International Yoga Day is celebrated every year on June 21st. This year, why not celebrate by trying out some of these amazing yoga poses?
1.Tadasana (Mountain Pose)
Mountain Pose is a basic standing pose that is a great way to improve your balance and posture. To do Mountain Pose, stand with your feet hip-width apart and your arms at your sides. Keep your spine long and your core engaged. Gaze straight ahead and breathe deeply.
BENEFITS:
- Improves balance and posture
- Strengthens the core
- Promotes mental focus
2. Vrksasana (Tree Pose )
Tree Pose is a challenging pose that requires balance and strength. To do Tree Pose, stand with your feet together and raise one foot up to the inside of your opposite thigh. Keep your core engaged and your spine long. Hold for a few breaths before lowering your foot back down.
BENEFITS:
- Improves balance and coordination
- Strengthens the legs and core
- Increases flexibility in the ankles and hips
3. Trikonasana (Triangle Pose)
Triangle Pose is a great pose for stretching your sides and hamstrings. To do Triangle Pose, stand with your feet wide apart and turn your left foot out 90 degrees. Bend your right knee and bring your right hand down to the floor outside your right foot. Reach your left arm up overhead. Keep your spine long and your core engaged. Hold for a few breaths before switching sides.
BENEFITS:
- Stretches the sides of the body
- Improves flexibility in the hips and hamstrings
- Strengthens the legs and core
4. Virabhadrasana I (Warrior I Pose)
Warrior I Pose is a powerful pose that strengthens your legs and core. To do Warrior I Pose, stand with your feet hip-width apart. Step your right foot forward about 4 feet and turn your right foot out 90 degrees. Bend your right knee so that your right thigh is parallel to the floor. Keep your left leg straight and your core engaged. Raise your arms overhead and gaze forward. Hold for a few breaths before switching sides.
BENEFITS:
- Strengthens the legs and core
- Improves balance and coordination
- Opens the chest and shoulders
5.Adho Mukha Svanasana (Downward-Facing Dog )
Downward-Facing Dog is a classic yoga pose that is great for stretching your back and shoulders. To do Downward-Facing Dog, start on your hands and knees. Spread your fingers wide and tuck your toes under. Inhale and raise your hips up towards the ceiling. Keep your spine long and your core engaged. Hold for a few breaths before lowering down to your knees.
BENEFITS:
- Stretches the back and shoulders
- Strengthens the arms and legs
- Improves circulation
6.Urdhva Mukha Svanasana (Upward-Facing Dog )
Upward-Facing Dog is a challenging pose that requires strength and flexibility. To do Upward-Facing Dog, start in Downward-Facing Dog. Exhale and press your hands into the ground, lifting your hips up towards the ceiling. Keep your spine long and your core engaged. Hold for a few breaths before lowering down to Downward-Facing Dog.
BENEFITS:
- Invert the body
- Improves circulation
- Strengthens the arms and shoulders
- Opens the chest and throat
7.Paschimottanasana ( Seated Forward Fold )
Seated Forward Fold is a great pose for stretching your hamstrings and hips. To do Seated Forward Fold, sit on the floor with your legs extended in front of you. Bend forward from your hips and reach for your toes. If you can’t reach your toes, place your hands on your shins or thighs. Keep your back long and your core engaged. Hold for a few breaths before coming back up to sitting.
BENEFITS:
- Stretches the hamstrings and hips
- Improves flexibility in the spine
- Calms the mind
8.Setubandhasana ( Bridge Pose )
Bridge Pose is a great pose for strengthening your back and glutes. To do Bridge Pose, lie on your back with your knees bent and your feet flat on the floor. Press your hands into the ground behind you and lift your hips up towards the ceiling. Keep your spine long and your core engaged. Hold for a few breaths before lowering back down.
BENEFITS:
- Strengthens the back and glutes
- Improves flexibility in the spine
- Relieves lower back pain
9.Savasana (Corpse Pose)
Corpse Pose is the final pose in a yoga practice and is a great way to relax and rejuvenate. To do Corpse Pose, lie on your back with your legs extended and your arms at your sides. Close your eyes and relax your body. Breathe deeply for a few minutes.
BENEFITS:
- Relaxes the body and mind
- Reduces stress and anxiety
- Promotes deep sleep
10 Surya Namaskar. (Sun Salutations)
Sun Salutations are a series of yoga poses that are great for warming up your body and mind. To do Sun Salutations, start in Mountain Pose and then move through a series of poses, ending in Downward-Facing Dog. Repeat the sequence several times.
BENEFITS:
- Warms up the body and mind
- Improves flexibility and range of motion
- Strengthens the muscles
- Promotes mental focus
These are just a few of the many amazing yoga poses that you can try on International Yoga Day. So get out there and start practicing!
THANK YOU