Levels Of Energy.

 Thank you 🙏

P.S. A mere 20-30 mins a day of yoga in the morning will help you lead a much enthusiastic day ahead. Alternatively, if you practice the same in the evening it will help you relieve your day-long stress and anxiety and help you in having a sound sleep. And sound sleep is again a key to both physical and mental health. 

So Start your day with yoga and at the end of the day you will feel the result.

"WE SHOULD ALWAYS KEEP OUR MIND CALM. OUR CALM MIND IS THE ULTIMATE WEAPON AGAINST OUR CHALLENGES."

Go ahead, give it a try and share with your family and friends.

lastly if you enjoyed this post do hit a like button and share your views in the comments section.

Stay tuned to my page will be coming up with more great asanas every week.

There are thousands of variations of yoga poses - doing just these 12 may change your body, but there is so much more to explore that can really have a profound effect for someone really looking to transform in body, mind and spirit . So do check my other posts too and transform your body mind and soul in a positive way.

Have a great day❤️ Stay healthy. Stay happy!!!

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