International Yoga day

International Yoga day: 10 Yogas for a better health and life


Today, 21 June celebrated as International Yoga Day, most of the celebrities, politicians, and people all over the world practice yoga with full enthusiasm. More than 200 million people around the world practice yoga, the majority of them in India. Originated in India, Yoga is a way of living life positively. It is an ancient practice which enhances your life physically, mentally and spiritually. The word yoga symbolizes the unity of mind, body, and spirit.

Tranquility is quite essential for people these days given the amount of stress and chaos they are surrounded by. The state of ultimate bliss can only be achieved by practicing yoga exercises. It balances all the levels of the body including mind, energy, and emotion. It regularizes the functioning of all the organs in the body and keeps away the countless ailments at both physical and mental level. Make yoga a regular part of your life with the right body movement and breathing to stay fit and healthy forever.

Ideally, yoga should be practiced early in the morning. Practicing the various Asanas strengthens the body and mind, sharpens the mind creating a feeling of well being. The feeling of well being creates outer and inner relief. Yoga has a big impact on our daily lives as it works on five basic principles Asana (postures), Pranayama (Breathing control), Shavasana (Relaxation), Sattvic (Right Diet), and Dhyana (Meditation). It is only when these 5 basic principles are followed that one can get optimum health.

There are countless asanas you can add to your routine. We have picked up a list of 10 basic Yoga poses for you to do.

Balasana (The Child’s Pose)


Kneel and bring your chest down onto your thighs and your forehead to the floor. Your arms should stretch by your side with your hands next to your feet. Slowly breathe in through your nose and notice the back of the chest expanding and the ribs widening. As you exhale, try to sink the buttocks back down toward the heels feeling the spine gently bend over the thighs. Breath around 5-10 times, or as long as you feel good.

Bidalasana (The Cat Pose)

Bidalasana-The Cat Pose

Move into a tabletop pose with the wrists directly below the shoulders and knees below the hips. Push the palms into the mat to make sure your shoulder blades are broad. While inhaling, look forward and reach the tailbone toward the sky. While exhaling tuck the chin to the chest and reach the tailbone to the floor. Continue through this movement. Allow the breath to lead and feel the entire spine being massaged. Try to keep the creases of the elbows facing each other to protect the joint from hyperextension. Breathe through 5 rounds.

Trikonasana (Triangle Pose)


From the standing position, widen your foot to about a leg-length. Turn the right foot out to the side, so that the heel is aligned with the center arch of the left foot. Keeping the arms parallel to the ground reach out to the right side. Keep both legs straight with the thighs engaged. When you can’t reach any further, align the arms so that they are in one line. The chest remains open and the torso stretches. Breathe 5 rounds here and then repeat on the other side.

Naukasana (Boat Pose)


Lie down on your back with your legs close to each other. Keep your hands on the thighs or next to the thighs on the floor. Inhale and raise your head, arms and head in a straight line off the floor at a 30-degree angle. Keep the toes pointing upward.

Dandasana (Plank pose)


Lie down on the abdomen and bring the elbows under shoulders. Get in the push-up position and place your forearms on the ground. Inhale and lift the body off the floor with support from your hands and toes. Squeeze your glutes and tighten your abdominal muscles. Keep the neck and spine straight. Hold the pose for 5-7 abdominal breaths.

Adho Mukha Svanasana (Downward Dog Pose)

Adho Mukha Svanasana

Come down on all fours that is your both legs and both hands. The palms under your shoulder, tuck the toes and lift the hips into the air. The chest moves back toward the thighs. Relax the head and keep the arms straight. Roll the shoulders away from the ears.

Bend the knees and start to walk with one heel down at a time. It is important to keep the hips higher than to get the soles of the feet to the ground.

Uttanasana (Standing Forward Bend Pose)


Walk your hands towards the feet. Bend your upper body towards the feet. The neck and head should be relaxed and the knees should be bent to start with. As you inhale find stretch through the spine and while exhaling move the head slowly towards the feet. Breathe 10 rounds here.

Paschimottanasana (Head to Toe)


Sit with your outstretched legs and flexed toes. Inhale and raise your arms. Exhale and pull the navel in. Stretch the spine forward from the hips. Hold the toes with your hands, bending the elbow outward or downward. Focus mainly on your abdominal breathing.

Viparita Karani (Inclined pose)

Viparita Karani

Lie straight on your back. Join both the legs and lift them up. Lift your lower back by taking the legs slightly behind. Support the back by placing the palms on the lower back with elbows on the ground. Keep the legs perpendicular to the floor and your back inclined at an angle of 45-60 degrees with the floor. Breathe normally. Start with doing it for a minute and slowly increase your time limit up to 10 minutes.

Dhanurasana (Bow pose)


Lie down on the floor on your stomach. Stretch your hands backward to hold the feet. Try to pull your body in a backward position.

Today on International Yoga Day, let’s make people aware of the system of yoga and encourage them to follow a spiritual lifestyle, a life that is healthy. Let’s take this oath to stay healthy with peace and make this International Yoga Day a day of harmony. Let people realize the worth of oneness.

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