Best Morning Yoga for Weight Loss

Chair Pose, also known as Utkatasana in Sanskrit, is a standing yoga posture that challenges the strength and stability of the lower body.

Though Utkatasana is also called Chair Pose, one should not think that the meaning of 'utkata' in Sanskrit means 'chair'. This pose is mainly referred to as the Fierce Pose where 'Utkata' means 'violent', 'fierce', or 'severe'. This pose is also called the Chair Pose just because the posture resembles one sitting on an invisible chair.

This pose is one of the first poses in the Sun Salutation B series. It needs ample strength with the quadricep muscles to help your hips get the right support and give the knees comfort to hold the pose for long. Working on the alignment of the hips along with the knees and the pelvic region is very essential to get comfortable in this pose.

Chair Pose is considered a base pose as chair pose variations can be derived from this pose. Chair Pose helps boost energy in the body and hence can be included in different yoga sequences.

Revolved Chair Pose, Twisted Chair Pose or Parivrtta Utkatasana in Sanskrit ( parivrtta means "revolved", utkata means "fierce" and asana means "pose") is considered a base pose as Revolved Chair Pose variations can be derived from this pose. A great way to strengthen and lengthen the leg muscles, this challenging posture also lengthens and improves mobility in the spine. Practicing Parivrtta Utkatasana will give a feeling of groundedness in the lower half of the body and open spaciousness in the upper body.

In order to deepen the posture, you must find strength in the legs and lightness in the spine and upper body. While it’s easy to only focus on deepening the twist, the best results come from first setting up your foundation. This philosophy of building a strong foundation through rooting and grounding is helpful in life. While your goals and aspirations, even your daily to-dos, can constantly demand your attention, get strong through your roots before you try to spread your wings.

As per Hindu Mythology, ‘ Virabhadra’, was the name of a ‘Warrior’, created by Lord Shiva. Hence this pose comes from the creation of the fiercest warrior by Lord Shiva and so the name goes as ‘Virabhadrasana’ or ‘Warrior’ Pose. In Sanskrit ‘Vira’ means ‘Hero’ ‘Warrior’ ‘Vigorous’ and ‘Courageous’, and ‘Bhadra’ means ‘good’ ‘auspicious’.

Considered to be a powerful posture replicating the power of a warrior, this pose is the first variation amongst the many under warrior poses. The importance of practicing this pose is emphasised clearly in all schools of yoga as it forms a part of the standing poses which includes balance, stability and stamina. To balance the body with feet more than hip distance apart and raising the arms above your head while gazing at them, requires one to connect the body with the breath. Practicing the alignment of the feet and the knees, along with the torso marks as a great pose to add beauty to one’s body.

Warrior Pose I is considered a base pose as Warrior Pose I variations can be derived from this pose. Warrior Pose I helps boost energy in the body and hence can be included in different yoga sequences.

Downward Facing Dog Pose or Adho Mukha Svanasana in Sanskrit (Adho means 'downwards', Mukha 'face', and Svana means 'dog') is a foundational yoga pose that is often used as a transitional pose between other yoga asanas. Downward Facing Dog position provides a great stretch and strengthens the entire body, especially the arms, shoulders, hamstrings, calves, and spine. It can also help to calm the mind and relieve stress. Adho Mukha Svanasana is considered a base pose as Downward Facing Dog Pose Variations can be derived from this pose. This is a great pose to boost energy in the body and hence can be included in flow yoga sequences.

In Plank Pose or Phalakasana in Sanskrit, as the name suggests, the body is held in a way that looks like a plank, thin and long. In Plank Pose the emphasis is on the core muscles and shoulders strength. This pose essentially works for someone who wants to take the arms and shoulder strength to the next level in order to do more difficult arm balancing yoga poses.

Plank Pose is considered a base pose as plank pose variations can be derived from this pose. This pose helps boost energy in the body and hence can be included in flow yoga sequences.

In Four Limbed Staff Pose or Chaturanga Dandasana in Sanskrit (‘Chatur’ means ‘four limbs’, ‘Danda’ means ‘staff of support’ and ‘Asana’, means ‘posture’), staff is referred to as the spinal cord, which is the main support system of the body. This pose is one of the steps in the group of 12 yoga poses in Surya Namaskar (Sun Salutation) and is considered a powerful strength builder in the arms and abs. It also helps boost energy in the body and hence can be included in flow yoga sequences.

Upward Facing Dog Pose or Urdhva Mukha Svanasana in Sanskrit (‘urdhva’ = ‘ ‘upward’, ‘mukha’ = ‘face’ and ‘svan’ = ‘dog’ 'asana'= 'pose').is a backbend pose that stretches the chest, shoulders, and spine, while also strengthening the arms, wrists, and back muscles. Upward Facing Dog Pose pose is similar to Bhujangasana or the Cobra Pose, the only difference being, that in Cobra Pose the entire lower body touches the floor making a deep backbend and in Upward Facing Dog Pose the lower body from hips to ankles is just above the floor. Therefore, the strength of the arms and shoulders is really important in this position. Upward-Facing Dog Pose is considered a base pose for upward-facing dog pose variations. Urdhva Mukha Svanasana helps boost energy in the body and hence can be included in different yoga sequences.

Complete Boat Pose or Paripurna Navasana in Sanskrit ('Paripurna’ meaning ‘entire or full’, ‘Nava’ meaning ‘boat’, and 'asana' means 'pose' or 'posture') is a yoga posture that strengthens the core muscles, including the abs, back, and hip flexors. The Full Boat Pose is a popular pose used to engage the core muscles by strengthening the abdominals and muscles of the pelvis and lower back. While the Full Boat Pose is a difficult yoga pose to perform for many, the benefits of the pose are long-lasting. There are several modifications and variations that can help you work up to the full pose over time.

Half Lord of the Fishes Pose or Ardha Matsyendrasana, is named after the great yogi Matsyendranath who founded Hatha Yoga. The English name, Half Lord of the Fishes Pose, comes from the Sanskrit words 'ardha' = 'half', 'matsya' = 'fish', 'eendra' = 'king'. This yoga pose has other variations and can be referred to as Half Spinal Twist Pose or Vakrasana (which means twist).

This yoga pose usually appears as a seated spinal twist with many variations and is one of the twelve basic yoga poses (asanas) in many systems of Hatha Yoga. In this yoga pose the spine gets its maximum twist at the upper back with the thighs placed over each other and with the support of the arms the torso gets its twist.