Yoga for you - History and 12 basic yoga pose for wellness

October 05, 2020 , 0 Comments

Yoga is an ancient group of emotional, mental, physical, and spiritual disciplines or practices that originated in ancient India many thousands of years ago. 

There are several ways to learn about this ancient practice and have an impact on its practice and how it can affect your life. Yoga is one of five Āstika schools of Hindu spiritual traditions.

Many people consider yoga to be a type of meditation or spiritual practice because of the physical aspects of it. A teacher who is well trained in this field will have a vast knowledge of its various styles and how they each contribute to health and wellness. 

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Some people consider yoga to be a form of spiritual exercise. Yoga, while originally derived from Hindu religious practice, has been adopted by other religious groups as a way to reach enlightenment.

Although it may not have spiritual beliefs to speak of, the practice of yoga can provide a way to release tension and stress in a healthy way. There are many ways in which yoga can benefit you. 

It helps to relieve the stress on your mind and body and has been proven to relieve symptoms of depression. It helps to lower blood pressure and cholesterol levels and helps to maintain a healthy heart.

There are many types of yoga. They include the physical forms that are practiced through poses such as standing postures, lying poses, stretching poses, and more. There are also hatha yoga poses, power yoga poses, and meditation poses.

I am passionate about the practice of yoga and meditation and the benefits they offer for anyone seeking peace, balance, and self-care.

The mental and physical aspect of yoga is important. It can help to improve your mood and attitude. The psychological effects of yoga can help to bring about a sense of peace and harmony. The practice of yoga can help to increase the ability to focus and concentrate on certain tasks to make them easier.

Physical healing has been noted throughout history and yoga can assist with this. It is important to practice regular yoga so that it is not considered a form of exercise only. Some forms of yoga can help with weight loss. 

When a person practices yoga on a consistent basis, they can become healthier. Yoga provides a way to focus on the body as opposed to the mind. Many yoga classes are taught in health clubs and gyms around the world so that even people who do not have access to a studio can practice yoga.

Which type of yoga is best for a beginner

It is good enough to see you’ve finally decided to start doing yoga — but after Googling the arrays of classes in your area, your head is spinning 360. You are cut-in between a number of options; should you try Ashtanga or Iyengar? And what’s the difference between hot yoga and Vinyasa? The array of options can be enough to scare newbies off the mat for good.

But as a yoga beginner, a good point to start would be the Hatha yoga; this type of yoga practice involves breath, body, and mind, and the classes are usually 45 minutes to 90 minutes of breathing, yoga poses, and meditation. It requires you to hold each pose for a few breaths

Hatha yoga classes are considered the best form of yoga for every beginner. But however, the Sanskrit term “Hatha” actually refers to any yoga that teaches physical postures.

Other types of yoga that are great for a yoga beginner

Vinyasa Yoga

Vinyasa is another excellent form of yoga practice that links movement and breath together during a dance-like way. Vinyasa yoga is commonly mentioned as “flow” yoga. 

In vinyasa classes, you won’t linger long in each pose and the pace to change a pose is often quick, so be prepared to see your pulse rising spontaneously. Teachers will often play music, matching the beats to the sequences of the poses

Vinyasa Yoga is great as a beginner yoga class. However, even experienced students can benefit from learning how to slow down their practice and really get into the breathwork and healing aspects of yoga

Iyengar yoga

Iyengar yoga is another unique type of yoga suitable for beginners.  Iyengar yoga focus on small muscle alignment as it helps to strengthen the muscles of the body responsible for posture, like the legs, back, and core. A good yoga instructor can make some slight adjustments to improve alignment, and small muscles that are often ignored will become stronger.

What are the 12 basic yoga postures?

There are 12 basic yoga posture, in this section, we would consider them and their benefits to our well being 



An āsana in which you balance on your elbows, arms, and head (śīrṣa = head). Known as the "King of āsanas" because of its many benefits, the Headstand is the first in the sequence. Swami Sivananda said, “Head-stand is a panacea, a cure-all, a sovereign specific for all diseases.” 

Being upside down in this āsana helps the brain to draw abundant oxygen-rich blood from the heart. It is beneficial for memory and concentration, thereby helping with meditation practice. 

This posture facilitates better energy flow to the head area. The headstand energizes the ājñā cakra and also channels energy to the maṇipūra cakra.



An inverted pose, with the body resting on the shoulders (Sarva = complete). Considered to be the “Queen of āsanas”, Sarvangāsana strengthens the entire body. 

In this posture, the chin is pressed against the throat because of which the thyroid gland is regulated which in turn balances all other glands in the body assuring healthy functioning of all the body systems and organs.

The Shoulderstand removes the energy blockages from the neck area and relieves stress in the neck and shoulder region. It directs the energy to the solar plexus and stimulates the viśuddha cakra (chakra - the focal point of energy).



A pose with hands and feet on the floor resembling a plough. Its name is derived from the Sanskrit word Hala meaning plough 

Halasana tones and invigorates the spine and corrects exaggerated lower back curvature (lordosis). It relieves problems like indigestion and constipation as the abdominal organs are massaged.

It removes energy blocks from the neck and back area. The maṇipūra cakra or the solar plexus is energized in this posture.



Resting on the arms, arching the back, and expanding the chest (Matsya = fish). By adopting this posture, one will be able to float in water like a fish, hence the name matsyāsana.

This posture helps to overcome respiratory ailments like chronic bronchitis and asthma by promoting increased lung capacity and easier breathing.

Matsyāsana removes stiffness from the cervical, thoracic and lumbar regions, bringing an increase of blood a supply to these parts. The parathyroid, pituitary, and pineal glands are stimulated.

The anāhata cakra is activated in this posture and energy blockages are removed from the throat and neck region.



Stretching the spine forward [paścima = west (the back of the body) uttāna = stretched out]. This simple looking posture is one of the most powerful and important of all the postures. 

It helps to ease the spinal compression caused by standing upright. The continued practice contributes greatly toward keeping the back supple, joints mobile, nervous system invigorated, and internal organs toned. 

It also helps in preventing diabetes by giving a natural massage to the pancreas. Paścimottānāsana releases the energies in the main nāḍīs (astral tubes) along the spine. It stimulates the maṇipūra cakra.



Arching the upper body and expanding the chest (bhujanga = cobra). This is the first of the three backward bending postures in the series. The arching of the spine in this posture increases flexibility, rejuvenates spinal nerves, and brings rich blood supply to the spine. 

It strengthens the neck and upper back. The Cobra is especially beneficial for women as it relieves menstrual problems by exerting pressure on the pelvic organs. The powerful contraction stimulates the maṇipūra cakra which channels energy to the rest of the body.



Lying on the front with lifted legs (śalabha = locust). Śalabhāsana facilitates intestinal function, strengthens the abdominal walls, and relieves sluggish digestion. 

The backward bending of the spine in this posture promotes flexibility of the cervical region and relieves lower back pain and sciatica.

This posture is very helpful in developing will power. The stimulation of maṇipūra cakra in Śalabhāsana energizes the rest of the body.



Balancing on the abdomen in the shape of a bow (dhanur = bow). Dhanurāsana combines and enhances the benefits of Cobra and Locust postures. By working on the entire spine, this posture brings flexibility to the cervical, thoracic, lumbar, and sacral regions. 

It massages and invigorates the digestive organs which in turn helps to relieve a host of ailments. Another beneficial āsana for women as it relieves menstrual problems. The Bow stimulates the maṇipūra cakra and energizes the entire body.



A twist for the entire spine [ardha = half, Matsya = fish, Eendra = king]. This āsana is named after the great yogi Matsyendranath.

Half Spinal Twist mobilizes the vertebrae by rotating them in both directions, enhancing the mobility of the spine. The abdominal organs receive a deep massage in this posture, thereby relieving digestive problems.

This posture allows a nourishing fresh blood supply to reach the roots of the spinal nerves and the sympathetic nervous system. Ardha Matsyendrāsana balances the left and right-sided nāḍīs (astral tubes).



Balancing in a squatting position (kaka = crow). Kakāsana is very beneficial for strengthening the arm, wrists and shoulders and stretching the hips. Like all balancing postures, it increases the power of concentration and promotes mental and physical balance.



Bending forward in a standing position [pāda = leg, hastā = hand]. Pādahastāsana mobilizes the joints of the body and stretches the spine making it elastic. It increases the blood supply to the brain and invigorates the nervous system.

The practice of Standing Forward Bend promotes perennial youth. This posture releases energy in the main nāḍīs (astral tubes) along the spine and stimulates the svādhiṣṭhāna cakra.


A lateral bend resembling a triangle (trikoṇa = triangle). The lateral stretch in Trikonansa keeps the spine elastic and promotes hip and leg flexibility.

General circulation is invigorated, the liver and spleen are massaged and peristalsis of the digestive tract is increased. The body becomes lighter and other asanas are improved. This posture balances the left and right-sided nāḍīs (astral tubes).

Why is yoga important, what do I benefit from yoga if I'm on a fixed income? 

Some of the benefits of yoga include; increased flexibility, increased muscle strength and tone, improved respiration, energy, and vitality, maintaining a balanced metabolism, weight reduction, cardio and circulatory health, improved athletic performance, and more.

In Conclusion. . .
"It's not about being good at something. It's about being good to yourself. Learning to love yourself as you are allows you more control over your life"
The philosophy behind this kind of post is simple; helping you to realize your full potential while being comfortable in your own skin where you can explore what it is like to live your life as you want, with confidence, happiness, and a sense of accomplishment. Follow a certified online instructor like Adriene Mishler to learn more yoga poses

Self-care is never a selfish act--it is called good self stewardship. This is the only gift I have, the gift I was put on earth to offer to others..