20 Yoga Positions to practice at Home

20 Yoga Positions to practice at Home

Are you scared of doing exercises and going to the gym? Are you looking for an easier alternative to staying fit and healthy. You would of course heard of yoga but do not know how to begin with it, Right? Apparently the practice is easy but knowing the correct yoga positions is essential. Yoga requires lot of flexibility and strength. More than anything it requires will power. You may probably not know that yoga has originated from Pre-Vedic Indian Culture. Yoga has 1000s of positions and asanas and interestingly not all are possible at home. Read this article to read about 20 Easy Yoga Positions you can practices daily to stay healthy and fit.

[ FIND OUT WHAT IS BETTER TO KEEP YOU HEALTHY…YOGA OR GYM ? ]

yoga

[ TO LEARN MORE YOGA VISIT : WWW.THEMODERNVEDIC.COM ]

You will only need :

  • A Carpet
  • A Light Clothing
  • 30 Minutes Daily

[ FIND OUT WHAT IS BETTER TO KEEP YOU HEALTHY…YOGA OR GYM ? ]

1. The Triangle-“Utthita Trikon asana” (Right and Left)

Trikonasana_Yoga-Asana_Nina-Mel

 Position

Come on this is basic. Stretch your legs apart. A simple PT Exercise taught in school,tilt your torso to one side and try to touch your ankle with that hand. Your other arm will rise towards the ceiling.

Warning

Keep your chest forward and look at the hand that is raised or you may get a neck sprain.

 Benefits

We have been taught this exercise ever since our school time,there must be great benefits associated with it. Some of them are:

  • Strengthens the Legs
  • Tones the Spine
  • Working the Waist.

2. Extended Side Stretch-“Parsvakonasana” (Right and Left)

parsvakonasana_0

Position

This asana is simple as well. With both legs apart bend your leg in a particular direction. The other foot,must be perpendicular to this bent knee. Your front elbow should rest on the thigh of the bent knee. Raise the other arm and stretch towards the ceiling.

 Benefits

Yoga,as you very well know is for complete health and fitness of your body as well as internal organs. The benefits that this asana has to offer include:

  • Full Stretching of the Spine and Leg
  • Strengthens Your Respiratory Capacity
  • Keeps Your Rib Case Healthy

3. Torsion-Twist ” Parivritta Parsvakonasana ” (Right and Left)

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Position:

I love doing this asana. Its simple. You just have to Bend a leg,and place the other foot flat on the floor towards the direction you are bending in. Your bust should bend in that direction as well. With Hands joined together at abdomen height,keep your Elbow clamped in front of the bent leg.

Benefits:

Everyday,when I do this asana,I can hear crunching of bones and muscles snap but it gives me a feeling of freshness and a free body. Benefits of this asana include:

  • Empowering Posture
  • Spinal Rotation
  • Improved Digestion.

4. The tree posture ” Vrksana ” (Right and Left)

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Position:

This asana sure requires patience. Your dedication is tested in this asana. You dont have to do anything. Just stand on one leg with the other leg bent and stuck to the leg you are standing on. Join your hands together and meditate.

 Benefits:

More of a meditation asana this position relaxes the body and the mind. A free and stressful mind ensures a happy living. Benefits of this asana include:

  • Physical and Mental balance
  • Promotes Concentration
  • Confidence.

5. The Warrior “The Virabhadrasana” (Right and Left)

Virabhadrasana 1

Position (Beginners)

The Virabhadrasana can be done by bending one leg in the front direction and directing the other leg in the forward direction. Now stretch your back leg in the front direction. Keep facing the forward direction and join your palms. Your hands should be outstretched towards the ceiling and Body should be facing forward.

Benefits

This position has a lot of internal benefits including the rib-cage.Main Benefits include :

  • Development of the Rib Cage
  • Opening the hips
  • Strengthening the legs.

6. The Warrior ” The Virabhadrasana ” (Right and Left)-(Step 2)

Veerabhadrasana-And-What-Are-Its-Benefits

Position:

This Asana is performed in 2 steps. In the beginning you should stop at the first step but after some time you can advance to this step. With Leg bent in one direction the front foot follows the direction of the thigh. Stretch Your Back Leg and stand perpendicular to the front foot. Open your arms forward and back. Your Face should be facing forward.

Benefits:

Development of the rib cage, opening the hips and strengthening the legs.

7. The sitting forceps (beginner)-” paschimottanasana

paschimottanasana

 Position (beginner):

sitting, legs stretched (or slightly bent). . Spend a belt behind the foot and use it to take the bust forward

Warning:

keep your back straight and shoulders down.

Benefits:

stretching the entire back of the body, brings tranquility and calm.

Yoga Workout

8. The sitting clamp (advanced)

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Position of sitting Nipper ” paschimottanasana ” (bending forward):

position:

legs stretched, feet turned up. Glue the face to the legs, grabbing the wrist behind the feet. Fingers positioned in “chin mudra” , wisdom attitude or consciousness.

Warning:

keep your back straight and shoulders down.

Benefits:

intense stretching the entire back of the body, brings tranquility and calm.

9. Janu Sirsasana

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Position “Janu Sirsasana” (right and left):

position:

variant of tweezers. One leg stretched, standing back up. The other leg bent, feet flat against the opposite groin.Insured wrist. Insured fingers positioned in “chin mudra” (attitude of wisdom or consciousness).  

Benefits: 

Intense stretching the entire back of the body, brings tranquility and calm.

10. Position head-knee “Marichyasana”  The  (right and left)

Triang-Mukhaikapada-Paschimottanasana-e1459458069839-1200x5

Position:

one leg stretched, standing back up. The other leg bent, foot soles glued to the floor. Hold one wrist behind her, putting his arm over his bent knee. The thumb and forefinger are together positioned “mudra chin” (attitude of wisdom or consciousness). Face towards the leg.

Benefits:

bust stretching, increased spinal flexibility with a slight twist and opening the hips.

11. Position wise March (beginner)” Marichyasana C ” (twist, right and left)

marichi_c

position (beginner):

one leg extended on the ground, standing back up. The other leg bent with the foot sole leaning completely. A stretched arm, fingers flat on the floor. The other arm over the opposite knee, the palm in the opposite direction.

Benefits:

improves digestion, stimulates the abdominal organs.

12. Stance sage Marichy (advanced)

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Previous change in the advanced level:

the hands touch behind the body. With a twist of the upper body, the arm on the same side of the stretched leg will involve the knee of the bent leg. Hand side of the stretched leg will hold the opposite wrist.

13. The boat position ” Navasana ” (beginner)

Paripurna-Navasana_Yoga-Asana_Nina-Mel

position:

sitting, only the fingers on the floor, legs raised (slightly bent) forming a “V” with the body.

Attention:

to stay in position, do not block the breathing and tighten the tummy.

Benefits:

abdominal strength, back and legs.

Yoga for Beginners

14. The boat (advanced)

boat-pose-yoga

Variant advanced level: get up and stretch your legs, stretch your arms forward and keep them parallel to the ground.

15. The half bridge ” Urdhva Dhanurasana

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Position the half bridge ” Urdhva Dhanurasana

position:

lying on the floor, sole of the foot and palm flat on the floor, lift your hips

Warning:

the shoulders closer together.

Benefits:

long after the tip of the nose.

16. The bridge

Chakrasana_Yoga-Asana_Nina-Mel

Advanced level variant of the “bridge” or “bow”. Warning: divide the body weight evenly and keep your feet parallel.

17. The candle position ” Sarvangasana

shoulder-stand

Candle position ” Sarvangasana ” (inversion):

position:

with the help of the hands that support your back, lift the body, stretching your legs up. The body is perpendicular to the ground. The chin goes toward the throat.

Benefits:

improves blood circulation, stimulates the thyroid and parathyroid glands, promotes brain activity, combat constipation.

18. The fish position” Matsyasana

Matsyasana_Yoga-Asana_Nina-Mel

position:

lying down, legs stretched, forearms and top of the head touching the ground, lifted bust.

Benefits:

opening the chest and throat, stimulation of the respiratory tract.

19. The lotus position ” Padmasana ” (meditation)

Lotus-Pose-for-Meditation

position:

sitting with your back straight, place your left foot on the right thigh, and vice versa. Arms straight, hands on knees, palms up. Index finger and together thumb positioned in “chin mudra” (attitude of wisdom or consciousness).

Warning:

keep your back straight, stretching the spine upward.

Benefits:

Concentration and calm.

20. The corpse ” Savasana ” (deep relaxation)

lira-savasana-corpse-pose

position:

lying on the floor, completely relaxed body, palms facing up. Feet turned out.

Benefits:

relaxation and shutdown.

Related Videos

Yoga for the Beginner, Advanced

Classes of 20 Yoga postures

advanced yoga poses

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