Once a yoga practitioner is a forever yogi
Once an individual delves into the practice of yoga, the science of yoga becomes his true companion for the rest of his life. As a universal science of healing, yoga can be adapted and practiced at any age or stage of life.
“You are never too old to strike a yoga asana.” So we made a list, eight gentle yoga poses with far-reaching benefits and lowest risk. In these eight yoga poses, you need minimum strength and flexibility to mobilize your joints, enhance your posture, soothe the nerves, elevate the energy levels, rekindle the organ functionality, and strengthen the body.
1.) Mountain Pose (Tadasana)
A foundational pose for improving the body posture that helps to keep spine healthy and strengthens the thighs, knees, ankles, abdomen, and hips.
- Come on a yoga mat. Stand tall with arms hanging by your side.
- Evenly distribute the body weight across the balls and arches of the feet.
- Keep the feet together and legs strong. You can spread the feet about 6 inches apart if you wish to for proper balance.
- Strongly engage the quadriceps and pull your stomach in slightly.
- Inhale, lengthen the torso, raise your arms up and join the hands together.
- The body should be in one straight line.
- Gaze softly ahead.
2.) Tree Pose (Vrikshasana)
Develop steadiness by balancing on one foot. Tree pose assists in stretching and strengthening of the lower body.
- Stand in Tadasana (Mountain Pose).
- Equally, transmit the weight to both the feet.
- Transfer the weight to left leg and feel the heaviness.
- Now, lift the right foot up from the floor and balance on the left leg.
- Bend the right knee and place the right foot against the left thigh in the inside region. You can make use of your hands to place the foot.
- Do not rest the right foot against the knee. Either above or below.
- Align both the hips together.
- Fix the gaze on a point in front.
- Fold the hands in Anjali Mudra in front of the heart.
3.) Standing Forward Fold (Uttanasana)
Among the many benefits, uttanasana is therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis. Learn in detail about the pose during yoga teacher training in India.
- Stand in a straight stance from top of the head to the toes.
- Breathe in; hoist both the arms up, parallel to the ground, palms facing in front.
- Exhale, hinge forward from the hips and keep the spine length.
- Fold as deeply as you can.
- Keeping your knees unbent, bring your hands down to the floor and rest them next to the feet or grab the toes or clasp the opposite elbows with the hands.
- Let your head hang down.
4.) Seated Forward Bend Pose (Paschimottanasana)
Unwind the hamstrings and mind in the seated forward bend pose. Traditionally, the pose is extremely beneficial in increasing appetite and curing diseases.
- Sit on a yoga mat with legs stretched in front of you and palms on a yoga mat beside the hips.
- Adjust your hips to become comfortable in the sitting position. For extra support, sit on a folded blanket.
- As you breathe, lengthen the front torso and lean forward from the hips.
- Try to grab the sides of the feet with your hands, elbows fully extended.
- If you can, with each exhalation fold forward to deepen the stretch.
5.) Downward Dog Pose (Adho Mukha Svanasana)
It is an energizing and rejuvenating yoga pose. Ayurveda courses in Kerala India is another way to revive the body-mind.
- Start in table-top position (hands under the shoulder, knees under the hips, and wrists parallel to the mat).
- Fully extend your arms and completely relax your upper body.
- Spread your fingers and transfer the weight to your hands.
- Exhale, tuck the toes under and lift the knees off the floor.
- Straighten the legs and support the heels on the yoga blocks.
- Take the shape of an inverted ‘V.’
- Align the head between the upper arms and look down at the navel.
6.) Reclined Supine Twist Pose (Supta Matsyendrasana)
A pose for hydrating and massaging the back as well as for encouraging fresh blood supply in the body.
- Lie on your back. Keep your arms and legs straight.
- Upon exhalation, perform knee-to-chest pose (Apanasana).
- Stretch your left leg along the floor while keeping the right knee close to your chest.
- Extend the right hand to shoulder-height, palm down.
- Drop your right knee toward the left side of your body.
- Place the left hand on your right knee.
- Turn your head to the right.
7.) Bound Angle Pose (Baddha Konasana)
A restorative posture for getting rid of fatigue and health issues.
- For the pose, come in a Staff yoga posture (Dandasana).
- As you breathe out, bend the knees, and pull the heels closer to the pelvis as much as you can.
- Bring the soles of the feet together and drop your knees out to the sides.
- Grasp the toes of the feet with your hands.
- Keep the spine erect throughout the pose.
- Look in the forward direction.
8.) Corpse Pose (Svanasana)
A pose for absolute relaxation and health.
- Lie in prone position.
- Soften the groins and lower back.
- Release the back of the neck towards the tailbone.
- Gaze at the heart softly.