Top 10 Yoga Poses – Make Yourself Fit and Healthy (Even I get Relief from my Back Pain Problem)!

Yoga – Ancient way of exercising. It is the best way to keep the body more flexible and healthier. Today, I am going to share with you all people my personal experience. Actually I am suffering from back pain since last two year and I consulted with many doctors, they keep giving me Calcium and Proteins capsule but unfortunately, that doesn’t help me. Then one day someone suggests me to join Yoga classes and I did. Today, those 10 yoga poses helped me to get relief from the back problem.

Friends, if you get tired due to your health problems then don’t lose hope, try these 10 yoga poses, I hope it will make you a healthy person.

Note: – If you want to do yoga just to make yourself healthier then you can do all these pose without any consultation with yoga instructor but if you are suffering from any health problem then you should consult with any yoga instructor that whether these poses going to help you or not.

So, here is the list of Top 10 Yoga Poses.

1.Dolphin Pose:-

This pose is best to enhance the strength and stability of the body. Just follow the mentioned steps and enjoy the pose.

  • Come on your hands and knees.
  • Place your forearms on the mat, shoulder distance apart.
  • Leave your elbows shoulder distance apart, then bring your hands together, interlacing your fingers.
  • Lift your legs into a Downward Dog position.
  • Come to your tiptoes, and draw your torso and hips forward, so that your chin comes into contact with your knuckles.
  • Push yourself back to your forearm Downward Dog.
  • Repeat 10 to 20 times.

Its Benefits are:-

  • Strengthen the Shoulder Girdle
  • Improve Forearm Stand
  • Improves Headstand

2.Cat Pose:-

  • Start on your hands and knees in a “tabletop” position.
  • Make sure that your knees are positioned directly below your hips. Your wrists, elbows, and shoulders should be in line and perpendicular to the floor.
  • Centre your head in a neutral position, with your eyes looking at the floor.
  • As you exhale, smoothly arch your spine upwards towards the ceiling, making sure to keep your shoulders and knees in position.
  • Release your head toward the floor, but don’t force your chin to your chest.
    Inhale and come back to the neutral “tabletop” position on your hands and knees.

Its Benefits are:-

  • Relieve Stress
  • Regulate blood circulation
  • Helps provide sturdiness and overall durability to your spinal column thus improving your posture.

3.Mountain Pose:-

Mountain pose is also known as Palm Tree Pose or Tadasana. Steps to do:-

  • Stand erect on the ground with 15 cm apart
  • With inhale, raise your arms upward by interlocking your fingers.
  • Try to come on the toes by raising your heels and feel the stretching from toes to fingers.
  • Maintain the pose as long as you can with slow and deep breathing.
  • Come to the original position with deep exhale.
  • One can perform the number of rounds as per one’s convenience after having relaxation for a while.

Its benefits are:-

  • Increase Height
  • Good for nerves
  • Enhance Concentration

4.Butterfly Pose:-

One of the best and easiest pose with great benefits. Steps to do:-

  • Start in a seated position and bring the soles of your feet together to touch.
  • Clasp hands around feet and gently bring chest forward and down until you feel a stretch in your back.
  • Hold and breathe for 30 seconds.

Its benefits are:-

  • It also helps to open up the hips and thighs and improves flexibility
  • This posture also stimulates the reproductive and digestive organs
  • The Butterfly Pose is a great stretch for relieving stress and tiredness.

5.The Warrior Pose:-

 You only need to do following steps to perform this pose.

  • First, start with the Mountain Pose or Tadasana.
  • Now keep your legs around four feet apart from each other.
  • Now raise your arms parallel to the floor and turn your head to the left.
  • Then turn your left foot 90 degrees to the left and bend your left knee. The angle of hips and arms should be same i.e. 180 degrees.
  • Stay in this position for 30 – 60 seconds.

Its benefits:-

  • It relieves back pain
  • It strengthens your shoulder, thighs, legs, arms, and ankles
  • It reduces stiffness in your neck and shoulders

6.Triangle Pose:-

 Also known as Trikonasana. Steps to do the same are:-

  • Stand erect. Now, keep distance between your legs about 3 to 4 feet
  • Extend your arms at the shoulder level.
  • Inhale and raises your right arm by the side of your head.
  • Now, bend your right arms with exhaling towards the left side by keeping your body weight equally on both the feet. You should ensure that the right arm becomes parallel to the ground.
  • Maintain the position as per your comfort with normal breathing and come to the original position by inhaling.
  • Do the same procedure with the left arm.
  • Perform three to five rounds of trikonasana.

Its Benefits:-

  • Improve the spine flexibility
  • Relieve lower back pain
  • Reduce neck, knees, and shoulders stiffness.

7.Cobra Pose:-

Also Known as Bhujangasana, follow these steps to do the same:-

  • Place your hand’s palms down on the ground beneath your shoulders.
  • Lift your chest up off the ground by straightening your arms.
  • Gaze upwards and keep your abdominals engaged.

Its Benefits are:-

  • Increases flexibility
  • Stimulates organs in the abdomen, like the kidneys
  • Opens the chest and helps to clear the passages of the heart and lungs

8.Child Pose (Best among all yoga poses):-

Also known as Balasana, follow these steps to do the same:-

  • Sit in Vajrasana, placing the palms on the thighs above the knees.
  • Keep your spine and head straight.
  • Raise your arms above the head and then bend the trunk forward, keeping your arms and head straight, in line with the trunk.
  • Rest your forehead on the floor in front of your knees, and your arms alongside the legs, with the palms up.

Its benefits are:-

  • It stretches your lower back and relaxes spine.
  • It strengthens and stretches your thighs, ankles, and muscle of hips.
  • It gives calmness to mind, and slow down the level of stress and fatigue.

This is one the best among top 10 yoga poses, please try this once it will give you lots of benefits.

9.Plank Pose:-

  • Begin on your hands and knees in a tabletop position with your palms flat against the floor and your fingers splayed out.
  • Keep your hands in the same position and stretch your legs out straight behind you and balance your weight on the balls of your feet. Your wrists, elbows, and shoulders should be in a straight line and they should be at a 90-degree angle to the floor.
  • Stay in this position for 10-15 seconds.

Its benefits are:-

  • Strengthens your arms, shoulders, and wrists
  • Improves posture and balance
  • Stretches the muscles of the thighs and calves

10.Tree Pose:-

Also known as Vrikshasana, one of the famous yoga pose. Follow these steps to perform this:-

  • Stand erect. Keep the feet together.
  • Fold the right leg and placed it at the top of left thighs with the toes of right leg should be pointed downwards.
  • The right leg should perpendicular to the left leg.
  • Extend your arms above your head.
  • Inhale and try to make Namaskar mudra with your palms.
  • Balance the pose as long as you can because balancing is utmost important in Tree Pose.
  • Try to make your spine straight and feel the stretching from toes to fingers.
  • With deep exhale bring your arms and leg down.
  • Repeat the same with left leg. It completes one round.
  • Do three-five rounds.

Its benefits are:-

  • It calms and relaxes the central nervous system.
  • A person suffering from flat feet should practice it.
  • It enhances the flexibility of legs, back and chest muscles.

So, these are the Top 10 Yoga Poses, which you should try to do in your daily routine but please do these poses under some guidance and supervision to avoid any kind of mishappening.

If you are suffering from any disease then first check whether the yoga poses you are going to do is good for you or not.

Check out Top 10 Arm and Shoulder Workout Routine.

You may also like...