Yoga: The Ultimate Practice For Emotional, Physical & Spiritual Growth
In this blog post we will discuss the fundamentals of yoga. This post will help you understand some of the benefits, methods and even 21 beginner poses to help you get started.
Yoga is a great practice for emotional, spiritual and physical growth. But if we’re honest, it’s the physical yoga poses that actually draw most people into the practice in the first place ( I know this was my case). There’s nothing wrong with this. By practicing asanas you’ll naturally begin to expand your practice in other areas. For this purpose, 21 asanas are included to get you started on your journey.
Introduction To Yoga
Yoga is a great practice for emotional, spiritual and physical growth. It’s not just about the yoga poses or getting into shape- it’s about developing compassion and understanding. Yoga can be practiced on your own time, anywhere you want to go. It’s also great for people of all ages. Yoga is an ancient practice that has been around since the beginning of time, and it still helps us grow in ways we never thought possible.
Types of Yoga
There are many different types of yoga you can try out to find one that best suits your needs. Some popular styles include Ashtanga, Iyengar, Kundalini, Vinyasa or Bikram yoga. Each style varies in it’s practices and yoga poses, so you may want to try out a few before deciding on one.
Ashtanga– an energizing style that synchronizes your breath with the movements. Students are expected to memorize a sequence and practice in the same room as others without their teacher leading them along.
Iyengar– Is a type of yoga that focuses on detail, precision and alignment in performing postures. This style often uses props such as belts or blankets with the help during Asanas to better execute them precisely.
Kundalini– Kundalini is a term that refers to an energy at the base of your spine. When you practice kundalini yoga, this dormant power slowly starts moving up through each chakra and reaching higher levels through mantra and meditation.
Vinyasa– Vinyasa yoga is a series of poses that flow from one position into the next. The transition between poses helps to work on your breath and alignment, making it an excellent form for moving meditation.
Hatha– This traditional style focuses on synchronizing the breath with each pose, creating a more meditative flow.
Benefits of Yoga
Yoga offers many benefits for people who practice it often, including: increased strength and endurance, better flexibility in the muscles and joints, deeper breathing patterns that increase lung capacity, improved metabolism which leads to weight loss or maintaining your current bodyweight- even if yoga is not an intense workout. It also helps with mental focus because the faster breaths help keep our minds clear. Meditation can be done during or after practicing yoga as well. You’ll find more information about meditation here (you can also grab a Free Meditation Guide by clicking here).
The greatest thing you could do for yourself is give this practice a chance. You can begin at home by yourself (no need for fancy equipment) or with others virtually or in a physical studio. The yoga poses listed below focus on Hatha Yoga. Here are 21 yoga poses to help you begin.
21 Yoga Poses & Asanas
WARRIOR III
VIBRAHDRASANA lll
OVERVIEW & PURPOSE
Warrior 2 pose is great for people who experience low back discomfort, or spend lots of time sitting down(desk jockeys).
BENEFITS
- Strengthens the hips.
- Stimulates mental focus.
- Great for people with back pain.
- Improved balance
BABY COBRA POSE
ARDHA BHUJANGASANA
OVERVIEW & PURPOSE
Baby Cobra is a heart opening pose. It’s also a great strength builder. As an energizing backbend, it’s great for people that experience back discomfort and poor posture.
BENEFITS
- Builds strength in the back muscles, which in turn improves posture.
- Strengthens the arms and shoulders.
- Great for low back pain.
THREADING NEEDLE
PARSVASANA
OVERVIEW & PURPOSE
Threading needle pose is a combination forward bend and twisting. Take the time to experience the difference and be mindful of the areas of tension. As with all poses, you’ll notice increased flexibility with time and practice.
BENEFITS
- Calms the central nervous system.
- Reduces stress and tension.
- Great warm-up for the shoulders, neck and spine.
- Great for people with neck, arm and shoulder pain.
FREEBIRD POSE
CHAKRAVASANA
OVERVIEW & PURPOSE
Free-bird pose is a stimulating asana that heats the core and back muscles. It’s great as warm-up when time is limited. Because the core and back muscles are stimulated during this pose, it’s great for people with poor posture and weak back muscles.
BENEFITS
- Improves balance
- Mental focus
- Great for people with back pain
- Stronger abdominal muscles
BOAT POSE
NAVASANA
OVERVIEW & PURPOSE
Boat pose is great for building core strength. Most people neglect their abdominal or “core” muscles, not understanding the huge role they play in our health. A healthy core will protect a healthy spine. This fire pose stimulates and strengthens the abdominals, while improving focus and balance.
BENEFITS
- Strengthens the core, which leads to better posture.
- Great for people with pain and discomfort of the upper, mid and lower back.
KING DANCER POSE
SUPTA UDARAKSHANASANA
OVERVIEW & PURPOSE
King dancer pose is great for balance. This pose has grounding qualities which help with focus and balance. Because this pose strengthens muscles in the hips, it’s also a great pose for people that experience low back pain.
BENEFITS
- Improves balance.
- Strengthens hips.
- Improved sense of focus.
LORD OF THE FISHES
ARDHA MATSYENDRASANA
OVERVIEW & PURPOSE
Lord of the fishes pose is great for spine flexibility and health. It’s also great for digestion by massaging the internal organs.
BENEFITS
- Increased appetite and digestion powers.
- Beneficial to the gallbladder, spleen, kidney, liver and bowels.
- Helps to relieve muscular rheumatism of the back and hips.
EAGLE POSE
GARUDASANA
OVERVIEW & PURPOSE
Eagle pose requires flexibility, balance and strength.This balancing pose improves focus and concentration. It’s grounding qualities cultivate strength and poise.
BENEFITS
- Opens and strengthens hips.
- Opens shoulders and chest.
- Increases focus and balance.
- Strengthens joints
HIGH LUNGE
ANJANEYASANA
OVERVIEW & PURPOSE
High lunge pose is great for the hips and your balance. This hip opening pose stimulates muscles not frequently used in the hips, groin and quadriceps. Stimulating and strengthening these muscles result in stronger pelvic health
BENEFITS
- Stimulates and strengthens weak hip muscles
- Energizing pose promote confidence
- Great for people with low back pain
TREE POSE
VRKSASANA
OVERVIEW & PURPOSE
Tree pose is great for stimulating and strengthening the hip muscles, which play a huge role in lower back pain and discomfort. This is a grounding pose so it’s also great for focus.
BENEFITS
- Calms the central nervous system.
- Great for people with desk jobs or sit for extended periods.
CYCLING POSE
PADA SANCHALANASANA
OVERVIEW & PURPOSE
Cycling pose is great for people that experience back pain or discomfort. This asana is also great for the hip and knee joints, while strengthening lower back and abdominal muscles.
BENEFITS
- Stronger abdominal muscles
- Relieves lower back pain
- Improved posture
SUPINE SPINAL TWIST
SUPTA UDARAKSHANASANA
OVERVIEW & PURPOSE
Supine spinal twist is great for detoxification and stimulation of the internal organs; which stimulates the digestive system. It is also great for spine flexibility and stretching of the mid and low back.
BENEFITS
- Great after prolonged sitting or standing.
- Improves digestion and eliminates constipation.
SHOULDER ROTATIONS
SKANDA CHAKRA
OVERVIEW & PURPOSE
Shoulder rotations increases circulation in the arms, hands, shoulders, neck and upper body. It also relieves strain from driving and office work.
BENEFITS
- Helpful for people that do lots of sitting and typing.
- Relieves cervical spondylitis.
- Maintains shape in the shoulders and chest.
DEEP RELAXATION POSE
SAVASANA
OVERVIEW & PURPOSE
Deep relaxation pose is more commonly referred to as Savasana. This asana is very important to a yoga practice. It’s typically used at the beginning or end of a yoga session. Though it appears to be an easy pose, it can be challenging to many as it is a Pose of surrender and letting go. Many have a tough time lying still with their thoughts, but this asana is quite calming.
BENEFITS
- It’s great for beginners meditation.
- Calms the nerves.
- Increased concentration.
- Relieves insomnia.
DOWNWARD DOG
ADHO MUKHA SVANASANA
OVERVIEW & PURPOSE
Downward dog requires strength in the upper and core body.This pose is great to transition from one pose to another. It’s also a great strength builder for the upper body, while stretching the lower body. This pose is great for a “full body effect” when held properly.
BENEFITS
- Great for people with shoulder and neck discomfort.
- Strengthens the arms and upper back.
- Stretches the glutes, hamstrings and calves.
COW/CAT SEQUENCE
BITILASANA/MARJARYASANA
OVERVIEW & PURPOSE
Cow/cat sequence is great for waking up the body, increasing joint circulation and lengthening the spine. It can be done alone first thing in the morning or before going to bed.
BENEFITS
- Calms the central nervous system.
- Reduces stress.
- Great warm-up for the shoulders, neck and spine.
- Great for people experiencing stiff back.
PULLING ROPE
RAJJU KARSHANASANA
OVERVIEW & PURPOSE
Pulling rope exercise is great for increasing blood flow and range of motion in the neck, chest and shoulders. A great warm-up for people that experience neck and shoulder tension.
BENEFITS
- Stretches upper back muscles.
- Develops strength in pectoral muscles.
- Great warm-up for the shoulders, neck and spine.
- Great for people with neck, arm and shoulder pain.
RAISED LEG POSE
UTTHANPADASANA
OVERVIEW & PURPOSE
Raised leg pose strengthens the abdominals, which leads to improved posture and reduction in neck and back discomfort. It also massages the internal organs while strengthening the digestive system, low back, pelvic and perineal muscles.
BENEFITS
- Stronger core
- Reduced overcompensation of muscles in the neck and back
- Improved posture
HAPPY BABY POSE
OVERVIEW & PURPOSE
Happy baby pose. The name of this pose reflects it’s playful nature. This asana is great for people that experience low back pain, as it’s great for opening the hips and glute muscles. It also stretches the lumbar muscles of the low back.
BENEFITS
- Great for low back tightness.
- Opens tight hips.
- Preparatory pose for the splits.
- Great for a quick break away from the desk.
FIRE STOKE POSE
OVERVIEW & PURPOSE
Fire stoke pose is an energizing asana is a great warm-up and gets the fire going in the body. It’s a great strength builder to the abdomen, arms, chest and shoulders. It also relieves low back discomfort while warming up the hip joints.
BENEFITS
- Helps to improve posture.
- Strengthens muscles in the upper body.
- Great for people that experience neck pain.
DOLPHIN POSE
ARDHA PINCHA MAYURASANA
OVERVIEW & PURPOSE
Dolphin pose is more difficult than it appears and requires flexibility in the chest, neck & shoulders. This grounding foundational pose is great for improving flexibility in the neck and upper body. It’s also a great preparatory pose for forearm and handstands, as it’s a great strength builder.
BENEFITS
- Builds strength in the neck and shoulders.
- Great for people with neck and shoulder discomfort.
BRIDGE POSE
SETU BHANDA SARVAGASANA
OVERVIEW & PURPOSE
Bridge pose is great for increasing blood flow and range of motion while strengthening abs, chest and shoulders. Take your time with this pose, it’s more difficult than it looks. It’s considered a “heart opener” which means that an emotional release can happen while practicing it.
BENEFITS
- Strengthens the core.
- Strengthens the hips(great for people with low back pain).
- Lengthens and strengthens the spine.
CHILD’S POSE
BALASANA
OVERVIEW & PURPOSE
Child’s pose. This resting pose is typically used to begin a practice, end a practice, or take a break in the middle. This grounding, meditative, and it forces you to go inward. This pose displays humility.
BENEFITS
- Encourages deep relaxation.
- Great to begin meditation.
- Calms the central nervous system.
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