Most effective yoga poses

Our body is a holy place, our mind a sanctum and our spirit is its inhabitant. Yoga is our petition to guarantee that the three of our interconnected components are sustained and that they bloom with great well-being and bliss. Yoga practices help in improving stamina, strength, flexibility and also mental well-being.

Yoga has tremendous effects on your body, mind, and soul while many of us want to practice it, but we are not able to do so. We all should remember the saying that HEALTH IS HAPPINESS.

There are a countless number of yoga asanas that are found to be very effective on one’s health as mentioned in the ancient tradition books and writings. It was a very difficult task to pick out a list of the best ones but I have made it. So, below are some of the best yoga asanas to practice:-


Adho Mukha Svanasana:

Adho Mukha Svanasana is a very effective asana. It is also known as DOWNWARD FACING DOG-POSE. Downward Dog is used in almost every yoga practice and it stretches and strengthens the entire body.

How to do it:

The preliminary position is with the hands and knees on the floor, hands under the shoulders, fingers spread wide, knees under the hips and ordinarily around seven inches (17 cm) separated, with the spine fixed and relaxed.

The hips are pushed toward the ceiling on a deep exhale, thus, forming an inverted v-shape. The back should be straight and ribs tucked in. The legs should be straight with the ankles reaching the floor. The arms should be straight and the elbows should be rolled inside (towards each other).

The hips should move back and forth. Try to focus on the breath while doing this asana. There should be deep, steady inhalation and exhalation creating a flow of energy through the body. You should release onto the hands on an exhale and rest in balasana.


This asana helps in stretching of the shoulders, legs, spine and the whole body. This asana helps in strengthening the whole body, especially arms, legs, and feet. This asana can help in relieving fatigues, digestion, blood flow to the sinuses, improves the immune system, and calms the brain.



Phalakasana is one of the best asana one can do. It is one of the best ways to build core strength, stability in wrists, shoulders, arms, and quadriceps. It is very helpful in building abdominal strength.

How to do it:

Start on your hands and knees in tabletop position with your palms flat on the floor and your fingers spread out.

Stretch your legs towards the ground and keep your body straight with straight legs, elbows, wrist, and shoulders. They should be at a 90-degree angle to the floor.

Either stay in this position for 10-15 seconds and then repeat or stay as long as you can and try to increase your endurance and stamina.


Phalakasana is a very powerful asana. It helps in building and strengthening the core and also helps in improving the posture of the body. It relieves back pain and strengthens shoulders, wrists, and arms. It also keeps the spinal cord/spine healthy and aligned. It also helps in burning of fat very quickly which leads to fat loss.


Surya Namaskara:

surya namaskar

Surya Namaskara is also known as SUN SALUTATION. It is an extremely healthy yoga asana. It is basically a set of yoga asanas for warm-up. It is a very popular practice in India as well as other countries. 12 Surya Namaskaras are practiced in one cycle.

How to do it:

Any warm-up routine before a dedicated asana practice can be  Surya Namaskar Abhi Moolamattam. To see how the cycle of sun salutation is done, please visit Surya Namaskara steps.



Surya Namaskara does only good for the body and mind. Some of its benefits are:-

  • Improves circulation of blood
  • Helps in fat loss
  • Strengthens muscle and joints
  • Improves digestive tract
  • Strengthens abdominal muscles, respiratory system, lymphatic system, spinal nerves and other internal organs.
  • Lowers Blood Sugar levels
  • Improves sleep cycle

and the list continues…..




Bālāsana is also known as CHILD’S POSE or CHILD’S RESTING POSE. It is basically a resting position and its main target is the thighs and abdomen and can also cure back pain. It’s a very easy asana but has a number of benefits.

How to do it:

The knees and hips are placed in a bow shape with the shins placed on the floor. The chest can lay either on the knees or the knees can be spread to about the width of a yoga mat, enabling the chest to go between the knees.

The head is extended forward towards the ground – the brow may touch the ground. The arms might be extended forward before the head or in reverse towards the feet.


Balasana is a good asana for the stretching and strengthening of the hips, thighs, and ankles. Back pain can be cured by doing this asana. This asana helps to improve blood circulation throughout the body.



Sarvangasana Sarvangasana is known as the SHOULDER STAND pose. In this pose, the whole body is balanced on the shoulders (as you can see on the side). This asana is referred to as the “queen of asanas” or “mother of asanas“.

How to do it:

First of all, lay down straight on the ground. Place your hands on the side of your body and join the legs together.

Then, slowly raise your legs and bring them near your chest. Now, place your hands on your back and lift your body upwards. Keep the body in a straight line as shown in the figure (no.4).

Hold the position as long as you can. Now, bring down your legs slowly and lie back on the ground. Repeat this 2-3 times and try to hold on for 30 seconds or more.


The main benefit of this pose is that it improves blood circulation in the body. It also helps in strengthening the neck muscle. Lower back pain can be cured by practicing this asana. It helps in curing lung diseases and improves airflow through the lungs.


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