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Top 10 most useful exercises from yoga

Yoga is an ancient Indian teaching, which is a combination of physical, spiritual and mental practices aimed at the development, improvement and strengthening, not only of the human body, but also of its thinking.

Exercises yoga, which they call asanas, allow you to touch the ancient traditions of the East, which number more than one century of life.

Collective classes

In order to practice yoga and get real pleasure from it, as well as a tangible result, it is necessary to approach this business with all the awareness and desire, and not be guided by some fashionable or temporary phenomena. Otherwise, you can never comprehend the whole philosophy of yoga.

The main purpose of the ancient teachings - to comprehend the true harmony between the physical and spiritual components of life.

Those who regularly perform yoga exercises, over time, radically change their lives, first of all, the person’s thinking, as well as his attitude to many seemingly ordinary things, changes.Yoga has no contraindications, there are no restrictions on age or physique, as well as physical fitness.

Complete relaxation

There are a lot of asanas in yoga - they vary in complexity, and also depending on the field of application. We will present to your attention the top 10 of the most useful and popular yoga exercises that every lover of such teachings should know, and even better - be able to perform!

1. Utthita Parsvakonasana

Exercise intensive lateral stretching, perfectly corrects the defects of the hips and calves, tones the muscles of the legs, and also significantly reduces body fat in the pelvis and waist.

Utthita Parsvakonasana

This posture refers to a variety of “standing” with a lunge, which is not difficult to understand by its appearance: one leg remains straight, and the second, towards which the tilt will be performed, bends at the knee strictly at right angles. It is important to take into account points: the upper part of the thigh should be parallel to the floor, and the part of the leg from the knee should be perpendicular.

The position of the feet at the same time - the standard. Further, the body bends toward the side of the bent leg, the rib cage is turned in the plane of the legs, and the eponymous flank seems to lie on the parallel part of the thigh.

2. Ardha Matsyendrasana

Asan intensive twisting of the spine or "half the pose of the king of fish." Exercise has a positive effect on the spine, charging it with additional energy, improving the blood supply to the intervertebral discs, and also promotes enhanced digestion.

Ardha Matsyendrasana

The pose helps to lengthen the muscles of the hips, back, shoulders and neck, and also fully opens the chest.

3. Virabhadrasana II

It is also called - Pose of the Warrior II - an excellent exercise aimed at strengthening the muscles of the back, legs and abdomen. Asan Pose Warrior relieves fat deposits in the waist and pelvis, helps to restore mobility of joints, and also perfectly trains endurance and coordination of the whole body.

Virabhadrasana II

When doing Virabhadrasana, it is very important to observe your own body - it must be in the same plane, and your arms are spread as if they are being pulled with ropes in different directions.

4. Eka Pada Rajapotasana I

Very difficult and requiring increased concentration, the posture that you can’t do exactly the first time: but to learn to relax in it, all the more you have to train a lot.

This asana is also called the Pigeon posture, which requires very careful penetration into its physical sensations, which, at first, can be very painful.

Eka Pada Rajapotasana I

But the effect of the Dove's posture is significant: the mobility of the hip joints increases, the rotator muscles become softer and more mobile, they gradually stretch, and, as a result, a beautiful silhouette of the figure is formed.

5. Parivritta Trikonasana

It is also called the pose of the Inverted Triangle, which, by the way, provided an experienced instructor, even performed by people with cerebral palsy.

Parivritta Trikonasana

Parivritta Trikonasana perfectly strengthens all organs of the abdominal cavity, as well as relieves back pain by improving its blood circulation. It is much easier to keep balance in this position if both feet are tightly pressed to the floor, while it is very important to keep the spine as straight as possible.

6. Ustrasana

Ustrasana, or as it is called, the pose of the Camel, refers to those exercises of yoga, which maximally tone up the whole body, strengthening the arms, shoulders, back, hips, abdominals and chest.


At the same time, posture improves and flexibility of the spine increases, and the Camel posture is very useful for spinal curvatures, as well as for disorders of the thyroid and urogenital systems. When performing the exercise, it is important not to throw back the head and not to lean on the arms.

7. Balasana

Effective posture for complete relaxation of the body, which is often used during short meditations. Balasana or posture of the Child soothes the nervous system, helps to cope with chronic fatigue syndrome and stress, and also calms the brain.


However, posture significantly stretches the muscles of the thighs, lengthens the muscles of the ankles, helps to get rid of excess deposits in the abdomen and thighs.

8. Halasana

Asan belongs to the category of inverted poses, has a second name - Plow pose, is effective for the treatment of the spine. With the development of posture, a person is cured of osteochondrosis of each part of the back.


In addition, the process strengthens the nervous system, improves cerebral circulation and stimulates the work of the genitals. Like all inverted poses, Halasana gives a good rest to the heart system, and also helps to strengthen memory and develop thinking.

9. Chakrasana

Another posture from the inverted category. Perfectly strengthens and tones the abdominal organs, and thanks to the rotational movements that are performed in the process, blood circulation in the spine increases, which contributes to its rejuvenation.


Pose of the wheel is indicated for violations in the liver, plus everything, it gives a feeling of cheerfulness and freshness.

10. Shalabhasana


Grasshopper pose, as it is also called, refers to those exercises of yoga that promote digestion. In addition, Shalabhasana significantly strengthens the back muscles, develops its flexibility, and also reduces pain in the lumbar and sacral areas, promotes the health of the prostate and bladder.

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