Four Yoga Asanas Explained Through Images With Suchbliss
Starting a yoga course can be intimidating for beginners. Fortunately, we have you covered with these four simple yoga asanas. In collaboration with Yogalogy by Suchbliss, we bring you stepwise instructions, pictorials, and the benefits of each asana given below.
Sethu Bandasana (Bridge Pose)
Take care to not forcefully pull your shoulders away from the ears – this can overstretch the neck. Instead, gently lift your shoulders towards your ears, pushing the insides of your shoulder blades away from the spine. You may clasp your hands against the floor or behind your back for support. Hold this position for 5-15 breaths.
Avoid this pose if you suffer from back or neck injuries.
The Bridge pose strengthens your back muscles, while stretching out your chest, neck and spine. It relieves your tired back and legs instantly. As for mental benefits, it can reduce anxiety, insomnia, stress and depression by calming the brain.
This asana also aids internal organs, such as the lungs, stomach, and thyroid. It reduces menopausal and menstrual pain in women. It also relieves conditions such as asthma, high blood pressure, osteoporosis and sinusitis.
Vajrasan (Thunderbolt Pose)
Try practicing this asana for 15-20 minutes post lunch or dinner. Try to make it a regular practice so you can steadily increase resilience of holding the posture. Keep your neck and spine straight. with hands on your thighs.
Avoid this pose if you suffer from knee, joint, or ankle pain, specific spinal conditions, hernia or testicular ulcers.
The vajrasan can strengthen your pelvic muscles, improve digestion, stimulate the spinal nerves, and regulate your reproductive organs and thyroid gland. Moreover it helps those who suffer from sciatica. This is a type of pain emitted from the sciatic nerve (from the lower back to the hips and buttocks, and down each leg).
It also helps in curing menstrual disorders, and can rejuvenate the whole body if practiced correctly.
Bhujangasan (Cobra Pose)
Stare at a spot in front of you which is 45 degrees above eye level. Hold the pose for 15-30 seconds while breathing. Do not overdo the backbend – find a height that works comfortably for you which does not strain your back.
To release, exhale and drop your head to the floor, and lower your body using your arms.
This asana stretches your chest and lungs, and shoulder and abdomen. In the process, it strengthens the spine, wrist, arms and buttocks. Moreover, it stimulates the abdominal organs and can soothe sciatica and asthma. The chest opening is especially helpful to opening your lungs and heart. It is also beneficial to relieving stress and fatigue.
Tadasana (Palm Tree Pose)
You may initially find it difficult to balance in this pose. Place you inner feet 3-5 inches apart to practice building balance over longer periods of time.
This pose improves your spine flexibility and posture. Above all, it strengthens your ankles, joints, and thighs, tones pelvic muscles, boosts nervous, digestive and respiratory systems, and improves blood circulation and concentration. It overall harmonises your body and mind.
Avoid the Tadasana if you face headaches, insomnia, or low blood pressure.
Try practicing these asanas regularly to improve your strength, flexibility, and overall well-being. If you would like further suggestions, take a look at Mekosha’s recommended yoga guide here.