Types Of Asanas: Tadasana Padmasana & Uttanasana For Mindful Living

If you have decided on your health and fitness goals for this year and are all set to fulfill them, we’ve got your back. Aditya Birla Health Insurance presents #YogaBAE or Yoga Before Anything Else, a week-long yoga campaign in the run-up to the International Day of Yoga.

What you need to know:

What is tadasana?
What is padmasana?
What is uttanasana?

Yoga can be your way out whenever you feel overwhelmed by ongoing distractions. Today, Mayuri Salian, a certified yoga instructor, brings four yoga techniques to help you stay flexible.

**What is tadasana?**

Tadasana, or the mountain pose, is one of the most popular types of asanas. It is a great foundational pose for everyone. This pose works your entire body and strengthens your muscles. In addition, practising tadasana benefits your mental state and boosts your energy levels.

Steps to do tadasana

Follow these steps to practise tadasana, one of the most popular types of asanas:

Follow these steps to practise tadasana:

Start by standing straight on the flat ground with your feet apart.
While inhaling, lift your arms to your shoulders and heels slowly.
Lock your hands and rotate your wrists.
Balance yourself for 10 seconds.
Release your heels, hands and relax.
Repeat this for 4-10 breaths.

Now that we know how you can do this yoga posture let’s understand how regularly practising tadasana benefits you.

Tadasana benefits

Here are some of the tadasana benefits that you can reap if you practise it daily.

Promotes your energy levels, groundedness, stability, and body awareness
Improves your body coordination and balance
Strengthens and tones your muscles
Helps in reducing sciatic pain
Helps cultivate a sense of inner peace

**What is padmasana?**

Padmasana, or the lotus yoga pose, is one of the most effective types of asanas. It opens up your hips and improves flexibility while calming your mind and relieving minor physical conditions. It also allows you to get more mental clarity.

Steps to do padmasana

Here are the padmasana steps that you can follow for increased mental clarity:

Sit cross-legged on the floor in a meditation pose and ensure your soles are pointed upwards and your heels close to the abdomen.
Keep your spine straight and rest your hands on your knees in a mudra position.
Hold this posture while taking long and deep breaths.

Padmasana benefits

Practising padmasana and these types of asanas can give you long-term health benefits

Enhances your mental state and helps in managing anxiety and depression
Reduces menstrual complications
Improves your joint health
Improves concentration and relaxes your mind

**What is uttanasana?**

Uttanasana, or the Standing Forward bend, is one of the most popular types of asanas in hatha yoga. It’s a simple pose that can help you improve your spinal health, back pain issues, and hamstrings.

Steps to do uttanasana

Here are the uttanasana steps that you can follow to get enhanced productivity in your life.

Join your legs, inhale and stretch your body up.
While exhaling, bend down and touch the ground with your hands.
Try touching your forehead on your knees and remain in this position for 10 seconds. Make sure to align your hip and toes.
Raise your body and come back to the standing pose while inhaling.
Relax your arms and continue these steps to finish a uttanasana set.

Uttanasana benefits

Improves your spinal health, hips, core strength and hamstrings
Calms your mind and helps cultivate mindfulness
Enhances your joints, knees and muscle health

Practising these asanas and pranayamas can help you enhance your concentration level and soothe your mind. Performing this ancient practise daily can enhance oxygen flow in your body and make you more active.

Reclaim your focus with #YogaBAE or Yoga Before Anything Else. Practising these exercises can help with productivity and reduce distractions.

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