Introduction
हठस्य प्रथमाङ्गत्वादासनं पूर्वमुच्यते।
कुर्यत्तदासनं स्थैर्यमारोग्यं चाङ्गलाघवम्।। (Hatha Yoga Pradipika 1.17 by Swami Swatmarama)
Transliteration :
Haṭhasya prathamāṅgatvād āsanaṁ pūrvam ucyate।
Kuryat tad āsanaṁ sthairyam ārogyaṁ cāṅgalāghavam।।
Translation : “Āsana is said to be the first step in Hatha Yoga.
By practicing it, one attains stability, health, and lightness of the body.”
Yoga is a disciplined practice that includes maintaining various body positions, breathing exercises, and meditation to enhance physical and mental well-being. The main objective of incorporating specific poses like padmasana pose (lotus pose), Surya asana, setu bandhasana (bridge pose), and dog pose into daily routine is to improve flexibility, strength, and balance while fostering overall health. Bodhidham is the best yoga school and retreat ashram located at Pokhara in Nepal, catering to the needs of beginners to experienced practitioners of yoga through the teachings of skilled and qualified masters. Among many productive poses having equally important but different benefits to physical, mental, and spiritual health, the following are the 5 essential yoga poses to improve your physical health daily.
1. Padmasana pose ( lotus pose)
Padmasana pose is also popularly called lotus pose, where an individual practices yoga in a seated posture, ideal for promoting physical and mental equilibrium. It is an essential yoga pose that is responsible for enhancing the flexibility of hips, knees, and ankles by improving posture and spinal alignment, as well as by promoting relaxation and stimulation of blood flow in the pelvis.
2. Surya asana ( Surya Namaskar – Sun Salutation)
Surya Asana, also known as Surya Namaskar and popular as Sun salutation is the dynamic sequence resulting in a complete body workout that energizes and strengthens the physique. It is responsible for improving flexibility and muscle tone and enhancing coordination and body awareness. Additionally, it boosts cardiovascular health and endurance.
3. Adho Mukha Svanasana ( Downward-facing dog pose)
Adho Mukha Svanasana is simply known as the Downward-facing dog pose, which is a foundational pose that has proven to be a major pose in many yoga practices as it has incredible benefits for the entire body. This pose has the main advantage of stretching the hamstrings, calves, and spine while strengthening the shoulders, arms, and wrists. This pose is also effective in improving blood circulation when the body is inverted.
4. Virabhadrasana ( Warrior) pose.
Virabhadrasana pose is simply known as the Warrior pose. It is performed standing and is a powerful standing pose that builds strength and endurance while improving balance. The key benefit of this pose is the achievement of strength in the legs, glutes, and core. This position specifically opens the hips and chest and also enhances focus and stamina.
5. Setu Bandhasana ( Bridge pose)
Setu Bandhasana is also called Bridge pose, and it requires a gentle backbend that is ideal for strengthening the spine and opening the chest. The main objective of this yoga pose is to stretch the chest, neck, and spine while strengthening the back, glutes, and hamstrings. This has proven results in stimulation of the thyroid and lungs, ultimately enhancing respiratory function. It is strictly advised to avoid over-arching the back by keeping the thighs and knees parallel.
Conclusion
In addition to the above 5 essential yoga poses, a couple of other gentle yoga exercises that need to be mentioned are Vrkasana, or Tree Pose, and Balasana, or Child’s Pose, which are equally beneficial in improving physical health daily. Bodhidham Yoga School and Retreat Ashram, being surrounded by the Himalayas, provide the most suitable environment for the most effective and efficient yoga practices, meditation, and breathing exercises under the supervision of experienced practitioners of Yoga. Contact the friendly team of Bodhidham for information and to plan on initiating your journey toward the right yoga practices to enhance physical, mental, and spiritual well-being. Learn and practice yoga poses with discipline and patience, enjoying the transformative benefits over time.
