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The postures of hatha yoga, called asanas, invite the being to balance through awareness and mastery of his physical body, his breathing as well as the learning of letting go, self-regulation and meditation. As a beginner or experienced, you can practice yoga poses daily.

Here is a list of ten classic postures in Sanskrit – the original language of yoga that will allow you to find your way around regardless of the country where you practice – that we always find in traditional hatha classes and their virtues.

1. Sarvangasana (The candle)

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Sarvangasana yoga poses, is one of the classic postures. It acts on the blood circulation through the phenomenon of inversion. Stimulation of the visuddha chakra or energy center of the throat and cervical press on the thyroid gland responsible for the vital functions of the organism.

In Ayurveda, inversions help agni, the so-called “digestive fire”, by helping to eliminate toxins. It is recommended for constipation, acidity, gallbladder, appendicitis, diarrhea, insomnia, tonsillitis.

Benefits of Sarvangasana

1. Improves thyroid health and normalizes their functions.

2. Boosts Brain Functions.

3. It also stretches the heart muscles by returning more blood to the heart.

4. Activates Throat Chakra.

5. Improves parathyroid health.

2. Halasana (The plow)

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Halasana yoga poses (Plow Pose), an all-body stretch that puts your body on its side with your feet atop your head, provides new perspectives. Try it prior to settling in to meditation pranayama, Savasana (Corpse Pose) or before going to sleep.

Regular practice of Halasana can stretch and stretches the thoracic, the lumbar and cervical areas that comprise the spine. thereby increasing the circulation and suppleness. This yoga poses can ease backache and stretch shoulders while also lengthening your spine.

It also helps reduce mucus or phlegm in the respiratory system and sinuses as it gradually lengthens and regulates breathing.

Benefits of Halasana

1. Relieves Stress.

2. Back Pain Prevention.

3. Improve your digestion.

4. It helps you sleep better.

5. stretches your spine.

3. Paschimottanasana (The clamp)


Paschimottanasana yoga poses which looks like a pincer is a posture often looked down upon by those who think they lack flexibility. Yet it acts on the whole body from the top of the head to the heels. The abdominal region is solicited stimulating Agni which helps against all winter diseases.

The pelvic area is stimulated which is great for regulating menstrual cycles or pains such as cramps. It is truly a posture against congestion that circulates prana vital energy. It is applied in therapy for people suffering from diabetes and obesity.

Benefits of Paschimottanasana

1. It can help reduce anxiety and fatigue.

2. Stretches the back.

3. Massages the internal organs.

4. Improves digestion.

5. Removes constipation.

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4. Bujangasana (The cobra)


Bujangasana which means “cobra posture” is one of the most famous yoga poses. Even infants are invited by maternities to perform it daily to tone the neck and back. The same goes for adults.

Daily practice contracts the back muscles and gently stimulates the abdominals and viscera. On the level of the chakras, it acts on svadhisthana the sacral chakra below the navel, acting in particular on the sexual glands and symbolically on everything that connects us to desire.

In addition to gynecological disorders, this yoga poses has therapeutic benefits on anemia, skin problems, constipation, kidneys and liver or even back pain.

Benefits of Bujangasana

1. Opens the heart and lungs.

2. Strengthens the spine.

3. Helps relieve stress and fatigue.

4. Tones the buttocks.

5. Stretches chest and lungs.

5. Salabhasana (The grasshopper)


In the families of more complex yoga poses, shalabasana or the grasshopper which strengthens the back and makes the spine flexible. This back bend is intense and acts on the lower back. It activates the energy and is recommended in case of anemia, insomnia, constipation and gas by the pressure also on the abdomen.

Benefits of Shalabasana

1. Strengthens the lower back

2. Tones the sciatic nerves.

3. Helps you to loose weight.

4. Provide relief in backache

5. Encourages metabolic activities in the body.

6. Dhanurasana (The bow)


Dhanurasana or bow in Sanskrit is a full extension of the spine and stretch of the shoulders. Be careful with this yoga poses if you have a weak back. .

The posture invites the opening of the solar plexus chakra manipura which increases energy, helps to fight against lethargy, congestion and refines the belly.

Benefits of Dhanurasana

1. Improves blood circulation.

2. Gives flexibility to the back.

3. Act as a stress reliever.

4. It improves posture.

5. Helpful is stimulating reproductive organs.

7. Adho mukha svanasana (Downward facing dog)

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Adho mukha svanasana yoga poses Probably the posture that comes back the most to yoga of all styles, adho mukhasvasana says downward facing dog. It stretches in all directions from the hands, to the head, through the hamstrings, to the arch of the foot.

Acting in particular on manipura, the solar plexus chakra, this asana circulates all our energy. It is recommended to relieve back pain, sciatica, headaches and insomnia.

Benefits of Adho mukha svanasana

1. Increases the flow of blood to your brain.

2. Alleviates pain in the lower back.

3. Strengthens the muscles in your legs.

4. This posture can make you feel exhilarated.

5. May helps prevent carpal tunnel syndrome.

8. Uttanasana (The standing clamp)

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Uttanasana yoga poses originates directly from Sanskrit word Uttanasana and Uttanasana, which is a the combination of ‘ut+tan+asana’ the sense that ‘ut’ is a word for intensive and ‘tan’ refers to stretch while ‘asana’ refers to posture. Uttanasana also known as Standing Forward Bend pose is an essential and straightforward yoga stretch that offers many therapeutic benefits.

 When you are in the Standing Forward Bend Yoga posture the head is lowered below the heart, which allows fresh oxygen-rich blood flow into your brain. This helps to rejuvenate and rejuvenate cells, and gives the entire body with an instant flow of oxygen. 

Although it’s commonly thought of as a fundamental yoga poses, it’s crucial to ensure that the correct method is used to make sure that you extend your hamstrings to the max and do not cause any injury to your back.

Benefits of Uttanasana

1. Helps improve posture.

2. It is known to enable improved digestion

3. It activates your abdominal muscles

4. Increases hip flexibility.

5. It provides strength to your thighs and knees.

9. Trikonasana (The triangle)


There are many trikonasana triangle in yoga poses. The first basic is a stretching of all the side muscles of the trunk, strengthening, softening and also refining the waist. As this posture involves a lot of support on the feet, it is also a call for anchoring.

We often have the impression of being able to breathe through the flanks with the triangles. It must be said that the posture acts on several chakras such as the root chakra muladhara, the sacral chakra svadisthana and that of the solar plexus manipura.

Benefits of Trikonasana

1. Reduces stress.

2. Stimulates your organs.

3. Supine flexibility is increased.

4. Opens the hips and shoulders.

5. The movement is good for kidney health as well.

10. Shavasana (Corpse pose )

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Do not be fooled by the appearance of this Shavasana yoga poses. It is one of the most difficult because shavasana or posture of the dead requires a total letting go in full consciousness and not sleep.

The body tends to tense up a lot with all our daily activities and even more for people who have pain. When you learn to relax, all the muscles, ligaments, energy, mind recover as if from a well-deserved rest.

Benefits of Savasana

1. Reduces headache, fatigue and anxiety.

2. Helps lower blood pressure.

3. Calms the mind and reduces stress

4. Calms central nervous system

5. Improves Concentration

I hope you like to read this blog of yoga poses and your knowledge also increase.

Also Read : Best Fitness & Health Blog Of 2022

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