Yoga originally started in India, is an ancient practice followed for ages to stay fit and healthy. Due to the enormous power of healing and nurturing, yoga asanas have been included in the fitness regime of most people all over the world. Though many people still feel that yoga is not an intensive workout, research has already proven that regular practicing yoga asanas help in everything including weight loss, muscle building, stamina and endurance improving, boosting digestion, and overall fitness, and soothing the mind.
Do you always feel lethargic and tired? Do you think that you are not energetic or inactive as compared to your counterparts? A daily 30-minute or less workout with these 12 yoga asanas will make you feel more energetic and less procrastinating, and help you regain the body-mind balance.
These are the highly recommended simple and beginner-friendly yoga asanas, that most of the yoga experts suggest, with their benefits. Try to practice them daily and see the difference!
1. Surya Namskara
It is the ultimate yoga asana. Even if you perform 10 sets of Surya namaskar it is enough for the overall healthiness of your body. It is usually performed at the dawn but can be practiced at any time of the day. Generally performed at the beginning of the ashtanga yoga practice. All eight limbs are involved during the practice of Surya Namaskara.
It helps in better functioning of the body along with improving mental health. Surya namaskar corrects body posture, promotes balance, regulates hormonal cycle, boosts your energy, increases blood circulation, strengthens the heart, builds muscles, tones your body, enhances immunity, gives you a strong respiratory system, and many more.
2. Vrikshasana
It replicates the steady yet graceful stance of a tree. The body balancing act improves focus and determination. It builds single-mindedness, determination, and commitments towards your goal. Along with strengthening the legs, stretching the arms and spine, it improves concentration.
3. Garudasana
It is known to improve the sense of balance. It improves the concentration and releases upper back tension. It stretches hips, thighs, shoulders, and spine. It loosens the tendons and joint muscles.
4. Seated Vakrasana
This asana increases the elasticity of the spine and relieves the vertebrae stiffness. It helps in digestion and regular secretion of the digestive juices. It is a good way to warm up the body before practicing other yoga asanas.
5. Paschimottanasan
It is a forward bend in the seating position. It gives you an intense dorsal stretch. This is a classic pose from hatha yoga. It gives your whole back- from your spine, calves, hips to hamstring- a very good stretch.
It calms the brain and relieves stress. It reduces anxiety and enhances a good mood. It stimulates kidney, liver function, and uterus. It soothes the symptoms of menopause and menstrual discomfort. It aids indigestion.
6. Ardha Mastyendrasana
Ardha Mastyendrasana or half spinal pose energizes the spine, twisting and wrangling out all the stiffness from your back. It relives the upper and middle back pain, stretching the shoulders, hips, and neck. It also removes the pain due to sciatica.
7. Gomukhasana
Gomukhasana or cow face pose is a seated pose usually used for meditation purposes. It stretches the thigh, thorax, hips, and ankle. It removes the stiffness from hips joints and improves the flexibility of the back. It improves kidney functioning and beneficial to those who are suffering from diabetes.
8. Balasana
Balasana, also known as the child Pose, is, considered one of the most effective poses for people with sleep-related issues. The calmness and stability provided by this asana translate into sleep very quickly.
It stimulates the Anahata chakra because it stretches the spine as you go down on your chest and stomach. this is often why the asana relaxes both your body and your mind, releasing all the dissipated energy.
9. Bhujangasana
It is a beginner backbend yoga asana that prepares you for deeper back bending exercises. It is an essential pose in the surya namaskar and can be an alternative to the ardha mukha svanasana. It is known for its ability to increase the flexibility of the spine. It opens the shoulders and chest thus increasing the lungs’ capacity and is therapeutic in asthma.
10. Shalabhadsana
This simple backbend stretch strengthens your entire back body, from neck to toes. It treats a wide range of problems including lower back pain, postural problems, weakness, or soreness anywhere around your back body, including hips and hamstrings. It strengthens the leg muscles thus reducing arthritis of the knees. Incorrect practice can cause cramps in the leg muscles or lower back so be conscious while performing this yoga asana or perform it under the guidance of a yoga teacher.
11. Matsyasana
It is likewise called the fish pose that advances the elements of the thyroid, pineal, and pituitary organs and standardizes the hormones. This asana gives a decent stretch to the muscles of the throat which makes it one of the useful activities to dispose of the thyroid dysfunctioning.
12. Kapalbhati
While performing this kriya 80% of the toxins from your body are released with the outgoing breath. Thus, the regular practices of kapalbhati kriya detoxify your vital organs, internal system, and the whole body and mind. And this internal detoxification reflects on your face with a radiant glow or ‘shining forehead’ as the name kapalbhati suggests.