The Only Yoga Poses You’ll Ever Need

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So you’re an aspiring yogi. Or, perhaps you’re a seasoned one that’s been practicing for a while. Whether a beginner, or advanced, many don’t know that of the almost a hundred poses – you only really need 10 for a strong practice. The following poses are those 10, along with the benefits of doing them. Practicing these just a few times a week will be one of the best things you can do on your path to enlightenment.
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Malasana (Yoga Squat)

Get into a squatting position with your toes out, your heels in, and your hands in the prayer position squarely in front of your chest. Great for women that are pregnant, this pose stretches your calves, back, and inner thighs. It’s also great for opening the pubic symphysis in your pelvis.
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Half Moon

For this pose you’ll want to balance on the right leg and right hand, with your left leg parallel to the ground. Then extend your left arm up and hold. This balancing pose is excellent for the nervous system, as it activates regions in the brain that help keep us balanced.
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Alternate Nostril Breathing

A popular exercise in Kundalini yoga, this breathing technique is to be done in a comfortable seated position. By doing this, you bring equilibrium to the two branches of your autonomic system. In other words, it relieves you of much stress and anxiety.
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Gratitude Meditation

Gratitude is something that seems to be depleting daily. But this form of meditation will help foster and grow it within you. By focusing on all the things you genuinely feel grateful for, you ward off mental aliments such as anxiety and depression.
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Camel Pose

Sit on your knees with your hips wide apart. Then place both hands on either your lower back or your heels, depending on how flexible you are. The purpose of this pose is to help increase lung capacity, as well as stimulate your adrenal, pineal, pituitary and thyroid glands.
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Bound Angel

Simply sit on the floor, and with the soles of your feet together, let your knees drop towards the ground. Then stack your shoulders over your hips, and keep your spine straight. This pose is perfect for relieving menstrual cramps, along with helping prostate disorders by helping to circulate energy throughout the pelvis.
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Warrior 1

Stand with your feet approximately 4 to 5 feet apart. Point your toes forward, slightly angling your back foot. Your front knee should be stacked right above the front ankle, and your front thigh parallel to the ground. Then extend both arms high overhead while moving your chest and hips slightly forward. No other pose is better for you abs, and is excellent for relieving tension throughout your body.
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Wheel Of Vitality

First, open your arms out. Second, press your hands towards the sky. Third, sweep your hands down and towards the back foot. Fourth, make big circles with your arms, alternating between them, and repeating this motion three times all while maintaining a steady squat position. Doing this pose greatly improves your cardiovascular system, improving the flow of blood and your breath.
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Half Lord Of The Fishes

With a bend in your left knee, cross your right foot overtop of your left. Then with your right hand on the floor for support, bend your left elbow and place it on your right thigh and twist. This pose is great for your digestion, as well as relieving back pain.
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Forearm Plank

This pose is like a push-up, but with your forearms. Just place your elbows flat on the floor under your shoulders, and keep your back perfectly straight. This pose is the king of core exercises, which is crucial to your body’s overall strength. It’s also known to keep your skeletal system strong, and even prevent osteoporosis.
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Health & Fitness Tip/Fact #1

Does it often feel like despite regular sessions in the gym and all the healthy meals you're eating you still are not making progress? Sometimes the scales can be slow to show results, but this doesn't necessarily mean you aren't moving forward. The trick is looking at some of the more subtle signs (like your pants fit) to prove you are making progress thus motivating you to stay focused and committed.

Health & Fitness Tip/Fact #2

If you've been doing your workout program for a while now and have been reading up on the exercises to include that will help make your workout maximally useful, you likely know by now squats are a must-do for success. Squats are going to hit every single muscle in your lower body, all while boosting your metabolic rate, so you burn fat while building unparalleled levels of strength.

Health & Fitness Tip/Fact #3

If you're going through your workout sessions and seeing relatively good results but still feel you could be seeing more, it would be worth your while to kick things up a notch. How can you do that? Cardio bursts! Cardio bursts are a technique bringing cardio training to your strength training workouts, giving you the best of both worlds while also increasing your metabolic rate more significantly than it otherwise would be. Increasing your metabolic rate translates to you burning more calories both during as well as after the session is over.