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15 Asanas and Benefits of yoga You Should Try To Have A Fit Morning

by Fitness Mantras
15 Asanas and Benefits of yoga

Yoga, at the present time, is one of the best exercises in the world. This exercise not only works for your physical health but also for mental and soul health. So, here we are suggesting you 15 quick yoga asanas and benefits of yoga that you can do right after getting out of your bed. These asanas are simple and will not take much of time. And, in return, it will give you a fit body and a healthy mind. We will give you some simple and advanced yoga poses asanas both that you can continue for lifelong. Learn the asanas and benefits of yoga here.  

15 Asanas and Benefits of yoga

1, Surya Namaskar – This is one of the most popular asanas in yoga, and the reason for its popularity is its effectiveness. Surya Namaskar can also be termed as a complete exercise as it engages the entire body. It consists of 12 steps, these are

  1. Prayer pose
  2. Raise arm pose
  3. Hand to foot pose
  4. Equestrian pose
  5. Stick pose
  6. Saluting with eight points pose
  7. Cobra pose
  8. Mountain pose
  9. Equestrian pose
  10. Hand to foot pose
  11. Raised arms pose.

Benefits Of Suryanamakar

  • This asana helps in improving blood circulation
  • Good for weight loss
  • It provides relief in menstrual problems
  • Correct hair and skin related issues
  • Help in dealing with all types of anxiety, including social anxiety 
  • Regular practice enhances creativity and presence of mind

2, Kapalbhati – This is asana is simple, the best part about this asana is you can do it at any hour of the day. However, morning practice is the best. This is one of the best asanas to do if you want to avail all the benefits of yoga. Learn

Benefits of Kapalbhati

  • The breathing in Kapal Bhati oxygenates the entire body
  • A good amount of oxygen energizes the mind
  • It flushes out stale oxygen
  • Skin becomes shinny
  • Removes various signs of ageing

3. Child Asana – This is again a simple and doable exercise by everyone. The child asana is similar to way child sit at her early stage. This asana consists of five-steps. Though it is easy to do it does magic in the body. It is rejuvenating and you can do it at any hour of the day.

Watch the video to learn about this asana and benefits of yoga.

Benefits of Child Asana

  • It has a wonderful effect on relaxing the entire body.
  • It provides strengthen in legs, back and the neck.

4. Gomukh Asana – In English, the asana is called a cow face pose. Do it before Kapalbhati to reap its maximum yoga benefits. It is not at all tough, and need no guidance.

Benefits of Gomukh asana

  • It is an effective asana to cure sciatica
  • People suffering from high blood pressure get benefited from this asana.
  • Treats frozen/stiff shoulder
  • Reduce stress and anxiety disorder symptoms
  • Improves kidney function
  • It provides strength to hips, inner armpits, ankles, chest, triceps, thighs and shoulders.
  • It is effective in treating back pain and it would not be wrong to say that, it is one of the best yoga poses for back pain

5. Sukhasana – The easy pose, as its name suggests, it is really simple and easy to perform. But it gives multiple benefits. The benefits we will discuss, but before that to make the best posture for this asana click here.

Benefits of Sukhasana

  • The asana provides an ease to the body and mind.
  • Correct and treat menstrual pain.
  • Control the anxiety level. Those who are on anxiety meds can do it to stop the medication.

6, Tadasana – The English name of this asana is mountain pose. In yoga, this is termed as the best yoga asana. Very easy to perform and does not need any expert guidance.

Benefits Of Tadasana

  • It helps in increasing height
  • Massage spine, back and hands
  • It is an exercise for the whole body

7, Trikonasana – The English name of this asana is triangle pose. This pose is good for pregnant women who want normal delivery. Like most yoga asanas, this gives the best result when performed empty stomach. Although it is easy to do, still you can learn its correct pose click here.

Benefits Of Trikonasana

  • The asana strengthens and stretches the entire body parts
  • Improves complete body function
  • It reduces anxiety and removes anxiety disorder symptoms
  • Lower down the blood pressure level and stress level
  • Improves concentration and balance of the body

8, Dhanurasana – The bow asana is very effective in weight loss. If you want to lose belly fat and do include this asana in your daily yoga exercise. Though it looks tough, in practice, it is not that difficult. After practising for a day or two, you will be able to make this pose. Get the step by step guide of this asana from this video Click Here and also about yoga benefits.

Benefits Of Dhanurasana

  • It helps in reducing belly fat
  • It is also one of the best yoga poses for back pain
  • It provides strength to thighs, chest, organs in abdomen, ankles.
  • It improves the function of vital organs like pancreas, kidney, big intestine and liver.
  • Improves digestion
  • Provide relief in constipation and gas

9. Baddha Konasana – The English name of this asana is bound angle pose. This asana has multiple benefits that we will disclose. But first, learn how to do this by clicking on the link Click here. In the video, this asana may seem tough to you but in practice, it is not that difficult. It is easy to perform even by a beginner.

Benefits Of Baddha Konasana

  • This asana opens the hip
  • People suffering from sciatica also feel relief after performing this asana for a time period.
  • Helps in food digestion.

10. Supta Matsyendrasana Asana – This is also called as relaxing asana because its aim is to relax the whole body. It is the way to increase the side-to-side flexibility of the spine. This yoga should be done in continuation with other poses. This an easy move and after practising it for a couple of days, you will be able to do it flawlessly. Here is the video to guide you on how to do this asana click here.

  • Remove stiffness in the spine, lower back and hips
  • It lowers down stress and anxiety. Those who are on anxiety meds can do it on a regular basis to get off from medication.
  • It tones down the waistline and removes toxins from the body
  • Improves blood circulation in digestive organs enhances the functioning of the whole system

11, Sarvangasana – Also known as shoulder stand pose. Good for many reasons and it is best for kids, young boys and girls. This asana is quite a difficult one, and you will be able to do it comfortably only after a few days of practising. To perform this asana, initially, you can take the support of a wall. Learn to perform this asana from this video click here

Benefits Of Sarvangasana

  • This asana is good for people who suffer from back pain as it strengthens the back and cure the pain
  • Boost the body’s resistance power
  • Improves facial beauty
  • Improves circulation
  • Improves digestion system
  • Controls the blood sugar level
  • Corrects functioning of the pancreas

12, Paschimottanasana – Also called as forwarding bend pose.  This asana is great for women who want to lose belly fat post-pregnancy. It is an advanced yoga asana and it offers multiple benefits to the person performing it. Get the step by step guide to do this asana from this video click here.

Benefits Of Paschimottanasana

  • It helps in reducing the belly fat
  • It does the toning of abdominal -pelvic muscles
  • It stretches the spine and increases flexibility
  • It is good for increasing height
  • This is again one of the best yoga poses for back pain

13, Halasana – The asana is called as plough pose in English. Again, this is an advanced yoga pose. You will gain perfection in doing this pose only after making your body flexible by practising yoga pose for beginners. The advanced yoga poses offer more health benefits. So, learn the pose from this link click here

Benefits Of Halasana

  • It supports back muscles
  • Improves body flexibility
  • Activate abdominal organs and remove abdominal issues
  • Good for diabetic people
  • Strengthens the spinal cord
  • Reduce stress and symptoms of menopause.

14, Ardha Halasana – The English name of this asana is Halg plough pose. This is an easy asana and it is for beginners. You can do this before halasana to complete the stretching of the whole body. Learn to do this asana from the link click here.

Benefits Of Ardha Halasana

  • The benefits of Ardha Halasana is similar to halasana
  • It supports back muscles, abdominal organs
  • Good for diabetic people
  • Reduce stress and anxiety including social anxiety.

15, Bhujangasana – The pose is also known as cobra pose. This is easy to do asana. It is for beginners. It is great for those who want to lose weight without a gym or workout, improve metabolism. It is just a three-step pose. Learn how to do it bhujangasana from this link click here

Benefits Of Bhujangasana

  • It improves the function of pancreas, liver and kidney all vital organs of the body
  • People suffering from sleep disorder get benefit from this asana
  • Good for treating headache, liver disorder, poor blood circulation problem.

These are some of the simple and effective yoga asanas that you can introduce in your daily exercise routine to stay fit and healthy and yoga benefits. To get the maximum benefits of yoga, do it empty stomach, preferably in the morning. Also, pair the workout with a good diet to get faster health results. Keep checking our blogs to get knowledge about fitness, health and diet.

These are some of the simple and effective yoga asanas that you can introduce in your daily exercise routine to stay fit and healthy and yoga benefits. To get the maximum benefits of yoga, do it empty stomach, preferably in the morning. Also, pair the workout with a good diet to get faster health results. Keep checking our blogs to get knowledge about fitness, health and diet.

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