5 Yoga Poses and Their Benefits

Updated on May 25, 2022

When you’re looking to be healthier in your life and make informed choices, yoga is an excellent place to start. Many people globally have been adopting yoga as an exercise and a way of life.

Whether you’re considering taking Ashtanga Vinyasa Yoga classes or starting at home, there are some yoga poses you should be familiar with. However, you should know that yoga needs to be done continually and consistently to see the results. Here are five yoga poses and how they can benefit you:

Downward Dog

The Adhomukha Svanasana or Downward Dog helps unwind your entire body. You begin by placing both your hands and knees on the floor. Slowly straighten the legs by pushing the knees off the floor. Heels should be on the floor as much as possible. Ideally, you should be in this position for at least five breaths.

The pose can help strengthen the arms and shoulders while simultaneously lengthening the spine, calves, and hamstrings. It helps energize your entire body by bringing the blood flow to your brain. This is ideal when you’re looking for a pose to help wake you up in the morning. 


The Mountain Pose or Tadasana is suitable for all levels of fitness. Whether you’re just starting or a yoga expert, this is a pose everyone can do. It is the foundation of standing yoga postures. You begin by standing with the feet apart, so the weight is equally balanced. Raise your shoulders towards the ears while inhaling. Exhale and roll your shoulders back towards your spine. 

The pose helps strengthen your spine while opening up the chest. It strengthens the thighs and leg muscles too. If you feel a lot of facial tension, it can help ease that. 

Cow Pose

The Tiger Breathing or Cow Pose helps in synced slow breathing while relieving the back and spine. It increases mobility in the spine. Like the downward dog pose, you begin with your hands and feet. Begin with the spine in a neutral position. As you inhale, roll the shoulder blades back. At the same time, exhale, round your back, and pull the navel into the spine. 

You can do this for a few breaths and feel your back relieved. It can help ensure better breathing as well. 

Bridge Pose

The SetuBandhAsana or Bridge Pose is ideal to do when you’ve been sitting at a desk all day. It assists in opening up your hips and creates strength in your lower body. Your back also gets extended and stretched through this pose. 

Begin by lying down on the yoga mat and bending the legs from the knees. While inhaling, lift your hips towards the ceiling. As you exhale, relax back onto the mat. 

Warrior Pose

The Virabhadrasana, or the Warrior Pose, is done by all levels of yoga practitioners, from beginners to experts. It can help bring your alignment to its best and strengthens your legs and core. Depending on which variation you opt for, it can also increase your forward and backward bending range. 

Bring your right or left foot towards the back of your mat and the other towards the front. You will need to bend the leg at the front of the mat at the knee. Bring arms over your head and maintain for a few breaths. 

These are some positions that incorporate Ashtanga Vinyasa Yoga and other variations that you can begin with. So, before starting the yoga classes, do not forget to go through the poses mentioned above. 

The Editorial Team at Healthcare Business Today is made up of skilled healthcare writers and experts, led by our managing editor, Daniel Casciato, who has over 25 years of experience in healthcare writing. Since 1998, we have produced compelling and informative content for numerous publications, establishing ourselves as a trusted resource for health and wellness information. We offer readers access to fresh health, medicine, science, and technology developments and the latest in patient news, emphasizing how these developments affect our lives.