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Top 10 yoga poses for a healthy mind and body



Yoga is an old traditional sequence of low-intensity movements that are performed in slow motion and involve every muscle in the body. Yoga is known for its firming and detoxifying properties, but is also considered useful for losing some dandruff. The practice is not as effective as aerobics and other forms of high-intensity weight loss workouts, but it is a fairly efficient way to shape your body.

Yoga is not known to cause significant weight loss, but it is known to improve your body shape through stretching. However, when talking about the yoga stretches, it is noteworthy that yoga is not enough to lose weight, but it definitely helps by increasing your flexibility and endurance. Try the following steps and see the results in a few weeks.

The 1
0 best yoga poses for a healthy mind and body.

1. Sun salutation

Yoga sun salutation

Sun salutation is the best known and most effective pose of yoga. It is a combination of multiple poses that increases the efficiency and ability to offer your body a full workout. Sun Salutation combines mountain posture, forward bend, table posture, downward-facing dog, upward-facing dog and reversal of the entire series. Ideally and traditionally, a person has to repeat the entire series about fifty to sixty times and gradually increase the number. The pose is the starting pose and is practiced before each sequence, the beginner, intermediate and advanced level. Sun salutation is recommended to be done early in the morning for maximum benefits.

2nd Mountain pose yoga

Mountain pose yoga
img source; yogajournal.com

As the name suggests, Mountain Pose is believed to strengthen confidence. Mountain Pose is the very first pose in the Sun Salutation series and also supports the other poses. Stand with your hands by your side, slowly raise your hands to the ceiling, now lean slightly backwards while maintaining your posture, lower your arms to the side, and repeat this gently five to six times, smooth movement. Mountain Pose initiates blood flow to the body and prepares it for more complex movements and bends. It is also helpful to tighten the lower abdomen, which is one of the main problems for men and women, as it seems to take forever for the little “doggie” to disappear.

3rd Downward facing dog

Downward facing dog
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Have you ever seen a dog leaning back? The pose is derived from the action. The downward facing dog is also part of the sun salutation and brings some serious benefits to your whole body. The pose comes after the forward bend in the respective series, after the forward bend reach down and put your palms on the floor, move your feet back to the plank position. After planking, raise your hips to the roof, lower your arms and stretch your back down. The pose works on the arms, legs, back and stomach while stretching everyone. Hold the pose for five breaths and increase the breaths by practicing regularly. If you do the pose all by yourself without the Sun Salutation series, you can do so after getting into the plank pose. The pose is good for agility and a slim look that everyone craves.

4th Upward-facing dog

Upward facing dog yoga
img source; yogajournal.com

The pose is in line with the previous pose. After pointing the dog down, return to the plank position and now stretch your hips and thighs forward toward the floor while holding your weight on your arms. Your arms are stretched, as a starter you can bend your elbows slightly to support your weight. Make sure that your knees and legs don’t touch the floor. You should float while holding your weight on your palms and toes. The pose is ideal for arms, shoulders, back, legs and thighs.

5. Cat and cow husbandry

Cat and cow pose yoga

Cat and Cow Pose is one of the warm-up poses like Mountain Pose. It warms your body and starts blood circulation, which is important to prevent injuries. Get on your knees and palm, go straight back without a bend or arch, slowly bend your back down as you move your shoulders and hips up, and keep your toes on the floor. After the low arch, move your back and bend it deep inside so that your back is now facing the ceiling. Keep the top of your feet on the floor. The pose maintains the flexibility of your spine, which decreases due to osteoporosis and causes a bend.

6. Warrior pose

Warrior pose yoga
img source; yogajournal.com

Warrior Poses contains two poses, Warrior Pose I and II, and are performed as a set or individually. Warrior poses train the thighs, love handles and shoulders and increase the endurance of the leg muscles. Stand with shoulder-length legs apart, move your right leg to the right, and pounce on it while twisting your left leg slightly. Extend your arms shoulder-length parallel to the floor. Stop the movement for five breaths. This is the warrior that I represent. In Warrior II, hold the same position after placing the forearm of the right arm on the right leg and stretching the left arm over your head after five breaths. Hold for five breaths and repeat on the other side.

7. Cobra pose

Cobra yoga poses for a healthy mind and body

Cobra pose is known for the total stretch it gives your body. It affects the arms, shoulders, back, stomach, hips and legs. Lie on a carpet or yoga mat on your stomach. Your hands line up with your shoulders, just like you do for a push-up. Slowly lift your top half off the floor, keeping your legs firmly on the floor, and bend as far back from your stomach as possible. Do not strain your back as this will only harm rather than benefit from it. The movement is extremely beneficial for toning the abdomen, especially the lower abdomen, which is quite difficult to smooth out.

8th. Bow position

Yoga poses for a healthy mind and body

Bow pose is a little more complicated than the aforementioned poses. It requires regular practice and flexibility to perfect the pose. It is therefore recommended not to try them for the first few weeks. Lie on your stomach, raise your arms and legs, stretch your arms back and hold your ankles. Wait a few seconds and hold the position, lifting your body off the floor while holding your ankles. Bow pose is one of the most effective yoga poses and affects your entire body.

9. Tree pose

Tree pose yoga
img src verywellfit.com

Tree posture is an excellent posture for beginners who are working on their foot balance. The pose affects your core and strengthens the muscles in your stomach and legs. First stand on the mat with your feet shoulder-width apart. Raise your left foot and place it on the inner thigh of your right leg. Hold the position for some time and repeat on the other side. Hold the position for at least 8 to 10 breaths before switching to the other side. Do you learn more about how to pose a tree?

10th Seated forward bend

Yoga poses for a healthy mind and body

This posture aims at the hamstrings of your legs and makes them elastic and flexible. The pose is particularly useful for people with stiff hamstrings because it helps them relax. To perform the pose, sit on the floor with your legs apart in front of you. Raise your arms and lean forward until you reach the toes of your feet. Hold on to your stomach and keep your core busy. Hold the pose for a few breaths. Learn more about how to do forward sedentary bends in yoga (verywellfit.com).

Yoga is an excellent exercise to train your body, lose weight and give your shape elasticity. What other yoga poses did you find useful? Share with us in the comments below.


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