There are more poses for the beginning of yoga exercises and here are 6 main poses
Baddha Konasana
Because
of its resemblance to a cobbler's sitting position, Baddha Konasana (Bound
Angle Pose) is also known as the Cobbler's Pose. It is a great asana for
improving your groin and hip position. It is a forward-bending asana that
begins with Staff Pose or Dandasana. Bend your knees by bringing the soles of
your feet together. This forward bending asana is unlike any other forward
bending asana. This asana focuses on opening the hip and supporting the pelvic
area. This assistance to the pelvic area stimulates the reproductive organs,
which is beneficial to both men and women. This asana also aids in the relief
of menstrual cramps. It is very beneficial to have comfortable childbirth if
practised on a regular basis during the pregnancy. Also helps with menopausal
symptoms.
The
abdominal organs, as well as the ovaries, prostate gland, bladder, and kidneys,
are stimulated by buddha Konasana. It energizes your heart, which improves
blood circulation and provides your body with much-needed assistance. This
asana stretches the inner thigh, groin, and knees, giving your body a toned and
agile appearance. If you suffer from depression or anxiety, this asana can help
you overcome them. People suffering from sciatica can benefit from performing
this asana on a regular basis. It is an excellent asana because of its numerous
benefits for our aching and painful bodies. This asana is known to be a
therapeutic treatment for flat feet and similar other problems.
The
forward bending asana aids in the opening of the Anahata chakra's back. It is
especially useful for back pain. This asana should be done either at the start
to open up the hips or at the end to relax your body. If you have a groin or
knee injury, you should avoid this asana. It is critical to perform this asana
while sitting on a blanket because it provides support for your thighs. This
asana is very important if done correctly and with enough time spent on each
step. This is a difficult pose to master on your own; perhaps you should seek
assistance from your yoga teacher or a partner. This pose can be greatly
improved.
Ardha Kurmasana
Half
Tortoise Yoga Asana is another name for Ardha Kurmasana. The tortoise pose is
named after its resemblance to a tortoise. This yoga asana can be extremely
beneficial to your body in every way. Our bodies can be rejuvenated by
performing this asana on a regular and proper basis. Every movement of this
asana stretches the organs to their maximum.
The
shoulder movement improves, as do the muscles in the surrounding areas. The
abdominal muscles become toned and more flexible. This asana stretches the
lower part of the lungs, which helps with breathing. It also increases lung
capacity, which is important if you have breathing problems like asthma. The
pressure applied to your neck and head alleviates migraine symptoms. Its
ability to relieve stress qualifies it as a stress buster.
Stomach
issues are also addressed. If you have indigestion or constipation, this asana
will greatly help. With the help of the asana, the digestive system is back up
and running. Each organ receives a fresh supply of blood to ensure a smooth
functioning bodily system. The increased blood supply relaxes the brain. This
asana will help you with many of your sleeping issues. It is an effective sleep
aid.
Backache
issues are a thing of the past. Ardha Kurmasana stretches the spine, relieving
backache and spine problems. Your heart remains healthy due to the level of
blood circulation. Bending and stretching improve the flexibility of your arms
and hips. Toning gives your body great shape, which keeps you positive and
healthy.
Internal
organs are thoroughly massaged to provide your body with the extra zing it
requires. It is an excellent treatment for both anaemic and diabetic patients.
It is strong and sturdy due to the pressure on the thigh and legs. Because of
the asana's position, it also tones the thigh muscles. The stretch provided by
the asana lengthens the spine. It is a benefit in disguise because it cures a
variety of ailments.
Dog with Downward Facing (Adho Mukha Svanasana)
Downward
Facing Dog stretches and strengthens the hamstrings and calves while also
strengthening the arms and legs. The pose also works to strengthen the
external oblique abdominal muscles.
Downward
Dog, as a mild inversion, reverses the normal forces on your spine and
increases blood flow to your brain. It may even help relieve chronic back pain
when incorporated into a weekly yoga practice.
The
most common mistake that beginners make in Downward Facing Dog is not releasing
their heels toward the floor. When you are on the balls of your feet, the
trajectory of the pose shifts forward rather than back. Unless you shift your
weight back into your heels, it will never be a resting position.
This
does not imply that the heels must touch the floor; rather, they must be moving
in that direction. If your teacher adjusts you in this pose, it will most
likely be to gently pull or push your hips back. Keep that feeling in mind and
use it to help you adjust.
Tadasana
The Mountain
pose's alignment draws a straight line from the crown of your head to your
heels, with the shoulders and pelvis stacked along the line. Because everyone's
body is different, concentrate on rooting down with your feet and lengthening
up with your spine.
Mountain
Pose improves your posture and body awareness, as well as your legs' strength
and alignment. Tadasana may not appear to be much, but keeping your body
active and aligned is difficult. You're not just standing anywhere. You must be
aware of every part of your body and its role in stacking your bones and
keeping your spine long. If you engage your leg muscles as strongly as
possible, you may even break a sweat.
Because
this pose appears to be so simple, it is easy to overlook its significance or
rush through it. Instead, make sure to start each practice with at least one
really attentive Tadasana. It's an excellent way to check in with your body and
prepare to be mindful of your form throughout all of your poses.
If
you are a beginner, you can improve your body awareness in Tadasana by placing
a block between your thighs and rotating them inward. The block should be
turned so that the short end is facing forward. Squeeze the block with your
legs and roll it slightly backwards to feel the thighs engage and rotate.
Take
several deep breaths in this manner. Then remove the block while continuing to
move your thighs as if the block was still there.
It
is not necessary to use the block every time, but doing so helps your body
remember how to rotate the thighs inward.
Virabhadrasana I
The
most important thing to remember in Warrior I is that the hips should be facing
forward. Consider your hip points to be headlights, and they should be roughly
parallel to the front of your mat. This may necessitate a more expansive
stance.
Warrior
I builds leg and upper arm strength, improves balance and core strength, and
stretches the muscles around the hips. You get a good stretch of the front and
back thigh muscles (quadriceps and hamstrings), hips, and chest, as well as a
back extension of the erector spinae. It is a hip opener, which is beneficial
after sitting all day. If you have sciatica, this pose may be beneficial. It is
also an energizing pose that allows for improved breathing and circulation.
As with any
lunge, protect your forward leg's knee by not extending it past your toes. It
should reach your ankle.
Squaring
your hips to the front is the most difficult part of this pose. Place your
hands on your waist and feel for the bony part of your pelvis that sticks out
on both sides if you're not sure what squaring the hips to the front means.
These are known as hip points. As if they were headlights on a car, they should
face the front of the mat. You can tell if they are facing forward at an angle.
Draw the front leg side back and the back leg side forward until the headlights
are in the proper position. If necessary, move your feet closer to each side of
the mat.
If
you have balance issues or an injury to your hips, knees, back, or shoulders,
avoid this pose. If you have a neck problem, instead of tilting your head back,
keep your neck in a neutral position. If you have shoulder pain, raise your
arms to parallel instead of bringing them together over your head, or keep your
hands on your knees or hips.
Virabhadrasana II
Unlike
Warrior, I, the hips in Warrior II face the side of the mat. When transitioning
from Warrior I to Warrior II, the hips and shoulders are open to the side.
You'll
also rotate your back foot 45 degrees, angling your toes. Aim to keep your
front knee stacked over your ankle in both Warrior poses. Your front toes
should point forward.
Maintain
vigilance over your right knee. It has a tendency to gravitate toward the
centre. Maintain a right-angle shin to the floor, with the knee tracking over
the middle toe of the right foot.
Make
sure you comprehend the difference in hip alignment between warrior II and
warrior I. The hips in warrior I point forward. The hips in Warrior II point to
the side. Feel for the bony part of your pelvis that sticks out with your hands
on your hips. Check that your hips are level and facing the side of your mat.
Examine
your back arm to ensure that it is not sagging. Parts of the human body that we
cannot see can have a life that is their own. Try this trick to help insure
your arms are supported. Rotate your arms so that your palms face up. Engage
your triceps, then keep them engaged as you lower your palms. Check to see if
you tense your shoulders during this process.
These are the links you can learn more posesess
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