Yoga has been practiced in India since ancient times and is now spread to the whole world. The maximum number of people prefer the yoga practice, and have got various styles with changes. For instance, power yoga, pregnancy yoga, yoga for concentration and many more working on one aspect. Yoga works on every person and that is the beauty of it, no discrimination in this field. The speed gears up with time and regular practice. The physical and mental exercises work together to betterment the individual. There are myths with yoga as well, it is not aerobics. In simpler terms, it’s the relaxation of physical and mental being. there are types of yoga which are regularly being followed, the list is as follow 1. Hatha yoga – The type of yoga includes the ashtanga, power yoga, and vinyasa. The consistency of this yoga is the physical poses and postures are connected with the pattern of inhaling and exhaling. 2. Ashtanga yoga – This yoga requires your physical stamina moving from one pose to another. The best part of this yoga is it can be taught by a teacher and can be practised with teacher or alone. 3. Kundalini Yoga – It is the perfect combination of the breath counts, meditation, postures, and the mantra chanting. This yoga awakens the different energies inside our body. In other ways, it is a good way to charge the inner self. 4. Yin Yoga – Fleming said, there is no movement from one pose to another, it's only lying on the floor on your back or belly. 5. Yog Nidra – it is the meditation pose yoga. It is a low lie on the back and is guided by teachers to focus on the body to have relaxation. The people practicing the yog nidra are inculcated with the ‘let go’ and are encouraged for the total relaxation and peace of the body and mind. Every yoga pose and posture works on the betterment of the body and its part. Let us have a look at the few poses which are also known as the building blocks of the yoga poses. Yoga poses are a proper workout for the mind, body and soul. The poses are as follow 1.Child’s pose – This is a pause position or a calming pose. Use a child pose to take the rest and to focus before you move to the next position. It is a good way to stretch the lower back, hips, thighs, knees and the ankles, relaxing the spine, shoulders and the neck. It is good to do when a gentle stretch is required to the spine, neck and the thighs. The pose can be modified with the use of the cushion or a block or a towel under the ankles if it is uncomfortable. It can be skipped if the lady is pregnant or any major health issue or any injury is there. It should be included in the go to pose whenever the body requires rest during the yoga workout. 2. Downward- facing Dog - As the name suggests, recall the dog standing normally. The downward facing posture works on the strengthening of the arms, shoulders and the back giving a stretch to the hamstrings, the most tired part calves, and the arches of the feet. This posture even relieves the back pain. The best pose to try to relieve the back pain. Can be skipped if you have carpal tunnel syndrome (CTS) or any wrist injury. This pose can be modified to put the elbow down on the ground, transferring the weight to the elbow rather than to the wrist or can be used to make you feel comfortable. The focus should be to evenly distributing the weight through your palm and hips to be lifted up and back away from your shoulders Plank pose – The planks are very commonly done in the GYM as well. It’s an exercise that helps in building the strength to the core, arms, legs, and shoulders. It is good for the abs, toning, and strengthening of the upper body. The knees can be placed on the floor if any modification is required. The focus of mind should be on the imaging of the spine and neck. 3. Four Limb Staff Pose – The variation of the plank pose is a common yoga pose, even known as the sun salutation. A pose where all the learning begins working on the advanced poses of arm balance or any inversions. The pose strengthens the wrist and arms with a good way of toning the abdomen. If you have CTS or pain in lower back, and shoulder injury this pose should be skipped. The pose can be modified for beginners. A good pose to tone your body. 4. Cobra Pose – The best pose I have come across, has a good influence on the back. The back bending pose gives strength to the back muscle, spine flexibility and the chest stretches. One of the poses where the whole body is stretched to strengthen the back. This pose is not suggested to the people who have arthritis in spine or neck or any back injury. The modification can be done with the lifting up a few inches and no straightening of arms. 5.Tree Pose – The tree stands straight tall, follow the nature for the strengthening. This posture helps improving the balance of your body, strengthening the core, thighs, calves, and the main spine. The people with the low blood pressure or any other medical conditions that are affecting the balance. Take the help of the wall for support if required. The focus should be on breath in and out during the hold of the pose. 6.Triangle Pose – The triangle pose is the part of many yoga sequences that helps to build the strength in the legs and gives a stretch the all-major parts of the body, even helping to give the hip and neck mobility. This posture is good for endurance building. This might lead to headache increase and low blood pressure. The modification is required if you are facing neck problems. The arm to be raised towards the ceiling as it helps the buoyant pose. It is included in many yoga sequences. 7.Seated Half-Spinal Twist Pose – The pose of twisting increases the back flexibility with the stretch of shoulders, hips and the chest. Skip it if you have any back injury. This pose is good for relieving the back tension. They are tight around the upper and lower back including their shoulders. 8. Bridge Pose – The back bending pose is done with the muscle stretch and builds the back strength. Many people have the seating job, where they are on the chair and working, it is the best stretch for them as it helps to open the upper chest. The modification can be done by placing the block under the pelvis only if the lower back is creating issues to your body. 9.Corpse Pose – The yoga classes with the set pattern of the poses and will conclude also with the specific pose. This allows the relaxation moment, and is slightly difficult for people to stay in one pose. The practice of this pose makes the body easier to sink into the meditative state. The pose which gives you moments of relaxation. 10. Shav aasan – The aasan or the pose is loved by many lazy people. As it is to do nothing, and lie on the floor like a dead body and just relax every part of the body. It looks easy but it is not. it requires practice to relax the body, initially it becomes painful also. These are a few yoga poses which are commonly used and some are part of Surya Namaskar as well. The Surya Namaskar done regularly of at least 5-10 sets daily always works better for your body. There is yoga and poses, postures for every problem and issue. Yoga in itself is the best workout for the body, mind and soul. Some pointers to remember Maintaining a balanced diet with yoga and regularity always gives you a good result. As a human being we become lazy and try to find excuses for not doing the act. But it should be practiced even few of them, leading to a relaxed day, freshness in thoughts and soul Wear comfortable, breathable, open cotton clothes. It’s a misconception of wearing GYM clothes or tight fitted clothes for yoga. Yoga focuses on the relaxation of body and soul, so tight clothes will not relax you. Fix a time, either morning or evening. When you decide to avoid eating food or anything for at least 30-45 mins, the body won't have the energy to move, only tiredness will be there. Don’t miss to relax yourself.