Seven Magnificent Yoga Poses You Must Know

By Patricia | October 14, 2008
Seven 'Must-Know' Yoga Poses

The seven magnificent yoga poses as I can readily think of are the following. It may however be noted that being majestic, they are not simple. So they should be performed initially with the help of an instructor.

1. Matsyasana (The Fish Pose)

Lie on your back with your legs straight, feet together and palms under your thighs. Supporting the body with the hands and elbows, lift the chest upwards pressing the crown of the head on the floor. Exhale and breathe normally. Remain in this posture for two minutes , then return to the starting position.

This yoga pose strengthens the muscles and nerves of the neck and tones up the nervous system and lungs and also regenerates the thyroid and tonsils.

2. Mayurasana (The Peacock pose)

Kneel on the ground with knees apart, palms on the floor, fingers pointing towards the feet. Place the elbows under the abdomen below the navel and lean forward to touch the floor with the forehead. Lean on it and stretch the legs behind. Raise the feet and the head and keep the body parallel to the ground supporting the entire body on the arms. Stay in this position as long as possible , then lie on the stomach and relax.

This yoga pose tones up the abdominal muscles and makes the hands and wrists strong.

3. Salabhasana (The Locust pose)

Lie on your stomach with your chin touching the ground. Stretch the arms beside the body and tightly clench the fists. Lift your head and upper torso and arms very gently. Then raise the legs as high as possible. Hold this position as long as possible. Then exhale and lower your legs and relax. This yoga pose is effective for muscles in the back, arms and abdomen.

4. Bhujangasana (The Cobra pose)

Lie on your stomach with legs straight, palms on the ground under the shoulder. Inhale and slowly raise the head and chest above the naval till the arms are straight. Hold this position till the count of ten, then exhale slowly and go back to the starting position. This is one of the most effective yoga poses for spine and abdomen. It makes the spine supple and flexible, tones up the abdominal region. This yoga asana is good for liver and kidney problems, diabetes as well feminine ailments.

5. Dhanurasana (The Bow Pose)

Lie flat on the stomach. Bend the knees in such a way that you can hold the ankles. Raise the head and upper part of the body and arch it in such a way that you are able to hold right ankle with the right hand and the left ankle with the left hand. Remain in this position for two seconds, breathing slowly and normally. Thereafter return to the original position and relax. This yoga pose is again good for the spinal column and abdominal muscles. It is good for constipation and gastro-intestinal disorder. It also controls fat around stomach and hips.

6. Sarvangasana (The Shoulder stand)

Lie on the back. First inhale deeply. Then while exhaling slowly, raise your legs, hips and chest together until they are in a vertical position. Raise the legs and hips with the support of your hands on the ground. Your chin should be touching your chest. Hold this position as long as you are capable , then gently lower yourself.

This yoga pose is good for thyroid, insomnia, depression and ensures proper functioning of sexual glands.

7. Sirshasana (The Head Stand pose)

Sit on your knees, place the forearms on the ground in front with fingers of both the hands interlaced. Place the crown of your head between the intertwined hands, touching the ground. Raise the hips, slowly bring the feet nearer the head so that you can lift the torso. Bend your knees to raise the feet, Stretch the legs until your body forms a vertical line. Breathe normally. Remain in this position as long as you are comfortable. Come down by bending the knees, then lowering the hips and legs till the feet and knees are touching the ground.

Persons suffering from high blood pressure, weak heart, retina problem, chronic ailments should not attempt this yoga pose.

The Head-stand pose is good for back ache, blood circulation and complete nervous system, It is good for memory and concentration. Sirshasana strengthens the digestive track and thus good for liver, kidney and intestines. This is known as 'King of Yoga Asanas'.

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