5 Must Do Yoga Poses

Some days, there may not be enough time for a full-fledged yoga practice. However, most mornings will allow for this 15-minute regime to help you wake up on the right side of the bed.

1. Ushtrasana (Camel Pose)
Sit in Vajrasana. Come on to your knees and kneel, keeping a shoulder-width gap between your knees. Lean backward, reaching out for your right heel with the right hand and the left heel with the left hand. Push the hips forward.
Benefits: It helps in relieving backache. It is beneficial for the digestive and reproductive systems. It also regulates the thyroid gland.
Contra-indications: People with severe back ailments should not attempt this asana.

Ushtrasana (Camel Pose)
Ushtrasana (Camel Pose)

2. Paschimottanasana (Seated Forward Bend Pose)
Sit on the floor with legs outstretched and feet together. Slowly bend forward and try to reach the big toes, and if you are not able to get to the toes then hold any part of the legs that can be reached comfortably.
Benefits: It stretches the hamstring muscles and increases flexibility in the hip joints. It tones and massages the entire abdominal and pelvic region.
Contra-indications: People who suffer from slipped disk, sciatica or hernia should not practice this asana.

UshtrasaPaschimottanasana (Back stretching pose)
Paschimottanasana (Back stretching pose)

3. Virabhadraasana (Warrior Pose) – Keep your legs four feet apart while standing straight. Raise your arms on the sides, keeping them parallel to the ground. Turn your head towards the right. Turn your right foot 90 degrees to the right and bend it at 90 degrees and work the legs.
Benefits: It improves blood circulation and develops balance and stability. It conditions and strengthens the arms, legs, and shoulders. It is also beneficial for the digestive system.
Contra-indications: Not recommended for people suffering from recent leg, knee, ankle, shoulder or knee injury.

Virabhadraasana (Warrior pose)
Virabhadraasana (Warrior pose)

4. Marjari-asana (Cat Pose) – Come on to your knees and kneel on all fours, making your body come into a tabletop position. Place both hands flat on the ground. Inhale while raising the head and depressing the spine so that the back becomes concave. Exhale while lowering the head and stretching the spine upward.
Benefits: It gently tones the female reproductive system, giving relief from menstrual cramps and leucorrhoea. It also improves the flexibility of the neck, spine, and shoulders.
Contra-indications: Consult your doctor if you have any neck or shoulder injuries.

5. Adho mukha svanasana (Downward Dog Pose) – Come on to your knees and gently bend forward, placing your palms on the ground. While exhaling, lift your knees off the floor and straighten your legs. Press the ground away from you and lengthen your spine.
Benefits: It helps to increase height by stretching the muscles and ligaments, enabling the growing bones to grow longer. This pose strengthens the nerves and muscles in the limbs and back.
Contra-indications: People suffering from an injury of the back, arms or shoulders should avoid it. People with Carpal tunnel syndrome, high blood pressure, headache, ear ailments should also avoid this asana.

Adho mukha svanasana (Downward dog pose)
Adho mukha svanasana (Downward dog pose)

Rashi Yadav
Rashi Yadav

Rashi Yadav is a Yoga teacher, and a Taekwondo and Acro Yoga practitioner. Winner of a gold medal in the National Yoga Championship, she has a Gold and Silver medal in the Delhi State Open Taekwondo Championship.  Passionate about travelling, this animal lover and water baby can mostly be found exploring the outdoors. She lives in Delhi.


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Picture credit : Rashi Yadav
Photo by Katee Lue on Unsplash

39 thoughts on “5 Must Do Yoga Poses”

  1. Very useful article!
    I feel Sarvangasana should also be included in this list keeping in mind Corona attacks on respiratory system

  2. Hi Rashi
    Very nice information you have shared, that would be helpful definitely. Its a request please try to share live videos, that will be more effective..😃👌.
    Good luck for your next article.👍

  3. Interesting insight into the world of yoga. Do post how yoga and be complemented with gym strength and weight training. Keep up the great work water baby!

  4. उपर्युक्त आसनो में योग का सार प्रिय राशि अच्छा लगा देखकर की योग के क्षेत्र में जागरूक करने में योगदान।
    एक योग शिक्षक के अलावा आप •••••
    प्रकृति प्रेमी
    मृदु भाषी व खुले विचारो वाली है।
    उज्वल भविष्य की कामना ।
    धनयवाद

  5. Very useful article for beginners in yoga. Also Rashi is very good in Acro Yoga. All the best dear and keep doing the good work on👍

  6. So proud of you Rashi! It’s a wonderful article not only explaining the postures of yoga but also its benifits. It’s high time to make yoga part of our life to strengthen ourselves from inside.

  7. So proud of you Rashi! It’s a wonderful article explaining not only the correct postures of asanas but also its benifits.
    Its high time to make yoga our way of life to strengthen ourselves from inside.
    God bless you.

  8. This is so great I think we all could benefit from learning about it. Brilliant job👍.
    Keep up the great work!!

  9. A well written article with thorough knowledge including the contra indications. Will imbibe in my routine. Kudos Rashee!

  10. Very informative article. Well framed with the benefits as well as the contra indications. Youngsters like you are required to popularise this amazing ancient art of well being. Proud of you, dear!

  11. I tried bending my body to Camel Pose and decided I will take my chances with the Corona Virus 🙂 Some day…hope to get to this degree of flexibility

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