On June 21st, the International Day of Yoga, let’s recognize yoga not just as a form of exercise, but as a daily ritual for holistic health. Practicing yoga for even 15–20 minutes a day can significantly improve flexibility, boost digestion, reduce stress, and enhance mental clarity. With simple asanas you can build strength, calm the mind, and maintain overall wellness, right from the comfort of your home. Yoga is more than movement; it’s a pathway to balance, healing, and sustainable living.
Introducing you to five essential yoga asanas, perfect for beginners, that you can easily practice at home. Let’s embark on this journey to a healthier and happier you!
1. Tadasana (Mountain Pose)
Benefit: Improves posture, strengthens thighs, ankles, and core
How to Do:
1. Stand tall with your feet hip-width apart, grounding through all four corners of your feet.
2. Engage your core and lengthen your spine, drawing the crown of your head towards the ceiling.
3. Let your arms hang naturally by your sides, palms facing forward.
4. Relax your shoulders and breathe deeply. Hold for 30-60 seconds.
2. Bhujangasana (Cobra Pose)
Benefit: Strengthens spine, opens lungs, stimulates digestion
How to Do:
1. Lie on your stomach with your hands placed under your shoulders, fingers pointing forward.
2. Engage your glutes and press the tops of your feet into the floor.
3. Inhale and gently lift your chest off the ground, keeping your elbows slightly bent.
4. Avoid straining your lower back. Hold for 15-30 seconds, then slowly lower back down.
3. Vrikshasana (Tree Pose)
Benefit: Strengthens spine, opens lungs, stimulates digestion
How to Do:
1. Stand tall and ground through your left foot.
2. Place the sole of your right foot on your inner left thigh, avoiding the knee.
3. Bring your hands to prayer position at your chest or raise them overhead.
4. Find a focal point to maintain balance. Hold for 30-60 seconds, then repeat on the other side.
4. Pawanmuktasana (Wind-Relieving Pose)
Benefit: Relieves gas, bloating, and improves digestion
How to Do:
1. Lie on your back with your knees bent and feet flat on the floor.
2. Inhale and bring your knees towards your chest.
3. Exhale and clasp your hands around your knees, gently pulling them closer to your chest.
4. Relax your shoulders and neck. Hold for 30-60 seconds, gently rocking from side to side if desired.
5. Shavasana (Corpse Pose)
Benefit: Deep relaxation, stress relief, and mental clarity
How to Do:
1. Lie on your back with your legs extended and arms by your sides, palms facing up.
2. Close your eyes and relax your entire body, releasing any
tension.
3. Focus on your breath and allow your mind to quiet.
4. Stay in this pose for at least 5-10 minutes.
