How to Do Yoga and Yoga Poses: Step by Step Guide,  impurve the your inner strength

One of the best and ancient practice from India that has possible combination of Physical, Mental & Spiritual benefits is Yoga. At Udyamyog. At Yoga Brights. com, we follow the classical school of yoga where in belief that traditional Indian way of learning which puts the main focus on mindfulness, breath control and equanimity. Proper knowledge of how to do the yoga poses (asanas) is important for beginners, if you want to practice in a safe and beneficial way.

In this article you are going to learn — To practice Yoga, The significance of few essential yoga postures, and Step-by-step instructions perform each asana correctly and mindfully with Indian culture inspiration.

How to Do Yoga and Yoga Poses: Step by Step Guide,impurve the your inner strength

What is Yoga?

Yoga is physical only up-to an extent. It is a complete discipline that liaisons body, mind, and spirit with the action arm of physical postures (asanas), breath management (pranayama), and meditation (dhyana). The benefits of yoga are that you attain a bit of flexibility, a bit more strength and some clarity within your mind thereby establishing peace in life. Grounded in the roots of Indian culture, modern practices around the world stem from these timeless teachings.

This beginner’s yoga guide will help you gain a basic knowledge of practice and focusing on its origin poses of yoga, irrespective if you are already practicing or absolutely fresher.

 How I Got into Yoga

   But first, here are a few steps you can take to get the most from your yoga practice.

1. Quiet Space: Choose a place to study without the interference of other events. If you are not already a yogi(at) work with me lay down your yoga mat, or a blanket that is soft to form the bed.

2. Wear Comfortable Clothes: Make certain to wear loose, breathable clothing which offers full freedom of movement.

3. Practice Time: Normally yoga is practised in the morning to get body and mind aligned for the whole day. Feel free to practice whenever you find it possible.

4. Breathing: I cannot emphasize the importance of breathing in yoga. Breathe deeply through your nose and envision a smooth breath in, then breathe out.

5. Be Present Do not over-stretch yourself — broach every asana and pay regard to how your body answers instead.

6. Tad asana (Mountain Pose)— the Basis Pose

Mountain Pose – Tad Asana – This is the base for all standing asanas. The pose will build stability and alignment, you can connect to your inner strength through proper balance.

How to Do Yoga and Yoga Poses: Step by Step Guide,impurve the your inner strength

Steps to Perform Tad asana:

1. Standing with Your Feet Together or Slightly Apart

2. Divide your body weight evenly on both the legs.

3. Sweep your thigh muscles up and the uncap of your knee.

4. Straighten your spine to lift the chest and soften the shoulders.

5. Take a deep inhale and lift arms up over your head — fingers pointing to sky.

6. Stay here for 5-10 breaths, feeling the floor under you and the lift through your body.

 Benefits:

 Improves posture and balance.

 Tones the thighs, knees, and ankles.

 Raises self-esteem and increases awareness

2. Tree Pose (Vrikshasana) — You Are on One Feet

 Tree Pose (Vrikshasana)It is a balancing pose that strengthens the legs, while practising focus and stability.

  Steps to Perform Vrikshasana:

1. Practice- Tad Asana (Mountain Pose)

2. Keep your rear leg straight, shift to the left leg and raise your right foot off the ground.

3. Press the sole of your right foot into your left thigh or calf (not knee).

4. Interlace your fingers with hands in prayer at your heart or low overhead, palms facing towards each other.

5. Keep holding here for up to 5-10 breaths before moving on to other side.

Benefits:

Builds lower body and core strength.

Balances and focuses the mind.

Blue — Grounding, Stability

3. Adho Mukha Svanasana — Full Body Stretch

Downward-Facing Dog, which is known as Adho Mukha Svanasana in Sanskrit, im Aware many here carrying that wanna-be Yogi I am…. This asana works on various muscles and offers a fantastic full-body stretch.

  How to do Adho Mukha Svanasana:

1. Begin on all fours and place your wrists directly under your shoulders, knees under your hips.
2. EXHALE into Downward Dog, lifting the heels and moving them back into alignment with your sitting bones.
3. Create an upside-down “V” as you press your hips back and hands into the mat.
4. Allow your neck to relax and look in your shins or towards your navel.
5. Stay here for 5 to 10 breaths, leaning back and lengthening the spine.

 Benefits:

 Works on Arms, Legs and Shoulders.

 Hamstrings, calves, and back

 Stimulates the circulation and prevents tiredness.

4. 1) Virabhadrasana I (Warrior I Pose): For enhanced Strength and Focus

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  Method of Doing Virabhadrasana I:

1. Tad Asana – Stand straight right leg and left leg Back side 3 but not more than 4 feet from the front foot, turn left toes out about 45 degrees.
2. Lift back to high lunge, bending right knee directly over ankle.
3. To add in some of the balancing: Inhale and sweep your arms up over head, palms to face each other whilst gazing forward.
4. Press into both feet to stabilize your position, lifting your chest and lengthening your spine.
5. Hold for about 5-10 deep breaths and then go repeat twisting to the other side.

 Benefits:

 Leads to development of legs, core, and arms.

 Opens the chest and hips.

 Improves balance and focus.

5. Bhujangasana (Cobra Pose)- The Open Heart

 The cobra poses also known as bhujangasana, is a gentle backbend that stretches the front of your torso and  strengthens the spine.

How to Do Yoga and Yoga Poses: Step by Step Guide,impurve the your inner strength

 How to do Bhujangasana:

1. Place your belly side down on the floor, legs long and tops of the feet resting against the mat.
2. Your hands are beneath your shoulders with elbows close to the sides of each arm.
3. Inhale and lift your chest off the floor, pressing into your palms.
4. Bend your elbows and keep your shoulders relaxed in order to elongate the spine.
5. Stay 5-10 breaths, come down slowly.

 Benefits:

 Balances out the spine and strengthens lower back region.

 This pose opens up the chest, shoulders and abdomen.

 It Helps in Correct Posture and To Prevent Back Pain

6. Well-balanced asana (Childs Pose) – Relax and rejuvenate

Child Pose is a restorative pose that can be used to take a break and stretch out the hips and back in a gentle way.

  Steps to Perform Bal asana:

1. Kneel with your back straight, sitting on top of your heels.
2. Having both big toes together, with the knees splayed apart
3. Then fold forward and extend your hands in front of you, placing your forehead on the mat.
4. Stay for 1–3 minutes, taking deep breaths.

 Benefits:

 Stretches hip muscle, flexed to the thighs and lower back.

 Relieves stress and tension.

 Helps with relaxation and brings serenity.

7. Padmasana (Lotus Pose)- Prayer Posture

 PADMASANA (SEALED POSTURE, LOTUS) – Padmasana is a traditional meditation seat. It

is very helpful to clear the mind and stabilise the body.

   Steps to Perform Padmasana:

1. Seat on the floor together, stretch your legs straight in front of you.

2. Fold your right knee and keep your right foot on the left thigh.

3. Bend your left knee and place your foot on your right thigh.

4. Place your hands on your knees with the palms facing up.

5. Lengthen your spine in a seated position, and slow down the breath. Hold It There as Long as You Can Stand it

  Benefits:

 May Increase Hip and Knee Flexibility

 Helps keep the mind clear and sharp

 Promotes correct meditation position

 Bottom Line: Learn the Age-Old Indian Tradition of Yoga

How to Do Yoga and Yoga Poses: Step by Step Guide,impurve the your inner strength

Conclusion: Embrace the Indian Tradition of Yoga

At Udyamyog. At Yogayog.com, we celebrate the rich Indian heritage of yoga – a beautiful union of body & mind that brings balance and strength to your daily life. Yoga, the process of evolution you go through each time you lay foot on the mat.

In case you are a beginner who wants to learn some basic yoga asanas, then follow these guide lines and have a strong base for your practice. Make sure you move into these mindfully, paying attention to what your body is telling you on each movement forward.

Patience and Yoga. The better you get, the more benefits you will enjoy- physically and mentally. Go to your mat as a meditation, be at peace physically and mentally and demonstrate strength of body and mind.

Namaste!

How to Do Yoga and Yoga Poses: Step by Step Guide,impurve the your inner strength