11 Poses That Can Change Your Life If Performed Daily

Yoga is a mind and body practice. It is an art and science of healthy living. The word 'Yoga' is derived from the Sanskrit root 'Yuj', meaning 'to join' or 'to yoke' or 'to unite'. Various styles of yoga combine physical postures, breathing techniques, and meditation or relaxation. It involves movement, meditation, and breathing techniques to promote mental and physical well-being. There are several types of yoga and many disciplines within the practice.

11 Yoga Poses Are:

1. Cat/Cow Pose(Bitilasana)

Marjaryasana/Bitilasana or the cat/cow pose is a fusion of two stretches to gently stretch and warm up your spine. This breath-synchronized pose is beneficial for your body and mind. This simple pose powers up your brain and improves focus, coordination and mental stability.

2.Cobra Pose(Bhujangasana)

Bhujangasana is very useful to keep your back healthy. Practice this asana individually or through the Surya Namaskar to make your spinal region strong and very agile. This posture can tone your body and the spinal nerves. Bhujangasana improves your digestion, liver and kidney functions as well.

3.Bow Pose(Dhanurasana)

Bow pose opens your shoulders from the front of the body, relieving tightness and reducing slouching, which can improve your posture. Strengthens spine and hamstrings. Bow pose strengthens your spine extensors and hamstrings, preventing or reducing lower back pain and injury.

4.Skull Shining(Kapalabhati)

Sit in any meditative posture. Close the eyes and relax the whole body. Inhale deeply through both nostrils, expand the chest. Expel the breath with forceful contractions of the abdominal muscles and relax. Do not strain. Continue active/forceful exhalation and passive inhalation. It improves blood circulation and digestion. Kapalbhati Prayanama benefits from weight loss as well. This is possible as it increases your metabolic rate rapidly. The kriya stimulates the internal organs, especially the abdominal ones, and therefore, helps people with diabetes.

5. Inclined Pose(Viparita Karni)

The Viparita Karani is a mild inversion and is also called the Inverted Lake Pose or the Legs Up The Wall Pose. It has anti-aging effects on your body, apart from a host of other health benefits. Some Hindu scriptures state that the Viparita Karani not only reduces wrinkles but also keeps both old age and death at bay.

6.Plank Pose(Dandasana)

Chaturanga Dandasana or Four-Limbed Staff pose,also known as Low Plank, in Chaturanga Dandasana the hands and feet are on the floor, supporting the body, which is parallel to and lowered toward, but not touching, the floor. It looks much like a push up, but with the hands quite low (just above the pelvis), and the elbows kept in along the sides of the body. This asana helps to tone arm and forearm muscles and develops flexibility and power in the wrists, as well as toning abdominal organs and building repository muscles.

7.Both Leg Raise Pose(Dwi Pada Uttanasana)

Lie on your back on your yoga mat. Turn the palms downwards against the floor. Breathe in slowly and raise the legs. Hold the legs in the position for few seconds to start with. When strain is felt in the abdomen, lower the legs and relax. Repeat this about 3 – 5 times. It Strengthens the abdominal organs. Strengthens the back and hip and thigh muscles. Helpful for those suffering from gas problems, acidity, arthritis pain, heart problems and waist pain. Cures back pain.

8.Half Spinal Pose(Ardha Matsyendrasana)

Half Lord of the Fishes Pose/Seated Twist Pose, called Ardha Matsyendrasana in Sanskrit, invites an energy in the spine that helps to stimulate proper digestion while improving postural and body awareness. Stretch your legs out in front of you. Bend your right leg at the knee. Bring your right foot close to your anus, against the inside of your left thigh. Bend your left leg by raising your knee.

9.Seated Forward Bend Pose(Paschimottanasana)

Bend your torso forward from the waist. Lower your outstretched arms simultaneously, and grasp your toes. Bend further to close the gap between your chest and your thighs. Try to let your forehead rest on your legs. It Stretches the spine, shoulders, hamstrings. Stimulates the liver, kidneys, ovaries, and uterus. Improves digestion. Helps relieve the symptoms of menopause and menstrual discomfort. Soothes headache and anxiety and reduces fatigue.

10.Boat Pose(Naukasana)

One of the most well-known yoga poses for core strength, Boat Pose — tones the abdominal muscles while strengthening the low back. The name comes from the Sanskrit words "nauk" (meaning "boat") and "asana" (meaning "pose"). It strengthens the muscles of the arms, thighs and shoulders. It improves the health of all organs in the abdomen especially the liver, pancreas and kidneys.

11.Mountain Pose(Tadasana)

The posture is entered by standing with the feet together, grounding evenly through the feet and lifting up through the crown of the head. The thighs are lifted, the waist is lifted, and the spine is elongated. Breathing is relaxed. Although Tāḍāsana is a basic asana, it is the basis for many standing asanas. The biggest benefit of tadasana is that it helps in correcting your posture and improves your balance by making your spine more agile. It helps in increasing the flexibility of your ankles, thighs and joints. Tadasana strengthens your nervous system and regulates your respiratory and digestive functions.