Learn Yoga
Tadasana
This asana is base for all other standing poses or asanas. Tadasana is a standing yoga pose that is also known as Mountain Pose. Tadasana will correct your body posture and strengthen the lower side of your body. This yoga asana will ideally arrange all the body parts in a straight-line alignment from your head to your heels, with shoulders stacked along the line.
Improves body posture.
Strengthen Knees, Thighs, Ankles, and Back.
Tones your abdomen and back.
Makes your spine agile.
Reduces flat feet.
Improves body balance.
Regulates your body systems such as Digestive, Nervous, Respiratory.
Stand straight on your legs and join the feet with the toes touching each other.
Now make your thigh muscles firm and strengthen your ankles as you lift whole the body weight.
Let your arms or hands hang alongside your body.
Now breathe in and stretch your shoulders, arms, and chest upwards.
Stretch the body right from your feet to your head.
Hold the pose for 10 – 20 seconds and release the pose.
This asana can be practiced daily and at any time of the day.
There many more variations you can try.
Adho Mukha Svanasana
This yoga pose comes understanding yoga pose and this is also known as Downward Facing Dog Pose because it looks similar to how a dog looks when it bends forward. This pose is very helpful for the strengthening of your spine, your glute muscle and hamstring muscles, your ankles, and your wrists.
Tones your core. The pose works several muscles of your body and engages your core
Strengthens your bones. Adho Mukha Svanasana is a weight-bearing exercise and will strengthen your bones
Works the back of your legs.
mproves blood flow to the brain.
Strengthens your arms.
Improves your body posture.
Firstly stand on your four limbs such that your body forms a table-like structure.
Now gently lift your hip or tail towards the ceiling and straighten your elbows and knee. Ensure your body forms an inverted “V-Shape”.
Keep your both toes pointed towards the front and lean towards the floor.
Your hands should be in line with your shoulders, and your feet in line with your hips.
If your heels are not touching the floor make sure that your heels are pressing down towards the floor.
Avoid leaning too far forward just bend by keeping the weight on your legs.
Make sure that your hips must be higher than your heart, and your head must see the lower ground.
Hold the pose for 15 – 20 seconds and release.
Uttanasana
This pose comes under, standing poses and also known as Padahastasana. This asana will strengthen your back, hip, calves, and hamstrings by providing a good stretch. It heals and also rejuvenates your body.
It maintains the functions of liver, kidneys and spleen.
Beneficial in flexibility of the hips.
Gives Strengths to the knees and spine also.
It improves the process of blood circulation.
Helps to improves posture and alignment.
Useful for stretching the leg muscles like calves and hamstrings.
Stand straight on your mat, and rest your hands on your hips.
Now inhale and exhale slowly by bending your knees forward, folding from your hip
Bend in such a way that you rest your hands on the ground next to your feet.
Make sure your feet are parallel to each other and your toes must point forward.
Your head crown must reach the floor and look through your legs.
Hold the pose for 15 – 20 seconds and now slowly release the pose.