Yoga is a holistic practice originating in ancient India that integrates physical postures (asanas), breath control (pranayama), and meditation. It aims to harmonize the body, mind, and spirit, promoting overall physical flexibility, mental clarity, and emotional balance.Yoga turns every breath, thought, act into a path back to your self.
Tadasana is a basic standing yoga posture, also known as the Mountain Pose.The word “tada” means mountain or palm tree and “asana” means posture.
In this pose, the body stands straight with proper spine alignment, forming the foundation for many yoga asanas and Surya Namaskar.
It helps improve posture, balance, and strength of the spine, legs, shoulders, and core muscles.
It also reduces body stiffness caused by long sitting. on points
Mantra: “Om Namah Shivaya”–Chant while standing still and balanced
Builds inner strength and stability,
Bhujangasana is a yoga posture where the body looks like a cobra with its hood raised. It is performed by lying on the stomach and slowly lifting the chest upward while keeping the lower body on the ground.This asana stretches and strengthens the spine, back muscles, shoulders, and chest. It improves flexibility, supports better breathing, and helps in digestion.Regular practice reduces back pain, stiffness, and poor posture, especially for people who sit for long hours.
Mantra: “Om Suryaya Namah”– While lifting your chest in Bhujangasana, breathe in deeply.
Hold the pose and chant the mantra slowly Feel energy flowing through your body.
Mantra: “Om Mitraya Namah”– (Salutations to the friendly and loving universal energy).
Hold Trikonasana with steady balance Breathe deeply.
Padmasana is one of the most important meditation postures in yoga. It stabilizes the body, allowing the mind to turn inward. It is believed to help awaken inner energy (prana) and balance the chakras. The pose represents spiritual growth, inner purity, and the journey toward self-realization and enlightenment.It is considered one of the best poses for achieving a calm and focused mind.Just as a lotus grows in muddy water yet remains untouched, this posture teaches a person to live in the world without being affected by negativity.
Mantra: “Om”– Chant slowly and repeatedly while meditating.
Surya Namaskar is a sequence of yoga postures performed in a flowing manner to honor the sun and energize the body. It combines stretching, bending, and controlled breathing, helping improve flexibility, strength, balance, and circulation. Regular practice of Surya Namaskar enhances physical fitness, supports digestion, reduces stress, and promotes mental focus and inner calm.
“Om Suryaya Namah” — (Salutations to the Sun, the source of light and energy).
Perform the sequence with smooth movements and synchronized breathing.
Focus on gratitude, energy, and inner balance.
Ardha Chakrasana is a standing backward-bending yoga posture in which the body forms a half-wheel shape. It is done by gently bending backward while supporting the waist.This asana helps to stretch and strengthen the spine, improve flexibility, and open the chest. It also improves posture and breathing capacity
Mantra: “Om Namah Shivaya”
Builds strength and connects with divine power.
Shavasana (Corpse Pose) is a relaxation yoga posture practiced while lying flat on the back with the arms and legs comfortably spread apart. In this pose, the body remains completely still while the mind relaxes through slow and deep breathing. It helps reduce stress, calm the nervous system, improve concentration, and restore energy after yoga practice. Regular practice of Shavasana promotes deep relaxation, mental clarity, and inner peace.
Mantra: “Om Shanti Om” — (Salutations to peace and tranquility).
Lie down comfortably and relax the entire body.
Breathe slowly and allow the mind to become calm and peaceful.
