International Yoga Day: 10 basic asanas for beginners

Tadasana, one of the standing pose asanas, helps you correct your posture, strengthen leg muscles and tone your hips and stomach.

It’s International Yoga Day or World Yoga Day today.

It was on Dec 11, 2014 that the United Nations General Assembly (UNGA) officially declared June 21 as the International Yoga Day or World Yoga Day.

It was Prime Minister Narendra Modi who is behind the idea of an International Day of Yoga.

In his speech at the UNGA on Sept 27, 2014, Modi said: “Yoga is an invaluable gift of India’s ancient tradition. It embodies unity of mind and body; thought and action; restraint and fulfillment; harmony between man and nature; a holistic approach to health and well-being. It is not about exercise but to discover the sense of oneness with yourself, the world and

“It is not about exercise but to discover the sense of oneness with yourself, the world and the nature. By changing our lifestyle and creating consciousness, it can help in well-being. Let us work towards adopting an International Yoga Day.”

If you are new to yoga, here are 10 basic asanas for beginners to get you started:

1. Tadasana (Mountain Pose)

Most standing pose asanas have their roots in Tadasana. This asana helps you correct your posture, strengthen leg muscles and tone your hips and stomach. Tadasana is also beneficial in increasing agility of the spinal cord.

2. Uttanasana (Standing Forward Bend)

Also known as Padahastasana and Hasta Padasana, Uttanasana improves blood circulation and rejuvenates you instantly. This asana also stimulate liver, kidneys and the digestive system. It is also known to help in curing headaches and insomnia.

3. Virabhadrasana (Warrior Pose)

This asana works on your upper body as well as strengthens your back and legs. Virabhadrasana is great for those who spend most hours working at their desks. This asana stimulates metabolism, relaxes mind and body, as well as help you concentrate.

4. Adho Mukha Svanasana (Downward Facing Dog)

This asana is beneficial for elongating the spine and strengthening the legs. It improves blood circulation and energizes you eliminating stress and tension.

5. Vrikshasana (Tree Pose)

Vrikshasana is a balancing asana and is very beneficial for improving neuromuscular coordination, especially sight and hearing abilities. It also strengthens the spine and legs. This asana helps deepen the thorax.

6. Bhujangasana (Cobra Pose)

Besides working on your back, Bhujangasana helps you get healthy digestive, reproductive, and urinary systems. It also opens up your chest and throat.

7. Marjariasana (Cat Pose)

Besides completely detoxing the body, this asana makes your spine flexible and improves circulation of blood and spinal fluids. Marjariasana is great for toning abdomen by burning fat.

8. Balasana (Child’s Pose)

Balasana is a relaxing asana. Feeling too tired, try this asana and instantly the stress will be gone as Balasana improves blood circulation and massages and flexes internal organs.

9. Setu Bandhasana (Bridge Pose)

This asana not only straightens and strengthens the back, but also opens up the chest, keeps check on thyroid, strengthens the reproductive system, aids in digestion, keeps blood pressure under control, eliminates anxiety and cures insomnia.
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10. Baddha Konasana (Butterfly Pose)

It is a great asana for women as Baddha Konasana takes care of the reproductive system, reduces symptoms of menopause and menstruation, helps in easy childbirth and opens the hip.

This asana also works on blood circulation, maintains kidney and digestive system heath. Baddha Konasana is very effective to relieve sciatica pain.

Big Wire

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