Best Yoga Poses For Your Health – Forbes Health


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If you’re looking for an elixir for your technical neck and back pain, as well as your sanity, roll out your yoga mat for simple relief. Don’t you think of yourself as a yogi? No problem. Even basic yoga poses offer huge benefits.

Yoga can help relieve back pain, flexibility, stress reduction, mood, and sleep, according to Ai Mukai, MD, a Texas Orthopedics-certified physiatrist in Austin, Texas. To get started, try these yoga poses for beginners.

1. Corpse posture | Savasana

Health benefit: Savasana may look more like a nap party than a yoga pose, but it’s actually one of the best yoga poses for your overall health and well-being. By focusing on your breathing while relaxing your body, you can release tension and potentially lower your heart rate, giving your body and mind a boost. Research shows that it can also help in the management of diabetes.

Savasana is one of the best yoga poses for beginners, according to Sage Rountree, co-owner of the Carolina Yoga Company and author of Daily yoga. “If you can lay there you can do it [corpse pose],” she says.

How to do:

  • Lie on your back with your head and limbs resting on the floor and relax. Or, if you’re more comfortable on your side, find a side-lying position that works for you.
  • Use props like a pad and / or blanket as needed.

2. Legs against the wall | Viparita karani

Health benefit: Legs along the wall promote relaxation while stretching your hamstrings and supporting your circulatory system. Raising your legs above heart level helps support the return of blood to your heart, decreases any swelling in the legs and / or feeling tired, according to Dr. Mukai.

How to do:

  • Sit with your right side against a wall.
  • With your left elbow on the floor, rotate and lift your legs up against the wall while lowering your torso so that you are lying on your back with your heels against the wall.

3. Cat-Cow Stretch | Marjaryasana-Bitilasana

Health benefit: The cat-cow stretch is one of the best yoga poses for back pain and flexibility, Gary Soffer, MD, an integrative medicine specialist at Yale Medicine, describes it as “a gentle but dynamic set of two poses that helps relax all back muscles. . “It does this by helping to mobilize the joints in the spine.

How to do:

  • Get on all fours with your neck in a neutral position.
  • Keep your wrists directly under your shoulders and your knees directly under your hips.
  • Breathing in the cow pose, arch your back so that your belly is closer to the mat, lifting your chest and chin.
  • Exhale in a cat-like position, tucking your navel in while rounding your back and letting gravity drop your head toward the floor.

4. Downward facing dog | Adho Mukha Shwanasana

Health benefit: Downward facing dog is one of the most versatile beginner yoga poses you can find. It not only helps relieve back pain and core strength, but also promotes flexibility from head to toe. It creates traction in the lower back, which relieves the spine, according to Dr. Mukai. Meanwhile, your hamstrings and calves are also stretched well.

How to do:

  • Start by resting your hands and knees on the floor.
  • Press your toes on the floor and straighten your legs, lifting your hips up to the ceiling and pressing your shoulders down and back. Be careful not to overextend your knees.
  • Try bending one knee at a time to experience a deeper stretch in your hamstrings and calves.

5. Knees to Chest | Apanasana

Health benefit: By stretching your lumbar spine, this beginner yoga pose promotes flexibility and helps manage back pain. Once you’re in position, you gently rock from side to side to massage the lower back muscles. “It’s a place where we often maintain tension that can cause back pain,” says Dr. Soffer.

How to do:

  • Lie on your back with your hips and knees bent while resting your hands against your knees.
  • Exhale as you squeeze your knees to your chest and bring your belly button back towards your spine.
  • As you breathe in, return to the starting position.

6. Installation of the bridge | Setu Bandha Sarvangasana

Health benefit: The bridge pose promotes core and glute strength and in doing so helps prevent back pain. “This pose simultaneously strengthens your core and lower back muscles,” says Dr. Soffer. “The stronger your core, the less work your back needs. This pose is also beneficial as it stretches the front of the hips, which can become strained after prolonged sitting.

How to do:

  • Lie on your back with your arms at your sides.
  • With your feet hip-width apart, bend your knees, keeping your feet flat on the floor directly below your knees.
  • Engaging your abdominal and glute muscles, lift your hips so that your body forms a straight line from your knees to your shoulders.

7. The shoemaker’s pose | Baddha Konasana

Health benefit: Also known as the bound angle pose, this basic yoga pose helps with flexibility, according to Dr. Soffer. By letting gravity lower your knees, it opens your hips. In fact, a study in people with diabetes showed that, in combination with other yoga asanas, it improved subjects’ total cholesterol, blood sugar levels, and overall sense of well-being.

How to do:

  • Sitting with your legs extended in front of you, bend your knees and bring your heels back towards your body.
  • Let your knees drop to either side while pressing the soles of your feet together.
  • Pull your heels as close to your body as possible.
  • Maintain an elongated spine, pressing your shoulders down and away from your ears.

8. Installation of the chair | Utkatasana

Health benefit: In this pose, you mimic sitting in a chair, while you hold a static squat with your feet together. The chair posture is “great” for building upper and lower body strength, especially in the gluteal and back muscles, according to Rountree. It also helps with balance, especially if you lift your heels.

How to do:

  • Standing with your feet together, bend your knees and push your hips back so that your thighs are as parallel to the floor as possible. Make sure to keep your knees behind your toes, really reaching your hips towards an invisible chair behind you.
  • Keeping your chest lifted and your knees together, raise your arms, pressing your shoulders down and away from your ears.

9. Locust posture | Salabhasana

Health benefit: The locust pose is great for flexibility and back pain, says Rountree. It serves as an antidote to the stooped forward posture we so often adopt in our daily lives.

How to do:

  • Lie on your stomach, forehead on your mat and arms at your sides, palms down.
  • Keeping your neck in a neutral position, arch your back and lift your chest, arms, and legs off the floor.
  • Raise your arms so that they are parallel to the floor and stretch from your shoulders to your fingertips, keeping your gaze forward and your neck long.
  • Hold this position for three to five breath cycles, then return to the starting position.

As you experiment with basic yoga poses, Rountree suggests adopting a sustainable routine. Even 10 minutes a day is a great place to start. “Don’t be afraid to do a little bit on your own at home,” she says. “A little a few times a day will be much better for your body than gorging on a huge amount once a week.”


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