7th International Yoga Day: Important Yogasanas and Their Benefits

Yoga is a practice from India that has been around for 3,000 years. It involves concentrating on your breath and doing poses. Yoga is good for strengthening the body and breathing well. People who do it regularly may experience physical and mental benefits as well.

Yoga has benefits for your body. You can do it outside, inside, and with other people. It is good for you. Doctors say that it is a type of medicine called Complementary and Alternative Medicine (CAM).

The United Nations proclaimed that 21 June is International Yoga Day. This year the theme is “Yoga for Well-Being.” The idea is that people should do yoga to improve their health, especially in light of the COVID-19 pandemic.

Yoga is often misunderstood as being only physical. You might think that it helps you get a better body or be more flexible. But it can also help you be happier and calmer. You could use yoga to help you lose weight, get a strong body, or to feel more peaceful.

Tadasana

Tadasana

This is the basic standing pose. It teaches you how to stand, and it can help you feel good about your body. Stand with your feet together, tighten the knees, make sure that your stomach is pulled into the spine, and make sure that your chest is lifted up but not too high. Also, make sure you have relaxed shoulders and keep them away from your ears.

Benefits: It can fix your posture and make your body more straight.

Uttanasana

Uttanasana

Stand in the Tadasana pose. Inhale and stretch your hands up. Exhale, reaching down with your hands to touch the ground. Try to press down with your palms.

Benefits: This pose helps the liver, spleen, kidneys and abdominal region. It also stretches the hamstrings and back.

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Adho Mukha Svanasana

Adho Mukha Svanasana

Lie down on the floor on your stomach. Put your hands near your chest, and then, when you breathe out, try to raise yourself off the ground. Straighten your arms and press the heels of your feet against the ground to help with this movement. Keep straightening until you make a ‘V’ shape with the body.

Benefits: This exercise calms the brain and will help reduce stiffness in your shoulder. It also tones your legs.

Urdhvamukha Svanasana

Urdhvamukha Svanasana

Lie down with your feet pointed toward the ceiling. Inhale and stretch your arms up, lifting your head and trunk. When you’re ready, push your head and trunk as far back as they can go without resting your knees on the floor.

Benefits: Stretching your back can help you feel better. Stretching relieves stiffness and increases your energy.

Utthita Trikonasana

Utthita Trikonasana

Stand in Tadasana pose. Keep your feet around three feet apart and turn the right foot to 90 degrees, turning the left foot slightly to the right and lifting both arms sideways. Bend to your right, bringing your right hand towards your ankle with both legs straight–repeat on another side.

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Benefits: Utthita Trikonasana is a yoga position that is good for back pain and stomach problems. It will make your spine more flexible and will also help with digestion.

Utthita Parsvakonasana

Utthita Parsvakonasana

Stand in Tadasana. Put your feet four feet apart. Stretch the hands sideways and bend the right knee at a 90-degree angle until it does not go past your ankle. While you are exhaling, put your right hand on the ground outside your right foot and stretch out your left arm in a diagonal line over to the left ear. Repeat with another side.

Benefits: Utthita parsvakonasana is an excellent pose that tones and strengthens the legs, improves lung capacity, and relieves arthritis.

Utkatasana

Utkatasana

Stand in Tadasana pose. Stretch your arms straight over your head. Join the palms and exhale as you bend your knees and lower your trunk to parallel to the floor.

Benefits: This exercise helps with your abdominal organs, back and legs.

Dandasana

Dandasana

Sit on the floor with your legs stretched out in front of you. Keep them straight without bending the backs of your knees. Lift your chest and keep your shoulders relaxed. Put one hand on each side of your hips, palms down.

Benefits: Dandasana helps to tone the abdominal organs, the spinal, leg and chest muscles. It is good for those who have asthma.

Paschimattanasana

Paschimattanasana

From the Dandasana pose, stretch your arms forward and grab your toes. Stretch the spine upwards towards your legs with your head lifted. It would help if you tried to stretch the spine from your buttocks.

Benefits: Paschimattanasana soothes the adrenal glands, activates a sluggish liver, stimulates the ovaries and uterus. It tones the abdominal organs and helps detox your body.

Janu Sirsasana

Janu Sirsasana

From Dandasana, bend your right knee and bring the toes of your left foot close to your bottom. Stretch up with your hands and reach forward to touch the toes of the left foot. Try to stretch as if you were doing a backbend all along your spine from this position.

Benefits: Janu Sirsasana is a yoga pose that helps stabilize blood pressure, correct the curvature in your spine, tone your abdominal organs and stretch your spine and hamstrings.

Baddhakonasana

Baddhakonasana

From Dandasana, bend your knees and bring your feet together near your pelvis. Use your hands to grab your feet. Try pushing both knees down by pressing the tops of your thighs firmly onto the floor.

Benefits: Baddhakonasana strengthens your hips, helps prevent hernia, keeps your ovaries healthy, helps with irregular menstruation and helps to treat urinary tract disorders.

Sarvangasana

Sarvangasana

Lie down on the floor on your back. Lift the legs straight and holding them in place; try to make your legs go all the way up towards the ceiling. Eventually, you should feel your chest press into your chin. Do not let any of your weight fall onto your neck and shoulders. One way to do this is by bending one of your arms at a time to have more support and hold you up better.

Benefits: This asana helps the thyroid and parathyroid glands work properly. It also helps to detox the body. It is called “Queen of Asanas” because it is good for you. But if you have high blood pressure, cervical problems, or a heart condition, do not do this asana. Women should not do this pose when they are menstruating (period).

Halasana

Halasana

From the Sarvangasana pose, bring the legs down to touch the ground behind you. Interlock your fingers and keep your hips lifted. Stretch your arms away from your armpits, then stretch them even more by bringing them towards the front of yourself. Bring your legs to their fullest length by stretching from the buttocks all the way back to your heels on the floor.

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Benefits: This helps to get rid of fatigue and make the abdominal organs work better. It also helps with thyroid and parathyroid glands.

Savasana

savasana

Lie down on the floor and relax. Then keep your legs apart and hands away from your body with the palms facing upwards. Shut your eyes and concentrate on relaxing each muscle in your body.

Benefits: It helps to reduce stress and insomnia. It soothes the nervous system. It can give you peace, calm, and blissful feelings.

About Jessica J

Medically Reviewed by Dr. Jessica J. Follow me on Pinterest & LinkedIn.

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