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Yoga is accident practice. Yoga has become more popular than ever in this busy world. This is because for most of the people who perform Yoga is a way to get away from there busy live. Yoga is performing worldwide and it doesn’t matter if you are performing Yoga in New York or Norway Yoga will help you with your mental and physical health. Some people misunderstood yoga with mediation, as they both as almost the same goal. But mediation is still practice but in Yoga, you have to move a lot and there are a lot of different types of positions in Yoga that help to achieve mental peace.


If you are wondering why Yoga is important and what are the benefits of doing Yoga then below are some of the benefits of Yoga that will help you to understand the importance of Yoga. There is also a pose of Yoga with each of the benefits so it is easy for you to implement that.

  • Improve your core strength:

One of the basic benefits of Yoga is to improve your core strength and your body balance. Also, if you are not that flexible that Yoga can also help you with that. For this, the best pose is “Tree Pose”. To perform this pose stand on one leg and keep your other leg on your calf (make sure to not put it on the knee), and try to focus on something in front of you. Do this pose for one minute.

  • Reduce back Pain:

Back pain is one of the most common types of pain today. Almost every adult is facing back pain. And in some cases, youngers also have back pain. If you want to get rid of back pain then you can perform “Cat-Cow Pose”. For this pose on all four, with your hands placing underneath your shoulder and your knees underneath your hips and then inhale air with lowering your stomach as you do it. Also, stretch your spine like a cat stretch.

  • Reduce Arthritis Chances:

If you are afraid of arthritis then Yoga is the best for that. Yoga keeps Arthritis away from you. For this, you don’t need any kind of special exercise. Every exercise or pose in Yoga helps you with this problem in your body.

  • Keeps your Heart healthy

People die because of heart attacks more as compare to any other disease. About 655,000 Americans die due to heart attacks every year, which is not a small number. So, if you want to keep your heart healthy then perform Yoga. Yoga reduces stress and pain from your heart which increases the life of your heart. For this, the “Downward Dog Pose” is best. Get on the floor and bring your hip up making a triangle shape. Keep a slight bend in your knees so they are not under stress. When you are in position inhale with your nose and hold your breath for 5-10 seconds and then release it from your mouth and repeat this step for a couple of minutes.

  • Improve Quality of Your Sleep:

If you are facing any sleep disabilities then Yoga can help you with that. Most people also say that Yoga can help with insomnia also. To get better sleep try “Legs up the Wall Pose”. Lay down on the floor and bring your legs up against the walls. You can stay in this pose for 5-10 minutes or you can lift your hips also and then bring it back gently. This also helps with back pain.

Beginner’s yoga poses

If you are new to Yoga then at first Yoga can be hard for you as it contains some pose which is hard to perform. So. If you are a beginner at Yoga then you can do these Beginner’s Yoga poses.

  • Mountain Pose

This is one of the beginner yoga poses, and most people start with this pose. For this just stand on your legs, and put both of your hands up, and stretch them. While you are stretching your body inhales with your nose and when you are relaxing your body exhales with your mouth.

  • Warrior II Pose

Warrior II pose the easiest pose in Yoga and it is really easy to perform. For this pose stretch both your legs normally mat-length is enough and keep your upper body straight and now move both your arms up to the level of your shoulder and not bend them. Rotate your face in direction of any one of the arms. Now inhale with your mouth and exhale with your mouth. Stay in the pose for a couple of seconds.

  • Crescent Lunge

This is also a pretty simple Yoga pose. Take a big step forward in your direction and start in a staggered stance, keep your feet mat-length apart which is 1 – 1.5 meter. Keep your upper body straight and move your hands up like you are clapping in the midair. Once you are in position start to move in Low Lunge. Which is to drop your knee down on the ground while keeping your front legs straight.

  • Downward-facing Dog Pose

This is also an easy Yoga exercise. For this Yoga, pose get on the floor and bring your hip up making a triangle shape. Keep a slight bend in your knees so they are not under stress. When you are in position inhale with your nose and hold your breath for 5-10 second and then release it from your mouth and repeat this step for a couple of minutes.

  • Plank Pose

You must have listened to plank pose earlier, as it is one of the most popular Yoga poses. It is simple and easy yet difficult that it is hard to perform this for one minute straight. For this get on the floor rest your upper body on your forearms and support your legs by your toes. If it is hard then you can simply rest your upper body by hands. Keep your body straight and try to do this pose for one minute. Many people say that “One minute is nothing to you until you are doing Plank”.

Couple Yoga Posses:

Yoga is not for just one person you can perform Yoga with groups. If you have a partner in your life and you want to perform Yoga with him/her then you can also do that. Below are some of the couple Yoga Posses which you can even do at your home.

  • Partner Breathing

This is the easiest and simple pose. Start in a seated position in which your legs are crossed at ankles and back attached with your partner back. Make sure to keep your back straight. Place your hands on your knees. Now inhale deeply with your nose and exhale with your mouth. You will also feel the rib cage moving of your partner. Perform this pose for 3-5 minutes.

  • Partner Savasana

For this practice kay down on the floor, spread your arms wide, and hold hands of each other. Relax in this position. Try to stay like that for 5-10 minutes.

  • Back-to-back chair

This pose can be difficult for some people especially those who have less or no leg power. Stand with your back facing your partner, with your feet shoulder-width apart, then slowly walk out and bend over and lean back for support. When you are comfortable, you can fold your hands to maintain stability. Squat on a chair (knees should be above ankles). You may need to adjust your feet further outward to adopt the chair position. Inhale, then slowly come back and walk on your feet.

  • Double Plank

Double Plank can be quite difficult not getting in position but maintaining it but is perfect to perform with your partner. Start with the more potent and/or taller associate in a plank position. Be certain to line up your wrists beneath the shoulders, together along with your middle braced and legs immediately and strong. Have the second one associate face theft of the opposite associate in plank, after which step over his or her hips. From standing, fold ahead and clutch onto the ankles of the associate in plank. Straighten your arms, and preserve the middle engaged, and play with lifting one foot, setting it on the pinnacle of the again of your associate’s shoulder. If that feels constant, strive including the second one foot, ensuring to preserve a constant grip and immediately arms. Hold this pose for 3 to 5 breaths, after which cautiously step down one foot at a time.


Yoga has so many benefits on over body that it is hard to cove them all. Yoga is beneficial this is why it has stuck with us for hundreds of years. If you have any problem with your body then Yoga can help you with that. Yoga is so important that if you came out of heart surgery or anybody surgery doctors encourage you to perform Yoga. There are different poses of Yoga which you can find above in the article.

If you want your life to be healthy and with no back pain then Yoga is the thing that you need in your life.