In this article we are going to cover the basic to advanced yoga poses with science approved benefits but before we move on let’s take a look at some aspects

The panic and terror caused by COVID 19 have started to engulf everyone.  The pandemic has played its part to affect the overall health of the public. Most importantly, it has put most of the people under great stress.

So the question arises, how can we tackle the stress being in our comfort zone?

One of the most effective ways to counter stress is to practice yoga. All you need is a tranquil and quiet place to get started with the basic yoga positions.

The word yoga comes from Sanskrit and it means union. The main purpose of yoga is to bring mind and body together.  Yoga involves breathing exercises, meditation and yoga poses.

According to Healthline, they offer plenty of health benefits such as boosting your immune system, improving heart health and quality of life, fighting depression, reducing chronic pain, and much more.


(Do not practice these poses if you have got any external or internal injury. We highly recommend you talk to your doctor before practicing these exercises.)

Yoga Poses for Two People

Boat Pose

Navasana (as known as) Boat Pose helps you strengthen the abdomen, hip flexors, and spine. Furthermore, it improves your digestion and helps you to overcome your anxiety. It also gives strength to the kidneys, intestines, and thyroid and prostate glands.

Steps to do:

This particular position can be performed alone or as well as with your partner.

  • Start by sitting facing one another together with your knees bent and your toes nearly touching, roughly hip-width apart.
  • Take hold of the hands of every other at the wrist.
  • One at a time, lift your legs and place the bottoms of your feet together.
  • Gradually straighten your legs the maximum amount as possible.
  • Once within the full expression of the pose, specialize in opening up the chest and increasing through the spine, keeping the chin level.

Hold this pose  for 30 seconds and repeat

Navasana Aka Boat Pose
Image Source: The Yoga Collective

Seated Partner Twist

This exercise stimulates abdominal muscles. Besides, it also helps develop pectorals and lats.

Steps to do it:

  • In a cross-legged position together with your back to your partner, reach back together with your right and hold your partner’s left knee.
  • Place your left on your right knee and luxuriate in a mild twist from the bottom of your spine.
  • Your partner will do an equivalent and can twist within the same direction as you.
  • As you inhale, extend the top towards the ceiling, and as you exhale, deepen the twist.
  • Allow your partners back to support the pose and encourage your spine to remain tall within the lower back.

Hold for 1 minute and repeat

Seated Partner Twist
Image Source: Ryan and Alex

Yoga Poses for Back Pain

The following are the poses that can prove to be useful in treating back pain.

Downward-Facing Dog 

According to Healthline, the pose relieves back pain. Additionally, practicing this pose strengthens your hips and hamstrings. It also increases blood flow to your brain. 

Steps to do it:

  • Lie down facing the floor
  • Then place your hands in alignment under your wrists and your knees under your hips.
  • Begin pressing into your hands, tuck your toes under, and lift up your knees.
  • Move your sitting bones up toward the ceiling.
  • Make a small bend in your knees and lengthen your spine and tailbone.
  • Raise your heels slightly off the bottom.
  • Press firmly into your hands.
  • Distribute your weight evenly between each side of your body, listening to the position of your hips and shoulders.
  • Hold this pose for a minimum of one minute.
Downward-Facing Dog (Adho Mukha Svanasana)
Image Source: Newtown Athletic

Bridge Pose 

The bridge pose does magic to the people who got back pain and it also helps calm the mind. Moreover, it stretches your thighs, hips, and relieves you from depression, headaches, and fatigue.  According to Healthline, this position helps your muscles such as rectus and transverse abdominals, erector spinae, gluteus muscles.

Steps to do it:

  • All you need is to lie on your back together with your knees bent and heels drawn into your sitting bones.
  • Rest your arms alongside your body.
  • Then Press your feet and arms into the ground as you lift your tailbone up.
  • Keep lifting until your thighs are parallel to the ground.
  • Leave your arms as they’re, Raise your palms alongside interlaced fingers under your hips, or you can place your hands under your hips for support.
  • Hold this pose for a minimum of one minute.
  • Release by slowly rolling your spine backtrack to the ground,
  • Drop your knees in together.
  • Try to calm down and breathe deeply during this position.
Yoga Poses
Image Source: Dr Weil

Advanced Yoga Poses

This falls in the intermediate category of yoga poses. Before practicing these exercises, you need to ensure that your body is flexible enough to do these.  

Firefly Pose

It is one of the hard yoga poses that is called arm balance pose. It is beneficial for your overall core strength.  According to the Yoga Journal, it helps stretches the inner groins, improves the sense of balance, tones the belly, and last but not the least strengthens your arms and wrists.

Moreover, this pose needs a high level of flexibility.

Steps to do it:

  • First of all, bend down and lean your torso forward between your legs.
  • Set your hands on the ground inside your legs.
  • Raise your upper arms as on the brink of your upper thigh as possible.
  • Start to lift yourself off the ground and push your weight into your hands.
  • move your center of gravity back, allowing your legs to straighten ahead of you.
Yoga Poses
Image Source: Forma She Fitness

King Pigeon Pose

The pose helps strengthen your biceps, triceps, and lats. As stated by Yoga Journal, the pose improves your posture and stretches the deep hip flexors. Besides, it also stimulates the organs of the abdomen and neck. 

Steps to do it:

  • Assume this pose together with your left knee curved ahead of you and your right leg extended behind you.
  • Turn your right knee and convey your foot toward your back.
  • Bend your back and drop your head down.
  • Bring your hands over your head and take hold of your foot with both hands
King Pigeon Pose
Image Source: Yoga Teket

Also Read: 5 Indoor Exercises


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