“He who enjoys good health is rich, though he knows it not.”
The saying is true and in order to get good health YOGA can be one of the best way. Yoga has many advantages such as prevention of disorders and ailments and maintenance of health and fitness in daily life,flexible muscles, supple joints, relaxed and tension-free mind and efficiently working vital organs such as the heart, lungs, endocrine glands, liver, pancreas and good balance between various functions, such as neuromuscular coordination, etc.
[ad300]It does not need any costly equipment and materials, or playgrounds, swimming pool, gyms, etc. Yoga should only be practiced on empty stomach. When yoga is practiced for therapeutic purpose to overcome or cure ailments, other restrictions are necessary . This is why yoga should not be practiced unless you have learned the correct technique from an expert. Yoga can help everyone play his or her roles more efficiently, more smoothly and more comfortably.
Here we are presenting 10 yoga poses with their benefits and methods. Hope they will help you. Just roll down to see…
1-Lotus Pose – Padmasana

Type of pose: Seated
Benefits: Ultimate hip opener.
This pose is a yoga classic and is one of the most recognized poses, even outside the yoga community. It is an advanced pose, however, and should be approached with caution by novices. Although this pose is often used for meditation, it may not be comfortable for beginners, so use an alternative such as half lotus, hero pose – virasana, or easy pose – sukhasana if necessary.
Instructions:
1. From staff pose – dandasana, bend the right knee and bring the right ankle to the left hip crease with the sole of the
right foot facing upwards.
2. Settle the foot into the hip crease.
3. Bend the left knee and cross the left ankle over to the right hip crease with the sole of the left foot facing upwards.
4. Repeat, with the left foot on the bottom and the right foot on top.
2-Mountain Pose – Tadasana
Type of pose: Standing
Benefits: Improves posture, strengthens thighs, can help relieve back pain
Instructions:
1. Come to stand with the big toes touching.
2. Lift up all your toes and let them fan out, then drop them down creating a wide solid base. You can separate your heels
slightly if your ankles are knocking together uncomfortably.
3. Bring your weight evenly onto all four corners of both feet.
4. Let the feet and the calves root down into the floor.
5. Engage the quadriceps and draw them upward, causing your knee caps to rise.
6. Rotate both thighs inward, creating a widening of the sit bones, and tuck your tailbone in between the sit bones.
7. Tone the belly, drawing it in slightly.
8. Widen the collar bones and make sure the shoulders are parallel to the pelvis.
9. The neck is long, the crown of the head rises toward the ceiling, and the shoulder blades slide down the back.
It may seem like you are just standing there, but bringing the body into alignment is hard work. The alignment for Tadasana carries in to many of the standing and inverted poses.

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3-Awkward Chair Pose – Utkatasana
Type of pose: Standing
Benefits: Strengthens the thighs (which has some practical uses).
Instructions:
1. From Mountain Pose – Tadasana bend the knees until the thighs are almost parallel to the floor.
2. Keep the butt low.
3. Bring the arms up towards the ceiling.
4. Bring a slight back bend into the upper back.
5. Hold 5-10 breaths

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4-Bow Pose – Dhanurasana
Type of pose: Backbend
Benefits: Stretches the front of the body including the chest, abdomen, and quadriceps. Improves spinal flexibility.
Instructions:
1. Come to lie on the stomach, taking a blanket under the hips as padding.
2. Reach the hands back and take hold of the ankles.
3. On an inhale, draw the torso and legs up off the floor simultaneously.
4. If you can, bring the thighs to rest on the floor.

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5-Bridge Pose – Setu Bandha Sarvangasana
Type of pose: Backbend
Benefits: Strengthens the spine, opens the chest, improves spinal flexibility, stimulates the thyroid.
Instructions:
1. Come to lie on the back.
2. Bend the knees, bringing the soles of the feet parallel on the mat close to the buttocks.
3. Lift the hips up towards the ceiling.
4. Interlace the fingers behind your back and straighten the arms, pressing them down into the mat.
5. Roll one shoulder under and then the other.
6. Lift the hips higher.
7. Draw the chest toward the chin, but do not move the chin toward the chest.
8. Make sure the feet stay parallel.
9. Release the hands and bring the upper, middle, and then lower back down.
10. Rest, allowing the knees to knock together

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6-Cobra Pose – Bhujangasana
Type of pose: Backbend
Benefits: Increases the flexibility of the spine. Can help relieve back pain. Cobra is usually done as part of the Sun Salutation vinyasa sequence. It is can be done as an alternative to Upward Facing Dog in the sequence for beginners.
Instructions:
1. From Knees, Chest, and Chin position, release the tops of the feet to the floor and press them down.
2. Slide your chest forward and up keeping your hands exactly where the were.
3. Roll your shoulders back and lift the chest higher, while keeping the low ribs on the floor.
4. Keep your neck neutral, don’t crank it back.

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7-Fish Pose – Matsyasana
Type of pose: Backbend
Benefits: Opens the chest and throat, counter pose to shoulderstand.
Instructions:
1. Come to lie on your back.
2. Come up onto your elbows.
3. Slide your body towards the back of the mat while keeping your forearms in place and puffing up your chest.
4. Drop the crown of your head back to the floor, opening your throat.
5. To come out, press strongly into your forearms and raise your head off the floor.
6. Release your upper body to the floor.

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8-Cow Face Pose – Gomukhasana
Type of pose: Seated
Benefits: Stretches the hips, ankles, shoulders, and chest.
Instructions:
1. From Knee to Ankle, slide the knees to center, stacking the right knee directly over the left. It may be helpful to come
forward onto the hands and knees to align the knees. Then separate the feet and come back to sit between the feet.
2. Bring the left arm up towards the ceiling,
3. Bend the left elbow, bringing the left hand down the center of the back.
4. Bring the right arm out to the right side, bend the elbow and bring the right arm up the center of the back.
5. Hold hands behind the back.
6. Draw both elbows toward the center.

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9-Plow Pose – Halasana
Type of pose: Inversion
Benefits: Stretches the shoulders and spine.
Instructions:
1. Position a folded blanket under the shoulders. The head and neck should be off the blanket.
2. Come to lie on the back.
3. Using the abdominal muscles, lift the legs over the head until the toes touch the floor behind the head.
4. Interlace the fingers behind your back and straighten the arms.
5. Roll the shoulders under one at a time.
6. The hips should be aligned over the shoulders.
7. To come out, roll out of the pose slowly, one vertebra at a time, keeping the legs straight and feet together.

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10-Corpse Pose – Savasana
Also known as: Final Relaxation
Type of pose: Resting
Benefits: Allows the body time to process information at the end of a class.No yoga session is complete without the final pose – Savasana. The body needs this time to understand the new information it has received through practicing yoga. Even though Savasana is a resting pose, it’s not the same a sleeping! You should stay present and aware during the five to ten minute duration of final relaxation.
Instructions:
1. Come to lie down on the back.
2. Let the feet fall out to either side.
3. Bring the arms alongside the body, but slightly separated from the body, and turn the palms to face upwards.
4. Relax the whole body, including the face. Let the body feel heavy.
5. Let the breath occur naturally.
6. To come out, first begin to the deepen the breath. Then move the fingers and toes, awakening the body.
7. Bring the knees into the chest and roll over to one side, keep the eyes closed.
8. Slowly bring yourself back up into a sitting position.

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