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5 asanas to begin your yoga journey

Last updated on: January 11, 2021 12:27 IST

Yoga expert Shikha Pandey shows you how simple asanas can help you become fitter this year.

Asanas are a state of being, in which one can remain physically and mentally steady, calm, quiet and comfortable.

Through the practice of asanas, we develop the habit of discipline and the ability to concentrate, both of which are necessary to obtain a steady state of mind.

Here are 5 simple but very effective asanas that can be incorporated in your daily routine to reap specific benefits.

The best time to practice asanas are in the morning empty stomach or at least 3 hours after a meal.

You can also incorporate the following asanas as a warm up or as a cool down to your existing fitness regime.

For maximum benefit, follow the breath pattern highlighted with each asana.

See you on the mat!

All photographs: Kind courtesy Shikha Pandey

Vrikshasana (Tree Pose)

Vrikshasana

This is a balancing asana that also requires you to practice focus to be able to hold the posture.

This posture is harder than it looks because it calls for complete focus and control on the body. The posture is different every day and that is what keeps it feeling new every time you practice it.

How to do it

Limitations

Benefits

Paschimottanasana (Seated Forward Fold)

Paschimottasana

The word paschim meaning west is used in context of the backside of the body and uttan means to stretch. Hence this posture provides a complete stretch to the back of the body from the heels to the cervical.

It's an excellent asana for spinal fitness.

How to do it

Limitations

Benefits

Manjariasana (Cat and Cow Pose)

Manjariasana

The word manjari means cat and this pose is the cat stretch pose.

Excellent activation of each vertebrae of the spine is achieved through the practice of the posture.

It is ideal to be incorporated in your warm up routine before you dive into your practice or into any other form of fitness activity.

How to do it

Limitations

Benefits

Adhomukhshwanasana (Downward Dog)

Adhomukhshwasana

A complete stretch and hence one of the most favourite yoga asanas and much preferred by teachers and students alike. It is an inversion and part of the Surya Namaskar sequence.

How to do it

Limitations

Benefits

Bhujangasana (Cobra Pose)

Bhujangasana

The cobra pose resembles a serpent with its raised hood. It is a reclining back bending asana and a part of the surya namaskar sequence.

How to do it

Limitations

Benefits

Shikha Pandey is internationally certified in yoga from The Yoga Institute and the founder purnayog.com

SHIKHA PANDEY