These 5 Best Yoga And Pranayam Poses improves the quality of our life. Therefore, if we start our day with yoga, then we will continue to feel agile and energetic throughout the day. These 5 yoga poses are enough to make your day better.

1. Bhujangasana

Its English name is cobra pose. It is named Bhujangasana because in this yoga your body looks like a snake. Bhujanga in Sanskrit means snake; hence the name of this yoga is Bhujangasana. This yoga strengthens the bones of your spine and this puts pressure on the chest, due to which your blood circulation gets better. It is also effective for keeping the heart healthy. Start the day with this yoga. There are many benefits of this yoga, which we will tell in the next blog. This yoga also controls your anger. By stretching the spinal cord, your brain also remains healthy.

How to do Bhujangasana

• Lie on your stomach side on a flat floor.
• Keep yourself in this posture for some time, do this till your body becomes completely calm.
• Slowly raise your neck now.
• While lifting the neck, keep your hands on the floor and give support in lifting your body.
• Raise your neck until your body becomes like a bow or you can not lift it above that position.
• Keep breathing slowly while raising your body.
• Stay in this position for some time.
• Exhaling slowly, lying down on the floor again.
• Repeat this sequence several times, and repeat until your body warms up.

If you have headaches, back pain, or Carpal tunnel syndrome, then avoid doing Bhujangasana. If you are a pregnant woman, then stay away from this yoga as much as you can. This pose is very dangerous for pregnant women, it affects your pregnancy and it is not good for your baby.

Benefits of doing Bhujangasana

• When you stay in this pose for a while, it affects your neck, it is a boon for asthma patients.
• Makes the spinal cord and your brain balanced and healthy.
• Due to the pressure on the chest, your blood circulates properly to the heart.
• Regulates blood pressure.
• If you are prone to irritability or anger then this pose will give you relief.
• Effective in fatigue and anxiety.
• It also improves your buttocks.
• The face also comes to glow.
• Makes the reproduction system healthy for both men and women
• Also cures irregular menstruation.
• It also cures stomach disorders.

2. Kapalbhati

If you want to start the day by keeping your breath healthy, then Kapalbhati can be the best choice. This yoga strengthens your respiratory system, this yoga also provides relief in chronic diseases. There are many benefits of doing this. With this pranayama, many undesirable substances inside your body come out. This pranayama also improves your immune system and keeps your body balanced and mind calm.

How to do Kapalbhati

• To do Kapalbhati, sit in Vajrasana or Padmasana.
• Then try to calm your body.
• After this, keeping both hands on the knees, make a chit mudra.
• Take a deep breath and exhale with a jerk.
• While exhaling, pull the stomach in, keeping in mind that your shoulder should not move.
• Repeat this process about 50 to 60 times or as long as you can.
• Keep increasing this process according to your day.

Avoid doing this pranayama if you have a breathing problem, high blood pressure, ulcer or hernia. This pranayama can be the catalyst for your diseases.

Benefits of doing Kapalbhati

• strengthens the respiratory system
• Makes the lungs healthy.
• Deep breathing increases the amount of oxygen in your blood.
• Also removes the dark circles.
• Brings a glow to the face.
• Also prevents gas and acidity.
• Calms the body and balances the mind.
• The quality of sleep also improves.
• Keeps kidney healthy too.

3. Surya Namaskar

This asana is very easy, if you start the day with Surya namaskar posture, then you will feel an energy throughout the day. As easy as this asana is, it also has its benefits. This asana brings glow on the face. If you are a victim of overweight then this asana will prove to be lifesaving (Sanjeevani) for you. There are many other benefits of Surya namaskar, we will try to cover them completely in this article.

How to do Surya namaskar

• The Prayer Pose- In this pose, with folded hands, stand facing the sun, so that the sunlight falls on your face. Breathe in and try to relax your body, continue the process of inhaling and exhaling and try to focus your mind on a single point.
• The Raised Arms Pose- When you have gone to the above position, now slowly raise your hands up. Raise your hands until your arms reach near your ears. Due to this, you will feel a stretch in the whole body.
• Standing Forward Bend- When you have reached the raised arm pose, then slowly bend forward and try to touch the toes with your hands. While bending you exhale.
• Equestrian Pose- In this pose, you move your right or left leg forward and push the other leg behind it. In this sequence, try to tilt your upper body backward. With this pose, you will feel the stretch in the upper body.
• Dandasana- In this pose you have to come in the pose of bowing. While inhaling the breath, raise the whole body with the help of both hands and feet.
• Salute With Eight Parts-  It is clear from the name that in this pose you have to keep 8 points or 8 parts of your body on the floor. Their names are as follows: Two hands, two legs, two knees, chest and chin. After coming in this pose, slowly exhale your breath
• Bhujangasan- In this pose, you will have so much belly hair and slowly raise the part above the waist. Raise your body until it is completely like a bow.
• Mountain Pose- In this pose, lying on the side of your stomach, slowly lift your buttock and keep breathing, raise it till your body looks like a mountain.

Keep repeating all these poses again and again.

Benefits of Surya namaskar

• There is agility in the body.
• Improves the reproduction system of males and women.
• Keeps blood pressure balanced.
• Makes the brain healthy.
• Also helpful in weight loss.
• Keeps muscle healthy.
• Hair and skin color improves.

4. Vajrasana

Vajrasana is made up of Vajra and Asana, in Sanskrit Vajra means rock. This posture is a rock-steady posture; hence its name is Vajrasana. Usually, this asana is done after eating, because after coming to this pose, most of the blood of your body starts mixing in the stomach, due to which your food gets digested well. Vajrasana strengthens the digestive system.

How to do Vajrasana?

• First of all, bend your knees and sit on the ground,
• Remember that while sitting your buttock should rest on your ankles.
• Keeping both the toes on each other, place your hands on the knees.
• Now meditate and try to normalize the speed of your breathing.
• In this posture you can sit for 5-10 minutes, if you are used to it, then you can increase its time more.

Avoid doing this pranayama if you have a Knee problem, ulcer, or hernia. This pranayama can be the catalyst for your diseases.

Benefits of doing Vajrasana

• It controls the blood flow in your body.
• Relieves constipation acidity.
• It is also effective in spinal and back problems.
• Increases brain concentration.

5. Shavasana

If you do not feel good about doing any work, or your mind is not able to concentrate, then you can try this mudra. This asana not only increases the concentration of your brain but also keeps it healthy. Due to this mudra, every cell of your body gets activated. This also helps your blood flow. This posture is not as easy as it seems. In this mudra, your focus should be completely on your body.

How to do Shavasana

• Lie on your back and control your breath.
• Separate your legs from each other, and place your hands on opposite sides.
• Bring the concentration of your brain to your body.
• Try to feel your heartbeat.
• You can stay in this posture for 20-30 minutes.

Benefits of doing Shavasana

• Strengthens your blood flow.
• Increases brain concentration.
• Calms the body.
• Also controls blood pressure.

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