The ancient yogis were aware that alignment is the key to good posture; they knew that wrong postures disturb the anatomical alignment and cause strain and discomfort. Overtime it can lead to neck pain, back pain, knee pain, headache, respiratory problems, fatigue, anxiety and so on. But many of us are not aware that posture plays a vital role in one’s well being.
The human skeletal system is not designed for sitting on the chair or on overstuffed couches as they cause misalignment in the legs, hips, pelvis and spine and lead to various health issues. Ergonomic chairs also do not align the body properly. Sitting on the floor provides perfect alignment and strength to the legs, pelvis, hips, abdomen and spine.
Asanas are designed for the anatomy of human body. They improve alignment, stability, strength and balance; heal damages caused due to improper lifestyle. Note all the asanas mentioned in this article is recommended for people who have already been practising yoga or can be done under the guidance of an experience yoga teacher.
| 1- Vrkshasana (Tree Pose) | Posture |
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In this posture you learn to stand upright and firm like a Tree. Most people find it hard to balance perfectly on both the legs. In correct standing postures are one of the root causes of many ailments and Tadasana and Vrkshasana teaches you the art of standing correctly. Posture: Stand in Tadasana, lift your right leg and place the foot on the inner thigh of your left leg and your hands either in Anjali Mudra or raised up. Stay steady in the posture for about 15 to 30 seconds with focus on your breath. Once done, come back to Tadasana and proceed with the next leg. Benefits: This posture aligns and strengthens the bones, muscles and joints. It improves focus, concentration, stability and balance.
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| 2- Standing Forward Bend (Uttanasana) | Posture |
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Standing Forward Bends, stretch the entire posterior part (back-side) and compresses the anterior part (front-side) of the body. These forward bends are cooling and restoring to the mind and body and helps bring the heart rate back to normal. Posture: Stand in Tadasana, Inhale raise your arms up and exhale and bend forward from the waist and not your shoulders. Keep your legs fully stretched and move your head closer to your knee and placing your palms on the floor or the fingertips towards the ground. Stay focused for about 30 to 60 seconds with focus on even and calm breathing. Benefits: Uttanasana refreshes the brain, calms the nerves and relaxes the heart. It also helps in relieving back pain, fatigue, high blood pressure, anxiety, depression, insomnia, indigestion, diabetes and menopausal problems. |
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| 3- Extended Triangle Pose (Utthita Trikonasana) | Posture |
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In this posture the body takes the shape of a triangle, giving an intense lateral body stretch and compression to the trunk and legs. Posture: Stand firmly in Tadasana. Inhale deeply and jump your legs apart to approximately 3 to 4 feet distance from each other. Turn your right foot to 90 degrees and left foot facing inwards. Make sure hips are not turned or twisted and the shoulders are straight. Raise your arms to shoulder level making sure they are firm and parallel to the ground. Exhale and bend to the right side and raise your left arm upward. Look up at your left thumb or to the front. Stay steady for 10 to 30 seconds with focused even breathing. Inhale release and repeat on the other side. Benefits: Utthita Trikonasana relieves stiff neck and shoulders, back pain, acidity, diabetes, menstrual and menopausal problems. It also tones the ligaments and improves flexibility. |
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| 4- Warrior Pose 2 (Virabhadrasana 2) | Posture |
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This posure is named warrior after Virabhadra, who was a legendary warrior. Virabhadrasana in its many forms is a deep lateral bend that awakens the chest, abdomen and pelvis. Posture: Stand in Tadasana, inhale and jump your feet 3 to 4 feet apart. Turn your right foot 90 degrees and left foot slightly inward. Inhale and extend your arms in line with your shoulders with palms facing down. Exhale and bend your right knee as you stretch your left leg. Turn your head to the right side. Stay steady and focused for about 10 to 30 seconds with even breathing. Inhale release the posture and repeat on the left side. Benefits: Virabhadrasana strengthens the legs, hips, pelvis and spine. It stimulates the lungs, the heart and the abdomen. It helps in reducing the fat in the thighs and hips and helps improve strength and stability. It relieves back pain, asthma, arthritis, acidity, sciatica, menstrual and menopausal problems. |
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| 5- Cobra Pose (Bhujangasana) | Posture |
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Backward bends refresh and invigorate the body and mind. They align, elongate and strengthen the spice, enhance lung capacity, nourish the abdomen and pelvis.They stimulate the endocrine glands, increase alertness, improve grace and confidence. Posture: Lie down on the floor with your chest facing down. Place your palms in line with your chest. Straighten your legs and keep them together or a few inches apart. Bring your forehead to the floor. Observe your breathing and adjust your body. Inhale, raise your head and chest, with your elbows slightly bent and look up. Stay steady for 10 to 20 seconds and focus on your breath with even breathing. Exhale and roll down one vertebrae at a time and rest. Benefits: Bujangasana aligns the disc of the spine, relieves back pain, asthma, bronchitis, acidity, ulcers, indigestion, menstrual and menopausal problems. |
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| 6 - Head on Knee Posture (Janu Sirsasana) | Posture |
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Sitting forward bends elongate and strengthen the spine hamstrings, opens the hips and prepares the body for advanced asanas. They refresh the lungs, heart and brain, stimulate the endocrine glands, relieve stress and restore health. Posture: Sit in Dandasana. Bend your right leg and press the sole of the right foot against the inner thigh of the left leg. Raise your hand upward, exhale and bend forward from your waist Stretch and hold your foot and rest your forehead on your knee. Stay steady and focused with even breathing for 30 seconds. Inhale and gently roll up and repeat on the other side by alternating your legs. Benefits: This asana stimulates the brain, massages the heart and lungs. Janu Sirsasana also enhances the functioning of the abdomen and pelvic organs. It calms the mind, relieves anxiety, depression and sinusitis. Janu Sirsasana also relieves back pain, high and low blood pressure, indigestion, diabetes, prostrate, menstrual and menopausal problems
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| 7 - Hero Pose (Virasana) | Posture |
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Sitting postures restructure the hips and pelvic region, enhancing the flexibility and strength. They help remove the pressures and congestions in these areas caused due to habitual wrong postures. Posture: Kneel down on the floor and rest your buttocks on the calfs. If you are unable to sit, you can place cushions between your calf and the buttocks and sit on the cushions. In the next step, if possible, move your feet to the sides and rest your buttocks on the floor or on the cushions. Bring your knees closer and straighten your spine. Benefits: Virasana strengthens the hips, spine, abdomen and legs. It relieves low back pan, leg pain, indigestion, gout and flat feet.
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| 8 - Camel Pose (Ustrasana) | Posture |
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In our everyday lives we often bend forward but not backwards. Hence backward bends can be challenging and difficult for many. This posture expands the chest and helps in calming the stress in the neck and shoulders and flexes the spine. Posture: Kneel down with your knees and feet hip width apart. From the kneeling position, inhale and stretch to the back, rest your palms on your heels or soles. Extend your abdomen and chest to the front and look upwards. Stay steady with focused breathing for 10 to 20 seconds. Exhale and come out of the asana. Benefits: Ustrasana corrects hunched-back, rounded-shoulders and prolapse of the pelvic organs. It relieves chest congestion, acidity, diabetes, menstrual and menopausal problems. It also reduces weight around the thighs and abdomen, and improves posture. |
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| 9 - Downward Facing Dog (Adhomukha Svanasana) | Posture |
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Inverted asanas are the essence of asana practice. They reverse the natural gravitational force, massage the organs, efficiently remove toxins, slow ageing and create a refreshing feel to the mind and body. Adho Mukha Svanasana is a semi inverted posture for beginners that helps calm the mind. Posture: From the Bujangasana posture, press the palms and feet on the ground. Exhale and raise your hips. Stretch the less and avoid bending the knees and try placing your heels to the ground. Press your palms on the floor to push your hips upward and your head almost touching the ground. Stay steady and focused with even breathing. Benefits: Adho Mukha Svanasana relieves mental and physical fatigue, depression and anxiety. It also helps people suffering from high and low blood pressure and insomnia. |
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| 10 - Adho Mukha Virasana (Downward Facing Hero Pose) | Posture |
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This is a very restful posture and is said to calm the brain from the days stress and anxiety. It brings back energy from all the fatigue and stress in the body. Posture: Sit in Virasana supported by cushions. Place some cushions in the front so you can rest your forehead on it. Exhale and bend forward. Rest your head on the cushions. Place your hands either by the side of your body or in front or in any position that it comfortable for you. Close your eyes and focus on your breathing and stay in this posture for 5 to 10 minutes to get the maximum benefit. Benefits: Adho Mukha Virasana relieves uncontrolled blood pressure, migraines, mental stress, low back pain, insomnia, menstrual and menopausal problems. |
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