THE BEST YOGA POSES FOR YOUR HEALTH
Paschimottanasana “Seated Forward Bend”
An intense “stretch of the west”, the Seated Forward Bend should be held for anywhere between 1-3 minutes, inhaling to lift and lengthen before releasing deeper with each exhalation. Benefits include improved digestion, stimulation of the liver, kidneys, ovaries and uterus, and relief from stress, mild depression, menstrual discomfort and the symptoms of menopause. It also soothes headaches, anxiety, and calms the brain. A good pose for relieving insomnia.
Baddha Konasana “Bound Angle Pose”
Bound Angle Pose is an excellent groin and hip-opener, and can soothe menstrual discomfort and sciatica. The pose is also therapeutic for flat feet, high blood pressure, infertility, and circulation. Consistent practice of this pose during pregnancy is said to help ease childbirth, while traditional texts say that Baddha Konasana destroys disease and eliminates fatigue.
Upavistha Konasana “Wide-Angle Seated Forward Bend”
Staying in the Wide-Angle Seated Forward Bend for one minute or longer stretches the insides and backs of the legs, stimulates abdominal organs, detoxes the kidneys, calms the brain, and releases tension in the groin. If you experience difficulty bending forward, you can bend your knees. This pose is good preparation for the wide-legged standing poses.
Ardha Matsyendrasana “Half Lord of the Fishes Pose”
Twisting toward the outside of the thighs, this pose stimulates the digestive fire of the belly, stimulating the liver and kidneys, energizing the spine, relieving menstrual discomfort, fatigue, backache and stretching the shoulders, hips and neck. Traditional texts say that this pose destroys most deadly diseases and awakens kundalini.
Dhanurasana “Bow Pose”
Bow Pose is wonderful for relieving fatigue, as it stretches and opens the entire front of the body, the ankles, thighs and groins, hip flexors, abdomen, chest and throat. Stay in this pose for no more than 30 seconds before releasing as you exhale, and lying quietly for a few breaths. Repeating the pose once or twice more will increase the benefits of the pose, which also include postural realignment and strengthening of the back muscles.
Setu Bandha Sarvangasana “Bridge Pose”
Lift your buttocks off the floor, keeping your thighs parallel, and lengthen your tailbone towards the backs of the knees, keeping your hands palm down on the floor below the pelvis. Staying in this pose from anywhere between 30 seconds to 1 minute rejuvenates tired legs, improves digestions, simulates abdominal organs, lungs and thyroid, and is therapeutic for asthma, high blood pressure, osteoporosis and sinusitis, as well as headache, backache and insomnia.
Salamba Sarvangasana “Supported Shoulderstand Pose”
Lying on the floor with your shoulders supported by firm folded blankets and hands supporting the lower back, bring your knees towards your face before stretching them upwards towards the ceiling one by one. As a beginner, stay in this pose for no more than 30 seconds, making sure that your head and neck are adequately supported. Benefits include improved digestion, reduction of fatigue, toning of the legs and buttocks, stimulation of the thyroid (which regulates metabolism), prostate glands and abdominal organs including reproductive system.
Halasana “Plow Pose”
Often entered into after the Supported Shoulderstand pose, Plow Pose is a wonderful pose – imagine that your torso is hanging from the height of your pelvis and groin. The benefits of this pose include reduction of stress and fatigue, headache, insomnia, deep stretching of the shoulders and entire length of the spine, as well as relief from the symptoms of menopause and sinusitis.
Supta Padangusthasana “Reclining Big Toe Pose”
An incredible stretch for the hips, thighs, hamstrings, groins and calves, this pose also strengthens the knees, stimulates the prostate gland, improves digestion, relieves backache, sciatica and menstrual discomfort, and is therapeutic for high blood pressure, flat feet, and infertility. If you are particularly stiff, press your heel against a nearby wall.
Ardo Mukha Svanasana “Downward Facing Dog”
Perhaps the best known yoga pose, this one energizes the body, calms the brain, relieving stress and mild depression. The shoulders, hamstrings, calves, arches and hands are stretched and strengthened simultaneously, while the inversion of the head alleviates headache, insomnia, back pain, and fatigue. The pose also relieves high blood pressure, asthma, flat feet, sciatica, and sinusitis.
Viparata Karani “Legs Up the Wall Pose”
In Sanskrit, Viparata means “turned around, reversed, or inverted” while Karani refers to “doing, making, action.” Laying with your feet up the wall, this pose is fantastic for relieving tired or cramped legs and feet, whilst gently stretching the back of the legs and back of the neck. It also relieves mild backache and calms the mind after a long day. Check with your yoga teacher before performing this pose during menstruation.
Pincha Mayurasana “Feathered Peacock Pose
With palms and forearms on the floor, (they can also be supporting the head for a firmer base of support), and the legs up the wall as in a headstand, this pose should be held for 10-15 seconds, building up to 1 minute. Benefits include strengthening of the shoulders, arms and back, an improved sense of balance, and a calming of the brain. The flood of oxygenated blood that pours into your upper body and head relieves stress and mild depression. For more advanced yoga practitioners.
Savasana “Corpse Pose”
An essential element of this pose is that the body is in a completely neutral position – which may take some adjusting. Quiet the physical body and pacify the sense organs: the tongue, nose, ears, skin of the forehead and bridge of the nose between the eyebrows. For every 30 minutes of practice, stay in this pose for 5 minutes. Deeply relaxing for the body and mind, this pose also helps reduce blood pressure, headache, fatigue, mild depression, and stress.
By Sophie Ward
