Six common yoga pose to be practiced everyday for better overall health

 Yoga ,has become the most valuable way of living a healthy life and to keep ourselves young forever. Many have approved, around the world, the benefits of yoga and long term effects of it for everyone, young, adult , or old. It's benefits have made it the most practiced way of fitness around the world.

There are many types of yoga that are specifically used for specific type of issues. For example, for weight reduction there is different type of yoga, for flexibility there is different type of yoga, for internal issues there is different type of yoga.

Today we are going to discuss some very common yoga poses that are used for all types of purposes and can easily be practiced by everyone despite their age. For pregnant and postpartum women all precautions will be explained but before you began consult your doctor, because every woman has their own different conditions.

However, still you need to consult your doctor if you have any health issues. 

1) Equal Standing Pose

This is the beginning pose of every type of yoga. I call it warm up pose. All you have to do is stand in upright pose, with complete balance on both feet. To do the variations you can stretch your body upwards by rising your hands according to the shoulder width. Inhale and exhale deeply, and if possible be somewhere with fresh air. Another variations and very common way to do is lifting one leg up your knee, below knee or above knee.

This is a very essential part of any type of yoga. It is the very first step to wake your body and get the blood flow and muscles smooth and ready for the upcoming exercises. 

Pregnant women should practice this with good breathing and normal stretching. This will help regulate blood flow in the fetus. But if you can balance only then lift your leg. Otherwise go with standing upright on both feet. (Doctor consultations are MUST)

2) Warrior Pose

Well there are three different types of warrior poses the one we are going to talk about is the basic and recommended for everyone specifically for postpartum ladies and all the beginners.

All you have to do is stand straight now put you one foot in front and the distance between both legs should be at least two feet. Next slowly bend your front knee in L shape and let the back knee turn to curve. You should see at what level you are comfortable and easy to hold balance. When you will get in a routine the posture will get better and better. But in the beginning you have to see at what level you are able to balance.

Next bring your arms up in the air, join them and let your upper half body to make a curve backwards. The level of curve also depends on your capacity, body and physical issues. 

The people with back pains, backbone weakness and muscular issues around back bone can begin with just lifting their hands and joining them instead of giving your back a curve. Others with healthy back just give the curve to the level you can easily hold. 

Now hold your breath stretch in your stomach, and count till ten then leave exhale and inhale deeply. Come back to normal position and then do the same posture with second leg. If you stretched out right leg first, this time stretch out left leg and give the curve to the right one. In every switching of poses breath deeply.

 People with breathing issues are not bound to hold their breath in making posture and can just deeply breath in and out.

For pregnant women it is advisable not to stretch legs too much, you can do it on sitting on a chair with variations. Instead of turning to one side and then going up with arms, do it sitting straight, specifically in your third trimester. (Doctor consultations are MUST).

3) Half Moon Pose

It is the most useful posture for all the fats around the love handles, the sides of our abs. Basically that is where our figure is developed. The shape of our body comes from the sides of our abdominal cavity. The women who are heavier in their core part of body knows that these love handles are the place where you can measure your abs. 

In this pose all you have to do is stand upright and keeping a distance between both feet according to the width of shoulders. Next take one hand up in the air and bend on the other side. For example, if you lift your right hand bend sideways to the left and if you lift your left hand bend sideways to right. This will make a crescent that how the posture got the name.

All types of people can attempt this style, during pregnancy you should be careful about the level of bend. There should not be uncomfortable for the baby inside. (Doctor consultations are MUST)

4) Cobra Pose

This is the pose that should be practiced very careful for the people with back issues, and postpartum women. Pregnant women should NOT do it.

In this pose you have to lie down facing the floor keep your hands beside your shoulder and lift the upper half of body upwards in the position like cobra sits, that's what buy the name of this posture.

This is very beneficial for the chest shape, abs muscle, and the fats around the abs the love handles. This pose develops the front shape of our body. Don't began your stretch with extreme, day by day you will get to the perfect shape, so just be consistent.

5) Chair Pose

This is an easy and very effective pose. All you need to do is stand with the feet distant according to the shoulder, and then bend your knees like you sit on chair but in air uplift your hands and close them above your head.

Breath deeply and don't lean forward, keep your spin straight and the natural bone alignment will give you the bend itself, don't lean forward your self or this will give you pain in the knees and ruin your pose.

People with knee pains should hold the pose till they are comfortable and keep on practicing it gradually they will be able to hold more and more. This pose helps in tighten the thighs muscles and give shape to the hips. All the irregularities around the hips and thighs will reduce by following the strick routine.

People with arthritis and osteoporosis should consult their doctor firsts. However pregnant women can do this with limited knee bend, don't stretch too much and better lean against the wall and keep something to hold on on when you get up to avoid any accident. (Doctor consultations are MUST)

6) Forward Bend pose

This is one of the most common type of yoga poses. All you have is to stand straight with legs open to your level of comfort. And then bend down to touch your feet. But be sure your knees aren't bend. 

In the beginning you will only be able to bow full your knees but with consistent routine you will one day reach your feet and with more time you will be able to attach your shoulder to your legs.

Hold in till you feel comfortable and gradually increase your timing and bow level. This pose is best for reducing fats at the core of your body, and from the back side of your legs and thighs. People with knee issues should be very careful in practicing this pose and pregnant women should NOT do it.

These are some very useful poses which you should do every day to keep your health and figure in the best of it's shape.