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10 YOGA Poses that should be A HABIT from today!!

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Why is YOGA necessary?

Most of us follow this usual routine: Waking up late in the morning, getting ready fast and leaving for work/office. In the evening, one may feel tired mentally as well as physically. The cells of body crave for energy, which cannot be obtained by eating alone. The cells need stretching, meditation and physical activity. But poor cells remain hungry forever in the rat-race routine of human.

What difference will remain between a human and a robot? In the absence of any fusion of energy with cells of body, the human body is equivalent to a machine which has full chances of corrosion if not maintained properly. This calls for a serious need of some great habit for each and everyone of us. We all are aware about YOGA which is known as a WAY OF LIVING. Let us know in details about why YOGA is actually what our cells are craving for!!


Some people after gaining weight may feel conscious and join gyms etc. classes to help themselves lose weight. Some people join health fitness clubs because their profession demands them to be fit. There may be myriad reasons of running legs on trademill or trying out several fitness equipments kept in the gyms. However, at the end of the day, tiredness and feeling lethargic are not a great surprise.

So is there any solution to lose weight without sweating in gyms? Is there any way out to remain fit and invigorated without wasting hard earned money in machines? It's a cheering YES to both questions!!

The origins of YOGA have been speculated to date back to pre-Vedic Indian traditions. The essence of Yoga is to unite the mind, the body and the soul. In addition to flexibility, YOGA helps us to interconnect with self and filter bad thoughts out of mind.

As the Bhagavad Gita says, “A person is said to have achieved yoga, the union with the Self, when the perfectly disciplined mind gets freedom from all desires, and becomes absorbed in the Self alone.”



10 Must DO YOGA poses to make HABIT at home

Here you will be motivated to start practicing YOGA at your home with poses which are not only easy to do, but are a complete package of health benefits as well!

So Lets read further to know about some YOGA postures and their benefits. The essence of all YOGA postures is DEEP BREATHING. The breathe IN (inhale) and breathe OUT (exhale) needs to be followed properly to experience the energizing benefits of YOGA.

1. Suryanamaskar (Sun Salutation)


Learn SuryaNamaskar (Sun Salutation) Steps here!

SuryaNamaskar (Sun Salutation) is an age-old comprehensive Yoga exercise which consists of a set of 12 postures. It must be performed on an empty stomach at the time of sunrise for best effects.


  • Its regular practice improves blood circulation throughout the body.
  • It is an excellent cardiovascular workout for losing weight effectively.
  • It calms the mind and enhances mind concentration.
  • It helps in beating stress and detoxifies the body.
  • The breathing pattern of SuryaNamaskar with alternate abdominal organs stretching and compression helps in improving digestive system.
  • It strengthens the abdomen by giving flat and toned abs when done on regular basis.
  • Its set of 12 postures helps in improving flexibility of body and helps us to remain active throughout the day.
  • The spine is more strengthened with accurate and consistent practice of Surya Namaskar Yoga.

Click Here to know steps for Virbhadra asana

2. Veerabhadra Asana (Warrior Pose)

The Warrior pose is named after Veerabhadra, a fierce warrior, an incarnation of Lord Shiva.


  • The stretching done in the posture strengthens the arms, shoulders, thighs, ankles and back muscles.
  • It helps to improve focus, balance and mind stability.
  • It increases stamina of body which is very important for now a days usual sedentary jobs. It energizes the entire body and keeps one active all the time.
  • It works as a catalyst for releasing stress in very short span of time which is a need of hour in today's fast life.
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Click here to know the steps of Bhujang Asana!

3. Bhujang Asana (Cobra Pose)

Do you feel discomfort in muscles of neck, back and abdomen? Then here is the remedy. Bhujang Asana is a yoga posture where asana resembles a serpent with its hood raised. It's a part of sequence of yoga postures in Surya Namaskar or Sun salutation as given above.


  • It strengthens the entire back and shoulders. The back gets a dose of flexibility which is very important to stay away from back related ailments.
  • It improves blood circulation in body and gives a glow to skin.
  • It helps in reducing fatigue and stress.
  • It stretches chest and abdomen which enhances the flexibility.
  • It helps in elevating mood.
  • It opens the chest and helps to clear the passages of the heart and lungs; hence helpful for easing the symptoms of asthama

Click Here for Dhanur Asana Steps!

4. Dhanur Asana (Bow Posture)

The Sanskrit word 'Dhanur' means 'bow-shaped', curved or bent. Dhanur Asana is so named because the body mimics the shape of a bow with its string stretched back ready to shoot an arrow. It takes main credits for making spine flexible of regular practitioners, hence lowering the back pain and strain in upper back and neck area.


  • This asana acitvates all the endocrine glands specifically the pancreas. Also, it strengthens all the major and minor joints of the body.
  • Dhanur asana is very beneficial for those who are involved in sedentary office work and spend a lot of time sitting on chair.
  • It strengthens neck, shoulders, arms, lungs, thighs, knees, abdominal muscles and organs.
  • It is a panacea for various stomach ailments and helps in improving digestive system of body.
  • It removes extra fat from stomach and waist areas.
  • It enhances the elasticity of spine to help in staying away from back pain etc troubles.
  • It is very beneficial for people suffering from respiratory problems like asthama.

See the Video to know Setu-Bandh Asana Steps!

5. Setu Bandha Asana (Bridge Pose)

Setu means bridge and bandha means bind. Hence this pose is also known as Bridge Posture Yoga. It is a simple and exhilarating posture giving myriad range of benefits to the practitioner.


  • It is of great help in strengthening back muscles.
  • It helps in improvement of digestive system.
  • It helps in giving good stretch to chest, neck and spine.
  • The asana reduces stress and anxiety and calms the brain and central nervous system by alleviating depression problems.
  • The bridge pose makes you more alert mentally as well as physically.
  • It is highly beneficial for people suffering from hypertension and osteoporosis.

Check out the Video here to know Ushtra Asana Steps!

6. Ushtra Asana (Camel Pose)

'USHTRA' is a Sanskrit word, meaning 'camel'.The camel pose, when performed accurately, stretches nearly all the major muscles of the body. It involves bending backwards with proper breathing in kneeling position. Beginners must keep in mind not to strain neck much while bending backwards and avoid making the overall posture unstable.


  • It improves digestive, respiratory, endocrine, lymphatic and circulatory systems of body.
  • It reduces fat on thighs.
  • It opens the chest, thus improving respiratory system.
  • It helps in relieving back pain.
  • It cures stomach problems like constipation.
  • It helps in overall health and well being.

Click the video below to practice Sarvanga Asana!

7. Sarvang Asana (Shoulder Stand Pose)

Sarvanga Asana is also known as Shoulder stand pose. Sarva means everything and Anga means limbs. It is one of the most advanced yoga pose having package of health benefits.


  • It makes inner parts of body healthier and stronger.
  • Digestive system, respiratory system, blood circulatory system are vivified.
  • It is very beneficial for thyroid gland as it regulates/balances the hormone secretion.
  • It helps in relieving stress from areas of neck, shoulders and head.
  • The energy level is increased effectively when practiced every morning.
  • It enhances metabolism and hence helps in fat loss.
  • The abdominal organs are strengthened and hence fights against constipation problems by enhancing bowel movements.
  • It is helpful for people suffering from insomniac. It is excellent for restful sleep.
  • An improved complexion is observed if practiced consistently early morning.


Click the video below for Hala Asana Steps!

8. HALASANA (Plough Posture)

'Plough' is a popular farming tool used in Indian agriculture to prepare soil for sowing crops. The Yoga pose 'Halasana' derives its name from this tool since the posture mimics the shape of plough. Also, like plough, this asana prepares the 'field' of the body and mind for deep rejuvenation.


  • It stimulates and improves the function of thyroid, parathyroid and pituitary glands. All of the other endocrine glands are regulated by these main glands and so the overall function of the endocrine system is improved. This results in improved functioning of all the systems of body.
  • It removes rigidity from back muscles and stretches spine, thus increasing its elasticity and overall functions.
  • It activates digestion and helps with constipation, thus improving efficiency of abdominal organs like pancreas, liver and kidneys.
  • It tones thighs area.
  • It helps to reduce belly and body fat.
  • It normalizes high blood pressure.
  • It improves blood flow to facial organs, thus enhancing the skin glow.

Click the video below for Natraja Asana Steps!


'Nat' means dance and 'Raja' means king. Hence, it is 'Lord of Dance' posture of Yoga. Natraja is other name for The Lord Shiva.

The pose is highly recommended if you want to improve concentration, focusing power and balance of the body. This Pose must be performed gracefully, as if dancing, but with full attention.


  • It is highly beneficial for weight loss. It strains the calves, thus helping in toning legs.
  • It improves mind concentration since focusing at some point is part of the posture.
  • It releases stress and calms the mind.
  • It stretches the muscles of lower body as well as chest.
  • It improves posture and balance.

Click the video below to see BAL ASANA steps!

10. BALASANA (Child Pose)

BALASANA is a simple child-like pose, very comfortable and safe for all except for the people with knee problems or high blood pressure. All one has to do is just aim to touch forehead to the floor, keeping buttocks in contact with heels.


  • The posture helps to stretch and strengthen the muscles of hips, thighs and ankles, making them more flexible and hence helping in fat loss in these areas.
  • It normalizes blood circulation of body.
  • It helps in alleviating back pain and stress in neck area, shoulders and chest.
  • It calms the mind, thus relaxing the central nervous system.


UNITY (author) from New Delhi on September 25, 2015:

Thanks a lot for beautiful comments. Yoga needs to be imbibed in daily life.

Kiran on June 07, 2015:

Awesome! Got inspiration to do Yoga after reading this article.. so good benefits! I bought Yoga mat and now I am practising these 10 Yoga poses daily!

Sarita on June 03, 2015:

Yog is the wealth that we have inherited from our Vedic Ancestors. Yog prevents stress and disease from entering the body and mind and also get rid of the accumulated .

PriyankaR on June 03, 2015:

Yoga must be made an integral part of daily life.It is an Indian primordial practice that benefits us in many ways. Very nice post , inspiring youngistan to make this a habbit ,given the celebration of international Yoga Day ahead of this month

Asmita on June 02, 2015:

Nice compilation of good Yoga poses. Very helpful for a healthy life.

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