Which yoga is best for health

Which yoga is best for health?

Which yoga is best for health? Yoga is bonzer to physical health as well as mental health.

  • physically – to improve your strength, balance, and flexibility
  • mentally – for tackle depression, anxiety, and stress

Taking care of our mind, body, heart, and soul are very important aspects of being a happy and healthy human being, regardless of our age. There is no doubt that as we age, our bodies and minds undergo changes that can lead to:

Changes in body and mind

It’s natural as we age, our body and mind experience the following changes :

  • fatigue,
  • rusted joints,
  • sluggish reflexes,
  • loss of elasticity,
  • loosening of muscles, and
  • memory loss.

“Yoga means addition – addition of energy, strength and beauty to body, mind and soul.” — Amit Ray

We need to pay more attention to maintaining our physical and mental well-being. Yoga poses are a fantastic way to enhance strength, flexibility, stability, mobility, and wellness. With all these benefits as well as many more to offer, yoga leaves you feeling profound yet subtle. Here are some of the top ten benefits of Yoga:

Benefits of Yoga :

The benefits of Yoga are as follows :

  • Yoga improves the immune system
  • Yoga works on balance, flexibility, and posture
  • Yoga promotes self-care and self-awareness
  • Yoga provides peace of mind and improves focus as well as concentration
  • Yoga helps for healthy hair and glowing skin
  • Yoga Protects your spine and heart
  • Yoga opens your lungs
  • Yoga helps you to develop inner strength
  • Pain can be relieved with yoga
  • Yoga promotes deep sleep

Numerous yoga postures are part of the ancient holistic well-being practice, and they can be incorporated into our daily practice for our mental and physical well-being. We have come up with a list to provide you few easy yoga poses that you can incorporate into your daily morning routine only for 30 minutes to ensure a healthy life. Following is a list of yoga poses that can assist you in attaining a healthy body. If you want to learn more about these poses, have a look below:

Yoga Poses for health:

Check out these simple yoga poses designed to stretch your muscles, relieve pain, refresh your mind, and rejuvenate your body. Here we go :

  1. Malasana ( Garland Pose)
  2. Balasana( Child’s Pose)
  3. Bhujangasana ( Cobra Pose )
  4. Dhanurasana ( Bow Pose )
  5. Savasana ( Corpose Pose )
  6. Apanasana ( Knees to chest Pose )
  7. Utkatasana ( Chair Pose )
  8. Uttanasana ( Forward bending Pose )
  9. Adho Mukha Shwanasana( Downward facing dog Pose )

NOTE: Do warm-up before yoga practice to avoid injuries.

“Yoga is a light, which once lit will never dim. The better your practice, the brighter your flame.” — B.K.S. Iyengar

1. Malasana ( Garland Pose)

Malasana or garland pose is a yoga squat that targets the entire lower body. Malasana can stretch ankles, groins, and the lower back, as well as strengthen hamstrings, quadriceps, and calf muscles. As a result of its physical, mental, and spiritual benefits, yoga has a lot to offer.

  • Benefits :
  • Strengthens the lower back
  • Tones the belly
  • Release tension in hips and knee
  • Stretch the groin and lower back
  • How to do Garland Pose:
  • Lay down on your stomach on the yoga mat.
  • Put your palms downward nearby your shoulder and hug your elbows into your sides.
  • Place both legs behind you so that your knees touch the mat and the tops of your feet are resting on the floor.
  • Now, press your feet and thighs firmly into the floor.
  • Now, you lift your chest off the floor on your inhale by straightening your arms.
  • Hold this position for 30 – 60 seconds then Exhale and get back to step a.
  • Repeat this yoga asana 5 times then move to the next posture with long breathing.



2. Balasana(Child’s Pose )

Balasana or Child’s pose appears to be simply a resting position which might provide a nice stretch to the back. The posture is extremely rejuvenating and restorative to the body and mind, and can even be used to strengthen certain targeted areas of the body.

  • Benefits :
  • Calm your mind, reducing anxiety and fatigue.
  • Increase blood circulation to your head
  • Relieve back pain
  • Stretch the spine, thighs, hips, and ankles.
  • How to do Child’s Pose:
  • Sit on the yoga mat with knees and hips is on the feet.
  • Move forward towards the mat hands should be straight and your head touch the mat.
  • Fingers should be spread on the mat and hips should be on the feet.
  • Hold this position 30 seconds – as long as you.
  • Back to step1. Then proceed to the next pose with a long breathe.

3.Bhujangasana (Cobra Pose)

Bhujangasana or Cobra pose is a reclining back-bending asana in Hatha Yoga that strengthens the vertebral column and stretches the shoulders, abdomen, thorax, lungs, and thoracic cavity. Desk employees who are constantly seated on chairs and computers can benefit from Bhujangasana.

  • Benefits :
  • Improve flexibility and posture
  • Relieve stress and fatigue
  • Relieve back pain
  • Stretch the abdominal region
  • How to do Cobra Pose:
  • Lay down on your stomach on the yoga mat.
  • Put your palms downward nearby your shoulder and hug your elbows into your sides.
  • Place both legs behind you so that your knees touch the mat and the tops of your feet are resting on the floor.
  • Now, press your feet and thighs firmly into the floor.
  • Now, you lift your chest off the floor on your inhale by straightening your arms.
  • Hold this position for 30 – 60 seconds then Exhale and get back to step a.
  • Repeat this yoga asana 5 times then move to the next posture with long breathing.

4. Dhanurasana (Bow Pose)

Dhanurasana or bow pose allows you to feel energetically loaded, locked, and ready to take aim as you bend back and open your chest and shoulders to counteract the time you spend hunched over your computer.

  • Benefits :
    • Improves digestion and posture
    • Cure menstruation disorder.
    • Strengthens your upper back.
    • Stretch the spine, hamstrings, and abdominal region
  • How to do Bow Pose:
  • Lie on your stomach with your feet apart, in line with your hips, and your arms by the side of your body.
  • Fold your knees, take your hands backward, and hold your ankles.
  • Lift your chest off the ground, and pull your legs up and towards the back.
  • Look straight ahead with a smile on your face
  • Hold the inhale breathe and this position for 10 seconds.
  • Exhale and release the ankles and relax

5. Adho Mukha Shwanasana (Downward facing dog Pose)

Adho Mukha Shwanasana or downward-facing dog pose is one of the most popular yoga poses. It appears very simple yet can be quite challenging and complex. It requires quite a bit of strength and works your entire body. It has lots of health benefits.

  • Benefits :
    • Stimulates blood circulation.
    • Stretches the back of the body
    • Strengthens the whole body
    • Calms mind
  • How to do Downward facing dog Pose:
  • Stand on the yoga mat, keep the legs a hip-width apart.
  • Go down with your hands, shift to balance on your hands, and feet. Your hands shoulder-width apart and spread your fingers wide.
  • Increase the stretch of your spine. Tilt your pelvis inward to feel a further stretch in your hamstrings (thigh muscles in between the hip and the knee).
  • Hold this position for 30 seconds and release.
  • Then move to the next posture with long breathing.

6. Apanasana (Knees to chest Pose)

Apanasana or knee to chest pose involves drawing one or both knees toward the chest. Apana is the body’s downward-moving vayu energy. This pose encourages the flow of apana in its natural direction to relieve gas and constipation.

  • Benefits :
  • Reduce intense anger
  • Relief from tension
  • Relieve from bloating and acidity
  • Reduce body toxins
  • How to do Knee to chest Pose:
  • Lay down on your back on the yoga mat.
  • Gently pull the knees in toward the chest.
  • As you inhale, release the knees slightly away from your chest; as you exhale, hug them close.
  • Repeat this yoga asana 5 times then move to the next posture with long breathing.

7. Utkatasana (Chair Pose)

Utkatasana or chair pose may seem easy and comfortable to sit in a chair. But trying to sit in an imagined chair might be a challenge! This is basically what we do in Chair Pose. It’s a powerful pose with an intense posture.

  • Benefits :
    • Form heat in the body
    • Develop core strength
    • Open shoulders and chest.
    • Protect the knee joint by building stability.
    • Improve breathing.
  • How to do Chair Pose:
  • Stand straight on a yoga mat, your feet slightly wider than hip-width apart, and your arms at your sides.
  • While inhaling, lift your arms near your ears, allowing your wrists and fingers to be as long as possible.
  • Keep your shoulders down and your spine neutral.
  • Breathe out as you bend your knees, keeping your thighs and knees parallel.
  • Hold your head and neck in line with your torso and arms as you lean your torso forward.
  • Your thighs should form a right angle with your torso.
  • Hold this position for 30 – 60 seconds then Exhale and get back to step a.
  • Repeat this yoga asana 5 times then move to the next posture with long breathing.

8. Uttanasana (Forward bending Pose)

Uttanasa or forward bending pose allows the unusual scenario for blood to rush to your head instead of your feet, providing a rejuvenating boost of oxygen to your cells.

  • Benefits :
  • Strengthen the thighs and knees
  • Keep spine strong and flexible
  • Relieve stress, anxiety, depression, and fatigue.
  • Stretch the hips, hamstrings, and calves
  • How to do Forward bending Pose:
  • Stand on the yoga mat, keep feet apart hip-width parallel.
  • Bring your face toward your knees as you bend forward from your hips. Exhale as you bend.
  • Now, feel your legs tightening and softening your knees.
  • Hold this position for 20-30 seconds then Exhale and get back to step a.
  • Repeat this yoga asana 5 times then move to the next posture with long breathing.

9. Savasana (Corpose)

Savasana or Corpose promotes relaxation and provides rest to your body. This might seem very easy but Shavasana is often regarded as the most difficult pose to achieve. After a yoga session, you are likely to skip it. But the benefits it offers to your body are beyond compare.

  • Benefits :
    • Relief from stress, fatigue, depression, and tension.
    • Relax muscles
    • Improve concentration
    • Calms the mind and improve mental health
  • How to do Corpose:
  • Lay down on your back on the yoga mat.
  • Your arms should be at a 45-degree angle to your body.
  • Breathe deeply through your nose and close your eyes, letting your body become soft and heavy so it can sink into the ground.
  • Relax your body by feeling it rise and fall with each breath.
  • Let the breath, the mind, and the body move deeper and deeper into relaxation.
  • Stay in this position for 5-10 minutes.
  • Slowly deepen the breath and slightly come to the seating position and feel the moment. Be happy and healthy.

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