Simple yoga poses for everyone to practice everyday

It is called that there are 8.4 million yonis in which a soul can take birth and same is the no. of yoga poses. To describe all those is not possible. Here, some of the simple poses are described for the betterment of the readers.

Simple yoga poses for everyone to practice everyday

Essential Yoga Poses Everyone Should Practice Everyday


Method: To do sarvangasana, lie flat on the ground, your spine touching the floor, stretch the body, raise the legs slowly and let them stay at right angle to the trunk.

After staying for a few seconds slowly rise up the body, without giving any jerk to the spine. Take help of hands, keeping the fingers outward and thumbs towards the belly.

Slowly go on raising the back until the whole trunk is at 90 degree and the entire weight comes on the shoulders and neck. Take the legs slightly forward and press the chest with your chin. After remaining in the said pose for a few seconds come to the original position.

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Benefits of doing sarvangasana

This yoga position cures constipation, dyspepsia, has a salutary effect on thyroid gland, tones up the nervous system, all limbs of the body, helps to preserve and thicken semen, is useful in intestinal disorder, varicose veins, appendicitis, renders spine flexible, throat disorders are removed, gas is expelled.

In addition, it gives glow, vitality and strength to the body, increases sex power, removes menstrual disorders. Persons with hypertension and cardinal problems should never take to this yoga position, except under advice and guidance of a yoga teacher.


It is named thunderbolt, as it imparts the strength the body as if it is made like a stone or as strong as a thunderbolt. It is the only yoga pose, in yoga, which can be practiced after 45 minutes or more from the time of finishing your meals. In between meal times, it can also be done, but never immediately after meals.

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Method: To do these yoga poses, Kneel down on your floor, letting your big toes, legs and knees touch the ground. Now rest your buttocks on your knees, your heels bent inwards and thumbs touching each other.

Place the palms on the knees, keeping your spine erect but relaxed and flexible. Breathing should be even, deep and slow. Expand your chest, drawing the abdominal muscle inwards.

Vajrasana benefits

These yoga poses will expel gas and remove acidity. How much you have overeating, it will digest the same. It tones up sexual system of both males and females, removes pain and stiffness in spine and knees, lowers raised blood pressure, gives longevity and retards and postpones old age.

For meditation, it is an ideal yoga position, as you can sit in this pose as long as you wish. After completion of this yoga pose, simply massage with your hands or, still better, use salt mixed oil, say of mustard, which can be slightly luke-warmed.


It is called padmasana because while performing it, legs appear in the form of a lotus.

Method:  To do these yoga poses, Sit on ground and stretch forward your legs, keeping them together. Now left foot should be placed over the right thigh, and right foot over the left thigh, making sure that the heels touch the abdomen on both sides on the either side of nail.

Keep the hands on the knees. Keep the head and back portion erect. Both the feet should touch the ground, and eyes be kept closed. This asana can be utilized for doing Pranayama. If you wish, you can join index finger and thumbs, base of thumbs resting on index finger’s nail, a sign of pranayama mudra.


Padmasana benefits

It is very useful to gain concentration of mind, to enhance mental faculties, to do mental work, especially useful for the aged person. It prevents trapping of wind in the body; preserves vital fluids of the body, imparts solace, peace, solitude and longevity.

It tones up reproductive organs and system of females, prevents and cures abdominal disorders. For dhyana (mediation), Padmasana is unique and ideal.


Method: Lie flat on the ground, abdominal portion touching the ground. Straighten both the arms, palms touching the ground. Now bring the palms at level with both sides of abdomen.

Slowly lift your neck and torso in such a way that whole body rests on your palms. Now lift your neck upwards gradually and try to look upwards as far and as conveniently you can. Let the toes touch the ground and palms securely resting on the ground. Do not let your elbows bend down.

Stay in the position as long as you can. When you feel suffocated or when there is a feeling that you can’t endure/continue any more, then slowly get back to original position from where you had started. After this yoga pose, loosen your limbs and relax.

Bhujangasana pose/sarpasana pose
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Bhujangasana benefits

Abdominal muscles and back portion are supplied with blood and blood circulation in general is improved and also fresh and pure blood is supplied to all the organs. It imparts strength, flexibility and tone to spinal columns.

This yoga pose removes menstrual disorders and irregularity, helps to improve digestion, chance of night discharge is dispelled, helps to maintain celibacy. Bhujangasana is useful for diabetics, as it activates the pancreas, thereby causing secretion of insulin, render arms, hands and neck painless, flexible and active.

Kidneys and intestines also are strengthened. It removes obesity and sheds extra flash from the abdominal portion, and spinal curvature and postural abnormalities are also removed.


Method: To do these yoga poses, Lie flat on the ground, your abdominal side touching the ground. Fold your legs from the knees. Now lift your neck and torso, gradually keeping your hands along sides of your back.

Try to catch hold of your ankles with your hands. Gradually stretch your hands and feet so that they from a bow-shape stay in this position as long as you can. Then regain the former position and relax by loosening your limbs.

Dhanurasana bow shaped pose
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Dhanurasana benefits

It has all the benefits detailed under Bhujangasana, as it is simply and extended form of the former. When you are doing dhanurasana, there is hardly any need for practicing Bhujangasana.

Its added benefits are in strengthening of hands, elbows, ankles, knees.  In short, both the lower and upper extremities become more flexible and strong, abdominal pressure helps in secretion of digestive juice and activities of endocrine glands.

In both these yoga poses, no jerk should be exerted on any organ. This suggestion is good for all other asanas too. Pregnant ladies must not perform this asana.

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Anoop Sharma

About Anoop Sharma

Anoop Sharma is an IT professional, freelance health writer and creator of He is passionate about helping others learn about health issues and their natural remedies, yoga and healthy food.

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