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55 Most Effective Yoga Asanas For Beginners


Shalu Bhati

Updated At  20 Sep 20



    

Yoga might seem slow and perhaps boring even if it is compared to the High-intensity workouts which are all the rage these days. From effective weight loss, reduced fat, and increased muscle strength to increased flexibility, improved memory, better circulatory, and respiratory systems to increased height and better hair, yoga has multiple benefits.

As a beginner, it might be confusing as to where to start considering there are so many yogasan types. Worry not as this is the perfect article for a yoga newbie. Here we have brought for you the 55 best yoga asanas for beginners which are more than enough to get you started.

    

55 Most Effective Yoga Asanas For Beginners

    

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1. Trikonasana — Triangle Pose

Another one of the best yoga asanas for beginners is the Trikonasana or the triangle pose where you are supposed to imitate the triangle. This yogasana works wonders at trimming the excess fat from your waist. Say goodbye to love handles with this type of yogasan. Stand straight with your feet apart. Turn your right foot towards 90 degrees and move the left foot slightly towards the left. Exhale and bend your upper body towards the right such that your right hand is placed behind your right ankle and your left hand is stretched towards the ceiling. Stay in this pose for 10 seconds and repeat on the other side.

Benefits:

  • Tones waist
  • Opens up glutes and hips
  • Strengthens core muscles
  • Lengthens and strengthens back muscles
  • Heals internal organs
  • Strengthens knees, ankles, legs, chest, and arms
  • Improves digestion
  • Reduces stress
  • Helps in back and neck pain

Who Should Avoid?

People with:

  • Migraine
  • Diarrhea
  • Low or high blood pressure
  • Neck injury
  • Back injury
     

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2. Sukhasana — The Easy Pose

Also called the decent pose, this yogasana is one of the easiest and one of the best yoga asanas for beginners. To get into this yogasan you have to sit cross-legged as you normally do. Ensure that each foot is placed under the alternate knee. Keep your back erect. This pose is one of the many yoga poses which can help you get rid of the stiffness in the back. You can choose any yoga mudra to go with this pose.

Benefits:

  • Relaxes mind as well as body
  • Improves posture and body alignment
  • Broadens chest and collar bones
  • Opens up knees, ankles, and hips
  • Lengthens spine
  • Strengthens back muscles
  • Reduces fatigue and exhaustion
  • Stretches neck
  • Improves concentration

Who Should Avoid?

People with:

  • Hip injury
  • Knee injury
  • Knee inflammation

  

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3. Padmasana —The Lotus Pose

Padmasana or the lotus pose is a meditative pose which is quite similar to the easy pose. In this yogasana, you have to put your right foot on your left thigh and your left foot on your right thigh while keeping your spine erect. Repeat again but with the other leg on top this time. Women should practice this yogasan in pregnancy to make the process of birthing easier. This type of yogasan is also one of the best yoga asanas for lower back pain.

Benefits:

  • Improves posture
  • Eases menstrual discomfort and pain
  • Stretches ankles and knees
  • Opens up hips
  • Activates spine, pelvis, abdomen, and bladder
  • Restores energy
  • Helps with lower back pain
  • Makes joints and ligaments flexible

Who Should Avoid?

People with:

  • Knee injury
  • Ankle injury

 

 


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4. Vajrasana — Thunderbolt Pose

This yogasan is one of the best yoga asanas for beginners who seek relief from various digestive ailments. This is the only yogasan which can be practiced after having meals. It is more effective when practiced after meals. Kneel down and gently lower down your body. Sit so that your butt is placed over your heels and your thighs over your calves. Keep your back straight and knees close to each other. Sit for as long as you are comfortable to get relief from constipation, gastric problems, and much more. Regular practice of this yogasan can make your body as strong as the Vajra or diamond.

Benefits:

  • Improves digestion
  • Relieves gas troubles
  • Strengthens back as well as pelvic muscles
  • Helps with lower back problems and sciatica
  • Reduces menstrual cramps
  • Strengthens  the nerves of legs and thighs
  • Helpful in arthritis

Who Should Avoid?

People with:

  • Knee problems or had recent knee surgery
  • Issues with lower vertebrae of the spinal column

 

 

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5.Virabhadrasana I —The Warrior Pose

If your sedentary lifestyle has started taking a toll on your body, then this is one of the best yoga asanas for beginners which helps to counter the ill effects of sitting too long. Stand erect and spread your legs three to four feet apart. Lift your arms at the shoulder level so that they are parallel to the ground. Get into the high lunge position. Your bent knee must form a straight line with the ankle of that leg. Stretch your arms further above your head and join your palms. Feel it in your arms, back, and legs.

Benefits:

  • Tones and strengthens arms, lower back, and legs
  • Increases stamina
  • Improves balance
  • Stimulates metabolism
  • Good for spine
  • Releases stress and stiffness from shoulders
  • Relaxes mind as well as body

Who Should Avoid?

People with:

  • Heart problems
  • High blood pressure

 

 

 


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6. Adho Mukha Svanasana — Downward Facing Dog

Protect yourself from injuries with this yogasana which imitates a dog stretching itself. It is one of the few best yoga asanas for beginners which aims to not only strengthen but also make your body more flexible at the same time. This yogasana is also known for strengthening legs to a great extent. To practice this asana you are required to come down on all fours in a manner such that your knees are exactly below your hips and hands below shoulders. Slowly lift your knees and press heels into the floor. You will feel a good stretch in your legs, hamstrings, hips, and back. Stay for 30 seconds.

Benefits:

  • Stretches shoulders, arms, hamstrings, and calves
  • Relieves menstrual discomfort
  • Strengthens arms and legs
  • Prevents osteoporosis
  • Strengthens bones
  • Improves posture

Who Should Avoid?

People with/in:

  • Last term of pregnancy
  • Diarrhea
  • High blood pressure
  • Headache

 

 

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7. Paschimottanasana — Sitting Forward Bend

A sitting asana, this yogasan is good yoga for height development. Sit on the floor with an erect back and legs spread in front of you. Raise both your arms to the shoulder level such that they are both parallel to the ground. Raise them further above your head with palms facing each other. Slowly bring your arms down to touch your toes. In a slow and careful motion move your upper body forward. For beginners, it might not be possible to bend down. In such a situation you should bend as much as you comfortably can. Do not force the bend or it can lead to injury.

Benefits:

  • Calms the nervous system
  • Stretches the entire back
  • Stimulates internal organs
  • Increases blood flow to the pelvic region
  • Reduces belly fat
  • Gets rid of stiffness in hamstrings
  • Soothes menstrual discomfort
  • Reduces stress and fatigue

Who Should Avoid?

People with:

  • Asthma
  • Diarrhea
  • Back injury

 

 


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8. Uttanasana — Standing Forward Bend

This yogasana is similar to the sitting forward bend. What changes is your position. For the best of the best yoga asanas for beginners which gives the maximum stretch to muscles in the back and hamstrings, first, stand with a straight posture. Exhale to bend forward. Remember that you have to bend from the hips and not from the waist. Place your palms behind the respective legs to touch the heel. Your head should be close to your knees. Again, beginners might not be able to bend down. In that case, bend as much as you comfortably can. Do not overstretch or strain your muscles at any point. Rise slowly from this pose while maintaining the posture.

Benefits:

  • Stretches lower back, hips, hamstrings, and calves
  • Relaxes tired muscles
  • Reduces stress and anxiety
  • Maintains health of liver and kidneys
  • Improves digestion
  • Helps in treating insomnia
  • Effective in curing blood pressure, asthma, infertility
  • Aids in treating menopause problems

Who Should Avoid?

People with:

  • Lower back injury
  • Tear in hamstrings
  • Sciatica
  • Glaucoma

 

 

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9. Bhujangasana — Cobra Pose

This type of yogasan reflects a cobra with a lifted hood, hence the name. This yogasan strengthens your spine to a great extent and is one of the yogasana postures to be practiced as part of the Sun Salutations. Lie down straight with your forehead touching the ground, legs together and arms at the side of the torso. Slowly bring your arms closer to your shoulders. Bend elbows such that your palms are exactly below your shoulders. While maintaining the posture, raise your upper body from the ground. Tilt your head up to look at the ceiling. You should feel a stretch in your spine. Do this yogasan for 20 seconds.

Benefits:

  • Stretches muscles of shoulders, chest, and abdomen
  • Improves menstrual irregularities
  • Strengthens arms and shoulders
  • Firms and tones hips
  • Opens up chest
  • Improves blood circulation especially through the spine
  • Improves digestion
  • Treats back problems and sciatica
  • Reduces belly fat
  • Helps in asthma
  • Improves digestion

Who Should Avoid?

People with:

  • Pregnancy
  • Back injury
  • Headache
  • Carpal tunnel syndrome
  • Hernia
  • Recent abdominal surgery

 

 


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10. Naukasana — Boat Pose

If you are looking for the best yoga asanas for beginners which tones and strengthens the core, then this is the yogasana for you. Naukasana or boat pose is challenging but works wonders on core and improves balance. It is one of the best yoga poses for weight loss and specifically for belly fat reduction. Lie on your back. Then slowly raise your upper body and legs. Keep hands stretched in the front. Go back to the normal position after 20 seconds. Relax and repeat.

Benefits:

  • Stimulates internal organs
  • Strengthens muscles
  • Aids in weight loss
  • Improves functioning of the pancreas, liver, and kidneys
  • Cures naval displacement
  • Strengthens core

Who Should Avoid?

People with:

  • Chronic back issues
  • Asthma
  • Heart issues
  • Pregnancy
  • Migraine
  • Diarrhea
  • Neck injury
  • Spinal injury
  • Hernia

 

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11. Utkatasana — Chair Pose

Sit on an imaginary chair to tackle the effects of sitting in a real chair for long hours. The chair pose is one of the best yoga asanas for beginners which not only helps you improve your posture and balance but also aids in weight loss. This yogasan specifically targets the fat accumulated on your buttocks. Stand straight and raise your hands over your head. Join the palms together. Bend from your knees and tilt your upper body slightly forward. While maintaining the posture, sit as low as you possibly can. Here you have to imagine that you are sitting on a chair. Start with 20 seconds and increase the time with practice. Also, do check the 25 best weight loss tips to find out how you can weight naturally.

Benefits:

  • Improves posture and balance
  • Tones and strengthens legs
  • Stretches shoulders, chest, spine, and hips
  • Stimulates heart, diaphragm, and abdomen
  • Strengthens core
  • Reduces flat feet
  • Relieves stress

Who Should Avoid?

People with:

  • High blood pressure
  • Knee injury
  • Prolapsed uterus
  • Pregnancy

 

 


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12. Pavan Mukta Asana — The Wind Releasing Pose

This yogasan does exactly what it says. It releases toxic gases from your body. Practice this yogasan for a proper functioning digestive system. Lie down on your back. Inhale and bring your knees to the chest. Bring your chin forward to touch your chest. Hold this pose for 20 seconds. Relax and repeat. It is one of the easiest and best yoga asanas for beginners.

Benefits:

  • Improves digestion
  • Releases trapped gases
  • Strengthens muscles in the abdomen and back
  • Tones arms and legs
  • Improves blood circulation especially in hips
  • Burns fat in thighs
  • Stimulates reproductive organs
  • Stretches lower back and neck

Who Should Avoid?

People with:

  • Recent abdominal surgery
  • Hernia

 

 

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13. Baddha Kona Asana — Cobbler’s Pose

One of the simplest and best yoga asanas for beginners, the Baddha Kona asana imitates the pose of a working cobbler. This type of yogasan is very effective in toning your inner thighs. Sit down with a straight back. Bend your knees such that the base of your feet is facing each other. Place your palms on your ankles. Push the knees towards the floor to feel the stretch in your inner thighs. Initially, as a beginner, you will face difficulty in bringing your knees completely down and that is completely okay. Just don’t force anything. Your flexibility will increase with regular practice of this yogasan.

Benefits:

  • Stretches inner thighs
  • Soothes menstrual discomfort
  • Improves the functioning of reproductive organs
  • Relieves stress and fatigue
  • Improves flexibility
  • Stretches spine
  • Helps with sciatica
  • Cures asthma, flat feet, infertility, and high blood pressure

Who Should Avoid?

People with:

  • Knee injury
  • Sciatica
  • Women undergoing menstruation

 


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14. Balasana — Child’s Pose

The child’s pose is as easy as a child’s play and yet very effective in strengthening muscles in the back, hips, and legs. This is one of those best yoga asanas for beginners which is practiced to relax the body and to prevent injuries that can occur due to running. This yogasana also helps in removing the stiffness in muscles that comes from your 9 to 5 desk job. Kneel and sit on your legs. There must be a little distance between your knees with the toes of your feet touching each other. Bend your upper body to place your head on the ground in front of your knees. Stretch your arms forward. Elongate your spine and increase the stretch to feel it in your arms, spine, and hips.

Benefits:

  • Calms the mind
  •  Improves digestion
  • Lengthens and strengthens the lower back
  • Stretches hips
  • Releases fatigue and exhaustion
  • Improves blood circulation
  • Strengthens knee ligaments

Who Should Avoid?

People with:

  • Knee injury
  • Pregnancy

 

 

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15. Gomukhasana — Cow Face Pose

Do you want to get rid of the fat on your back? Then look no further. This yogasan not only gets rid of fat from the back but also tones and strengthens your arms. Sit in a kneeling position but with your right leg crossed over the left so that the right knee is above the left knee. Now bend left elbow and try to reach the center of your back. Similarly, bend your right elbow to reach the center of your back. When you do this, your left elbow will point towards the ceiling and right elbow towards the floor. The aim here is to be able to clasp hands behind the back. Repeat with the right elbow facing up and left elbow down. Ensure that your back is straight. If you are not able to clasp hands then just take your hands back as much you comfortably can.

Benefits:

  • Cures stiff shoulders
  • Reduces back pain
  • Helps with sciatica
  • Enhances the functioning of kidneys
  • Reduces stress and anxiety
  • Makes back muscles more flexible
  • Relieves knee pain
  • Strengthens ankles, hip joint, thighs, chest, and triceps

Who Should Avoid?

People with:

  • Shoulder or neck problems
  • Knee injury

 

 


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16. Veerbhadrasana II - Warrior II Pose

Veerbhadrasana is one of the best yoga asanas for beginners and has three variations. This is the second one. Stand with a straight back and feet spread wide. Raise your arms to the shoulder level. Keep them straight and parallel to the floor. Turn your right foot to a 90 degree and your left foot slightly to the left. Next, bend your right leg outward and keep your left leg stretched back.

Benefits:

  • Strengthens legs and ankles
  • Opens chest, shoulders, and hips
  • Improves concentration
  • Increases stamina
  • Relieves backaches especially in pregnancy

Who Should Avoid?

People with:

  • Diarrhea
  • High blood pressure
  • Neck problems

 

 

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17. Marjarayasana — Cat Pose

Turn into a cat with this yogasana and to tone your back, torso, neck, and belly. Come down on all fours. Your arms should be straight and below your shoulders. And knees must be spread as wide as your hips. Keep your feet flat on the floor. This is your normal position. Now exhale and arch your back up. Imagine your navel going into the spine. Stay as long as you can. Inhale to return to normal. This is one of the best yoga asanas for belly fat reduction.

Benefits:

  • Improves posture and balance
  • Strengthens neck and spine
  • Improves digestion
  • Tones the abdomen
  • Improves blood circulation
  • Enhances flow of oxygen
  • Calms mind and body

Who Should Avoid?

People with:

  • Back or neck issues
  • Head injury

 


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18. Bitilasana — Cow Pose

If you seek relief from the pain in your back which has disrupted your life then your search ends here. The cow pose is the best yoga for back pain. In this pose, you have to imitate a cow’s posture. Go down on all fours with your arms directly beneath your shoulders, knees spread at a hip distance, and feet lying flat on the ground.  Inhale and slowly raise your head towards the ceiling and drop your stomach towards the ground as much as you comfortably can. Do the cat and cow yoga poses together for added benefits.

Benefits:

  • Stretches neck and spine
  • Relieves stress
  • Tones back muscles
  • Stimulates internal organs
  • Reduces back pain
  • Cures sciatica

Who Should Avoid?

People with:

  • Neck injury
  • Severe back issues

 

 

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19. Setu Bandh Asana — Bridge Pose

Another one of the best yoga poses for beginners, the Setu bandh asana resembles a bridge and works wonders on your back and hip muscles. Lie down comfortably on your back with knees bent, feet firmly placed on the ground, and arms placed close to your torso. Inhale and slowly raise your hips upward. Do not put a strain on your neck. This yogasana is to be supported by your palms and feet.

Benefits:

  • Strengthens back muscles
  • Gets rid of stiffness especially in back
  • Reduces stress and anxiety
  • Improves the functioning of lungs
  • Stimulates thyroid gland
  • Improves blood circulation
  • Cures high blood pressure, asthma, and insomnia
  • Eases menstrual pains

Who Should Avoid?

People with:

  • Neck pain or injury
  • Back, shoulder, or knee injury

 

 


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20. Tadasana — The Mountain Pose

This yogasana forms the foundation of all standing yogasana postures. Also called the Palm tree pose, this is the best yoga for height development as it not only stretches your muscles but also stretches your nerves. Stand with a straight back, legs hip-width apart and arms stretched over your head. Inhale and slowly stretch your entire body towards the ceiling while balancing your weight evenly on your feet. You can also raise your feet to balance on your toes for more effective results. So much balancing makes this yogasana one of the best yoga asanas for memory and concentration.

Benefits:

  • Increases height
  • Good for sciatica
  • Improves concentration
  • Strengthens lower legs
  • Aids in weight loss
  • Treats back pain
  • Increases mobility in feet, legs, and hips
  • Reduces the problem of flat feet
  • Makes spine strong and flexible
  • Improves blood circulation

Who Should Avoid?

People with:

  • Headache
  • Insomnia
  • Low blood pressure

 

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21. Singhasana - Lion Pose

Yogasana postures are not limited and also extend to facial muscles. The lion pose or the singhasana works wonders on your face and helps in giving you younger-looking skin. It also works on strengthening your vocal cords. Sit comfortably on your legs. Open wide your mouth and eyes. Now take your tongue out as much as you can while you exhale and imitate a lion’s roar. Keep this for a few seconds and return to normal.

Benefits:

  • Tones facial muscles
  • Gives a glow to face
  • Improves blood circulation in face
  • Stimulates and strengthens vocal cords
  • Calms mind
  • Reduces wrinkles

Who Should Avoid?

This yogasana is safe for all to practice. However, if you have a knee injury, you can do this while sitting on a chair.

 

 


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22. Facial Brahma Mudra

With this type of yogasan, you can get rid of your double chin and tone your neck muscles at the same time. This yogasan imitates the face of Lord Brahma and is one of the best yoga asanas for beginners which is also very easy to do. Sit in Sukhasana. Turn your face towards the right while breathing normally. Stay for 10 seconds and come back to the center. Now turn your face towards the left. Feel the stretch in the sides of your neck. Resume the normal position after 10 seconds. Next, raise your head to look at the sky. Work on your double chin by imitating the swallowing action. Come back to center after 10 such imaginary gulps. Turn your face down and feel the stretch in the back of your neck. Resume the normal position.

Benefits:

  • Tones face
  • Reduces stress
  • Removes lines and wrinkles
  • Boosts circulation
  • Gets rid of double chin
  • Reduces stiffness in the neck

Who Should Avoid?

People with:

  • Neck pain or injury

 

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23. Vrikshasana — The Tree Pose

This yogasan is one of the best yoga asanas for beginners which works on improving the body’s balance and posture. You are required to imitate a tree and stand completely straight. Bend your right knee to place your right foot on the left thigh. Your foot must lie flat on your thigh and your left leg straight. You have to build a focus to stay balanced. Next stretch your arms over your head and join your palms. Beginners can also take the support of a wall. If you have trouble placing your foot on the thigh, you can begin by placing it on the knee.

Benefits:

  • Strengthens spine
  • Improves body balance
  • Strengthens knee and hip joints
  • Relieves sciatica
  • Reduces flat feet
  • Tones leg muscles
  • Strengthens tendons and ligaments of feet

Who Should Avoid?

People with:

  • Insomnia
  • Migraine
  • High blood pressure

 


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24. Urdhva Mukha Svanasana — Upwards Facing Dog

This yogasana is similar to the cobra pose but has a little variation. It is a back-bending yoga pose that effectively tones arms, abdomen, thighs, and legs. Lie face down on the floor with your legs stretched back and arms. Lift your body with the support of your arms as you would do in the cobra pose. While you are raising your upper body as such, raise your legs a few inches above the floor so that the weight of your body is balanced only by your feet and palms.

Benefits:

  • Strengthens arms, wrists, core and back muscles
  • Improves body posture
  • Stretches chest and shoulders
  • Relieves sciatica
  • Improves digestion
  • Reduces stress and fatigue

Who Should Avoid?

People with:

  • Back injury
  • Carpal tunnel syndrome
  • Headache
  • Pregnancy

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25. Makarasana — Crocodile Pose

This is a relaxing yogasana that imitates a crocodile. Lie flat on your stomach. Slowly raise your head and shoulders above the ground. Bring your arms forward to place them below your shoulders. Bend arms at elbows to rest your chin in your palms. Close your eyes and relax.

Benefits:

  • Relaxes shoulders and spine
  • Stretches hip muscles
  • Calms mind and body
  • Makes body more flexible
  • Helps treat respiratory issues
  • Treats hypertension
  • Gets rid of stiffness
  • Cures slip disc and sciatica

Who Should Avoid?

People with:

  • Pregnancy
  • Stomach disorders
  • High blood pressure

 

 


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26. Halasana — Plough Pose

This yogasana requires you to imitate a plough, an agricultural implement used by farmers mainly in India. This is one of the best yoga asanas for beginners which stretches the shoulders as well as the spine. It also happens to be the best yoga for back pain. Lie on your back and place your arms beside your torso. With palms facing down, inhale and engage your core to gently lift feet from the ground. Keep raising your feet and legs. Complete a 180-degree movement to place your toes over your head while keeping your back and arms straight. Ensure that you are not putting strain over your neck and shoulders.

Benefits:

  • Improves digestion
  • Stretches spine and shoulders
  • Treats back pain
  • Reduces stress and anxiety
  • Regulates sugar levels
  • Aids in weight loss
  • Stimulates thyroid glands
  • Improves posture

Who Should Avoid?

People with:

  • Back problems
  • Slipped disc
  • Pregnancy
  • During menstruation
  • Migraine
  • Sciatica
  • High blood pressure

 

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27. Parighasana — Gate Pose

This yogasana is one of the best yoga asanas for beginners which is highly effective in toning your waist as well as calves. Kneel down and slowly extend your right leg outwards in such a manner that your heel is on the ground but toes face upwards. Place your right hand on your right knee and bend towards the right while stretching your left arm over your head. Breathe normally and stay in this pose for 15 seconds. Repeat on the other leg.

Benefits:

  • Stretches hamstrings and calves
  • Tones the torso
  • Opens up chest and shoulders
  • Stimulates lungs
  • Stretches the muscles between ribs
  • Adds flexibility to back muscles

Who Should Avoid?

People with:

  • Knee injury or inflammation
  • Injured hips, shoulders, arms, or spine

 


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28. Phalakasana — Plank Pose

The plank pose can be a bit challenging but can give you a toned abdomen in the shortest amount of time. It is one of the best yoga asanas for belly fat reduction and also tones your arms. Other than toning and stretching, this yogasana has proved to be the best yoga for back pain. Lie comfortably on your abdomen. Place your hands beneath your shoulders and keep your knees together. Slowly raise your torso above the ground followed by your legs. Your neck, back, hips, and legs should form a straight line. They should not sag. Start by maintaining this pose for 20 seconds. You can gradually increase the time with regular practice.                                                      

Benefits:

  • Strengthens and tones core
  • Improves posture and balance
  • Increases metabolism
  • Alleviates back pain
  • Improves bone health
  • Relieves stress

Who Should Avoid?

People with:

  • Arm or wrist injury
  • Low or high blood pressure
  • Carpal tunnel syndrome
  • Anxiety

 

 

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29. Vasisthasana — Side Plank Pose

A variation of the plank pose, the side plank pose is very effective in strengthening arms and improving the body’s balance. Start with the downward-facing dog. Next, place your right foot over your left foot and your right hand on your right hip. Slowly turn your torso to the right. Your body weight is to be supported by your left hand and foot. In this yogasana, you should not place your hand directly below your shoulder. Instead, place it at a slight angle to make the balancing easier. Ensure that your torso does not sag and the arm supporting your weight is straight. Stay for 15 to 30 seconds. Come back in a downward dog and repeat on the other side. You can also take the support of the wall to balance yourself in the initial few days.

Benefits:

  • Strengthens arms, wrists, core, and legs
  • Improves posture and balance
  • Enhances concentration and focus
  • Tones waist
  • Stretches back muscles
  • Strengthens the sides of torso

Who Should Avoid?

People with:

  • Wrist, elbow, or shoulder injury

 

 


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30. Shashankasana — Hare Pose

Get inspired by a hare with the Shashankasana. This is the best yoga for back pain and has quite a few variations. In this yogasana, you have to start by kneeling. Keep your back erect and place your arms comfortably on the side. Extend your arms towards the back and place your palms over your heels. Slowly bend forward to touch your head to the knees. You will feel a good stretch in your arms, back and hamstrings.

Benefits:

  • Promotes blood circulation
  • Gets rid of fatigue
  • Increases focus and concentration
  • Strengthens back, hips and hamstrings
  • Improves digestion
  • Tones pelvic muscles
  • Helpful in treating sexual disorders
  • Stretches spine

Who Should Avoid?

People with:

  • Back or leg pain
  • Knee, neck, spine, or shoulder injury
  • Pregnancy

 

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31. Sarvangasana — Shoulder Stand

Get beautiful long hair along with many other health benefits with Sarvangasana. It is one of the best yoga asanas for hair growth as it improves the blood circulation in the head and is also known to help with many brain-related issues. It also happens to be the best yoga for the heart. Lie on your back. Keep your knees together and arms close to the torso. Slowly raise your legs at about 90 degrees. In a slow and gentle movement raise your buttocks so that your abdomen, chest legs, and buttocks form perpendicular to the ground. Use your palms to support your back. Stay as long as you comfortably can. To release this pose, lower down your butt first. Don’t come down with a jerk but with slow and gentle movements.

Benefits:

  • Stimulates thyroid gland
  • Improves heart health
  • Soothes headache
  • Helps with hypertension, irritation, and short temper
  • Cures insomnia
  • Relieves constipation
  • Strengthens muscles
  • Gives relief in varicose veins

Who Should Avoid?

People with:

  • High blood pressure
  • Heart issues
  • Cervical spondylitis
  • Glaucoma or detached retina
  • Neck injury
  • Ongoing menstruation
  • Slipped disc

 

 


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32. Utthita Hasta Padangusthana — Extended Hand To Big Toe Pose

Say goodbye to the stubborn fat accumulated on your belly with the best yoga asanas for belly fat reduction. Start with the mountain pose. Raise your arms to the sides at shoulder level. Slowly raise your right leg to the level of your arm so that your extended right hand can touch your right big toe. Bend the left arm at the elbow and point fingers towards the ceiling. As a beginner, you can also support your raised leg on the edge of a chair instead of taking it to the arm level. Stay in the pose for 20 seconds. Relax and repeat on the other side.

Benefits:

  • Stretches hamstrings and hips
  • Improves focus
  • Strengthens back, legs and feet
  • Improves digestion
  • Boosts the nervous system
  • Increases metabolism
  • Tones the abdomen

Who Should Avoid?

  • People with ankle or lower back injuries

 

 

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33. Virabhadrasana III - Warrior III Pose

The third variation of the warrior pose is known to be one of the best yoga asanas for belly fat reduction. Not just excess fat, this yogasana is also effective at improving your posture and body balance. Start by standing in the Tadasana pose. Bend slowly at the waist to touch the ground with your hands. Take your left foot back and bend the right one at the knee as you would do in a high lunge pose. Stretch your arms parallel to the floor. Slowly lift the left leg upwards so that your arms, back, and left leg are all aligned and parallel to the ground. Stay in this pose for 30 seconds. Relax and repeat on the other leg.

Benefits:

  • Strengthens shoulders, back, ankles, and legs
  • Tones abdomen
  • Improves balance and posture
  • Gets rid of stiffness in neck, shoulder, and back
  • Improves blood circulation
  • Stimulates internal organs
  • Builds stamina
  • Helps in curing sciatica
  • Gets rid of fat from hips

Who Should Avoid?

People with:

  • High blood pressure
  • Back issues
  • Migraine
  • Spondylitis

 

 


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34. Mandukasana — The Frog Pose

Inspired by a frog’s posture, Mandukasana is not only one of the best yoga asanas for belly fat but also the best yoga for the heart. This yogasana is one of the simplest and most effective of the yogasana postures. It is known to be a great hip opener. Start on all fours with shoulders above wrists and knees below hips. Slowly spread the knees wider such that the inner thighs touch the floor. Keep the spine straight and engage torso. Bring the forearms down. Repeat the pose three to five times for better results.

Benefits:

  • Improves digestive system
  • Relieves stress and anxiety
  • Strengthens back, hips, knees, and ankles
  • Improves cardiovascular health
  • Gets rid of fat from belly and hips
  • Improves the functioning of liver and kidneys
  • Prevents diabetes

Who Should Avoid?

People with:

  • Back problems
  • Ulcer
  • Knee pain
  • Ankle injury
  • High blood pressure
  • Insomnia
  • Migraine

 

 

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35. Chakrasana — Wheel Pose

In this yogasan, your posture should resemble a wheel. It is a backward bending pose that works wonders for your back. It is one of the best yoga asanas for lower back pain. It is also proven to be the best yoga for weight loss. Lie down comfortably. Bend your legs at knees. Place your hands beside your head. Take a deep breath and slowly raise your entire body above the ground. Arch your back to feel a stretch. Your weight is to be supported by arms and legs. In doing so, ensure that there is no strain on your neck. Slowly come back to your lying position. Never come down with a jerk or it can lead to injuries.

Benefits:

  • Stimulates the thyroid glands
  • Boosts the nervous system
  • Stretches and strengthens back muscles
  • Aids in weight loss
  • Helps in osteoporosis
  • Stretches chest and shoulders
  • Stimulates pituitary and thyroid glands
  • Relieves lower back pains
  • Cures asthma

Who Should Avoid?

People with:

  • Back injury
  • Heart issues
  • High or low blood pressure
  • Recent eye surgery
  • Cervical injury
  • Hernia

 

 


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36. Matsyasana — Fish Pose

Another one of the best yoga asanas for belly fat reduction, the fish pose also tones the muscles in the back, shoulders, and neck. Lie down with your arms and legs relaxed. Place your hands beneath your hips and bend arms at elbows. This is to provide support. Now slowly raise your upper body to place your head on its crown. Don’t put your entire weight on your head. Instead, focus on the back arch and engage your core. Stay for 15 seconds and relax.

Benefits:

  • Stimulates nutrient absorption
  • Helps in respiratory problems
  • Tones pituitary and thyroid glands
  • Tones back muscles
  • Improves digestion
  • Reduces belly fat
  • Eases menstrual pain
  • Strengthens neck and upper back muscles
  • Improves posture
  • Stretches muscles between ribs

Who Should Avoid?

People with:

  • High or low blood pressure
  • Neck injury
  • Migraine
  • Spondylitis
  • Pregnancy
  • Heart issues

 

 

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37. Anantasana — The Sleeping Vishnu Pose

You must have seen many pictures where Lord Vishnu is seen relaxing. This yogasan imitates the same posture. This type of yogasan is simple yet effective. It is one of the best yoga asanas for beginners which tones and strengthens different muscles. Lie comfortably on your back. Slowly turn to your left side. Bend your left arm so that you can rest your head in your left palm. Stretch your right arm towards the ceiling. Similarly, stretch your right leg upwards. Keeping your arm straight and in position, bring your right leg closer so that your fingers can hold your toes. Stay for 15 seconds in this pose. Come down slowly and repeat on the other side.

Benefits:

  • Tones abdomen
  • Stretches entire body
  • Strengthens shoulder muscles
  • Aids in disorders related to urinary bladder, uterus, and prostate
  • Helps in menstrual disorders
  • Relieves stress and anxiety

Who Should Avoid?

People suffering from:

  • Stiff neck
  • Sciatica
  • Slip disc
  • Spondylitis

 

 


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38. Suryanamaskar — Sun Salutations

Sun salutation or suryanamaskar is one of the most effective and one of the best yoga asanas for weight loss. It is a 12-step log yogasan which includes Tadasana, standing forward bend, downward dog, plank pose as well as the upward dog. This yogasana is also known to be one of the best yoga asanas for hair growth.

Benefits:

  • Boosts immunity
  • Aids in weight loss
  • Improves posture and balance
  • Gives a healthy glow to skin
  • Reduces hair fall
  • Improves digestion
  • Enhances the functioning of lungs and kidneys

Who Should Avoid?

People with:

  • Pregnancy
  • Hernia
  • High blood pressure
  • Back problems

 

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39. Dhanurasana — Bow Pose

The bow pose is known to be the best yoga for weight loss. In this yogasana, the body resembles a bow. It strengthens the lower back and works towards improving your overall health. Lie down on your abdomen. Bend your knees to bring your heels close to your butt. Raise your upper body slowly and stretch your hands towards the back to hold your ankles. Stretch further so that your body is balanced only by your navel region. Remain in this pose for 20 seconds. Come to normal position slowly and repeat.

Benefits:

  • Aids in weight loss
  • Improves digestion
  • Improves blood circulation
  • Relieves stress
  • Strengthens ankles, thighs, pelvis, abdomen, and chest
  • Cures respiratory problems
  • Improves the functioning of internal organs
  • Stimulates reproductive organs

Who Should Avoid?

People with:

  • Heart problems
  • High blood pressure
  • Hernia
  • Appendicitis
  • Ulcers
  • Severe back pain or sciatica

 

 


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40. Uttana Padasana — Raised Leg Pose

Another one of the best yoga asanas for beginners, the Uttana Padasana is your stepping stone for toned abs. it specifically targets your abdomen area. Lie down with your legs stretched out, arms placed close to torso and palms facing downwards. Engage your core to slowly raise both your legs at 30 degrees. Hold it for 10 seconds and bring your legs back to the ground. This completes one round. Start with five such rounds and go on to about 20 with time. Ensure that your legs are straight and that you are engaging your core, not your back.

Benefits:

  • Strengthens and tones abdomen
  • Relieves lower back pain
  • Improves digestion
  • Enhances the functioning of the pancreas
  • Strengthens walls of the uterus
  • Improves the functioning of reproductive organs

Who Should Avoid?

People with:

  • Abdominal injury
  • Back pain
  • Pregnancy
  • Ongoing menstruation
  • High blood pressure
  • Ulcers
  • Slipped disc

 

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41. Salabhasana — Locust Pose

Locust pose requires you to imitate the posture of a locust and has two variations. This variation is one of the best yoga asanas for beginners. Lie with your face down on the floor. Place your hands close to your torso. Inhale and raise your legs upwards. Similarly, raise your upper body slowly and gently with your weight being supported by lower ribs and abdomen. Hold the pose for a minute and then relax. Repeat if you like.

Benefits:

  • Strengthens core
  • Stretches chest and back
  • Strengthens and lengthens the spine
  • Tones back, butt, and hamstrings
  • Improves digestion
  • Calms body and mind
  • Improves focus and concentration

Who Should Avoid?

People with:

  • Ongoing menstruation
  • Pregnancy
  • Acute back pain
  • Slipped disc
  • Severe sciatica
  • Prolapsed uterus
  • High or low blood pressure

 

 


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42. Utthan Pristhasana — Lizard Pose

Lizard pose is another one of the best yoga asanas for belly fat reduction. It provides a great stretch to your hips and hamstrings. Start in a downward-facing dog pose. Exhale to take your right foot and place it outside of your right hand. Bring your torso forward by keeping your arms straight and palms directly under your shoulder. This yogasan requires you to engage your core, back, and hamstrings. Go back to the downward dog and repeat with the left leg.

Benefits:

  • Stretches out arms, hips, and hamstrings
  • Strengthens legs
  • Adds flexibility
  • Stimulates reproductive system
  • Reduces fat around the belly and hips
  • Strengthens and tones core

Who Should Avoid?

People with:

  • Severe back pain
  • Shoulder, knee, or hip injury

 

 

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43. Virasana — Hero Pose

The hero pose is similar to vajrasana but has a little variation. This is one of the best yoga asanas for beginners because it is very simple and easy to perform. Start by sitting in vajrasana. Slowly widen the gap between your feet.  Now bring your hips down on the floor between this gap stay for 30 seconds and release. Women can practice this yogasan in pregnancy to get relief from swelling and pain in legs.

Benefits:

  • Enhances blood circulation to legs
  • Improves digestion
  • Stretches hips, thighs, knees, ankles, and feet
  • Treats flat feet
  • Eases the symptoms of menopause
  • Cures high blood pressure and asthma

Who Should Avoid?

People with:

  • Heart issue
  • Headache
  • Knee injury
  • Severe arthritis

 

 


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44. Rajakapotasana — Pigeon Pose

The pigeon pose is said to be the most graceful of yogasana postures and is the best yoga for back pain. This yogasan brings ease and flexibility to the lower body, opens up the hips, and relieves nerve tension. Start by sitting in Vajrasana. Stretch your right leg behind to touch the floor with your right foot. Bring your left foot closer to your pelvic area. Keep your arms stretched out in front and back erect. Stay in this pose for 20 seconds. Come back to Vajrasana and repeat on the other side.

Benefits:

  • Opens hips and knees
  • Stimulates internal organs
  • Reduces back pain
  • Helps in urinary disorders
  • Improves posture and body alignment
  • Alleviates sciatica

Who Should Avoid?

People with:

  • Knee injury
  • Sacroiliac joint injury
  • Shoulder issues

 

 

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45. Natarajasana - The Dancer Pose

Aid your weight loss journey with the best yoga asanas for weight loss. Natarajasana not only helps in losing weight but also strengthens various muscles and adds flexibility. Start by standing erect. Bend your left knee and take it behind as high as you comfortably can. Now raise your left hand towards the back and stretch it to hold your left foot. Stretch your right hand in the front. You can start by doing this pose for 10 seconds and increase the time as you get better with practice.

Benefits:

  • Strengthens chest, hips, ankles, and legs
  • Improves posture and balance
  • Opens up hips
  • Adds flexibility
  • Enhances focus
  • Alleviates stress
  • Stretches out pelvis and abdomen
  • Increases metabolism
  • Aids in weight loss

Who Should Avoid?

People with:

  • Slipped disc
  • Carpal tunnel syndrome
  • Back injury
  • Low blood pressure

 


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46. Garudasana — The Eagle Pose

Garudasana is one of the best yoga asanas for lower back pain and is also known to be one of the best yoga asanas for memory and concentration. Stand in Tadasana. Lift your left foot while balancing your weight on the right. Cross your left thigh over the right one.  Now, stretch your arms up and cross your left arm over the right in such a manner that the backside of hands is facing each other. Stay for 15 to 30 seconds. Unwind the crosses slowly to come back in tadasana again. Repeat with the other leg and arm.

Benefits:

  • Improves balance
  • Stretches shoulders, upper back, hips, and thighs
  • Improves posture
  • Eliminates stiffness
  • Improves focus and concentration
  • Prevents lower back problems
  • Eliminates cramps in calves
  • Strengthens ankles, legs, and calves

Who Should Avoid?

People with:

  • Pregnancy
  • Obesity
  • Knee, ankle, or shoulder injury
  • High or low blood pressure
  • Asthma

 

 

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47. Dandasana — Staff Pose

The best yoga for back pain, Dandasana, or the staff pose can provide permanent relief from sciatica. It is one of the simplest and best yoga asanas for beginners which helps in improving the functioning of the nervous system. This yogasana is said to be the foundation of various seated yogasana postures. Sit with legs stretched out in front of you and back as erect as a staff. Keep your arms close to your body with palms pressing onto the floor. Feel the stretch in your spine. Hold the pose for 20 seconds. Relax and repeat if needed.

Benefits:

  • Strengthens back muscles
  • Improves digestion
  • Stretches out chest, shoulders, and abdomen
  • Cures bodily injuries
  • Helps with back pain and sciatica
  • Enhances concentration
  • Improves posture

Who Should Avoid?

People with:

  • High blood pressure
  • Back or wrist injury

 

 


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48. Ustrasana — Camel Pose

This yogasan resembles a camel’s posture and is known to be the best yoga for heart health. It is a deep back-bending pose that develops flexibility with regular practice. Kneel. Keep your back straight and knees and feet together. Slowly lean towards the back and place the right hand over the right heel and left hand over the left heel. Without straining your back, stretch your hips upward, head towards the floor, and form an arch with your back. Your weight should be equally supported by your arms and legs. While in this pose, avoid taking deep breaths.

Benefits:

  • Improves posture
  • Effectively reduces fat
  • Improves cardiovascular health
  • Stimulates thyroid glands
  • Reduces stress
  • Improves digestion
  • Strengthens back and shoulder muscles
  • Relieves menstrual discomfort

Who Should Avoid?

People with:

  • High or low blood pressure
  • Insomnia
  • Back or neck injury
  • Migraine

 

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49. Ardha Matsyendrasana — Half Lord Of The Fishes Pose

This type of yogasan is a seated spine stretching pose. It is the best yoga for back pain. Start with a kneeling position and sit down towards the right of your feet. Lift your left leg and cross it over your right leg in such a manner that your left foot is placed to the side of the right knee. Your right heel should lie close to your butt. While keeping your spine erect, stretch your arms to the side and twist towards the left side to bring your right arm down towards the left knee. Hold the left foot with the right hand. Place the left hand behind you on the floor. Twist as much as you comfortably can.

Benefits:

  • Makes spine more flexible
  • Relieves back pain
  • Gets rid of stiffness in muscles
  • Helps in curing a slipped disc
  • Stimulates pancreas
  • Regulates secretion of adrenaline and bile
  • Reduces tension and stress
  • Stretches hip joints
  • Improves blood circulation
  • Cures urinary tract infections
  • Beneficial for menstrual issues

Who Should Avoid?

People with:

  • Pregnancy
  • Ongoing menstruation
  • Heart, abdominal, or brain surgeries
  • Severe spinal problems

 

 


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50. Ananda Balasana — Happy Baby Pose

Ever seen a happy baby? This yogasana is inspired by the posture taken by a happy baby. It is one of the best yoga asanas for beginners which works on the sacrum. The sacrum is considered to be the most sacred bone of our body on which our entire well-being and life force depend. It is also known to be one of the best yoga asanas for lower back pain. Lie flat on the ground. Inhale and lift your legs to bring both your knees close to your chest. Hold your big toes with your hands while gently opening up your hips. Hold for 30 seconds. Exhale to release the pose. To do this pose properly, ensure your spine is pressed firmly to the ground.

Benefits:

  • Alleviates stress and fatigue
  • Calms the body as well as mind
  • Stretches spine and hamstrings
  • Opens up hips and  inner thighs
  • Relieves lower back pain
  • Stimulates kidneys

Who Should Avoid?

People with:

  • Neck or knee injury
  • High blood pressure
  • Pregnancy
  • Ongoing menstruation

 

 

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51. Supta Baddha Kona Asana — Reclining Butterfly Pose

The reclining butterfly pose works wonders on your thighs and hamstrings. It is also known as one of the best yoga asanas for memory and concentration. This yogasana is also called the reclining cobbler pose. You have to form the same posture but while lying down. Sit in the cobbler’s pose and slowly lower your back towards the floor. Place your arms on side of your torso. Push knees towards the floor as much as you comfortably can. You will feel a good stretch in your inner thighs and groin.

Benefits:

  • Stretches groin, thighs, and knees
  • Opens up hips and hamstrings
  • Enhances concentration
  • Improves posture
  • Reduces headache
  • Improves digestion
  • Stimulates reproductive organs
  • Eases menstrual cramps

Who Should Avoid?

People with:

  • Groin or knee injury hip injury
  • Lower back pain
  • Pregnancy

 

 


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52. Supta Matsyendrasana —Reclining Fish Twist

This yogasana is a reclining twist that provides a good stretch to the spine. It is one of the best yoga asanas for lower back pain. Lie down and bend your knees. Stretch your arms out in a straight line with shoulders with your palms facing down. Bend your right leg and twist it towards the left to place the right foot on the left knee. Keep your shoulders firmly on the floor and place your left hand on your right knee. Look towards your right hand. Come back to the center to relax and repeat on the other side.

Benefits:

  • Adds flexibility to spine and vertebrae
  • Stretches back and glutes
  • Stimulates internal organs
  • Improves digestion
  • Gets rid of stiffness in the spine, hips, and lower back
  • Relieves stress and anxiety

Who Should Avoid?

People with:

  • Pregnancy
  • Ongoing menstruation
  • Severe spine problems

 

 

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53. Anjaneyasana — Crescent Pose

This type of yogasan is similar to warrior 1 with a variation that you stretch your arms, back, and legs to form a crescent. This pose is the best yoga for the heart. It engages your spine and opens up hip flexors. The key here is to stretch as much as you comfortably can without straining your muscles.

Benefits:

  • Enhances the functioning of thyroid glands
  • Improves cardiovascular health
  • Adds flexibility to lower body
  • Helps with sciatica
  • Improves digestion
  • Strengthens glutes and quadriceps
  • Improves balance

Who Should Avoid?

People with:

  • High blood pressure
  • Knee or hip injury
  • Hamstring or quadriceps injury

 

 


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54. Marichyasana - Sage Twist Pose

This yogasana is inspired by the great sage marichi. Known to be one of the best yoga asanas for beginners, this yogasan gives the spine a good stretch and works towards strengthening it. Sit with your legs spread in front. Bend the left knee and place your left foot on the floor with the heel close to your hip. Take your left hand around the left knee and your right hand around the back to join them behind. Lower your back gently so that your head touches the right knee. Do not bend your knee to make it touch your head. Stay for 30 seconds. Relax and repeat on the other leg. This yogasana will help you trim the fat at your waist and will also tighten the muscles in your thighs.

Benefits:

  • Improves digestion
  • Opens up shoulders and hips
  • Eases menstrual pain and discomfort
  • Cures sciatica
  • Relieves fatigue
  • Lengthens and strengthens the spine

Who Should Avoid?

People with:

  • High blood pressure
  • Ongoing menstruation
  • Asthma
  • Knee, hip, or wrist injury
  • Severe migraine

 

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55. Shavasana - Corpse Pose

Corpse pose is one of the most essential yoga poses. It is advised by many yoga gurus that every yoga session must be followed by a 10-minute corpse pose. It is one of the best yoga asanas for beginners and is essential to refresh as well as rejuvenate your body. Lie flat with your legs and arms spread around you. Take slow and deep breaths. The real test here is to avoid falling asleep which is why this yogasan also falls in the category of the best yoga asanas for memory and concentration.

Benefits:

  • Relaxes and calms the body
  • Reduces blood pressure
  • Improves concentration and memory
  • Stimulates digestive system
  • Reduces stress and anxiety
  • Rejuvenates mind and body
  • Balances abdominal organs
  • Improves blood circulation

Who Should Avoid?

This yogasana is safe for all unless you have been advised by your doctor to not lie on your back

   




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