Be careful when you perform the Bhujangasana, better known as the cobra pose. You might notice your body becoming serpent-like, suddenly your hair will turn into multiple snakes, and your gaze will turn everyone into stone… Okay, let’s stop being overdramatic. Of course, performing the cobra pose won’t turn you into Medusa! Although Yoga might be older than the story of Medusa or Greek Mythology in general.

Bhujangasana or Cobra Pose – Origin And Significance

Bhujangasana is the Sanskrit term for asana Yoga, alternatively known as cobra pose. Bhujangasana is a highly regarded Yoga cobra position, first outlined in the Gheranda Samhita (better known as Gherandas collection and one of the ancient texts of Hatha yoga cobra pose), one of the three classical Hatha Yoga scriptures of the 17th century. Chapter 2 of this manuscript identifies thirty-two asanas for strengthening the body, out of which the cobra pose is the penultimate pose. 

Reflective of its name, traditional scriptures say that Bhujangasana or cobra pose boosts body heat. When the body’s heat is freed to rise through the repeated practice of meditation and Yoga, it creates a sense of liberation. Its significance is also seen in the illustrations of the Buddha with a cobra placed above his head, marking his enlightened state.

Cobra Pose – Scientific Significance

Yoga masters or teachers recommend the mastery of one asana, i.e., the cobra pose. Performing Pranayama (a powerful yogic breathing technique) precisely and in a peaceful and quiet environment, the muscles and joints relax. The soothing impulses return to the brain and unwind.

Other benefits include mental wellbeing, better health, and fearlessness of mind. Bhujangasana aims to reinforce the spine and stretches everything between the navel and the chin. Even a little time spent in Bhujangasana counts for a lot to reduce stress and anxiety in particular.

The cobra pose expands the shoulders and the neck, stretches the muscle fibers in the shoulders and chest, and strengthens the arms. It can be considerably effective at relieving distress in the back, neck, and abdominal muscles.

One of the significant advantages of Bhujangasana is that it greatly improves blood circulation. Yoga Cobra pose is perceived to be one of the best asanas to have a flat stomach.

Which Muscles Benefit From The Cobra Pose

  1. Trapezius: The Trapezius muscle extends from the back of the head down to the shoulder blade.Trapezius is partly responsible for the movement of the head and the neck.
  2. Hamstring: The three long muscles that run along the back of the thigh are the hamstring muscles. They stretch the hip, bend the knee, and rotate the lower leg. In the cobra pose, the hamstrings in the hip extension of the pose are the focal point.
  3. Erector Spinae:  It is a collection of muscles and tendons in the back that regulate the extension and rotation of the spine. Because they are responsible for straightening the spine, the resilience of the erector spinae muscles is closely linked to the yoga cobra pose. 
  4. Abdominal muscles- Rectus abdominis: The abdominals are found in the lower abdomen between the ribs and the pelvis. They govern the pelvis tilting and the lower spine curve. Engaging the transversus abdominis muscle (one of the muscles in the belly) during the cobra pose stabilizes the spine.

Benefits Of Bhujangasana Or Cobra Pose 

It is one of the uncommon exercises that benefit the whole body from the toes to the head and improves physical and mental health. The most appreciative point is that it does not necessitate any specific types of tools to be conducted and can be accomplished in-home within a minute. Given below are some benefits of incorporating the yoga cobra stretch in your daily fitness routine:

  • Works On And Strengthens Your Spine: 

As the yoga Cobra position is useful in helping your back with a good lengthening, it is very beneficial in strengthening your spine. It is designed to stretch the lower and upper areas of your back. But if you have chronic back pain, consulting a doctor is recommended to make sure you do not have any potential side effects.

research paper was published on the influence of postures, especially Cobra Pose, and its effects on a hormonal level. It was only done on seven men and one woman in the age between 22-50 years. The results showed an increase in testosterone and a decrease in cortisol. Therefore it might help in anxiety. 

  • Might Improve Circulation Of Oxygenated Blood:

Good circulation of blood is the key to staying productive and invigorated. One of the major advantages of Bhujangasana is that it significantly improves blood circulation. Once you’ve got your blood flowing, your cells will have enough nutrients and oxygen. Improved circulation of blood will also help restore hormonal balance.

  • May relieve Shooting Pains Caused By Sciatica (Back pain caused by having issues with a nerve in the lower back) :

The deformation of the sciatic nerve causes pain in the legs or is generally recognized as tight soft muscles. The only solution to this problem is expanding flexibility and lengthening the spinal cord to alleviate the pressure off the soft tissues. Yoga cobra stretch is the most helpful for healing this pain and plays a vital role in gentle spinal straining. For those who are enduring this problem, cobra stretch is the perfect cure for it. However, for Yogis, which had or have a Spinal Canal Stenosis (Congestion of spinal canal), which is the cause of this sciatic pain, we recommend to speak with their doctor or physiotherapist before doing this pose. Extension in Spinal Canal can worsen the pain!

  • Could Be Supportive If You Are Suffering Under Dysmenorrhea Better Known As Painful Menstrual Cramps:

As a woman, I don’t have to tell you when your monthlies arrive. Meanwhile, you are lying in your bed with a hot-water bottle, trying to ease your pain and showing your nails and fangs to the world. In this study, conducted on 92 female students (18-22 years), it has been highlighted that performing the cobra pose, along with cat and fish poses, reduced the pain and span of primary dysmenorrheaSo it might help you if you perform the Asanas regularly.

  • It Might Be Helpful In Losing Belly Fat:

It is well-known that the yoga pose helps to burn belly fat. Retaining the pose for a prolonged time provides the entire abdominal region with appropriate stretching. The metabolic processes in the body are also regulated, and it helps to resolve weight and obesity issues. Not only does it solve weight problems, but it is also helpful for a flat stomach.

  • Maybe Good For Therapeutic Neck And Back Pain:

One often feels pain or discomfort in their neck and shoulder regions after a difficult, hectic day. If you want to relieve the strain from the neck and the back region and put some pressure off, exercise the cobra stretch. With this, we can find the solution to Yoga cobra pose back pain queries that people search over the internet. The cobra stretch is the most appropriate option for you to loosen all your muscles, mainly the back ones.

  • Might Work On The Digestive System:

Regular cobra workout practice promotes gastric juice efflux, which acts on challenges such as indigestion, constipation, etc. The yoga asana also provides the gastrointestinal tract a soothing massage by flexing the frontal plane, promoting the ideal working of abdominal organs.

  • Can Be Helpful For Asthmatic Patients (Under Strict Supervision):

Yoga cobra pose ensures an optimal expansion of the chest and lungs. It mainly helps in expanding the inner region of the lungs. That it might be helpful for Asthma is also listed in this research paper. Lung expansion prevents asthmatic incidents and other problems with breathing. 

  • Could Tone Your Upper And Lower Body:

In cobra stretch, as you contour your back, the spine receives a decent stretch, helping to strengthen the spinal column. Also, it strengthens and tones the biceps, triceps, chest, shoulders, deltoid muscles and firms and tones the buttocks, leading to a great, healthy physical structure.

When To Perform This Asana?

Bhujangasana requires you to sleep on your stomach to perform this pose. It also necessitates a body to do a lot of contorting and bending. Therefore, make sure that you conduct a cobra pose on an empty stomach. Practicing Yoga on an empty stomach is the best way to get the most from a yoga practice. This includes eating the last big meal 4 hours before, with the option of a quick snack up to 1 hour before. A quick snack counts as something light, like a salad or fruit.

Doing yoga positions removes energy from digestion since that energy is now consumed by bending and twisting and constant inhalation and exhalation. It means that your body doesn’t process vitamins and minerals fully, and food might get stuck instead of moving along. It could leave you painfully bloated or gaseous.

Early morning is the best recommended time to perform this asana since your body is rejuvenated, and most benefits can be squeezed out of this asana. Choose a calm and peaceful environment, where early morning sunlight and air can penetrate, preferably on a terrace or in a backyard.

10 to 15 minutes and 5 to 6 repetitions of the asana are enough, do not overexert any muscle that may cause you irritation later.

When To Avoid Performing Cobra Pose?

There are various situations when one should avoid performing a cobra pose or perform it under expert guidance. Such situations are elaborated on below.

  • Individuals suffering from severe back problems related to the spinal column must be discouraged to practice the yoga pose.
  • Should your neck problems be related to spondylitis (Inflammatory arthritis affecting the spine and large joints) should avoid this yoga pose as well.
  • Pregnant women should not practice this yoga position as a great deal of pressure is noticed in the lower abdomen. It can also lead to injuries if the stance of the arms is not accurate in this posture.
  • Avoid exercising Bhujangasana Yoga if you have broken ribs or wrists or have recently undergone abdominal surgery, such as a hernia.
  • Also, discourage doing Bhujangasana if you are suffering from Carpal Tunnel Syndrome. Carpal tunnel syndrome causes intense pain, tingling, and loss of feeling in your hand due to median nerve stress in your wrist.
  • Patients with severe Asthma might also avoid these postures and work on breathing exercises through Pranayama before actually trying the cobra pose.

How To Initiate Cobra Pose?

Start with Sukshma Vyayam (a small warm-up before Yoga) or slight exercises to initiate your practice. These include a delicate rotation of the neck, arms, wrists, hips, and ankles to warm up the joints steadily.

Before starting with any Yoga asana, which involves muscles, warm up your muscles, i.e., take a walk, some light standing exercises that mobilize your muscles. Do not tire your muscles and joints.

This will prepare your body for a workout and keep you safe from injuries associated with exercise. Make sure your body is adequately warmed up before you try any back-bending stances. 

Steps Involving Cobra Pose

  1. Lie Face Down Flat On Your Belly On The Mat

Your legs ought to be flat on the ground, and your hands must be flat on either side of you. Extend your back legs, the tops of your feet on the ground. Stretch your hands under your shoulders on the mat. Hug your elbows into your body.

TIP: If you have a trivial backache due to stiffness of muscle and not any other reason, make a gap of 1-2 feet between the legs. Also, in this pose, your toes must never be tucked underneath you.

  1. Press Onto The Floor With Both Hands

You need your palms to be marginally lower than your shoulder, so your fingertips are nearly just below the muscles of your shoulder. Spread your fingers and uniformly push your palms into the floor. At this level, you will be only a few inches off the floor, with your spine mostly still straight.

TIP: Relax, close your eyes, and steadily but deeply, inhale and exhale once. Envision the stability of the top of your pelvis, thighs, and feet. Imagine that portion is now rooted to the ground.

  1. Start Pulling Your Shoulders Back

On an inhalation, start straightening your arms to hoist your chest off the floor, only heading to a height at which you can stay connected to your legs through your pubis. Your arms must be stood up straight, and this should not feel uncomfortable. Stretch and broaden your stretch to establish an elegant arc in your back.

TIP: Instead of trying to exert yourself to gain altitude and risk overtaking the spine, use the length in your legs and back. Let your buttocks be semi-relaxed.

  1. Maintain The Asana Or Position For 15 To 20 Seconds

Before discharging gently to the floor or stretching back further for another round, attempt to keep the cobra pose for five full breaths, release the pose instantly if you begin to feel discomfort or tightness in your back.

Keep your neck completely balanced. Don’t pump it up. Your gaze is supposed to stay on the ceiling, i.e., upwards. Gradually come to the initial position with a deep exhalation following the same steps backward.
If you practice regularly, try to stretch your arms fully so they become straight.

If you practice regularly, try to stretch your arms fully, so they become straight.

TIP: Ensure your elbows proceed to hug your sides. Never let them tail out on either corner. You can use variations and adjustments to make this pose more effective for you, whether you’re a newbie or an advanced practitioner.

If You Are A Newbie To Cobra Pose

If you are very unbending, we suggest that you practice this asana with the help of a prop instead of doing this position on the ground. Brace a sturdy folding chair against a wall, place your hands on the front edge of the seat, the balls of your legs on the floor, and then try this pose. 

If Cobra Stretch Poses Challenge For You 

A delicate variation that involves only the back muscles is the Yoga baby cobra pose. Elevate the palms off the mat so they’re less than an inch (2.5 cm) above it. 

Using just the back, lift the shoulders and chest and interact with your thighs and abdomen to avoid tightness for a mini backbend.

To reduce pressure in the lower back, spread the feet farther apart. If staring up triggers strain in your neck or spine, retain your gaze ahead.

If You Want To Try More Advanced Pose And Test Your Limits 

To confront your balance while you’re in the cobra pose, bend your right knee and snatch your right-hand ankle for half a frog pose. Hold on for five breaths, relax, and repeat the process. Grab your ankle with your flip side for an even greater challenge.

Only advance to a deeper backbend if the cobra pose is easy for you and you’re looking for something a little more challenging.

Precautions To Be Taken While Performing The Cobra Pose

  • Stretch Is Not About How High You Can Bend 

The cobra pose is not about how high you can lift but rather about your spinal extension. To produce a stunning, even arc, peel yourself off the ground one vertebra at a time. 

There might be a case where a yoga cobra pose hurts the lower back if you’ve come up very high. In such cases, you should lower a few inches (or cm) to avoid grinding your lower back as it can cause shooting back pain if your arc is converting into more of an L-shape.

  • Properly Position The Hands To Avoid Pulling Major Muscles 

Before you raise your head and chest from the mat, make sure your hands are properly positioned. Your hands are supposed to be next to your chest and under your shoulders.

  • Clenching The Buttocks 

There is a compulsion to squeeze the buttocks in Bhujangasana, as the backbend does not happen easily to the body. Save your energy and relax your glutes.

  • Not Using Hips To Lift The Ground 

Cobra pose uses the glutes to hold the lift rather than the arms and legs. While maintaining your hips on the floor, use your back muscles instead of brute arm strength to lift your upper body.
Stop right before your hips get off the floor, do not exert the arc beyond your capacity.


Try to alter your point of view when practicing the cobra pose. Feel the air filling your chest as you rise against the force of gravity. In a quest to reach ease amid endeavor, reduce anxiety in your arms. You will find the power to hold the cobra pose with a simple, slow breath only via surrender. Let this process help you to remove anxiety. It is recommended that you inculcate the cobra pose as well as many other more daunting poses in your practice.

Are you sitting at your desk for prolonged working hours daily? Do you wake up to body or muscle stiffness every morning? If yes, then Yoga Backbend Poses could be an excellent relief for your lifestyle. I found these muscle stretching and relaxing exercises helpful in gaining and maintaining my body flexibility. After a bike accident and maternity issues, my body had various changes, and back pain became a chronic issue. Under the instructor’s guidance, I got to know about these beautiful stretching exercises and felt much relieved. Read on to know more!

What are Yoga Backbend Poses?

Yoga Backbend Poses, or heart-opening poses, are exercises that stretch your frontal body by curving your spine backward at different degrees. They are also referred to as “front body stretches,” as they stretch your front by contracting the back muscles. The spine supports our body and bears the entire weight during all our daily activities, and is prone to a lot of stress in our fast-paced lifestyles, often involving a lot of sitting. Several medical studies have shown connections between stress level and back pain, especially chronic low back pain. 

During stress, the muscles in the body tighten up. When they remain in this stressed position continuously and do not get the chance to relax, they might start several muscle pains in the body, e.g., Headache, Neck pain, Backache, etc., which might lead to a very unhealthy tendency of leaving the exercise altogether and getting refuge with the pain medicines. It’s needless to mention that those medicines have many side effects. Therefore, I would suggest you try and understand a little more detail about the Yoga Backbend Poses and try incorporating these exercises into your routine. You might start finding some added comfort and could even find relief from some old aches, if any. According to research papers, it will also help posture correction, which is the root cause of chronic back pain in many individuals. Chronic poor posture may also lead to more severe spine problems like disc herniation and straightening of the spine.

Who can do it?

Ideally, the Yoga Backbend poses are a sequence of exercises. The benefits of yoga backbend poses are for all age groups. So let’s understand how it would help individuals of different age groups. The general rules of yoga apply here too. Do it on an empty stomach or at least 3-4 hours after a meal. Doing it in the open in the morning has traditionally been considered the best. However, no time is the wrong time for yoga.


Most kids carry a heavy backpack loaded with books every day to school. It can leave a long-term impact on their young spines. Adopting the backbend exercises from a very young age might help them strengthen their backs and develop a correct posture and improve flexibility. The competitive academics and exams also create a sense of fear and stress by activating the sympathetic nervous system, which results in a build-up of tension in the neck and shoulders of our kid’s Torticollis (is having trouble with muscles surrounding your neck, which makes it tilt down) – can be caused by acute neurological /psychological condition, but does not happen due to chronic stress.

If you think your child may be suffering from this, these poses will be of great help. The muscles around the shoulders and neck would be relaxed when you stretch your front body in the right way.


Teenage is a period where hormones play a significant role and bring in many physical and behavioral changes. The transition from being a kid to growing into an adult can cause stress with added external pressures and expectations from the teachers and parents on the educational front. Peer pressure is no less too. Having emotional alertness with great energy and a flexible body would be every teenager’s dream. Unfortunately, low flexibility results in lesser participation in athletics that in turn leads to even lower flexibility. Do you see a vicious cycle there? Increasing the flexibility by these Backbend Poses can break this cycle. Enjoy the magic.


Young adults could be called adventure seekers too. Don’t you love to explore and experiment? What if a backache is stopping you? Or what if your body is not flexible for that adventurous ‘outing’? It’s disheartening to realize that all you need is to include these back stretching and strengthening poses. Try these Yoga Backbends and get adventurous. Consider using a gym ball or a backbend wheel initially but try to let go of it soon. (PS- Sitting on a gym ball instead of a chair leads to burning more calories and also gives you a better back)


Rush, Rush, and Rush is what describes the life of a middle-aged person. With the responsibility of our loving family and the desire to fulfill all their material wants, the middle-aged individuals get to work early, get the promotion ASAP and finally get back home early to spend time with their kids. It might even be hard to take a moment and breathe with the cutthroat competitions, family responsibilities, and racing lifestyles. Do you ever find time to see yourself in the mirror or even realize you have a poor back posture and have a chronic backache bothering you? I bet your answer is YES. Research from Hong Kong with 772,927 subjects found that the prevalence of back pain is much higher in our ladies than in men. Balancing between the roles of a mother, a wife, and the master manager can be overwhelming. Of all things you do for the family leaves no time for those long exercise sessions or relaxing and taking care of that back pain. These relaxing poses that might help you balance your stress while opening your heart and stretching the back muscles are worth trying to keep yourself on track for all the amazing work you do. Yoga Backbend Poses could be your solution, don’t miss out!

Aged Folks

I would say old age is the best age if you can stay healthy and fit. The worries and responsibilities would be off your shoulder. You would have bagged up a little of your savings and can enjoy some leisure time now. All you need is your body to cooperate physically and the zeal to explore life. Have you found it challenging to pick up your grandchildren? Are you missing out on playing with those little bundles of joy because of the back pain that started years ago when you built this world of abundance for your family and a prosperous community? Here you are with a secret that would allow you to enjoy all of it. All you might have to do is to push yourself to practice these Backbend Poses to maintain a stable back and stable health. Research shows that individuals who can prevent these back pains until the age of 65 are more likely to be pain-free for the rest of their lives. Many kinds of research have shown a strong connection between back pain and the inability to exercise. Other research has shown that regular exercise leads to longevity and happiness. In the starting, consider using a backbend wedge or a  non-skid gym ball under your belly to avoid slips and inadvertent overstretching. Make sure it is a non-skid gym ball. We are committed to relieve your back pain and help you exercise.

Who can’t do it?

The Yoga Backbend Sequence is advisable and is suitable for both the young and old alike. We would still recommend you stay away from these exercises if you fall into any of the following categories:

  • If you have a heart condition or ailment
  • If you have any prior spinal injuries
  • If you have back pain due to an orthopedic condition
  • If you have high blood pressure
  • If you have undergone recent surgery
  • If you are pregnant, or if you are menstruating

What are the scientific benefits?

Yoga as a form of exercise has numerous scientific benefits. Backbend Sequences form an essential part of yoga practice. Several research studies have shown benefits for people suffering from poor posture, chronic lower back pain, limited range of motion (ROM) of the back, Arthritis, primary dysmenorrhea, short attention span, and cognitive limitations. On the regular practice of the Backbend Poses, you might benefit from the following:

  • Improve your body balance and control
  • Strengthen your body muscles
  • Gain flexibility (Thighs, Hip Flexors, Upper Torso, Back, and Abdominal Wall)
  • Improve your paraspinal muscle strength and movement
  • Develop a better back posture
  • Relax and open your chest and shoulders (they stretch the pectorals, the deltoids, the intercostals, and the rotator cuff group)
  • Better shoulder stance 
  • Enhance your mental alertness
  • Alleviate pain over the long run
  • Improve your energy levels and feel rejuvenated
  • Pain relief in Arthritis
  • Pain relief during menstruation  
  • Longevity

Remember that you can enrich the effect of these poses when you consciously practice them with the appropriate breathing techniques.

Beginner Backbend Poses

Prepare your body before jumping into the Backbend exercises. Sit and relax and take some deep breaths while understanding and feeling how your body feels each day. Respect your body and have an awareness of the signs it displays. Once you feel ready, start with a few basic poses mentioned below.

  1. Bhujangasana or Cobra Pose

Lie downward facing with the hands under the shoulders, chin down, and legs together. Slightly stretch back by lifting the head and chest off the floor and keeping the gaze straight. Engage the core muscles and maintain the pubic bone down into the floor. Keep your shoulders down and relaxed, and try to focus on your neck and spine alignment. You should feel the pose through the strength of the back muscles and not entirely from your hands. The Cobra Pose opens the chest and aligns the spine. It stimulates the nervous system while strengthening the core body.

  1. Dhanurasana or Bow Pose

The Bow Pose is slightly tricky if you are a beginner but can be achieved gradually. Lie down on your stomach and focus on your core by holding your feet with your hands. Maintain the knees at the hip level from the ground and maintain the body of the floor. The Bow Pose tones the internal organs of your body. You can experience a stretch in the entire front portion of your body, including the hip flexors, thighs, ankles, shoulders, chest, and throat.

  1. Balasana or Child Pose

This basic and beginner-level pose is easy and comfortable amongst all the other Backbend Poses. Fold your legs backward and sit on your knees. Stretch your feet outward and keep your knees hip-width apart. Stretch and bend your torso downward on the floor, positioning it between the knees. Extend your arms outward at shoulder distance and align with your torso. The Child Pose improves blood circulation in the body. It alleviates back and neck pain and profoundly relaxes the shoulder and the chest. It lengthens the spine and stretches the muscles in the lower back and the inner thighs. It relieves tension in the tail bone and keeps it supple.

  1. Ustrasana or Camel Pose

Kneel and keep your back straight by positioning your knees hip-width apart. Position your hands on the back and slowly try to bend backward. Bring your shoulder joints closer at the back. Look upwards and reach your ankles and hold them with your hands (thumbs facing outward and fingers inward) for support. Alternatively, if you are a beginner and find it difficult to reach your ankles, try using Yoga Blocks or Yoga Bricks. Place the Yoga Blocks next to your ankles at the desired height, and then gradually try reaching your ankles once you are comfortable with the pose. The Camel Pose also stimulates the respiratory, nervous, and circulatory systems.

  1. Marjariasana or Cat Stretch Pose

Kneel on all fours that are your hands and legs positioned at shoulder and hip-width apart. Stretch your feet outward and place your palms on the floor straight under your shoulders. Lift your chin slightly up and bend down your navel a little into the ground while inhaling. Push your tailbone up at the time you have arch your back. Now return with a countermovement, bring your chin down, droop your tailbone, and extend the back upward, forming an inverted ‘C’ with the floor. Hold and repeat in sets. The Cat Stretch Pose strengthens your spine and makes it flexible. It releases stress and tension built in the back and neck. It also improves your blood circulation.

  1. Salabhasana or Locust Pose

The Locust Pose is yet another basic and beginner-level pose that warms up your body for deeper backbends as you practice it over a period. It appears to be much simpler, but you will find it like a task if you have body rigidity. Lie downward facing and rest your forehead on the floor. Stretch your arms backward alongside the torso and place your palms facing upward. Rotate your thighs inward and bring your toes slightly closer. Exhale and try to lift your head, arms, legs, and chest up from the floor. Feel the stretch throughout and hold the ribs, pelvis, and belly onto the floor. Relax and repeat in sets. The Locust Pose strengthens the pelvic floor, abdomen, deltoids, triceps, hips, and buttocks. It also stretches the spine and helps maintain flexibility and posture.

Take it easy

Don’t be in a hurry with this Asana, and push your flexibility limits slowly. Your time will come when you impress everyone with back bending abilities in a Yoga class or crab walk down the staircase as the girl in the exorcist movie. Overdoing the exercise can harm your back, so always take it easy. Always remember to breathe and stretch!


Yoga Backbend Poses could be your answer to stress and fatigue while alleviating some old pains in the body. Try to stretch the right way, stay conscious and focus on the proper breathing techniques to reap the best benefits for your body. Always listen to your body and don’t push it way beyond as you might end up in injuries. Enjoy these beautiful beginner-level backbends Poses to start with and gradually adopt the variants and deeper poses. Seek out a medical practitioner for guidance if you have any medical history or recent surgeries, or any other ailments before experimenting on any of these poses at home all by yourself. Stay physically flexible, mentally alert, and live a happy life. Most back pains result from the excessive strains, long hours of sitting, and poor posture that we subject our backs to. 

So remember that You are the Cause, and You are the Cure.

It’s time to get out your yoga mat and uncover the unique combination of physical and mental activities that have enthralled yoga practitioners all over the world for thousands of years. Yoga’s elegance is that you don’t have to be a yogi or yogini to experience its positivity. Yoga can calm the mind and strengthen the body, whether young or old, chubby or fit. Don’t be put off by yoga terminology, pricey yoga studios, or challenging poses. One such pose you can try is Downward Facing Dog. Everyone can benefit from this pose. You’ve already heard that Downward Facing Dog is beneficial to your fitness. Perhaps you’ve even tried it and found that it helps you feel better. Trying this pose has many mental and physical health benefits. Some benefits, such as increased versatility, are immediately noticeable.

Downward-Facing Dog Pose, also known as Adho Mukha Svanasana in Sanskrit, is a famous yoga pose that strengthens the core and improves circulation. This energizing pose provides a delicious, full-body massage.

Downward Facing Dog is a full-body stretch that opens up the backline and is relaxing and energizing. Adho Mukha Svanasana resembles how a dog appears when it bends over.

As a beginner, you can focus on learning Downward Facing Dog Pose. A Downward Dog a day, they claim, keeps the doctor away. This asana has a plethora of incredible benefits that make it imperative that you perform it daily. The best part is that even a complete novice can master this asana with ease.

Steps To Do Downward Facing Dog Pose

This pose can be done anywhere a yoga mat can be laid out. Downward Facing Dog, when done correctly, will provide a delicious stretch to your entire body. This yoga pose reinforces your arms and legs while also assisting you in bringing energy to your whole body. However, downward Facing Dog’s advantages are also negated when done without the knowledge of alignment, as it can irritate wrists and tight back muscles.

It is why it’s crucial to learn how to adapt the Downward Facing Dog pose to fit your needs. Remember that yoga asanas are about function rather than shape and that everyone’s Downdog can vary slightly based on their anatomical and physiological limits.

  1. Begin in Child’s Pose, with your toes tucked under and your arms fully extended in front of you. Hold the Child’s place with your feet, then diagonally push your pelvis upwards until your body forms an inverted V shape.
  2. Bend your knees as much as you need to, and don’t stress if your heels don’t hit the floor. This isn’t the point of this pose! The aim is to raise your sit bones and open up the back of your body and the area around your shoulders. When they’re ready, the heel will come right down.
  3. Start with your hands to check your alignment. Push down through the mound of your index and thumb with your fingers spread wide. Make sure your wrists aren’t flexed to 90 degrees and that you’re pushing your weight up and back to relieve pressure on your wrists.
  4. To find space around your upper back and chest, try externally rotating your upper arms. Your forearms should feel like they’re pushing against each other. Working your shoulder blades down your spine and then around to the side ribs is an excellent way to start.
  5. Work your way up to your spine, lengthening the space between your vertebrae as you go. Make sure your pelvis is turned forward as you hit it to help raise your sit bones higher. It could help if you picture your pelvis as a bowl of water from which you’re almost spilling water on the concrete.
  6. To engage your thighs, hug your thigh muscles to the thigh bones. Next, pull the thigh bones up into the sockets of your hips. From within, rotate your thighs while keeping your feet straight ahead and in line with your hips’ width. Your eyes should be in between your legs while doing downward dog.
  7. Keep your abdomen stimulated but soft by hollowing out your midsection but not holding your breath. Finally, if your feet are flat on the floor, raise your toes for a few breaths before lowering them.

And although Adho Mukha Svanasana (aka Downward Dog) is in pretty much every yoga session, right from the first lesson you go to, it is anything but a simple pose. I am constantly grappling with Downward-Facing Dog — and I have been practicing yoga for more than a decade!

The most challenging aspect of this pose for me is that no matter how hard I try to lengthen my hamstrings, they remain tight. In Down Dog, this causes my lower back to round, so it feels like I’m still trying to find the natural curves of my spine.

Maintaining spine length is more critical than maintaining straight legs. So if you find yourself cracking your back or slouching your shoulders, it’s okay to keep your knees bent as often as you need to savor the flexibility in your back. Also, remember that your heels don’t have to touch the ground!

Start with this position – For Beginners:

You can practice the pose against a wall to improve it. Stand about a meter/3 feet away from the wall, with your legs hip-length apart. Put your hands up against the wall and use the same arm rotation as in the steps above. Next, move your arms and torso down the wall until they are parallel to the ground.


Let’s start by looking at how your joints move in this asana. A lot is going on in the joints of the upper limbs when the spine is in axial extension: raising and upward movement of the scapulae (shoulder blades).

  • Shoulder flexion is a term that refers to the movement of the shoulder blades
  • The elbows are extended
  • The forearms are pronated
  • Wrist dorsiflexion is a term used to describe the action of bending the wrists backward.

The spinal extensors and flexor muscles are the key players in Downward Dog because they help you keep your spine aligned. There are also many engaged in the upper limbs to assist you in maintaining your alignment. 

It strengthens your arms, neck, and legs while stretching your hamstrings, shoulders, calves, arches, hands, and back. This pose is classified as a mild inversion since your heart is higher than your head. 

It provides all of the advantages of inversions: Headaches, insomnia, exhaustion, and slight depression are all mitigated. Blood flow to the brain also helps relax the nervous system, enhance brain function, and reduce stress.

Cautions Before Practicing This Pose:

If you have severe carpal tunnel syndrome or are pregnant in the third trimester, avoid Downward-Facing Dog. 

Those with back, arm, or shoulder injuries and those with high blood pressure, eye, or inner ear infections should avoid it. Always stay within your capabilities and boundaries. Before doing yoga, consult your doctor if you have any medical problems.

Look Out For These Common Mistakes While Performing:

  1. The most common mistake beginners make in Downward Facing Dog is not releasing their heels towards the ground. The direction of the pose moves forward instead of the back while you’re on the balls of your feet. If you don’t put your weight back into your shoes, it won’t be a resting spot. It does not imply that the heels must be touching the ground; instead, they must be traveling in that direction. With continuous practice and assistance, one can surely master this pose.
  2. Bend your knees and come up onto the balls of your feet for a minute to get your bottom in the right place. Bring your sit bones up high and your belly to rest on your thighs. Then, while maintaining the high outward rotation of the sit bones, drop your heels and straighten your legs. Spread your fingertips and bring your hands marginally forward of your shoulders, with your middle finger attempting to point forward.
  3. If you are flexible enough, avoid allowing your rib cage to sag into the floor, resulting in sinking your spine, also known as a banana back. Instead, maintain a flat back by drawing the ribs in.
  4. To get a good grip, spread your fingers out. Don’t dismiss the abilities of each of your fingers, particularly your thumb and index fingers. They appear to be strong supporters of this asana.
  5. The gap between the feet may be an issue as well. Students sometimes take them too broadly, near the mat’s edge, or too short, touching each other. Instead, your feet should be hip-width apart, leaving about 6 inches (15cm) of space between them, based on your height. Again, you’ll have a strong base for this pose if you set up your feet right, release your heels, and hold your buttocks high.


  • Often, keep an eye on the space between your hands: if it is broader than the distance between your elbows, this will trigger neck and shoulder tension. Instead, to find independence, extend your shoulders.
  • Your Downward-Facing Dog would be bunched up, with very little space between your hands and paws, if your hamstring muscles are stiff and you want to hit the floor with your heels. This will cause the lower back to round and place pressure on it. So instead, wake up with Reclining Hand-to-Big-Toe Pose to comfortably lengthen the hamstrings, then practice Down Dog with bent knees.
  • Do not hold your hands out. When you do this, you risk destabilizing your hands when friction is applied to the outside wrists.
  • If your hands fall out of this place, you risk injuring your face. Wet your palms with 2-3 drops of water for better grip.
  • If you have tight hips, Use these blocks under your foot to lend yourself some additional height and relieve stress on your hips. You may also use a block to help support the forehead.

Modified Downward Dog Pose

For Beginners:

If your hamstrings are incredibly tight, you may not be able to hold your buttocks high while still straightening your legs. If that’s the case, a slight bend in your knees is appropriate. With regular practice of other poses, the hamstrings can lengthen over time.

To do a therapeutic version of the pose, put a yoga block under your head. You may also put a block under your hands or a rolled towel under your wrists for extra comfort.

Try The Puppy Dog Pose:

The puppy pose is a gentle backbend that combines the downward-facing dog with a child’s pose.

  • Your hips should be directly over your knee caps, and your shoulders should be directly over your wrists. Toes gesturing straight back, place the tops of your feet on the mat. Maintain a hip-width distance between your feet.
  • Begin walking your hands out in front of you as you exhale. As you slowly release your forehead to the floor, enable your chest to melt toward the floor.
  • Spread your fingers out and firmly press your thumb and index fingers together.
  • To widen your shoulders, roll your upper arm bones outward away from your ears. As your forearms spin up toward the ceiling, feel your triceps wrap down toward the mat’s outer rim. Lift your elbows slightly off the mat and keep your arms active.
  • Deepen the extension by attaining your hips up and back towards the wall behind you on your next breath; in the meantime, continue to let your chest melt downward.
  • Inhale deeply and hold the stretch for 5–10 breaths.
  • Return your hands to the Tabletop position to exit the pose.


Allowing the front ribs to stick out dramatically and/or allowing the knees to spread wider than the hips is not a good idea. The lower back may be compressed as a result of this.

Allowing your elbows to splay out and your shoulders to roll inward is not a good idea. Your neck and shoulders may become tense as a result of this.

Up For A Challenge?

Once you’ve mastered the fundamentals, here’s how you can ramp up your practice and make it more efficient.

  • Increase the stretch by raising your body off the floor with your toes and bringing your hips up higher. Remember to move the pelvis inwards. Maintain the pressure by lowering your heels to the floor.
  • To maximize the strength of your attention on your muscles, loop a belt around them and push against the belt’s strap. Next, position the belt above your knees on the upper portion of your legs to concentrate on your legs, and then focus on the leg by pulling the thighs outward.

Staying in this pose for a while when you’re exhausted will help you regain your energy. It can make your legs stronger and shape your legs, as well as relieve shoulder pain and slow your heart rate.

Wrapping Up!

The Adho Mukha Svanasana is known for its muscle-relaxing properties. The effort to pull the hands apart in this position increases the tension in the muscle tendons and the spinal cord response by signaling the muscles to relax. As a result of the stretching in this pose, it helps to calm the body and mind. Because everyone’s body is different, there aren’t always specific instructions. Listen to your very own body as much as possible. It would help if you found the right balance between increasing your flexibility while avoiding injury or becoming demotivated.

If you are interested in Backbend Poses, check out this article.

It’s difficult to think of a recent fitness movement that has gotten more attention than yoga. Today, you can hear individuals arguing about the many benefits of yoga and making reference to its innate superiority in everyday life almost everywhere you go. It’s not surprising, given the importance of yoga in the treatment of physical and mental ailments around the world today. Yoga is now practiced by approximately 30 million Americans, and there are tens of thousands of yoga studios in the United States alone. Yoga is unquestionably an ever-evolving tradition that has swept the western world.

But where did yoga come from? What is the source of it? And why was it made in the first place? What is the true History of yoga? There are fewer well-known questions than Down Dog. What part does yoga’s past play in our current practice? 

Let’s learn about the origins of yoga and the rich past of this practice that we adore can only add to our knowledge of the scope and complexity of yoga. Yoga is now widely practiced. Yoga has evolved into a mainstream cultural phenomenon and is arguably India’s biggest cultural export.

The Origin of Yoga

It is an ancient activity that brings the body and brain together. It originated from the Sanskrit word “Yuji,” which means “yoke” or “union.” 

Yoga is so ancient that no one knows when it first began. But it all existed throughout human history when people began to wonder what life was all about. Only a legend can provide us with information about yoga’s roots. 

Owing to the oral transmission of holy texts and the secrecy of its teachings, yoga’s past is riddled with ambiguity and confusion. Early yoga writings were recorded on delicate palm leaves that were quickly weakened, destroyed, or lost. Yoga’s origins can be traced to 5,000 years, but some scholars believe it may be as old as 10,000 years.

Yoga is also a psychological, physiological, and spiritual discipline emanating from ancient India. But given its Indian roots, the benefits and gifts of this practice have now spread all over the world. Its primary purpose as a spiritual practice is to aid in the unification of our mind, feelings, body, and energy. 

Mindful body activity, meditation, contemplation, breathwork, and sensory detachment are all examples of yogic practices.

Pre-Vedic, Vedic, Pre-Classical Yoga, Classical Yoga, Post-Classical Yoga, and Modern Yoga are the six major stages in the history of yoga. Let’s have a look at each one.

The Pre-Classical Yoga Period

About 5,000 years ago, the Indus-Sarasvati civilization in Northern India established the foundations of Yoga. Yoga was first recorded in the Rig Veda, one of the oldest religious texts.


Pre-classical yoga was a jumble of disparate concepts, values, and strategies that often clashed and undermined one another. Patanjali’s Yoga-Sûtras, the first structured presentation of yoga, defines the Classical era. It was written sometime during the second century, explains the path of RAJA YOGA, also known as “classical yoga.”


Yoga masters developed a method of practice to rejuvenate the body and extend life a few decades after Patanjali. They accepted the physical body as a way of achieving enlightenment, rejecting the ancient Vedic teachings. They created Tantra Yoga, a radical form of yoga that purifies the body and mind.


Yoga masters started to move to the West in the late 1800s and early 1900s, gaining interest and followers. Swami Vivekananda wowed the participants at the 1893 Parliament of Religions in Chicago with his lectures on yoga and the generality of the world’s religions. Yoga’s introduction to the West slowed to a trickle before Indra Devi opened her Hollywood yoga studio in 1947. 

Many more Indian and Western teachers have followed in their footsteps since then, popularizing hatha yoga and attracting millions of followers. Hatha Yoga is now divided into several schools or types, each stressing different aspects of the practice.

Let’s Come Down To The Word Yoga – What Is It And What Does It Imply?

Yoga is the journey of the self, through the self, to the self.”

Bhagavad Gita. 

This is a concept that we are all familiar with. This Sanskrit word has been introduced into English dictionaries because it is so popular in our dialect. “Yoga” comes from the root “yuj,” which means “to Unite.” 

Since this is no longer a commonly used term in the English language, you might miss the context at first glance. Yoga means “unity” in its broadest sense. Yoga is a psychological, physical, and spiritual practice that originated in ancient India. 

Despite its Indian origins, the advantages and blessings of this tradition have now spread across the globe.

Let’s Break Down The Concept of “To Unite” – What Does Yoga Unite?

A coming together of mind, body, and soul; of air and body; of our lower egos and higher self. A symbiotic relationship with the world, source, or deity. Many of these words have been used to explain the “union” that yoga brings in. Its primary purpose as a spiritual practice is to aid in the unification of our mind, feelings, body, and energy.

Mindful body activity, meditation, contemplation, breathwork, and sensory detachment are all examples of yogic practices.

Lord Shiva is considered to be the first yogi, and He passed his wisdom and learning to the Saptarishis, a group of seven learned men. They spread this information through seven different continents, demonstrating that humans can develop beyond their physical limitations.

The History of Yoga

The existence of Yoga in ancient India is suggested by the number of seals and fossil remains from the Indus Saraswati valley civilization with Yogic motives and figures practicing Yoga Sadhana. Many academics and yogis disagree on when yoga began and how it developed. 

Some sources claim that it has been practiced for over 5,000 years. Others say it dates back over 10,000 years. The Bhagavad Gita, which means “the Lord’s Song,” is a yogic theology scripture written between 400 BC and 200 CE. 

It’s a holy text that focuses solely on yoga practice. This was purely a spiritual activity.

The Bhagavad Gita is an ancient text about a war that takes place on the battlefield. Yoga is an unusual setting i.e. a battlefield, for harmony, love, and happiness! However, this setting is often interpreted as an analogy for the “war of the mind.”

It was the first holy text to declare that everyone would attain enlightenment. – direction is different, but they all lead to the same destination: enlightenment. Yoga’s real nature and origin is enlightenment.

During the Vedic period, Vedic monks were usually self-disciplined and avoided all types of extravagance; instead, they conducted yagna sacrifices and used positions that most scholars assume were the precursors to the modern-day Yoga poses we use.

The Age of Yoga

Yoga was created in the 5th century for mindfulness and religious purposes, not as a form of exercise. The idea became even more common among Jains, Buddhists, and Hindus at about the same time. The first versions of yoga were mostly used for spiritual purposes and were based on a set of core principles.

The first core value examines a person’s awareness and cognitive state to determine the source of pain and, ultimately, use meditation to resolve the problem. 

The second core principle aimed to raise consciousness, while the third was used to achieve enlightenment. Since it used Yoga to reach into other people’s bodies and behave divinely, the fourth quality was shrouded in mystery.

Ramana Maharshi, Ramakrishna Paramhansa, BKS Iyengar, K Pattabhi Jois, Paramhansa Yogananda, and Swami Vivekananda all contributed to the development of Raja yoga. In the mid-nineteenth century, yoga made its way to the West. At this period, Vedanta, Bhakti, and Hatha yoga prevailed.

Yoga had a long and storied journey to make it to the twenty-first century! It’s had a lot of different writers and has gone through a lot of changes. Given this, the nature of yoga is being one with oneself, one’s soul, and one’s surroundings.

What Were/Are The Different Types Of Yoga?

Yoga is divided into four pillars that are widely accepted:

  • Raja Yoga revolves around the mind and emotions
  • Yoga Bhakti is the Yoga of love and devotion
  • Karma Yoga is a form of yoga that focuses on inspired action and service
  • Yoga Jnana is the Yoga of inner wisdom and knowledge.

Other styles of asana-based yoga include – Vinyasa – Ashtanga – Bikram – Iyengar yoga – Restorative yoga – Prenatal yoga – Yin yoga. (Traditional Chinese Medicine (TCM), Buddhist mindfulness practice, and Hindu Hatha Yoga have all inspired Yin yoga. Yin Yoga poses are performed in stillness for an extended period, unlike most other physical forms of Yoga.)

Of course, there’s Hatha Yoga, which has become the most commonly practiced style of yoga in the West today. The emphasis of Hatha Yoga is on the body, especially the physical asanas or postures.

Tantra Yoga

When you hear the words “Tantra Yoga,” you can have a lot of associations. Any terms that come to mind are sexual, personal, strange, hippie, and so on. The only way to transcend these negative stereotypes is to educate yourself on the subject. 

Tantra is an ancient practice that combines asana, mantra, mudra, and bandha (energy lock), and chakra (energy center) function to create power, insight, and siddhi (bliss) in daily life.

Tantra Yoga entails harnessing and embracing Shakti’s five powers, the female goddess who embodies imagination and transformation. Tantric Yoga says that by balancing yin and yang, we can travel into life with more trust and contentment.

What is Hatha Yoga? 

Hatha Yoga (Sanskrit: “Discipline of Force”) is a form of Yoga that emphasizes body mastery as a means of achieving spiritual purity by withdrawing the mind from external things. Hatha Yoga has become increasingly common in the West as a type of exercise that promotes resilience, endurance, physical stimulation, and mental focus.

Diet, purification procedures, breathing control (Pranayama), and the practice of bodily exercises called asanas, which structure a regimen of physical exertion, are all important aspects of Hatha Yoga. Padmasana (“lotus posture”) is a traditional asana in which the crossed feet rest on the opposite thighs.

A very effective and beneficial breathing technique that not only aids weight loss but also puts the whole system into perfect equilibrium. Kapalbhati Pranayama, also known as Skull Shining Breathing, is a breathing technique also included in hatha yoga practice. 

Other asanas are included in Hatha yoga

  1. JAL NETI: Jal Neti is one of Hatha Yoga Pradeepika’s six detoxification practices, or ‘Shatkarmas.’ Jal Neti is a method used by yogis to remain disease-free and, most specifically, to use their breath effectively in their yogic activities. Jal Neti is nasal care in the same way as cleaning your teeth is dental hygiene. Water is used to purify and disinfect the nasal passageway, which runs from the nostrils to the throat.
  2. DHAUT NETI: Dhauti is one of the Shatkarmas (or Shat kriyas) that make up the yogic method of cleansing strategies for the body. It is mostly meant to disinfect the entire digestive system, but it also involves the respiratory tract, external ears, and eyes. 

It is divided into four categories, according to the 18th century Gheranda Samhita: Antara (internal) Dhauti, Danta (teeth) Dhauti, Hrida (cardiac or chest region) Dhauti, and Mula Shodhana (rectal cleansing).

Vastra Dhauti is used to cleanse the stomach and esophageal tract. A long strip of wet cotton fabric is swallowed into the stomach during this procedure.

  1. NAULI: Nauli is one of the yoga kriyas or shatkarmas or provisional purifications. The exercise is said to clean the abdominal area and is focused on a circular motion of the stomach muscles that massages the internal belly organs.
  2. BASTI: Basti is an effective Shatkarma or yogic cleansing, that is used to clean the lower abdomen, specifically the colon. According to the Hatha Yoga Pradipika and other references, it has many beneficial effects.

    The word “Basti” refers to something that “resides inside a cavity enclosed by four walls.” Basti may also mean “to hold” and is often used to refer to the bladder. Basti kriya is analogous to an Ayurvedic procedure called enema, which cleanses the colon by inserting a tube filled with therapeutic fluid into the rectum.
  1. TATRAKA: Tatraka is a yogic cleansing (a shatkarma) and tantric meditation practice that entails looking at a single spot, such as a tiny object, black dot, or candle flame. Traka is said to improve one’s ability to focus. It improves memory and puts the mind into a state of consciousness, concentration, and focus.

Was Yoga Considered An Exercise?

While yoga’s roots aren’t in exercise, some forms have been transformed into workouts that emphasize the physical aspects of the practice. People come to yoga with a variety of goals in mind. Some people practice yoga for the contemplative or meditative aspects, while others prefer the workout and activity aspects. 

Yoga may also aid in the development of power. Certain positions and poses that require an individual to support a portion of their body weight can challenge and strengthen a muscle.

Many prestigious Yoga Institutions, Yoga Schools, Yoga Universities, Yoga Departments in Educational institutions, Naturopathy colleges, and private trusts and associations now offer yoga education. In hospitals, dispensaries, medical institutes, and therapeutic settings, many Yoga Clinics, Yoga Rehabilitation, and Training Facilities, Preventive Health Care Units of Yoga, Yoga Research Institutions, and so on have been created.

Modern Versus Ancient Notion Of Yoga

Yoga is a tool that assists man in reaching his full potential. Yoga is a practice that aids in the full development of an individual’s ability. All aspects of a person – physical, mental, moral, intellectual, and emotional – must be addressed to achieve this. Simply healing the body would be an indicative approach that would inevitably lead to other issues not long after recovery.

The concept of using yoga to cure illnesses, improve physical health, and gain stress relief is a new, although simplistic, viewpoint. Yoga was not only used to treat illnesses in ancient times. The importance of sanitation and hygiene, for example, was also present in ancient times. This did not, however, apply solely to shaving, washing, and other morning fasts. It entailed keeping your mind pure and clean, and by extension, your thinking process. In other words, it resulted in overall health.

People used to live lives that were entwined with the natural world. They were in their natural form when they evolved. There was an awareness of the body’s and mind’s mutually beneficial relationship. Bends and turns are only possible when you are in sync. Breath regulation and self-awareness are essential to doing this.

The Modern Myth Of Yoga

Today, much of our exposure to yoga is limited to yoga asanas. This is why we equate yoga with fitness and versatility.

Remember how people used to sit on the floor in yoga asanas regularly? We need to get into a padmasana, or lotus pose, now! Correct posture and a serene state were once a way of life that has been lost to modern living. That is why poses have become so popular in recent years. But now you know that yoga was never intended to be just asanas.

The true goal of yoga is for him to achieve self-realization and accomplishment.

The United Nations has designated June 21st as International Yoga Day, a day to give this ancient practice its proper place as a way of life that promotes peace, unity, and global integration.

Our Take On Yoga

We in the Yogic-Experience team say that everyone can practice Yoga, it absolutely doesn’t matter which religion you belong to or don’t. Should certain things go against your beliefs, simply stop doing them or ask for guidance. It is up to you whether you see Yoga as a spiritual practice, mostly in the west it is seen as an exercise. Which is perfectly fine. 

Wrapping Up

In India, the land of Yoga, various social practices and traditions represent a reverence for ecological harmony, tolerance for other schools of thought, and empathy for all creations. 

Since yoga has such a long tradition, it provides us with a lot of benefits. We fight the pressures of our daily lives by taking the time to draw our consciousness inside during our yoga practice.

We at the Yogic-Experience team believe that everyone can practice yoga, regardless of their religious affiliation. If you find yourself doing things that go against your values, either avoid doing them or seek advice. It is entirely up to you if you consider Yoga to be a sacred practice; in the West, it is mostly regarded as an exercise. That’s entirely acceptable.

There’s a chance we’ll catch a glimpse of absolute illumination. And, of course, this would make all of the yogis before us very proud.

Yoga Sadhana in all hues and colors is thought to be a magic bullet for living a meaningful life. It is a worthy activity for citizens of all faiths, races, and nationalities because of its emphasis on holistic health, both individual and social.

Billions of people all over the world profit from the practice of Yoga, which has been maintained and encouraged by great eminent Yoga Masters from ancient times to the present. Yoga is rising in popularity and becoming more dynamic by the day.


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