Yoga postures and their benefits | 13 Best Yoga Postures

Yoga is one of the best ways to work on your flexibility and strength. Find out 13 Best Yoga Postures with names & their benefits to make you fit.

Yoga is one of the best ways to work on your flexibility and strength. Almost everyone can do it, too – it’s not just for people who can touch their toes or want to meditate. Some forms of yoga are about relaxation. Many people focus on learning Yoga postures, called asanas. And it often involves paying attention to breathing.
This article will give you an idea about Yoga Postures, their benefits, types of Yoga postures & the 13 best Yoga Postures with names. So let’s begin.

What is YOGA?

Yoga is actually a spiritual discipline based on the underlying science, focused on the harmony of the mind and body. It is the work and art of healthy living. The word ‘Yoga’ is derived from the Sanskrit root ‘Yuj’, meaning ‘to join’ or ‘to yoke” or “to unite”. According to Yogic texts, the practice of Yoga leads to the union of individual consciousness with that of Universal Consciousness, which reflects the perfect harmony between the mind and body, Man and Nature.

Asana is a physical condition designed to benefit the health and mind. This word is derived from a Sanskrit word meaning “posture” or “pose”. While the gym is a new concept but doing different types of yoga asanas is an old idea. While people often hear that asanas do not include strong cardio and weights, studies prove that asanas can help a person to lose weight, stabilize period pain, shoot up heart health, and digest food. Asanas can be made even at home without tools.

Aim of Yoga

The ultimate goal of Yoga is to experience the Truth, by recognizing the true nature of our ‘Self’ and Space. Then one can be free from the series of causes and effects (Karma) that bring us to earthly life over and over again. In that highest state of yogic consciousness, man can regain his true nature – Eternal Presence, Supreme Wisdom, Absolute Bliss (Sat-Chit-Ananda). According to Yoga, the ‘self’ (soul) is timeless, unchanging, and free from suffering. Yoga is therefore a spiritual quest. However, in the path of yoga, the yogi also relishes health, happiness, peace, and wisdom, which are indicators of advancement and encouragement.

Benefits of Yoga Postures/Asanas

Benefits of Yoga

Asanas actually work to lubricate muscles, joints, ligaments, and other body parts. This helps in increasing blood circulation and flexibility. They also do great for the body’s internal health as different asanas work in different parts of the body. So if you have any health condition, you can look for a suitable asana to practice helping to take care of the disease.

Sometimes, people feel lethargic and excluded without experiencing a specific health condition. Getting used to asanas daily, can boost energy and improve health. While you are busy with your busy daily routine, asanas can help maintain mental balance. Only 10 minutes of making asanas daily can benefit your health. We list some of the asanas that can be useful in your life below. But before moving to that, let’s discuss the types of Yoga Asanas.

Types of Yoga Postures/Asanas

  • Standing yoga posture: Standing positions are usually done first in a yoga class to “create heat” and to keep the body warm. In vinyasa/flow style yoga, the vertical position is joined together to form a long sequence. In Hatha studies, the standing position can be used individually with a break between each stand.
  • Balancing posture: Balancing at the beginning, are an important way to build the basic strengths needed for most yoga poses. Although balancing may seem difficult at first, you will find that you can improve dramatically with regular practice.
  • Backbend Posture: As a beginner, you will usually start with a soft and flexible extension to the spine, eventually moving to a deeper fold. Since you do not usually move like this in everyday life, backbends are important for spinal health and longevity.
  • Sitting yoga posture: Planned sitting, usually focusing on stretching the hips and muscles, is usually done towards the end of the yoga phase after the body warms up. Putting a folded blanket or block under your seat is a great way to make yourself more comfortable in these situations.
  • Resting or supine posture: The resting areas continue the work of the hips and hamstring in a seated posture, as well as providing slight bending, twisting, and flexing.

13 Best yoga postures with name and their benefits

1. Yoga postures for back pain

In modern times, our lifestyle leaves our back vulnerable to pain because of the wrong posture. Yoga helps you get rid of back pain. Here are some yoga asanas for back pain that will tighten your back muscles and strengthen your back. Practice yoga asanas for back pain regularly to stay healthy.

We can broadly classify back pain into two categories: Low back pain and Upper back pain.

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Yoga posture for lower back pain

Bhujangasana Or The Cobra Stretch
Bhujangasana Or The Cobra Stretch | Yoga posture for lower back pain

It is known as the corrector of the curvature and causes the spine to flex. The structure of the asana curve massages the deep back muscles, spine, and nerves. It can be a good asana for people suffering from low back pain and arthritis. It also eliminates menstrual problems by expanding the uterus and eggs. Also relieves stress on the adrenal glands and kidneys.

How to do this: After lying down on your stomach, hands should be down after the upper body should be stretched and raised.

Marjaryasana Or Cat / Cow Pose
Marjaryasana Or Cat / Cow Pose | Yoga posture for lower back pain

Firstly, it allows for good flexion and extension of the spine, promotes mobility, and helps to eliminate just any tension in the lower back. Cat / Cow helps you to know what your neutral spine is – not too arched and not very round – which can help improve your body shape.

How to do it: Start at the top of the table position with your palms directly under your shoulders and your knees below your hips. Take a deep breath and push your chest down. Keep your abdomen facing down and the tail bone up. Then exhale around your spine, tilt your head down and draw your pubic bone forward. Repeat this five times.

Yoga posture for upper back pain

Balasana Or Child’s Pose
Yoga posture for upper back pain | Yoga posture for upper back pain

This gentle, accessible backbend stretches the hips, thighs, and ankles. Also, it calms the brain and helps reduce stress and fatigue. Most importantly, it relieves back and neck pain when performed with head and torso support.

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How to do it: Ride-on all fours. Put your wrists under your shoulders and your knees under your hips. Balance your weight equally between all four points. Take a deep breath as you look up and let your stomach go down to the sides. Exhale as you place your chin on your chest, draw your navel towards the spine, and bend your spine against the ceiling. Continue to monitor your body as you make this move. Focus on recognizing and removing tension in your body. Continue this movement for 1 minute.

Gomukhasana Or Cow Face Pose
Gomukhasana Or Cow Face Pose | Yoga posture for upper back pain

It is one of the basic asanas that opens up the hips. This asana stretches the ankles, hips and thighs, shoulders, armpits and triceps, and chest, it helps to relax the muscles also.

How to do it: A person needs to bend the knees together and the right leg should be above the left leg and the right foot should go below the left leg. Bring your left arm straight up to the ceiling. Bend your left elbow, bringing your left hand behind your neck. You can use your right hand to gently move your left elbow toward the center of your line. Raise your right arm to the right side, bend your elbow, and bring the right arm up in the middle. Grab your hands behind your back. Draw both elbows towards the center and keep your head from bending forward by pressing the back of your head on your left arm. Take a deep breath.

2. Yoga postures for digestion

Vakrasana Or Twisted Pose
Vakrasana Or Twisted Pose | Yoga postures for digestion

Vakrasana stimulates the body and reduces belly fat and also helps improve digestion by regulating digestive juices.

How to do this: One should make a standing position by placing the right foot upon the left thigh and the hands should be above the head and palms together. The spine should be straight and the soles of the feet flat and firm. After releasing the pose, one needs to change position and try the other leg.

3. Yoga Posture of constipation

Supta Matsyendrasana Or Supine Spinal Twist
Supta Matsyendrasana Or Supine Spinal Twist | Yoga Posture of constipation

The Supine Spinal Twist or Supta Matsyendrasana can help a person reduce constipation. In addition, it also eliminates stiffness of the spine, waist, and lower back.

How to do it: Lie down on your back. Move the arms aside to the T-position with the palms on the floor. Bend one leg at the knee. While keeping the shoulders flat, gently allow the curved leg to fall over the other leg. Hold the post for 20 seconds, then repeat on the other side.

4. Yoga posture to open hips

Anjaneyasana Or Crescent Lunge
Anjaneyasana Or Crescent Lunge | Yoga posture to open hips

It helps with mobility in the hips-flexors to strengthen the legs. Moreover, it helps in improving your balance and stability.

How to do it: Bring the back knee down and sweep the arms upwards. Draw the lower abdomen to protect the spine. Start sinking in the hip while simultaneously holding the abdomen.

5. Yoga Postures for weight loss

Naukasana Or Boat Pose
Naukasana Or Boat Pose | Yoga Postures for weight loss

This is one of the simplest asanas. This asana stretches the abdominal muscles and improves digestion and also reduces belly fat. It is good for improving the functioning of the abdominal muscles.

How to do it: A person needs to lie on his back with his legs and hands on his thighs, without touching himself. After that, the body should make a 30-degree angle.

Dhanurasana Or Bow Pose
Dhanurasana Or Bow Pose | Yoga Postures for weight loss

It stretches the whole body & helps to lose weight, increases digestion and blood circulation. It also works in making the back flexible.

How to do it: A person just needs to lie on his stomach with his hands and feet and pull back. The body should make a bow-like shape as the name suggests.

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6. Yoga Postures to increases height

Tadasana Or Mountain pose
Tadasana Or Mountain pose

Tadasana or Mountain pose stretches all the muscles of your body. Your body feels the elasticity of the pose, which also helps the formation of growth hormones by the body.

How to do it: Start by standing straight with your neck, waist, and legs aligned with a straight line. Keep your hands on the sides and feet together. Insert and raise your arms high in the sky. Now stand a little on your toes by lifting your heels. Stretch your body as much as possible. Now go back to the first place.

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Vriksh asana Or Tree pose

Vriksha asana or Tree pose is another effective yoga asana for increasing height. This position activates the pituitary gland, which is responsible for the production of growth hormones.

How to do it: Start with standing upright on both feet and hands on each side. Now, keep the left leg firm and bend the right knee to bring the right foot to the inner thigh of the left leg. Now, raise your arms high in the sky and join the palms of your hands. Tilt your head to stretch your neck. Hold this position for 30 seconds and return to the starting position.

7. Yoga Postures for menstruation

Ustrasana Or Camel Pose
Ustrasana Or Camel Pose | Yoga Postures for menstruation

Ustrasana is a great exercise to control your periods and relieves menstrual cramps. It also strengthens the shoulders and back, improves posture and flexibility, massages your internal organs, and opens your chest.

How to do it: Start by kneeling. Make sure your shoulders and knees are aligned. Stretch your body back and hold your heels. Push your hips forward and throw your head back. Hold the position for about 25 seconds and return to the starting position. Repeat these a few times.

8. Yoga Postures for Anxiety

Utthita Trikonasana or Extended Triangle Pose
Utthita Trikonasana or Extended Triangle Pose

It improves spinal flexibility and relaxes the spine. Massages and tones in the pelvic region, eliminating gastritis, indigestion, and acidity. This powerful pose also helps relieve tension in the neck and back.

How to do it: Stand with your feet together. Tighten the knees, keep the navel pulled at the spine with a neutral hip, and the chest raised but the shoulders relaxed and pressed down away from the ears. Keep your feet around three feet, turn your right foot at 90 degrees, turn your left foot slightly to the right, and raise your arms to the side. Bend to your right, bring the right palm to your right ankle, and keep both legs straight. Repeat on the other side.

9. Yoga Postures for Asthma

Sukasana Or Easy pose
Sukasana Or Easy pose

This relaxing and easy pose is perfect for asthma relief. It focuses on your breathing and improves lung function and relieves stress. Sukasana is a state of mind that you use to meditate. It is advisable to do this early in the morning and stay in this pose for as long as possible.

How to do it: Start by sitting down and crossing your legs. You must be comfortable. Use a towel to get extra support by folding it and keeping it under your tail bone, by having hands in front of your chest in place of prayer. You can also keep your left hand in your tummy and your right hand in your heart. Now, close your eyes and take a deep breath. Pay attention to your breathing. Do this for about five minutes.

10. Yoga Postures for high blood pressure

Uttanasana or Forward Bent Pose
Uttanasana or Forward Bent Pose

Also known as Pada Hasthasana, this modified anti-gravity system is an over-the-counter treatment that boosts your immune system, relieves stress, and stimulates the mind. It helps the blood flow to the scalp and improves blood circulation. It also regulates blood flow, slows down, and increases heart rate.

How to do it: While standing, bring the feet apart. Without bending the knees, bend your body slightly above the chest. See that your knees are straight. You can let go of your hands and hang down and rest your palms on the floor or just hold your feet on your ankles. Hold this position for 8-10 breaths, then slowly return to a standing position.

11. Yoga Meditation Postures

Siddhasana Or Adept Pose
Siddhasana Or Adept Pose

Siddhasana calms the mind, has a balanced effect on the nerves, and activates the spiritual power in Chakras. Therefore, this state of being is ready for the practice of Pranayama and meditation.

How to do it: Keep your legs straight. Bend your right leg and place your foot very close to the body on the floor. Now bend the left leg and place the left foot on the right calf. The sole should touch the right thigh. Pull the toes of the right foot up between the thigh and the left leg and the toes of the left foot down between the thigh and the calf of the right leg. If it is difficult to keep the body still or the knees do not rest on the floor, then sit on a pillow, at the right distance.

12. Yoga postures in pregnancy

Baddha Konasana or Cobbler pose
Baddha Konasana or Cobbler pose

Practice good posture and deep breathing while in a Baddha Konasana or Cobbler pose. You can even offer yourself a foot and calf massage to improve blood circulation and reduce the strain of the extra weight.

How to do it: Sit down on your tail bone first. Bend your knees and join the sole of your feet. Now grab your feet or ankles. Press the sitting bones on the floor and let the crown of your head point to the ceiling to extend the spine.

Yoga posture to avoid when you are pregnant

During pregnancy, women go through a sea of ​​physical and mental changes. This can be a time of extreme excitement and fear for the new life to come. During this pregnancy, women can turn to yoga to take care of themselves physically and mentally.

Yoga status and habits can be gentle for both mother and baby. You must practice yoga under professional guidance. Certain postures need to be avoided during this time that includes twisting, extra stretching, backbends, belly twists, and intense asanas.

13. The Final Posture of Yoga

Savasana Or Corpse Pose
Savasana Or Corpse Pose

There is no perfect yoga time without a final resting position. Even though Savasana (shah-VAH-sah-Nah or Shih-VAH-snah) is a pose of rest, it is not the same as sleeping. You should try to stay there and be aware within five to ten minutes you spend at the last break.

Savasana allows your body and mind time to reflect on what happened during a yoga class. It provides the required resistance area in the effort you make during asana practice. You can also use Savasana at home before bed as a way to calm your mind and sleep more.

How to do it: Lie on your back. Split your legs. Stop holding your legs straight so that your feet are open on each side. Bring your arms to the side of your body, but slightly separated from your body. Turn your palms upwards but do not try to keep them open. Let the fingers bend. Tuck your shoulders to your back for support. Once you have straightened your legs, let go of any effort to hold it in place. Relax your entire body, including your face. Let your body feel heavy. Let your breathing take place naturally. When your mind wanders, you can bring your attention to your breath but try to just pay attention to it, not deepen it. Stay in the same posture for at least five minutes. Ten minutes is better.

The Takeaway

Yoga is the cure for almost all problems. As you practice yoga, it not only helps to improve your body but also helps maintain inner peace and refresh your mind. Therefore, there is nothing that yoga can’t help. Moreover, yoga is not just a one-day affair; a lifelong commitment. The more yoga you practice, the more you gain. If you practice yoga every day you will enjoy a peaceful and healthy life. In modern times, Yoga is already a form of physical activity but it is much more than that. However, with continuous practice, you should be physically and mentally fit through your daily routine of yoga. Be with Live Fit First for a smooth journey to the fitness of your mind & body.

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Abhishek Ghosh
I care about my clients, and there's nothing important to me than helping somebody go through an experience that makes them happy, confidant & strong. I know how being overweight affects your whole life, and I want to be there for those who want to bring about change. I want to help you discover the benefits of training that have helped me in the course of life. And I am here to guide you every step of the way.
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