The Best Yoga Poses For a Healthy Mind and Body

Bhastrika Pranayama

Inhale and fill your lungs with air. Exhale completely. Inhalation and exhalation should be done in a 1:1 ratio. For instance, if you breathe in for six counts, you must take six counts to exhale as well. 

Chakravarti Pranayama

Fill your lungs with air as you inhale. Do not disturb your stomach area. Visualise circles in front of your face and use your right hand to draw imaginary circles close to your nose. Imagine the air flowing into your nose like a spring. With one breath, draw 3 clockwise circles in front of your nose, and exhale. Start with a few circles and gradually increase up to 100 with practice. 

Butterfly Pose

The Butterfly pose, also known as Baddha Konasana, must begin by assuming Dandasana. Fold your legs and bring the soles of your feet together. Pull your heels closer to your pelvis and push your knees down gently. Empty the air from your stomach, lean your upper body forward, and place your forehead on the floor. 

Hand-to-Foot Pose

The Hand-to-Foot pose, also known as Padahasthasana, must begin by standing in Samasthithi (a standing asana). Exhale and gently bend your upper body, down from the hips, and touch your nose to your knees. Place your palms on either side of your feet. As a novice, you can bend your knees slightly, resting your stomach on your thighs and placing your fingertips/palms down. With practice, slowly begin straightening your knees, and try to touch your chest to your thighs.

Cat/Cow Pose (Adho Mukhi Marjari Asana)

Exhale while curving your spine to form an arch of the back and allow your neck to drop down. Focus your gaze towards your chest.

Cat/Cow Pose (Urdhva Mukhi Marjari Asana)

Get down on your knees. Place your palms perpendicular to your shoulders and knees under the hips. Inhale while curving your spine to look up. 

Seated Forward Bend

The Seated Forward Bend, also known as Paschimottanasana, requires you to begin with Dandasana (or Staff Pose; a seated asana). Ensure that your knees are slightly bent while your legs are stretched out to the front. Extend your arms upward, and keep your spine erect. Exhale and empty the air in your stomach. While exhaling, bend forward at the hip, and place your upper body on your lower body. Lower your arms and grab your toes with your fingers. Try to touch your nose with your knees.

Downward Dog

To practice the Downward Dog, also known as Adomukhi Svanasana, begin on all fours, making sure that your palms are under the shoulders and knees below the hips. Lift the hips, straighten the knees and elbows, and form an inverted 'V' shape. Next, keep the hands shoulder-width apart, fingers pointing ahead. Put pressure on your palms and open your shoulder blades. Try to push your heels into the floor. 

Plank Pose

To adopt the Plank pose, also known as Santolanasana, begin by lying on your stomach placing your palms beside your shoulders. Lift your upper body and pelvis, and straighten the knees. Ensure that your knees, pelvis, and spine are aligned with each other, with your wrists perpendicular to your shoulders.