Unlock Your Best Self: 7 yoga asanas and their benefits
Learn about the benefits of basic yoga postures that can help you to make a difference in your body and mind and feel strong, calm and energetic every day.
I do recall my very first yoga lesson. I was in a stressful state, always fatigued and my body was as flexible as a wooden board. I had experimented with a number of quick repairs, so far with no success. Only after I decided to learn about yoga poses and their advantages did I find a radical change, which was not only in my flexibility, but also in my whole attitude towards life.
Throughout this article, I would like to tell you about the basic poses and the science-based benefits that persuaded me about the power of yoga. Any person, regardless of whether he or she is a total beginner or an intermediate practitioner, can perform these yoga positions and its advantages. We are going to learn the ways in which these ancient poses will heal your body and mind in the modern world.
The Physical Power: Better Than Having To Rub a Duba Dub.
In my early days, I believed that the greatest quality of yoga asanas was that it would make me more flexible. Though that was the case–as I slowly progressed to barely skimming my shins to easily rubbing my toes–physical rewards extended much further. Scientists confirm my intuition: regular workouts will strengthen my muscles, make them more flexible, and help to improve respiratory and cardiovascular activity.
These were my physical experiences:
Better Flexibility and Strength: The moderate, prolonged stretching of poses such as Downward-Facing Dog eased my muscles and connective tissues, alleviating all types of daily aches and pains. Simultaneously, poses such as Plank result in the development of incredible core and body strength, the element necessary to guard against such ailments as arthritis and back pain.
Improved Body Awareness and Posture: Being a former “sloucher” yoga helped me learn the feeling of good alignment. A review of the literature published in 2020 revealed that yoga enhances brain activities in the areas of the brain that deal with posture and body awareness (interoception) . I learned to make myself conscious in keeping my head up, and pulling the shoulders in, even out of the mat.
Another Improvement to My Immune System: Since I have been practicing yoga, I have found that I rarely fall ill. It has a scientific explanation: yoga is able to decrease chronic stress, which is bad in relation to immunity. Yoga makes your immune system work better by relaxing the nervous system.
The Mental Oasis: When the World Turns Gone Wild.
The least anticipated change in my case was the mental one. I had my mind as a browser with 100 tabs open all the time before yoga. Combining all three pieces of movement, breath work, and meditation gave me a feeling of relaxation that I had not experienced elsewhere. Research indicates that yoga is useful in the treatment of stress, anxiety, and depression, which bring mental clarity and calmness.
The psychological advantages that I achieved are:
Stress and Anxiety Reduction: Yoga helps you to take a break, slow the breathing, and meat the moment. This changes your nervous system out of the agitated fight-or-flight position to the relaxing rest-and-digest position. My practice turned into a moving meditation which reduced my pulse and calmed my nervous mind.
Stronger Focus and clarity: The habit of focusing on my breath and maintaining a posture taught my mind that it is here and now. This narrowed focus, which occurred outside of the mat, made me more focused and efficient in my work and relationship.
Getting More Sleep and Feeling More Positive: I became able to sleep better and wake up more refreshed. Studies have shown that yoga will enable you to get to sleep quicker and extend your sleep. More so, regular practice has been demonstrated to result in serious rises in serotonin (the happiness hormone) and falls in cortisol (the stress hormone) .
The necessary Yoga Asanas and their particular benefits.
That is the working core of the case. Below are seven basic yoga poses and their advantages that I managed to make part of my routine. Keep in mind that it was not an experience of struggle to reach perfection, but to know my limits. Pick up on your body and employ props where necessary.
These are the main benefits that should be listed in the table below to have a brief overview of the key poses.
| Yoga Asana | Primary Physical Benefit | Primary Mental/Emotional Benefit |
|---|---|---|
| Mountain Pose (Tadasana) | Improves posture, balance, and body awareness | Builds focus and grounded presence |
| Downward-Facing Dog (Adho Mukha Svanasana) | Strengthens arms and legs; stretches hamstrings and calves | Calms the brain and relieves mild anxiety |
| Warrior II (Virabhadrasana II) | Strengthens legs and ankles; increases stamina | Builds confidence and mental endurance |
| Tree Pose (Vrksasana) | Improves balance and stability in the ankles and legs | Enhances concentration and mental focus |
| Bridge Pose (Setu Bandhasana) | Strengthens back glutes and hamstrings; opens the chest | Reduces stress and calms the mind |
| Child’s Pose (Balasana) | Gently stretches hips, thighs, and ankles | Releases tension and is a resting, introspective pose |
| Corpse Pose (Savasana) | Reduces blood pressure and relieves physical tension | Calms the brain and helps reduce insomnia |
Mountain Pose (Tadasana)
This appears as just standing but this forms the basis of all the others. It instructed me on how to stand with purpose.
How to perform it: Standing with your big toes in contact with slight separation between heels. Take off your weight in both feet. Tuck in your belly, engage your thighs and lift your tailbone downwards. Take the chest open and bring the shoulders down. Hold for 5-10 breaths.
The Poses I Experienced: This pose significantly changed my posture and helped me to feel grounded, strong and focused. It is a small wonder to find repose on a hectic day.
Downward-Facing Dog (Adho Mukha Svanasana)
This is among the familiar yoga poses. In my case, it was an energizer in its entire body.
How to do it: It should be done on your hands and knees. Bend the toes and raise up the hips in a reverse V shape. Keep a minor bend on your knees. Clench your fists and point your heels downwards. Hold for 5-10 breaths.
The Benefits I Experienced: It was an excellent exercise as it stretched my hamstrings, calves, and shoulders and strengthened my arms and legs. It is also relaxing, and it can relieve minor anxiety and exhaustion.
Warrior II (Virabhadrasana II)
Such a strong standing position gave me a sense of strength and confidence.
Instructions: Starting in a standing position, move one foot backwards by 3-4 feet. Make your back foot face out 90 degrees. Bend forward knee to 90 degree position with the knee above the ankle. Keep your arms straight to the ground and look over your front middle finger. Breath 5-10 times on each side.
The Strengths I Grew: It developed a great strength and stamina in my legs and ankles. Psychologically, it taught me the feeling of power and mental strength, reminding me that I might become strong during difficult circumstances.
Tree Pose (Vrksasana)
My balance was awful at the beginning, yet this position taught me how to be graceful and concentrated.
Instructions: Standing in Mountain Pose. Take your load off one leg and put the sole of your other foot on your inner calf or inner thigh (never on the knee). Bring your hands to the heart or above the head. Identify a point to concentrate on and rest 5-10 breaths then move onto the other side.
The Benefits I Felt: I became much more balanced and focused. It is a pose that involves a quiet focused mind that trains me to blank out distractions an ability that came in handy in everyday life.
Bridge Pose (Setu Bandhasana)
An amazing backbend that I would do to get some tension out of sitting all day.
How: Lie back, keeping the knees bent at a 90 angle and close to your buttocks. Use your feet to press your hips up to the ceiling. As far as you can, place your hands behind your back. Hold for 5-8 breaths.
The Poses I Experienced: This pose tightened my back, butt, and hamstrings. It stretched my chest and undone the kind of hunch forward posture of sitting at a desk and made me feel relaxed and revitalized.
Child’s Pose (Balasana)
My favorite pose that helps me feel better and a safe place in the course of practice where I took some rest.
How to perform it: Starting on hands and knees, bend backwards on your heels, and even forward, placing your forehead on the mat. Arms may be straight forward or lying next to your body.
The Good Feeling I Experienced: It was a light release of tension to my back, hips, and thighs. On the mental level, it is a very relaxing and reflective posture that will soothe stress and exhaustion.
Corpse Pose (Savasana)
This is not as simple as it may seem but the most difficult pose to be in since total submission is needed.
How to perform it: Lie down on your back keeping the legs a little parted with arms lying close to the sides facing upwards. Closing your eyes and relaxing all the parts of your body, consciously all the way to your toes, or your scalp. Stay here for 5-10 minutes.
The Final Relaxation The Benefits I Felt: This is the last relaxation that makes the difference in incorporating the gains of the whole practice. It is relaxing to the nervous system, may lower blood pressure, and has a calming effect on the mind, fighting insomnia.
Answers to commonly asked questions.
What is the frequency at which I need to practice these yoga asanas in order to realize some benefits?
I had begun with 15-20 minutes three times a week. Even that was a discernible difference. It is rather consistency over time. According to the American Osteopathic Association, practicing on a regular basis leads to clarity and tranquility of mind and such physical advantages as greater strength and flexibility. Find a beat that suits you without getting burnt.
I’m not flexible. Can I still do yoga?
And this was my greatest concern, and the most widespread myth on yoga! It does not require you to be flexible to begin with, yoga is the practice that will turn you into a flexible person. Dr. Natalie Nevins, who is a DO and yoga teacher, explains that it is not to seek some pretzel-like perfection, but to explore your limits. Consider the props such as blocks and straps and make no fears to make changes.
Which things should I begin practicing at home?
The only thing you really require is a space and your body. Slipping can be avoided with the use of a sticky yoga mat. Loose clothing that will enable you move freely is just ideal. A yoga block and a strap may be added at a later stage, but they are not necessary to start with. It is just important to get started.
Which aspect of the yoga practice is the most important one?
Although the poses (asanas) are crucial, I was taught that breath is the core of yoga. Yoga is a mind-body practice because you relate the movement with your breath. In addition, the attitude of non-judgment and self-compassion is essential. It does not matter what that pose looks like but what it feels like in your body.