Yoga is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India. There is a broad variety of Yoga schools, practices, and goals in Hinduism, Buddhism, and Jainism.

The origins of yoga have been speculated to date back to pre-Vedic Indian traditions; it is mentioned in the Rigveda. The Yoga Sutras of Patanjali date from the first half of the 1st millennium CE, but only gained prominence in the West in the 20th century.

Yoga gurus from India later introduced yoga to the west. Yoga became popular as a system of physical exercise across the Western world. Yoga in Indian traditions, however, is more than physical exercise; it has a meditative and spiritual core. One of the six major orthodox schools of Hinduism is also called Yoga, which has its own epistemology and metaphysics, and is closely related to Hindu Samkhya philosophy.

Many studies have tried to determine the effectiveness of yoga as a complementary intervention for cancer, schizophrenia, asthma, and heart disease.

Yoga Poses For Strength And Stamina

Weight loss, a strong and flexible body, glowing beautiful skin, peaceful mind, good health – whatever you may be looking for, yoga has it on offer. However, very often, yoga is only partially understood as being limited to asanas (yoga poses). As such, its benefits are only perceived to be at the body level and we fail to realize the immense benefits yoga offers in uniting the body, mind and breath. When you are in harmony, the journey through life is calmer, happier and more fulfilling.

So let’s see about some asanas and how they benefit us.

1. Sukhasana (Easy Pose)

Sukhasana Pose

Sukhasana Pose

When you practice it with a clear intention, Sukhasana has the power to draw you deep inside, leading you toward a meditative state and revealing the immense joy present within your heart.

This takes a surprising amount of core strength, and so repeated practice will tone the entire circumference of your torso—front, sides, and back. As you make all of these small adjustments directed toward extending the spine, your attention will gradually draw inward, toward your heart, allowing you to sit in comfort, with physical balance and mental poise.

Benefits of Sukhasana

  1. It stretches and Lengthening your spine.
  2. Broadens your collarbones and chest.
  3. It calms your mind.
  4. Enhance your condition of peacefulness and serenity.
  5. Kick out anxiety, stress and mental tiredness.
  6. It helps in improving body posture.
  7. It opens your hips.

2. Sarvang Aasana (Shoulder Stand)

Sarvangasana Yoga Pose

Sarvangasana Yoga Pose

How much more important in the eyes of our body, the level of significance asanas are sarvangasana and sirasasana. People can live long younger with the help of thyroid gland. The Thyroid is situated in the neck only. Sarvangasana helps the thyroid glands functioning properly.

By keeping thyroid gland healthier man can live healthy and young in his lifelong. While doing this asana, the blood stores in the neck. Blood is forcibly flows to the thyroid gland and that part will get strengthen because of that, all the organs functioning properly. Sarvanga means entire body. So this asana is called Sarvangasana.

Benefits of Sarvangasana

  1. It stretches your Nervous system and increases flexibility of your spinal cord.
  2. It relive the stress, because of it calms the brain, and nervous system.
  3. The thyroid gland will get more benefit due to this asana. It stimulates the thyroid glands and other glands like Pituitary, Adrenal and Genital etc.
  4. The person practiced Sarvangasana will recover from all the disease. Nerve weakness, anemia, laziness, head ach, indigestion, constipation, piles, stomach pain, kidney problem, chest pain, weakness in the heart, blood pressure, appendices, all strokes, painful foot, any diseases, swelled ankle , Malaria and other flues, infertility, thymus gland, male impotent, diabetes, dysentery, some mental problems, fits like every disabilities and diseases will become to an end.

3. Halasana (Plough Pose)

Halasana Yoga Pose

Halasana Yoga Pose

Halasana is one of advanced yoga pose, simple to practice and contains lots of benefits. Hala means Plow and Asana means Pose. So it is also named as plow pose. Plow is a most popular agriculture instrument used to prepare the soil for sowing seeds.

Likewise Plow, halasana rejuvenate the inner parts of your body and make it healthy again. Especially for men it corrects the sexual and semen related problems like premature ejaculation, spermatorrhoea, and night emission effectively.

Benefits of Halasana

  1. It clears constipation and stomach disorders.
  2. Halasana helps to reduce both belly and body fat.
  3. The inner organs like thyroid, kidney, spleen and pancreas are nourished well.
  4. It normalizes high blood pressure.
  5. Menstrual disorders in women are cured.
  6. It improves memory power. Therefore a student practicing this yoga pose regularly helps to score high marks in examination.
  7. With a broad shoulder and a trim waist it gives sleek look.
  8. As more blood flows to face, the face dazzles and kept young.
  9. Muscle fibers and cervical vertebrae, Thoracic vertebrae and Lumbar vertebrae on the back are strengthened.
  10. It helps to keep your back bone flexible and strong.

4. Sirsasana (Head Stand)

Sirsasana Yoga Pose
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Sirsasana Yoga Pose

With regular practice of this yoga posture it cures insomnia (sleeping disorder), spine problems and also improves concentration powers & mental balance. It increases the blood circulation in brain and improves the brains functions and memory. Even people suffering from liver disease, poor blood circulation and headache should perform this yoga asana regularly.

Benefits of Sirsasana

  1. Stimulates pituitary and pineal glands, which aid growth and the production of sex hormones.
  2. Strengthens the spine, neck, shoulders, and arms.
  3. Tones the legs and abdominals.
  4. Relieves a buildup of fluid in the legs and feet.
  5. Allows a healthy, pure blood flow to brain cells.
  6. Stimulates the nervous system.
  7. Aids in the treatment of headaches, anxiety, asthma, sinusitis, hay fever, depression, diabetes, insomnia, and symptoms of menopause.
  8. Increases mental awareness and clarity.
  9. Calms and soothes the mind.
  10. May reverse the effects of lethargy, sleep loss, and memory loss.
  11. Stimulates and strengthens the lungs, facilitating healthy breathing.
  12. Improves posture and digestion.
  13. Aids in the relief of tonsillitis, persistent coughing, common cold, bad breath, and palpitations.
  14. Helps overcome problems of the liver, kidneys, stomach, intestines, and reproductive organs by reversing the pull of gravity.

5. Mayurasana (Peacock Pose)

Mayurasana Yoga Pose

Mayurasana Yoga Pose

This asana should be avoided if you have medical conditions like hernia, high blood pressure, heart problems and ulcer. Also women should avoid it during menstruation and pregnancy. Always attempt his asana on an empty stomach.

Benefits of Mayurasana

  1. Mayurasana tones the entire digestive system and revitalizes the internal organs including stomach, liver, intestines, kidneys, pancreas and spleen.
  2. Mayurasana makes the digestive fire so strong, that one can digest any type of food, reducing the production of toxins in the intestines due to undigested food.
  3. It is an effective detox pose.
  4. It increases sexual vitality and energy.
  5. It strengthens the arms and shoulder muscles. It also helps alleviate conditions related to constipation, piles and diabetes.

6. Uttanasana (Standing Forward Bend)

Uttanasana Yoga Pose

Uttanasana Yoga Pose

Uttanasana is a forward bending pose which relaxes us from stress and anxiety. And with the arm bind, this standing forward bend variation provides a deep shoulder stretch. By binding the hands, it also allows the arms to stretch and tighten the shoulders to relax. It also brings some blood back to the brain while giving a great stretch to the legs.

Benefits of Uttanasana

  1. Stretches the hips, hamstrings, and calves.
  2. Strengthens the thighs and knees.
  3. Keeps your spine strong and flexible.
  4. Reduces stress, anxiety, depression, and fatigue.
  5. Calms the mind and soothes the nerves.
  6. Relieves tension in the spine, neck, and back.
  7. Activates the abdominal muscles.
  8. Eases symptoms of menopause, asthma, headaches, and insomnia.
  9. Stimulates the kidneys, liver, spleen.
  10. Improves digestion.
  11. May lower high blood pressure.
  12. Therapeutic for infertility, osteoporosis, and sinusitis.

7. Paschimottanasanaa (Seated Forward Bend)

Paschimottanasana Yoga Pose

Paschimottanasana Yoga Pose

Paschimottanaasana covers the stretching of the whole body from our head to heels. This asana is recommended especially for women after delivery to reduce belly fat and toning the abdominal pelvic organs. It strengthens the back muscles as well as very useful for increasing height. It stretches the spine and brings more flexibility in our body.

Benefits of Paschimottanasana

  1. It acts as a stress reliever.
  2. Reduces fatty deposits in the abdomen.
  3. Remove anxiety, anger and irritability.
  4. Calms the mind.
  5. Stretches the spine and brings flexibility.
  6. Good for constipation and digestive disorder.
  7. Useful for increasing height.

8. Janusirsasana (Head-to-Knee Forward Bend)

Janu Sirsasana Yoga Pose

Janu Sirsasana Yoga Pose

If you are suffering from Asthma, Diarrhea then avoid doing this exercise. Or if you had any Knee injury: Don’t flex the injured knee completely and support it on a folded blanket.

Benefit of Janusirsasana

  1. The liver and kidneys are stimulated.
  2. The digestive organs get a good massage, and therefore, digestion is improved.
  3. The reproductive organs are stimulated too, and therefore, menstrual and menopausal disorders are reduced.
  4. Practicing this asana relieves headaches, anxiety, and fatigue.
  5. Practicing this asana also cures insomnia, sinusitis, and high blood pressure.

9. Adho MukhaVrksAsana (Hand stand)

Adho Mukha Vrksasana

Adho Mukha Vrksasana

Many beginners find it difficult to keep their elbows straight in this pose. Buckle a strap and loop it over your upper arms, just above your elbows. Extend your arms straight out in front of you at shoulder width and adjust the strap so that it is snug against your outer arms. Then use the strap in the pose, but think of pushing the arms slightly in, away from the strap, rather than letting them bulge out into the strap.

Benefits of Adho Mukha VrksAsana

  1. Strengthens the shoulders, arms, and wrists.
  2. Stretches the belly.
  3. Improves sense of balance.
  4. Calms the brain and helps relieve stress and mild depression.

10. Urdhva Padmasana Handstand Lotus (Variation)

Urdhva Padmasana

Urdhva Padmasana

This is a challenging posture and an extension of Sarvangasana (Shoulderstand) seen in the first series of Ashtanga Yoga. You need to make sure you master the full lotus before attempting this pose.

There is also a variation of this posture in handstand, but the techniques are similar.

Benefits of Urdhva Padmasana

  1. Stimulates the thyroid gland, and kidneys.
  2. Can aid in digestion by bringing more blood and therefore oxygen to the abdominal organs.
  3. Stimulates circulation and the breath.
  4. Strengthens the arms, neck and shoulders and back muscles.
  5. Can be used to help with chronic migraine or headaches (do not practice if acute).

11. Hanumanasana (Monkey Pose)

Hanumanasana Yoga Pose

Hanumanasana Yoga Pose

The name comes from the Sanskrit Word Hanuman. He is a Hindu deity, an incarnation of Lord Shiva, who took the avatar of a monkey. This pose marks the giant leap made by BajrangBali to reach Lanka from India.

This asana must be practiced on an empty stomach. Make sure you have a gap of at least 10 to 12 hours between your meal and the practice. For this to happen, you must practice this asana early in the morning. You must also make sure your bowels are empty before you practice this asana.

The Benefits of Hanumanasana

  1. This asana helps to stretch as well as strengthen the muscles in the thighs, groin region, and hamstrings.
  2. This asana also helps to stimulate the reproductive and digestive organs, thereby improving their functioning.
  3. With regular practice, this asana makes the hips extremely flexible.
  4. The back muscles are stretched.
  5. Being an intense stretch, this asana helps release stress and tension.

12. Shav Asana (Corpse Pose)

Savasana Yoga Pose

Savasana Yoga Pose

The Sanskrit word ‘shava‘ means ‘corpse‘. This pose looks like sleeping pose. It is very simple and everyone can do this asana. But friends this pose needs lots of concentration. You have to concentrate on each part of the body.

Beneficial for improving concentration, curing insomnia, calming mind, releasing stress, fatigue and depression.

Benefits of Shavasana – Corpse Pose

  1. It relaxes your whole body.
  2. Releases stress, fatigue, depression and tension.
  3. Improves concentration.
  4. Cures insomnia.
  5. Relaxes your muscles.
  6. Calms the mind and improves mental health.
  7. Excellent asana for stimulating blood circulation.
  8. Beneficial for those suffering from neurological problem, asthma, constipation, diabetes, indigestion.
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