Asanas, or yoga poses, are physical postures that work every body part, including the spine, muscles, joints, and skeletal system. They maintain the health of all systems by positively impacting the body's framework and the internal organs, glands, and nerves. Asanas improve relaxation, lower stress levels, and reenergize the body, mind, and spirit. This article will explore the top 5 Yoga poses to improve flexibility and poses.

1. The Sun salutation - Suryanamaskar

Translation: The Sanskrit word surya translates to "Sun." Namaskar is the Hindi meaning Namaste, derived from the root nam, which means to bow.

Namaskar translates to salutation, greeting, or praise.

Step-by-step procedure of practicing the Asana.

1. Stand facing the sun with feet together and hands at the heart.
2. Inhale, raise your arms and bend backwards.
3. Exhale, bend forward and touch the ground with your hands.
4. Inhale, step your right leg back, keeping your hands and left foot on the ground.
5. Exhale, bring your left foot back, lift your hips, and form an arch.
6. Lower your body until your feet, knees, hands, chest, and forehead touch the ground.
7. Inhale, lift your head and bend backward as much as possible.
8. Exhale, lift your hips again, forming an arch.
9. Inhale, step your right leg back again, keeping your hands and left foot on the ground.
10. Exhale, bend forward and touch the ground with your hands.
11. Inhale, raise your arms and bend backward.
12. Stand facing the sun with feet together and hands at the heart.

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2. Akarna-Dhanura-asana – The Shooting – bow - Pose

Translation: The Sanskrit term "Karna" refers to the ear, while the prefix "a" indicates proximity or direction. Dhanur implies bow-shaped, curled, or bent.

The "bow" here refers to a bow, as in "bow and arrow."

The shooting bow position is also known as the near-the-ear bow pose because of its distinctive appearance.

How to do Akaran Dhanurasana?

1. Sit on the floor with your legs together and your arms out in front of you. Maintain a straight head, level shoulders, and straight back. Put your hands flat on your thighs, palms down, and take a deep breath.

2. Release your breath, bend down, wrap your right fingers around your right foot's big toe, and use your left hand to grab your left foot.

3. Breathe in, bring your right foot back, and position your big toe next to your right ear. As much as you can, straighten your back, and maintain that position for the inhale breath.

4. Release your breath, go back to step #1's seated position, and then switch to the opposing side.

"Having caught the toes of the feet with both hands and carried them to the ears by drawing the body like a bow, it becomes Dhanura-asana." - The Yoga-Pradipika-Hatha I.27

Comments:

As you practise this pose, picture yourself as an archer, your bow drawn back smoothly and firmly while your eyes are fixed on the target. Maintain the same stance that an archer would with the arrow pointed in that direction. Gently place the foot back on the ground. This easy method will support the development of a steady, focused attention span.

Variations:

Switch the hands and feet around so the left foot is pulled to the left ear by the right hand and vice versa. The extended arm pulls the foot beneath it.  

3. Anjanaya-asana or the salutation pose

Translation: The Sanskrit term Anjaneya, derived from the root anj, which signifies honor, celebrate, and anoint, indicates salutation or praise.

How to do Anjanayasana?

1. Sit comfortably in vajra-asana (thunderbolt position).

2. Kneel on your knees until your back, buttocks, and thighs are in alignment.

3. Extend your left foot forward, bending your left knee at approximately a 90-degree angle.

4. In Anjali mudra, place your palms together at the heart.

5. Raise your arms straight up, palms together, while bending your head backward and looking upward.

6. Slowly bend backward, stretching the arms and straightening the right leg. Maintain this position for as long as comfortable, breathing lightly through your nostrils.

7. Return to vajra-asana (thunderbolt position), then reverse it by alternating legs.

Benefits:

The Anjaneya-asana combines many postures and mudras to create a dynamic flow of motion, stretching, and holding. It provides significant benefits to the back, arms, chest, legs, and hips.

Regular practice will increase concentration and balance.

Perform this pose with reverence and praise. Take a minute of silence and peace by holding your hands at your heart in the Namaste gesture (anjali-mudra). Extend your arms skyward with the desire to praise. Recognize the sacredness of life by feeling your body, mind, and heart spread outward.

Duration/Repetitions: Repeat twice per side.

4. Ardhachandra-asana (The Half-Moon Pose)

Translation: The "half moon" stance is named after the Sanskrit words "Ardha" (half) and "Chandra" (moon), respectively.

How to do Ardhachandrasana?

1. Stand in tada-asana with both feet contacting from heel to big toe, back straight, arms pressed against sides, palms facing inward.

2. Perform the Anjali mudra by bringing the hands together at the chest and lightly pressing the palms against each other.

3. Inhale and raise the arms straight up, palms lightly squeezed together.

4. Arch your body backward, maintaining your arms across your neck and head. Tilt your head back and hold. Keep your knees straight while maintaining posture.

5. Gradually return to the tada-asana.

Benefits:

The ardha-chandra-asana is a simple stretching and balancing pose that primarily benefits the lower back, belly, and chest. It is useful for both stretching and formal asana practice.

This pose is also one of the postures that are sequenced in Surya-namaskar (the Sun Salutation).

Duration/Repetitions:

Surya-namaskar (the Sun Salutation) includes this stance as one of its sequences.

Repeat Ardha-Chandra-asana 2–3 times.

5. Ardha-matsyendra-asana, or Half Spinal Twist Pose.

Translation: The Half Spinal Twist Pose. Ardha means "half." The Hatha-Yoga-Pradipika, a medieval Yoga paper, mentions Matsyendra as one of many accomplished Siddhas or teachers. Known as the Spinal Twist, this posture gently twists the spinal column.

How to do Ardha Matsyendrasana?

Sit in a comfortable cross-legged stance.

1. Straighten your legs out in front. Bend the right knee and place the heel of the right foot near the left hip.

2. Inhale, bend the left knee upward and place the left foot flat on the floor to the right of the right leg, ankle contacting the right thigh.

3. To move the spine to the left, straighten the right arm, bring it around to the outside of the left knee, and hold the left foot with the right hand.

4. Turn your head as far to the left as possible, then bend your left arm behind your back.

Continue to apply effort while keeping your spine, neck, and head aligned.

5. Repeat the stance on the other side, reversing directions.

Benefits:

The Half Spinal Twist is an excellent Yoga pose for increasing spinal flexibility and strength. It relieves stiff necks and upper back stiffness from stress, poor posture, or prolonged sitting in one position.

Alternating compression and release of the abdomen region promotes blood flow and massages interior organs. Practicing the Half Spinal Twist regularly tones stomach and hip muscles.

Duration/Repetitions:

The stance can be sustained for as long as you feel comfortable. Each repetition involves performing the pose on both sides. Each session should include two or three complete repetitions.  

Conclusion

These five yoga poses—Sun Salutation, Shooting Bow Pose, Salutation Pose, Half-Moon Pose, and Half Spinal Twist—are perfect for beginners to enhance flexibility, balance, and overall well-being. Regular practice will help reduce stress, improve relaxation, and strengthen the body and mind. Start your yoga journey today click to book your Yoga session.

FAQs

1. Which kind of yoga is best for flexibility and strength?

Hatha yoga is perfect for beginners looking to increase their flexibility through yoga. The sessions are slow enough for almost anyone to follow along, and the position holds aren't extremely difficult, usually lasting about thirty seconds.

2. Is yoga about flexibility or balance?

Yoga increases strength, balance, and flexibility. Slow motions and deep breathing enhance blood flow and warm up muscles, whereas holding a pose builds strength. Balance on one foot while keeping the other foot at a straight angle to your calf or above the knee.