Few asanas, if you practice regularly it is sufficient to have good health.

 

1. Bridge – Bandha Sarvangasana- the bridge poses help together with your spine but, it also exposes your chest. stretching your chest relief aching of the upper back,

2. Downward Dog – Adho Mukha Svanasana-The Downward Dog pose is great for getting new oxygen towards your brain and allowing your body to settle down on its own.

3. Child Pose – Balasana-The child pose helps relieves your back, hips, and neck by stretching and soothing them out all at an equivalent time.

4. Warrior 1 – Virabhadra asana I-The Warrior 1 pose is sweet who wants to open up their chest and feel a deep stretch within the shoulders in preparation for best posture.

5. Warrior 2 – Virabhadrasana II- In Warrior 2 you would like to focus your body on expanding nice and wide through your arms

6. Triangle – Trikonasana-This pose gives you spine generate flexibility once you lean sideways, and it helps with pain in your neck.

7. Chair – Utkatasana-pose doing not only benefits your leg muscles but it also targets your calves and ankles.

8. Tree – Vrksasana- it’s all about stability! During this pose it's important to recollect to stay your posture straight, meaning keeping your back aligned and hips wide to feel a small stretch.

9. Boat – Navasana-The Boat yoga posture is specifically designed for the two things! once you align your legs straight out and have your chest up creating your back to be completely straight

10. Corpse – Savasana-The corpse yoga pose allows you to rejuvenate by lowering your vital sign.

Which asana of yoga is more better and which asana we can do on daily basis.

First of all, I want to tell you about the asanas that all asanas are better because in all asanas your body gets stretched as everything in our bodies is connected: muscles, bones, and joints included. If the muscles round the joint aren’t flexible, it’s difficult to maneuver efficiently. In other words, muscle stiffness can prevent you from doing a full range of motion exercises, it can even cause injury.

Yogaa asanas are postures, originally a term for a sitting meditative posture. Later it's linked with extended postural exercise, to any sort of pose or position, like reclining, standing, inverted, twisting, and balancing poses.

Below a few asanas, if you practice regularly it is sufficient if practiced daily to have good health.

1. Bridge – Bandha Sarvangasana- the bridge poses help together with your spine but, it also exposes your chest. stretching your chest relief aching of the upper back,

2. Downward Dog – Adho Mukha Svanasana-The Downward Dog pose is great for getting new oxygen towards your brain and allowing your body to settle down on its own.

3. Child Pose – Balasana-The child pose helps relieves your back, hips, and neck by stretching and soothing them out all at an equivalent time.

4. Warrior 1 – Virabhadra asana I-The Warrior 1 pose is sweet who wants to open up their chest and feel a deep stretch within the shoulders in preparation for best posture.

5. Warrior 2 – Virabhadrasana II- In Warrior 2 you would like to focus your body on expanding nice and wide through your arms

6. Triangle – Trikonasana-This pose gives you spine generate flexibility once you lean sideways, and it helps with pain in your neck.

7. Chair – Utkatasana-pose doing not only benefits your leg muscles but it also targets your calves and ankles.

8. Tree – Vrksasana- it’s all about stability! During this pose it's important to recollect to stay your posture straight, meaning keeping your back aligned and hips wide to feel a small stretch.

9. Boat – Navasana-The Boat yoga posture is specifically designed for the two things! once you align your legs straight out and have your chest up creating your back to be completely straight

10. Corpse – Savasana-The corpse yoga pose allows you to rejuvenate by lowering your vital sign.

How long could you practice..., you are the best judge for that. Maybe 20 to 40 minutes. Below I have written a few points that perfectly will help you.

On average, every person is capable to practice asana for 30 to 50 minutes.

Each posture needs to be practiced for 30 to 40 seconds minimum for the best benefits.

All the asanas must be practiced for 2 repetition at least.

after each of the asana practice, you must practice 1 to 2 minutes of savasana. This practice will let you go ahead further.

 

Even those who DON’T exercise regularly will find that simple skipping or stretching used to make them fit. The ability to take full strides when you walk, reach for things, or move with a complete range of asana also can become very useful.

What is Sarvangasana it's benefits and how to do Sarvangasana.

 

Sarvangasana is a yoga posture with the support of the shoulders, in which the entire body is balanced on the shoulders. This is also a part of Padma Sadhana Yoga. 'Sarva' means, 'Anga' means body part, and 'Asana' is the pose. Sarvangasana, as the name indicates. Affects the functioning of all parts of your body. This asana is extremely beneficial in maintaining mental and physical health and is also known as the 'queen of asanas'.

This asana exercises all the parts of the body, hence it is called Sarvangasana (whole-organ-posture). In English, this asana is also called Shoulder Stand Pose. The procedure and benefits of performing congregations are given below.

The process of doing congregation How to do Sarvangasana 

 If you have any problems like high or low blood pressure, glaucoma, thyroid, neck or shoulder injury, be sure to consult the doctor or Art of Living instructor before doing this asana.

Lie on your back. Together, raise your legs, hip and then waist. May all the weight fall on your shoulders. Support your back with your hands.

Take your elbows close. Keep the hands with the back, support the shoulders. While pressing the elbows on the ground and keeping your hands at the waist, keep your waist and legs straight. The entire body weight should be on the upper part of your shoulders and hands, not on your head and neck.

Keep your feet straight and strong. Keep the heel of your foot as high as you want to touch the ceiling. Get your feet in the nose. Pay attention to your neck, do not press it to the ground. Keep your neck strong and shrink its muscles. Cover your chest with chin. If you feel the tension in the neck, then move out of the posture.

Keep breathing deeply and stay in the posture for 30 to 60 seconds.

To come out of the posture, take the knees slowly near the forehead. Keep your hands on the ground. Slowly bring the waist down without lifting the head. Take your feet to the ground. Rest for at least 60 seconds.

Benefits of Sarvangasana 

Activates and nourishes Thyroid and Paravillary glands.

Strengthens hands and shoulders and makes back more flexible.

Nourishes the brain by transporting more blood.

Activates the muscles of the heart and carries pureblood to the heart.

Relieves constipation and activates digestion.

Contradiction of Sarvangasana | Contraindications

If you have any of the following problems, be sure to consult your doctor before performing Sarvangasana.

Pregnancy, menstruation, high blood pressure, heart disease, glaucoma, slip disc, spondylosis, neck pain, or severe thyroid problems