• Ashutosh Saxena

20 easy to do yoga poses

Updated: Oct 7, 2020

Yoga has a large variety of poses and variations in asanas to practice. There are almost 84 asanas in yoga; but you can not just practice each one of them daily in this post we have mentioned some important and easy to do yoga poses that you can perform easily on your own, at your home even if you are a beginner and a newbie to yoga, so read it until the very end and you will get to know some really interesting yoga asanas and their benefits to the practice.

# Sukhasana (Easy Pose)

Sukhasana is a simple and, easy asana in hatha yoga to do;

Just cross your leg while sitting straight remember not to bend your back while doing this pose, sometimes used for meditation in both Buddhism and Hinduism. Sukhasana eliminates stress and anxiety; induces calmness of mind; improves blood circulation in your hips, legs, spine, back, and pelvis area, and helps digestive organs immensely. You get fresh energy and rejuvenated.

# Padmasana (Lotus and Half Lotus Pose)

Padmasana is a cross-legged sitting meditation pose from ancient India, in which each foot is placed on the opposite thigh and back is to remain straight. It is an ancient asana in yoga, predating hatha yoga, and is widely used for meditation in Hindu, Tantra, Jain, and Buddhist traditions it also eliminates stress and anxiety; induces calmness of mind; Stretches the ankles and knees, opens up the hips and Keeps the spine straight also helps develop good posture.

# Savasana (Corpse Pose)

Corpse Pose, or Mrtasana, is an asana in hatha yoga and modern yoga as exercise, it provides peace and relaxes your mind it is often used for relaxation at the end of yoga sessions. It is the usual pose for the practice of yoga Nidra meditation as well.

# Vriksasana — Tree Pose

Tree Pose / vriksasana is a balancing asana that is meant to provide & promote balance and centering. It is one of the very few standing poses in medieval hatha yoga and remains popular in modern yoga as exercise.

This asana is done by standing on one leg while others on the thigh and hands should be raised in the air. The Tree Pose strengthens and tones the leg muscles, ankles, and feet as well as the groin, inner thigh.

# Tadasana (Mountain Pose)

Tadasana, Mountain Pose, or Samasthiti is a standing asana in modern yoga as exercise; it is not described in medieval hatha yoga texts, tadasana is a very good stretching pose which is very easy to perform as compared to other stretching postures. Tadasana is a very beneficial yoga for the right stretching of the spine and also helps to correct posture. All these processes of straightening of the spine show good results for height.

# Adho Mukha Svanasna (Downward-Facing Dog)

Downward-facing Dog Pose, or Adho Mukha Shvanasana, is an inversion asana in modern yoga as both a stretching and strengthening asana, Adho Mukha Shvanasana provides incredible balance for mind and body and also targets your upper and lower body at the same time, so you'll feel it in your hands, arms, shoulders, back, calves, hamstrings and even the arches of your feet. The asana is often practiced as part of a flowing sequence of poses, especially Surya Namaskar, the Salute to the Sun.

# Urdhvamukha Svanasana (Upward-Facing Dog)

Urdhvamukha Svanasana or Upward Facing Dog Pose is a back-bending asana in modern yoga as exercise it stretches the chest and spine while strengthening the wrists, arms, and shoulders. ... Upward Dog creates suppleness in the back torso and abdomen, which stimulates the abdominal organs and improves digestion. It is commonly part of the widely-performed Surya Namaskar sequence, though the similar Bhujangasana may be used there instead.

# Phalakasana (Plank Pose)

Plank Pose is a transitional pose that prepares your body for other intense yoga poses. Similar to its name, the practitioner's body is held in a plank-like position, i.e., long and thin. This yoga asana or pose places pressure on your core and shoulder muscles. It tones your body and generates heat.

# Virabhadrasana I & ll (Warrior I & ll)

Virabhadrasana or Warrior Pose is a group of related lunging standing asanas in modern yoga as exercise commemorating the exploits of a mythical warrior, Virabhadra. Virabhadrasana is a standing yoga pose that helps build focus, power, and stability. This foundational pose stretches the front side of the body and is great for building strength in the legs, core, and back. It Stretches the chest, lungs, shoulders, neck, belly, groins (psoas), and Strengthens the shoulders, arms, muscles of the back, thighs, calves, and ankles.

# Balasana (Child's Pose)

Child's Pose or Child's Resting Pose is a kneeling asana in modern yoga as exercise. It is a more relaxing asana as by opening your hips and elongating your back, it relieves the tension caused by daily movements. By allowing you to breathe deeply, clean oxygen circulates your body, restoring your energy. It also increases blood circulation, making your body perform better. Balasana is a counter asana for various asanas and is usually practiced before and after Sirsasana.

# Chaturanga Dandasana (Four-Limbed Staff Pose)

Four-Limbed Staff Pose, also known as Low Plank, is an asana in modern yoga as exercise and strengthens and tones the wrists, arms, abdominal muscles, and lower back. It prepares the body for more challenging arm balances. Similar to a traditional push-up, it also strengthens the muscles surrounding the spine, which helps to improve posture.

# Trikonasana (Triangle Pose)

Triangle Pose is a standing asana in modern yoga as exercise practicing trikonasana regularly helps to improve posture and balance. It is one of the best yoga exercises to increase height naturally because it strengthens the back and brings flexibility in the spine which leads to an increase in height. Variations include Baddha Trikonasana and Parivrtta Trikonasana.

# Setu Bandha (Bridge Pose)

Setu Bandha Sarvāṅgāsana, Shoulder supported bridge or simply Bridge, also called Setu Bandhāsana, is an inverted back-bending asana in hatha yoga and modern yoga as exercise, if done regularly it can help to reduce your belly fat by keeping your supporting muscles strong. The bridge poses also stretches the neck, spine, chest, and hips. It also helps strengthen the back, buttocks, and hamstrings.

# Pranamasana (Prayer pose)

Prayer Pose is the starting pose for Surya Namaskara or the Sun Salutation poses. For Pranamasana tuck your coccyx (tailbone) slightly towards your chest, draw your belly button to the spine and lift the chest to the ceiling. Draw your shoulders back and down and reach to the ceiling with the crown of your head, then draw the hands to prayer at the center of the chest. Hold for a breath and then release. Pranamasana relaxes the Mind and Soul. Pranamasana is about complete relaxation and peace. The word 'Pranam' has a Sanskrit root and it means 'to pay respect'; and asana means a pose.

# Hastauttanasana (Raised arms pose)

Hasta Uttanasana or the raised arms pose is part of the Sun Salutation series of asanas. It appears as the 2nd pose and the 11th pose in the Sun Salutation or Surya Namaskara. It stretches the hips, hamstrings, calves, and Strengthens the thighs and knees. It also keeps your spine strong, flexible, and Reduces stress, anxiety, depression, fatigue.

# Hastapadasana (Standing forward bend)

Hastapadasana is the basic yoga pose that is very effective to cure constipation, hair loss, back pain, and also beneficial to increase height. In Sanskrit language, hasta means – “hand“, pada means – “foot” and asana means “pose“.

# Marjayasana and Bitilasana (Cat-Cows Pose)

Cat-Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. It stretches the back torso and neck, and softly stimulates and strengthens the abdominal organs. It also opens the chest, encouraging the breath to become slow and deep. It improves posture and balance, Strengthens and stretches the spine and neck, hips, abdomen and back, and Increases coordination.

# Paschimottanasana (Seated Forward Bend)

Paschimottanasana, Seated Forward Bend, or Intense Dorsal Stretch is a seated forward-bending asana in hatha yoga and modern yoga as exercise, it improves digestion. Helps relieve the symptoms of menopause and menstrual discomfort. Soothes headache and anxiety and reduces fatigue. Therapeutic for high blood pressure, infertility, insomnia, and sinusitis. Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.

# Natarajasana (Lord of the Dance Pose)

Natarajasana, Lord of the Dance Pose or Dancer Pose is a standing, balancing, back-bending asana in modern yoga as exercise. It is derived from a pose in the classical Indian dance form Bharatnatyam, which is depicted in temple statues in the Nataraja Temple, Chidambaram. Practicing this asana gives strength to your chest, ankles, hips, legs. This asana increases your metabolism and helps in weight loss and It gives your groin, abdominal organs, and thighs a good stretch and also improves your posture and balance.

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