10 Basic yoga poses,Yoga assans and yoga exercises with their steps and benefits

10 Basic yoga poses,assans and yoga exercises:

10 Basic yoga poses,assans and yoga exercises-that helps the people to make healthy and fit. These are the some easy basic poses that you have a need to done it daily in routine to increase your flexibility and makes a strong and healthy muscles.These are the some basic poses and yoga assans.

1.Trikonasana:{Triangle pose}

 This asana is related to increase the flexibility of the Knee and leg muscles that will helps us to recover from knee pain and leg muscles injuries.

Steps to do:

• Firstly,the gap should be more than 3 feet between the legs like a triangle.
• Place your right toe towards the right wall and keep your hips square.
• Inhale your arms should be in line with your shoulder
• when exhale,bend your torso on your right side
• Make sure to open your chest,bend comfotably as much as you can.
• Make sure that both your Knee caps are pulled up and don't lock your knees,keep them straight.
• after that you can go down slowly and you can look up towards your left hand and stay here.
• You can also use block where you want to stop stretching down.
• Exhale,look down slighty bend your right knee.
• and come all the way up while inhailing.
• Now change the side,in this time left leg is used to do this yoga and same step follow that we used in right toe.
• all the process is same like a right toe.

2.Parvatashana assana //{Mountain pose}

This asan or pose stretches your calves,hamstrings,knee and also helps to streches the ankles.

Steps to perform it:

• To do this asana or pose,stand at the edge of your mat.
• Now you inhaled and take your left leg back.
• and maintain a distance of two to three feet between your legs.
• and keep your left toe at 60 to 70 degree angle.
• keep both your leg straight and pull up your knee caps while performing the asana.
• keep your hand in namaste behind your back and you also touch your palms to the ground while bending forward.
• and open your chest.Exhale slowly fold forward,you will fold forward according to your limit.
• after that inhale,and come up slowly.
• Bring your legs together and you wants to realsed your hands, you can released it.
• after it you have a need to do same things with a right leg to perform right side stretching.

3.Utkatasana//{chair pose}:

This pose and asan helps you to strenghtens your legs and also makes strong your upper back and the shoulders.

Steps:

• To do this asana stand at a hip-width distance.
• Take a block and place it between your thights.
• Inhale and as you exhale,sit back slowly.
• if you feel any pinching pain while doing the asana,then stop there
• and come up and make sure your knees and toes are in line.
• keep on pressing the block with your thights.
• You can keep your hands in line with your shoulders .
• Stay here for five counts.
• Inhale,and come up,but keep on pressing your block.
• Repeat this steps for five to six times.
• This pose is like a chair position.

4.Chakki chalanasana//{churning mill pose}

 It is a very good asana to reduce the fat which is deposited on your stomach.This is a very good asana for the people who want to lose fat from their stomach.

Steps:

• first of all keep both the legs in stadle position.
• Try to keep your legs according to your body comfort.
• Sit straight,interlace your fingures.
• When you move forward,your stomach should be inward and you have to exhale.
• firstly Inhale,when you exhal,move first on the right side of your right foot outward,
• then moves foot towards your left foot and come back with an inhale.
• Keep your spinal cord straight ,exhale forward and then inhale backward.
• Then repeate the steps according to your need and satisfaction.
• and you will also reverse your cycle to change the position.

5. Vasisthasana//{side plank pose}:

This asana is mainly to increase the strenghtning of the body and also to loss the weight or decrease the fat in our body.This asana is a very good postures to tone your side body.If you have any type of shoulder and wrist injury then avoid this pose.

Steps: 

• To do side plank pose first come to plank pose.
• so,sit in vajrasana and then go in plank pose.
• Make sure that you do not collapse towards your hipline and engage your shoulders upwards
• and then press your right palm on the floor
• Now turns towards the left side,stack both your feet above each other and take your left arm straight towards your skyline.
• Keep both the arms aligned in the same line
• If you think you have complete stability and balance in this postures,then looks up towards the left fingertips or skyline.
• If you are not able to do that also then keep your feet forward from another feet.
• if you wants to release this  postures,bring your left palm down and come in plank postures.
• Bend your knees and sit in vejrasana.
• Like that you will do same things of  a another side to increase the strengthning.

6.Mandukasana/[Frog pose]

This asana or pose helps in regulating the normal functioning of the Pancreas and also helps to overcome from the diabetes problem.

Steps:

• First,you will sit in vejrasana or padmasana in which you feel comfortable.
• after sitting in Vejrasana,make a fist with both your hands and place them around your belly button
• Inhale deeply and now exhale,
• you will have to lean in front while squeezing your stomach inside
• and after you have to come upwards while inhailing and then relax.
• so,this helps in regulating the normal functioning of the pancreas.
• You will repeat this 5 times.

7.Yogmudra:

This poses and asana in mainly done to recover from the diabetes problem this is the one of the best way to recover from the diabetes problems.

Steps:

• For doing Yogmudra,you will have to sit in Padmasana.
• after sitting in padmasana,either place your hands on each other on your stomach .
• Hold your right arms wrist with your left arm
• and then open your chest,draw your shoulder blades backward .
• Inhale deeply and bend forward while exhailing.
• Try to touch your chin with the ground.
• and then relax completely,come back while inhailing and release then.
• you have a need to repeat it minimum 5 times.

8.Purvottanasana:{Table top pose}

This asana and pose is increase your strenghts,makes your back and shoulders strong and also increase the flexibility.

Steps:

• For Purvottanasana, your legs will be straight but your toes will be pointed outwards
• keep your hands slightly away from your hips and fingures pointed towards your inward not outward.
• The movement you do this you start shrugging your shoulders up.
• keep your fingures towards your hip line
• with an inhale,push your hole body up towards the skyline.
• You have to pushy your hip continuously upwards,
• and then slowly drop your head back.
• Exhale ,release the posture or pose.
• In this asana you can stay for five deep breathes  or stay for 30 secs.

9.Virbhadrasana//[warrior pose]:

This pose strengthens your legs,arms and the back muscles .It is also helpful to gave the flexibility to the arms,chest and shoulders.

Steps:

• First get about 4 feet gap between your feets.
• The right toes should face right wall.
• Both feet are straight now,knee cap pulled up.The leg behind should have its arch lifted.
• and the outer edge of your feet should be well grounded on the floor and all the mounts should be pressed on the ground.
• your hipline should also be towards the right .
• Inhale,arms overhead,bend your right knee while exhailing.
• Bend comfortably as you can.Make sure that you don't go backwards,then your spinal code is straight.
• Move downwards as comfortably as you can while exhailation.
• Hips shoulder be square towards the right and your knee should not extend beyond your right feet.

10. Vajrasana/[Diamond pose]:

This asana helps you to circulation the blood in your body,and this will also helps to improve your digestive system and makes the back muscles strong and healthy.

Steps:

• For diamond pose,you need to keep your feet straight and sit Dandasana.
• and then you will bend your knee and then keep your right heel close to your hip and then shift your body weight towards your right.
• after it you can shift your body weight to right to use your arm to take support and now bend your left knee also,
• and then sit in between your heels.
• Your left and right heel should be a little further from your hip and both the thumbs on your feet are touching each other at all times
• While you are sitting in between.Lift up your chest,so make sure you are not collapsing in the postures
• Both of your palms will remain on your knees.
• Lift up your chest and close your eyes.
• Once you close your eyes,you have a need to breathe five to ten times.
• Then slowly open your eyes and you can release your postures one by one.
• and you can sit any comfort position.