The Indian Yoga, one of the oldest and traditional health practices no longer belongs to India alone. The benefits of Yoga have been understood extensively and today yoga is practiced in every nook and corner of the world irrespective of religion. The top ten poses of yoga are given as under:
• Tad asana/Mountain Pose -According to the popular, “Yoga Journal” mountain pose can be practiced in between other poses or it can be used it alone so as to improve posture. While practicing different yoga sequences, you are required to practice this course before starting the next particular segment of postures. It should be kept in mind that while holding mountain pose you need to focus on your core muscles.
• Adho Mukha Svanasana/Downward-Facing Dog -This is a pose that will stretch your body in every direction, with your hips raised up. It is a go-between pose as well as staple in many yoga styles.
• Savasana/Relaxation- This pose is generally practiced at the end of yoga classes in almost every style of hatha yoga, the yoga of physical practice. It relaxes both the body and mind.
• Bhujangasana/Cobra Pose– It is one of the most important yoga poses used to warm up your body and strengthen your back muscles. While practicing this pose you need not lift your chest entirely off the floor but keep your elbows to your sides and shoulders should be down.
• Uttanasana/Standing Forward Bend– You can practice this pose to release tension, fatigue and stress. This pose elongates your spine which can be practiced by bending the knees.
• Virabhadrasana II/Warrior Two– You can practice this pose to stretch your legs and open your hips. You are required to stay in alignment by keeping your front knee over the ankle. These poses include warrior I, II, III, Reverse order, extended side angle etc.
• Utthita Trikonasana / Triangle-Triangle pose relieves stress as well as backaches, stretches the hips, shoulders, groin and hamstrings.
• Tree Pose / Vrkasana– Tree is one of the important pose that balances on one foot.
• Ardha Matsyendrasana (Half Lord of the Fishes Pose) – This pose improves spine mobility removes toxins from the body organs and helps to digest. Bring your elbow in a position where it is outside of the opposite knee. This helps in deeper sensation.
• Supported Headstand-In this pose, your hands will cradle the back of the head.
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