తెలుగు వెర్షన్ - 10 Best Yoga Asanas -
International Yoga Day is celebrated on June 21st to promote the practice of yoga worldwide. Yoga is an ancient discipline from India that combines physical postures, breathing exercises, and meditation techniques. It offers numerous benefits for physical, mental, and spiritual well-being.
On this special day, people of all ages and fitness levels come together to participate in yoga sessions, workshops, and events. These activities aim to raise awareness about the advantages of practicing yoga regularly. Yoga improves flexibility, strength, and balance while reducing stress, anxiety, and depression. It also promotes overall fitness, weight management, and a healthy lifestyle.
International Yoga Day celebrates the cultural heritage of yoga and its universal appeal. It is an opportunity to experience unity and harmony as people from different backgrounds and cultures join in the practice of yoga. The day serves as a reminder to incorporate yoga into our daily lives and reap its transformative benefits. By joining International Yoga Day, individuals can enhance their well-being and be part of a global community dedicated to holistic health and inner peace.
ప్రపంచవ్యాప్తంగా యోగా సాధనను ప్రోత్సహించేందుకు జూన్ 21న అంతర్జాతీయ యోగా దినోత్సవాన్ని జరుపుకుంటారు. యోగా అనేది భౌతిక భంగిమలు, శ్వాస వ్యాయామాలు మరియు ధ్యాన పద్ధతులను మిళితం చేసే భారతదేశం నుండి వచ్చిన పురాతన క్రమశిక్షణ. ఇది శారీరక, మానసిక మరియు ఆధ్యాత్మిక శ్రేయస్సు కోసం అనేక ప్రయోజనాలను అందిస్తుంది.
ఈ ప్రత్యేక రోజున, యోగా సెషన్‌లు, వర్క్‌షాప్‌లు మరియు ఈవెంట్‌లలో పాల్గొనడానికి అన్ని వయసుల మరియు ఫిట్‌నెస్ స్థాయిల ప్రజలు కలిసి వస్తారు. క్రమం తప్పకుండా యోగా సాధన చేయడం వల్ల కలిగే ప్రయోజనాల గురించి అవగాహన పెంచడం ఈ కార్యకలాపాల లక్ష్యం. ఒత్తిడి, ఆందోళన మరియు నిరాశను తగ్గించేటప్పుడు యోగా వశ్యత, బలం మరియు సమతుల్యతను మెరుగుపరుస్తుంది. ఇది మొత్తం ఫిట్‌నెస్, బరువు నిర్వహణ మరియు ఆరోగ్యకరమైన జీవనశైలిని కూడా ప్రోత్సహిస్తుంది.
అంతర్జాతీయ యోగా దినోత్సవం యోగా యొక్క సాంస్కృతిక వారసత్వాన్ని మరియు దాని సార్వత్రిక ఆకర్షణను జరుపుకుంటుంది. విభిన్న నేపథ్యాలు మరియు సంస్కృతుల ప్రజలు యోగా సాధనలో చేరడం వల్ల ఐక్యత మరియు సామరస్యాన్ని అనుభవించడానికి ఇది ఒక అవకాశం. యోగాను మన దైనందిన జీవితంలో చేర్చుకోవడానికి మరియు దాని రూపాంతర ప్రయోజనాలను పొందేందుకు ఈ రోజు ఒక రిమైండర్‌గా పనిచేస్తుంది. అంతర్జాతీయ యోగా దినోత్సవంలో చేరడం ద్వారా, వ్యక్తులు తమ శ్రేయస్సును మెరుగుపరుచుకోవచ్చు మరియు సంపూర్ణ ఆరోగ్యం మరియు అంతర్గత శాంతికి అంకితమైన గ్లోబల్ కమ్యూనిటీలో భాగం కావచ్చు.
10 Yoga Poses for Beginners in Daily Life
1. Chaturanga Dandasana (Four-Limbed Staff Pose)
Chaturanga Dandasana, also known as the Four-Limbed Staff Pose, is a commonly practiced posture in Vinyasa yoga. However, it is often performed incorrectly, leading to potential injuries. It is important to give this pose the attention it deserves and not simply rush through it as a transition.Maintaining proper alignment in Chaturanga can be challenging, especially for those who lack strength or body awareness. One recommendation is for students to initially practice the pose with their knees on the ground. This modification allows them to focus on engaging the lower belly to avoid straining the lower back. Additionally, it is crucial to keep the elbows hugged in close to the ribcage and aligned directly above the wrists.
By approaching Chaturanga Dandasana as a distinct pose rather than a mere transition, practitioners can develop better form and reduce the risk of injury. Taking the time to understand and practice this foundational posture correctly will contribute to a safer and more effective yoga practice.
Crescent Lunge
Crescent Lunge is an essential standing pose that I can't imagine my yoga practice without. It helps me open my hips and psoas, create space in my chest, and feel grounded and strong on my feet.
For beginners, finding balance in Crescent Lunge can be a challenge. But there's a simple fix. Just look down. Often, the issue is that the feet are too close together. To correct this, ensure that your front and back foot are positioned hip-width apart. By widening your stance, you'll find it easier to maintain your balance in the pose.
By paying attention to these tips, you can fully experience the benefits of Crescent Lunge, regardless of your level of experience. It's a wonderful posture for cultivating strength, stability, and openness in both the physical and energetic aspects of your practice.
Janu Sirsasana (Head-to-Knee Forward Bend)
Janu Sirsasana, also known as the Head-to-Knee Forward Bend, holds a special place in my heart from my Ashtanga days. This wonderful pose offers a deep stretch to the calf and hamstring of the straight leg while simultaneously opening the hip of the bent-knee leg. It also cultivates awareness of subtle adjustments, such as aligning the chest with the straight-leg knee.For beginners, it's beneficial to sit on a blanket or block to elevate the hips. Place a strap over the ball of your straight-leg foot and hold onto each side of the strap. Focus on maintaining an upright posture without rounding the spine. Gently pull back on the strap, feeling the sensation of the foot flexing.
By following these instructions, practitioners can experience the full benefits of Janu Sirsasana. This pose not only provides a rejuvenating stretch but also enhances body awareness and mindfulness. Whether you are a beginner or have been practicing for a while, incorporating this pose into your routine can bring a sense of grounding and release.
Malasana (Garland Pose)
Malasana, also known as the Garland Pose, holds a special place in my heart as one of my all-time favorite poses. This beautiful squatting posture provides a wonderful release for the lower back, opens up the hips, and transforms the practitioner into a cute little nugget. There are various variations and tips to explore, allowing you to modify the pose to make it more accessible or to deepen the stretch.For beginners, a common challenge is keeping the heels grounded. To overcome this, remember to rotate your heels inward and turn your toes outward, while also widening your stance. If you experience discomfort in your knees while attempting a full squat, you can sit on one or more blocks for added support.
By incorporating these tips, practitioners can fully experience the benefits of Malasana. It is not only a physically beneficial pose but also offers a sense of grounding and connection with the body. Whether you are a beginner or seeking to deepen your practice, Malasana invites you to explore and find your own variation that suits your needs and abilities.
Reclining Supported Twist
Reclining Supported Twist is a foundational pose that teaches us how to safely twist our bodies. Mastering the mechanics of a twist in this pose will enhance your safety when practicing more advanced twisting postures.For beginners, it is important not to force your knees to touch in this pose. Instead, allow the pose to meet you where you are without straining or pushing beyond your limits. To support your top leg and avoid overstretching your muscles, you can place a folded blanket between your knees.
By practicing the Reclining Supported Twist with these considerations in mind, you can develop a solid foundation for safe and effective twisting in your yoga practice. This pose serves as a valuable learning experience and prepares you for more complex twisting movements in the future. Remember to listen to your body and honor its needs as you explore this beneficial twist.
Salamba Setu Bandha Sarvangasana (Supported Bridge Pose)
This modified version of Bridge Pose has become my personal happy place. Interestingly, the traditional Bridge Pose doesn't quite do it for me. But once I add a block under my lower back, magic happens—I could happily stay in this pose for hours with a big smile on my face. This modification not only works great for Shoulderstand but also provides a relaxing way to release the front body and gently lengthen the spine.
To practice this modification, begin by placing a block on the low to medium level underneath your lower back. Position the block vertically so that it fits snugly beneath your lower back (you may need to rise onto your tippy toes to make space for the block). Interlace your fingers in front of the block and draw your shoulders inward, creating a gentle hug.
This modified Bridge Pose offers a delightful experience of deep relaxation and rejuvenation. It allows for a safe and supported release of tension in the front body while gently elongating the spine. Give it a try and discover your own happy place within this modified variation of Bridge Pose. You may find yourself wanting to linger there with a joyful expression on your face.
Ustrasana (Camel Pose)
Ustrasana, also known as Camel Pose, is a pose that elicits a love-hate relationship for many practitioners. The key to finding comfort in this pose is to prioritize proper alignment, ensuring support for the lower back and maintaining a happy neck. The beauty of Ustrasana lies in its versatility, offering numerous variations to explore. So, let's dive in!
For beginners, start by standing on your shins, ensuring your knees and feet are hip-width apart. Place your hands on your hips, gently encouraging your tailbone to drop down while lifting the lower belly to neutralize the pelvis. With your hands still on your hips, lift your heart up powerfully and roll your shoulder heads back. Stay in this position, hands on the hips, for approximately 8 breaths.
By following these guidelines, beginners can begin to experience the benefits of Ustrasana while maintaining proper alignment. Remember to listen to your body and find the variation that feels most comfortable for you. With practice, you can unlock the full potential of Camel Pose and enjoy its transformative effects on the body and mind.
Utthita Trikonasana (Extended Triangle Pose)
Utthita Trikonasana, or Extended Triangle Pose, is a classic standing pose that holds a special place in my regular practice, regardless of the circumstances. In a world where standing poses are often overlooked, this pose shines brightly. It offers a magnificent opportunity to release tension in the lower back, strengthen the core, and expand both the body and the mind.
For beginners, a common mistake is collapsing the lower body while attempting to reach the hand or palm to the ground. Instead, let's skip that step and find a more suitable modification. Place your palm either on a block outside of your shin or on your shin below the knee. By doing so, you can create a more balanced alignment throughout both sides of your ribcage, fostering even length and extension in the entire trunk of your body.
By following these guidelines, beginners can approach Utthita Trikonasana with confidence and grace. This pose holds immense potential for nourishing the body, cultivating strength, and expanding one's awareness. Embrace the beauty of Extended Triangle Pose and discover the transformative benefits it can bring to your practice.
Viparita Karani (Legs-up-the-Wall Pose)
Viparita Karani, commonly known as Legs-up-the-Wall Pose, is a truly wonderful posture that benefits practitioners of all levels. It is an excellent way to relax and unwind after a long day or a practice that involves being on your feet. This pose helps alleviate leg fatigue and is particularly beneficial for those who struggle with insomnia.
For beginners, you can enhance your experience in this pose with a folded blanket or bolster. Place it lengthwise along the wall. Begin by sitting sideways on the blanket or bolster, with one hip touching the wall. As you gradually lie down, pivot and sweep your legs up the wall, ensuring that your lower back remains elevated.
By following these simple instructions, practitioners can fully immerse themselves in the restorative power of Legs-up-the-Wall Pose. Embrace this posture as a soothing and rejuvenating practice, allowing your body and mind to find deep relaxation and release. Make it a regular part of your self-care routine and experience the incredible benefits it offers.
