15 Yoga postures that will change your body [Perfect Shape]

Yoga has been known for centuries, and many studies have shown that practicing it regularly can significantly improve your physical, mental and spiritual health, in addition to giving you more flexibility, fitness, balance, muscle strength and spinal mobility.

At  Bigbuzzpanda we care about your health and have chosen some basic but very effective postures that will work incredibly well for everyone, from a beginner in the subject to an expert.

1. Downward Facing Dog Pose

This posture stretches and strengthens the whole body. It is one of the main in most types of yoga.

Place your body in your four extremities. Keep your wrists under your shoulders and your knees under your hips. Tuck your toes, press your hands on the floor and straighten your legs so that it turns down. If you need it, bend your knees slightly. Hold that position for about 5 breaths.

2. Plank Pose

While it is one of the best exercises to strengthen your abdominal core, it really works well for the entire body. The trick is to control your breathing.

There are many types of Planking exercises  , you can choose the one that best suits your level. Your shoulders should be directly on the elbows and the back straight. If you can, raise your legs or stay on your knees. Either way, it is crucial that you keep the line straight from the top of the head to the feet or hips.

3. Upward Plank Pose

This is a good pose to stretch the upper part of your body and to increase the strength of your arms, legs, and core. In addition, it improves the balance.

Start by placing your hands behind you when you look down at your feet. Lift your hips, extend one leg and then the other, with your fingers pressing towards the floor.

4. Extended lateral angle

This posture is designed to work on the sides of the waist and strengthen the legs, stretch the hips, hamstrings, calves, shoulders, thorax, and spine. It also opens the lungs, improves digestion and helps relieve stress.

Start by putting your feet one leg away and extend your arms. Turn your right foot 90 degrees outward. Turn your hips towards the back and bring your right hand forward. Begin to lean and place the mentioned hand on the ankle, shin, knee or floor while stretching the other toward the sky, keeping a straight line. Repeat on the opposite side.

5. Tree pose

If you are new to the world of yoga, practicing this position is a good way to start. It will improve your balance and teach you how to breathe. It will also strengthen and tone the muscles of the legs, ankles, and the inside of the thighs.

Start with your feet together. Then, slowly raise the left knee, touch it, place the left foot on the inner top of the thigh or the calf (being careful to avoid the knee area) and raise the arms upwards, palms together. Hold this position for 8 to 10 breaths, and then change sides.

6. Warrior’s pose 1

This posture is also one of the main poses in many yoga practices. It is  essential to improve the strength of the nucleus and the lower part of the body. It is also ideal for stretching the hips and thighs.

Take a big step back with the right foot, and place it flat on the mat. Bring the shoulders back and raise the chest. Raise your arms with your palms together. Hold this position for 8 to 10 breaths. Then, change sides.

7. Warrior’s Pose 2

This is another very important position, because it stretches the hips and the inner part of the thighs. In addition, it improves the balance. It can help with digestion and also relieve back pain.

Stand with your feet one leg away. Turn your left foot to 90 degrees and the right to 45 degrees. Bend the front knee and stretch the arms sideways. Look over the right hand. Hold this position for 8 or 10 breaths, and then, repeat on the other side.

8. Curve forward sitting

This position is very good for stretching the lower / upper part of the back and the hamstrings, since it opens the whole body, teaches you to breathe in an awkward position, helps you with headaches and, in addition, reduces fatigue.

Start sitting with your legs together and form the hinge position from your waist, stretching forward. Once you have reached your maximum stretch, breathe 8 to 10 times. Make sure you keep your back straight.

9. Bridge pose

Another important position for beginners, because it works by stretching the front of the body and strengthening the back of it. It also improves blood circulation and digestion, helps relieve stress, opens the lungs and allows a good functioning of the thyroid gland.

Lie on your back with your feet near your hips. Lift your hips and wait between 8 and 10 breaths.

10. Child’s pose

This is the best resting pose to relieve stress or tension, and it is also very good for digestion.

Start sitting on your knees on a carpet, then lower your head to the floor with your hands forward or you can place them on the sides. Just relax!

11. Cobra’s pose

This is a great pose to straighten your back, besides helping to open the chest and shoulders. It also decreases the stiffness of the lower part of the body.

Start from the dog’s posture down, and move toward the board position. Bend your elbows and slowly lower yourself to the floor. Shift your shoulders back and gently lift your back. Hold this position for about 8 or 10 breaths.

12. Bow Pose

This posture stretches the entire front part of the body, strengthens the back, and improves posture and spinal flexibility.

Bend your knees, lift your thighs off the ground, reach your back and grab your ankles. Hold that position for 8 to 10 breaths.

13. Ship’s pose

This position helps with stress relief, improves digestion, stimulates the kidneys, thyroid and intestines, strengthens the thighs and lower back.

Begin to sit down, bend your knees, lean back and lift your feet until your shins are parallel to the floor. If you feel comfortable with that position, extend your arms forward. Stretch your legs so that your body is V-shaped. Hold that position for 8 or 10 breaths.

14. Fish pose

This position strengthens the hamstrings and the lower back, opens the hips and the rib cage.

Start lying on your back, keeping your feet on the floor and knees bent. Lift the upper part of your body, sliding your hands under your butt. Keep your forearms and elbows close to the sides of your body and lift your upper back from the floor.

15. Wind breath pose

This posture helps to  release the toxic gas from your system.

Lie on your back and bring both knees to the chest. Press on the lower abdomen, holding the knees with your hands. Lift your head, neck and chest, and bring them to your knees. Wait 8 to 10 breaths and then return to the starting position.

Do you think we forgot some important yoga poses? Tell us about them in the comments.