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8 important Asanas in Ayurveda
Asanas are an integral part of Ayurvedic science. These are yogic postures of the body – a steady and comfortable position. They are performed to improve flexibility, strength, and balance. Each asana has its own structural effect. We will look into 8 important asanas today that can be used to improve strength and stamina.
- Tadasana (Mountain Pose) – Tadasana is a simple standing pose that is considered the foundation of all standing yoga poses. This pose helps to improve posture and balance and strengthens the legs, ankles, and knees. It also calms the mind and reduces stress.
To perform Tadasana, stand with your feet together, your toes pointing forward, and your arms by your sides. Lift your arms above your head, reaching towards the sky. Relax your shoulders, engage your abdominal muscles, and elongate your spine. Hold the pose for 5-10 breaths.
- Adho Mukha Svanasana (Downward Facing Dog) – Adho Mukha Svanasana is an inverted, calming, and refreshing posture. This pose helps to stretch the hamstrings, calves, and spine and improves circulation. It also promotes mental clarity and reduces stress.
To perform Adho Mukha Svanasana, begin on your hands and knees. Spread your fingers wide, with your hands shoulder-width apart. Lift your hips up and back, straightening your arms and legs and forming an inverted V-shape. Press your hands and feet into the ground, and relax your head and neck. Hold the pose for 5-10 breaths.
- Uttanasana (Standing Forward Bend) – Uttanasana is a standing forward bend that provides a deep stretch for the hamstrings and lower back. This pose helps to improve digestion, calms the mind, and reduces stress.
To perform Uttanasana, stand with your feet hip-width apart and your arms by your sides. Exhale and bend forward from your hips, reaching towards the ground. Place your hands on the floor or your shins if you cannot touch the ground. Relax your head and neck, and hold the pose for 5-10 breaths.
- Trikonasana (Triangle Pose) – Trikonasana is a standing yoga pose that helps to improve balance and coordination and stretch the hips, legs, and spine. This pose also promotes mental clarity and reduces stress.
To perform Trikonasana, stand with your feet hip-width apart. Step your right foot out to the side, and turn your right foot 90 degrees to the right. Reach your right hand down to the ground or your ankle if you cannot reach the ground. Stretch your left arm towards the sky, and hold the pose for 5-10 breaths. Repeat on the other side.
- Virabhadrasana I (Warrior I Pose) – Warrior I is a powerful standing pose that helps to strengthen the legs, hips, and core. This pose improves balance and coordination, promotes mental clarity, and reduces stress.
To perform Virabhadrasana I, stand with your feet hip-width apart. Step your left foot back, and turn it 90 degrees to the left. Bend your right knee, and raise your arms above your head. Keep your gaze forward, and hold the pose for 5-10 breaths. Repeat on the other side.
- Paschimottanasana (Seated Forward Bend) – Paschimottanasana is a seated forward bend that provides a deep stretch for the hamstrings, spine, and shoulders. This pose also calms the mind, reduces stress, and improves digestion.
To perform Paschimottanasana, sit with your legs extended straight in front of you. Reach your arms forward, bend forward from your hips, and reach towards your toes. Hold onto your toes, or use a strap if you cannot reach them. Relax your head and neck, and hold the pose for 5-10 breaths.
- Setu Bandha Sarvangasana (Bridge Pose) – Setu Bandha Sarvangasana is a supine pose that helps to strengthen the back, hips, and core. This pose also improves circulation, reduces stress, and calms the mind.
To perform Setu Bandha Sarvangasana, lie on your back, your knees bent, and your feet flat on the ground. Lift your hips up, and interlace your fingers behind your back. Keep your gaze forward, and hold the pose for 5-10 breaths.
- Savasana (Corpse Pose) – Savasana is a relaxation pose that helps to calm the mind, reduce stress, and improve overall well-being. This pose is typically performed at the end of a yoga practice to allow the body and mind to fully relax and integrate the benefits of the training.
To perform Savasana, lie on your back with your legs extended straight and your arms by your sides. Close your eyes, and allow your entire body to relax. Let your thoughts drift away, and focus on your breathing. Hold the pose for 5-10 minutes or longer if desired.
These are the 8 essential asanas in Ayurveda that can help to improve overall health and well-being. Incorporating these poses into your regular yoga practice can help to reduce stress, calm the mind, and improve physical strength and flexibility. Remember to listen to your body and modify or avoid poses that cause discomfort or pain.
