Types of Yoga Asanas That Can Be Included In Your Daily Routine
Yoga Poses or different types of yoga asanas are generally performed by a person for improving the flexibility of his body. These asanas are the physical aspect of yoga and have many health benefits. On the occasion of International Yoga Day, this post describes some asanas which can improve your body's strength. These asanas help serve different purposes and show varying levels of difficulties. Also, some poses are more beneficial than others.
• Arm balance Asanas:
The arm-balance asanas help strengthen the core muscles and arms. They mainly help you support your body with your arms. Some of these arm balance poses include Uttihita Chaturanga Dandasana (Plank Pose), Adho Mukha Vṛukṣhasana (Downward facing tree), Bhujapiḍasana (Arm pressing) Vasisthasana (Side Plank Pose), Bakasana (Crane Pose), Tulasana (Balance posture), Astavakrasana (Eight Crooked Limb Pose) and Mayurasana (Peacock Pose).
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| Uttihita Chaturanga Dandasana (Plank Pose) |
• Backbend Asanas:
The backbend poses help you relieve anxiety and stress, realign your spine position, improve breathing and stretch your abdominal muscles and internal organs. These include asanas like Dhanurasana (Bow Pose) and Natarajasana (Lord of the Dance Pose), which improve balance and flexibility.
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| Dhanurasana (Bow Pose) |
Some other backbend asanas include Setu Bandha Sarvangasana (Bridge Pose), Ustrasana (Camel Pose), Bhujangasana (Cobra Pose), Matsyasana (Fish Pose), Ardha Bhekasana (Half Frog Pose), Kapotasana (King Pigeon Pose) and Salabhasana (Locust Pose).
• Binding Asanas:
Binding or ‘bandha’ asanas generally involve linking of hands which allows the rotation of your shoulders and torso region. This causes the body to be "bound" or locked. These asanas strengthen your joints, and increase your balance.
While there are several yoga bandha poses, the most common ones are Marichyasana (Pose dedicated to Sage Marichhi), Jalandhara Bandha (Net-Bearer Bond), Uddiyana Bandha (Upward Abdominal Lock), and Mula Bandha (Root Bond). When three bandhas or locks get activated at the same time, they trigger the maha bandha or the great lock.
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| Marichyasana (Pose dedicated to Sage Marichhi |
• Core Strengthening Asanas:
Core poses strengthen your core and tone your abdominal region. Some core strengthening poses include Ananda Balasana (Happy Baby Pose), Paripurna Navasana (Full Boat Pose), Bhujapidasana (Shoulder-Pressing Pose), Marjaryasana (Cat Pose), Bakasana (Crane Pose), and Anantasana (Side-Reclining Leg Lift).
• Forward Bend Asanas:
Forward bend asanas decrease the muscle stiffness, improve the flexibility of the lower body, and correct the aligment and posture of the body.
Some of these asanas include: Padangusthasana (Big Toe Pose), Baddha Konasana (Bound Angle Pose), Adho Mukha Svanasana (Downward Facing Dog), Uttana Shishosana (Extended Puppy Pose), Janu Sirsasana (Head-to-Knee Forward Bend), Parsvottonasana (Intense Side Stretch Pose), Prasarita Padottanasana (Wide-Legged Forward Bend), Marichyasana I (Pose Dedicated to the Sage Marichi, I) and Ardha Uttanasana (Standing Half Forward Bend).
• Inversion Asanas:
Inversion asanas reverse the blood flow and increase circulation, improve your immunity and prevent illness, stimulate your glands, and reduce fatigue. For a complete inversion pose, you have to bring your feet over your head similar to the Sirsasana (Headstand) and Sarvangasana (Shoulder stand).
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| Sirsasana (Headstand) |
The inversion asanas build core strength and endurance. Furthermore, the asanas such as Setu Bandha Sarvangasana (Bridge Pose) and Uttanasana (Standing Forward Fold) are called the half inversion asanas.
Check out this book which we came across that describes 2100 Yoga poses
• Seated and Twist Asanas:
Seated and twisting asanas increase the flexibility of the spine, relieve lower back pain and massage the internal organs. Deep twists also show detoxifying and cleansing benefits. Some of the seated and twist asanas are Bharadvajasana I (Bharadvaja's Twist), Baddha Konasana (Bound Angle Pose), Gomukhasana (Cow Face Pose), Krounchasana (Heron Pose) and Agnistambhasana (Fire Log Pose).
• Standing Asanas:
Standing poses increase your body's flexibility and strength, make you more aware of your body posture and energize your body. Some of the standing asanas include Padangusthasana (Big Toe Pose), Tadasana (Mountain Pose), Utkatasana (Chair Pose), Trikonasana (Triangle Pose) and Uttanasana (Standing Forward Bend).
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| Uttanasana (Standing Forward Bend) |
• Meditation Asanas:
The meditative asanas, like Padmasana (Full Lotus Posture), Siddhasana (Perfect Pose), Vajrasana (Thunder bolt Pose) and Ardha Padmasana (Half Lotus Pose), calm the nervous system and help you achieve physical, mental and spiritual stability.
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| Padmasana (Full Lotus Posture) |
- Restorative Asanas:
Restorative asanas like Balasana (Child’s Pose), Savasana (Corpse Pose) and Viparita Karani (Legs-Up-the-Wall Pose) calm your mind and relax your body.
Yoga asanas are very beneficial for your physical, mental and spiritual well-being. They are not mere exercises but a way to improve the quality of your life.
We all want to stay fit, flexible, relaxed, cool and in charge. A simple way to do this is by incorporating yoga into your busy day. Instead of thinking of the morning or evening class as the only way to include yoga in our daily schedule, you can do soem asanas in small increments all throughout the day.
Small changes in your daily routine would help you stick with them and could ultimately lead to lasting and permanent change. Here are different ways to include yoga asanas in your regular routine:
- Set aside a regular time to practice yoga:
If you are a yoga beginner, do not do too much too soon. Gradually build up your practice from once a week to once a day, without it being a hurdle. Pick up a time when you can practice Yoga without any interruptions. Generally, sunrise and sunset are considered the best times to ‘do’ yoga.
- Practice caution:
Be kind to yourself and go slow when practicing yoga, especially in the beginning. Listen to the signals given by your body. Gradually increase the difficulty level, else you will hurt yourself. Practicing for 10-15 mins a day would still help you in the long run. Later on, you will be able to increase the time and do more difficult asanas, without any problem. Be more regular rather than rigorous.
Yoga can be incorporated in your day to day routine:
- Surya Namaskar:
A great way to incorporate yoga daily is by practicing Surya Namaskar (Sun salutations). It includes different asanas that help you exercise every muscle in the body and rejuvenate you to face the day ahead. It is generally practiced at dawn and is a great way to start your day.
Read more about the benefits of Surya Namaskar and the technique to perform Surya Namaskar
- Take deep breaths:
You can take deep breaths while driving, standing in line at the grocery store, or when you are sitting on a conference call or in a business meeting. It immediately calms your heart rate and soothes the nervous system, helping you relax immediately.
- Practice yoga while watching television:
Seated exercises like leg lifts and knee squeezes can be easily performed while watching television or sitting in the office.
- Stretch at your desk:
Even if you do not have the space to perform the whole regime of asanas, you can easily do backbends or twists while sitting on your desk. Simple stretches would easily relieve your tired muscles and eliminate physical and mental stress.
Yoga can be easily performed at anytime of the day and at any place. A simple regime of 10 minutes of exercises, 5 minutes of breathing and 10 minutes of meditation would lead to remarkable results, helping you get a healthy mind and body.
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