In today’s blog, we are going to discuss eight yoga asanas that help to maintain a healthy life with a healthy body.
Yoga has several health benefits if practiced regularly. It affects an individual physically as well as mentally. Moreover, few asanas per day can bring a significant change in your life.
Here we are listing eight asanas for a healthy body which will keep your body healthy in the long run.
Kapalbhati Pranayama
Kapalbhati Pranayama is one of the poses that do not call for much exertion to perform it. However, it is one of the important aspects of yoga.
Before Practicing Kapalbhati Pranayama
• Do not practice pranayama by imitating anyone. perform it under a certified yoga teacher or Guru
• Try to increase your capacity gradually and not instantly
• It is recommended to know more about Pranayama before commencing its practice
• If you have any breathing problem or disease then please consult your doctor first
Benefits
Kapalbhati Pranayama has multiple benefits including rejuvenating and de-cluttering of the mind. Likewise, It-
• improves the functioning of respiratory organs
• advances the working of liver, kidney, and organs of the digestive system
• is extremely helpful in PCOS and heart problems
• helps in intestinal problems
• gives glowing skin
• lessens day-to-day stress
Dhanurasana (Bow Pose)
The word “Dhanurasana” is consist of two Sanskrit words- 'dhanur' and ‘asana' which mean bow and posture respectively. It is one of the twelve basic Hatha Yoga. Also, it is one of the best stretching back exercises.
Before Practicing Dhanurasana
Dhanurasana has multiple benefits but one should remember the following points before practicing Dhanurasana. This Asana-
• should not be practiced in fluctuating blood pressure
• must not be practiced in severe abdominal surgery
• is not to be practiced in neck injury
• should not be practiced in hernia
• ought to be avoided during pregnancy
• should not be practiced with a filled tummy
Benefits
Dhanurasana is very helpful in gastrointestinal problems. Other than that, it-
• strengthens abdominal and back muscles
• makes the back more flexible
• improves appetite and digestion
• shapes and tones the muscles of legs and arms
• helps in the stimulation of the reproductive system
• helps in constipation
• gives relief in stress and headache
• provides relief in cramps and pelvic pain
Uttanasana (Standing Forward Bend)
The word “Uttanasana” is consist of two Sanskrit words- ‘uttana’ and ‘asana' which mean intense stretch and posture respectively. It is a great Asana to soothe the body and mind.
Before Practicing Uttanasana
Before starting Uttanasana, keep the following things in your mind. Uttanasana-
• is not supposed to be practiced in case of lower back injury or head injury
• should not be practiced in case of heart problems
• must be avoided if one is suffering from joint pains
• practicing should be avoided in case of abdominal hernia, and sciatica
Benefits
Uttanasana is among the best asana that helps to maintain a healthy lifestyle.
Besides, it-
• stimulates the functions of kidney and liver
• improves insomniac conditions
• helps in stress
• stretches the back and shoulders
• helps in osteoporosis
• improves stimulates blood circulation
• strengthens calves and knees
Bhujangasana (Cobra Pose)
The word “Bhujangasana” is consist of two Sanskrit words- ‘bhujang' and ‘asana' which mean cobra and posture respectively. It is considered to be great to practice for all over body fitness. It is also believed to awaken Kundalini.
Before Practicing Bhujangasana
Before practicing Bhujangasana, the following points should be taken into account. This yoga pose-
• is not recommended to practice during pregnancy
• should be avoided during recent abdominal surgery
• is never recommended to be practiced in hernia
• must not be practiced in spinal injuries
Benefits
Bhujangasana is extremely helpful in relieving fatigue. Furthermore, it-
• soothes cervical pain
• strengthens the back, abdomen and hip muscles
• provides relief in headache
• maintains correct body posture
• improves constipation condition
ChaturangaDandasana (Four-limbed Staff Pose)
The word “Chaturanga” is consist of two Sanskrit words- chatur and ‘anga' that means four and limb respectively. Furthermore, “Dandasana” is made up of 'danda' and 'asana' which means staff and asana respectively. It is sometimes also called Low Plank.
Before Practicing Chaturanga Dandasana
Some points to keep into consideration before commencing Chaturanga Dandasana.
This yoga pose-
• should be avoided practicing with an empty stomach
• must not be done in case of a wrist or spinal injury
• is not recommended for those who have Carpal Tunnel syndrome
Benefits
It is one of those yoga asanas that tones down the whole body. Also, it-
• revitalizes the body and mind
• strengthens wrists and makes them flexible
• makes back, arms and shoulders stronger
• increases stamina
• improves the functions of abdominal organs
ViparitaKarni (Inclined pose)
The word “ViparitaKarni” consists of Sanskrit words- ‘viparita’ which means inverted and ‘karni’ which means‘doing'. It is one of the few poses that help in anti-aging with other benefits.
Before Practicing ViparitaKarni
Some factors given below should be taken care of before practicing this asana.
Remember ViparitaKarni-
• must be avoided in case of severe eye problem
• is not advised to practice in case of a recent knee injury
• should not be practiced by hernia patients
• should be avoided by pregnant women
Benefits
ViparitaKarni is quite beneficial for patients of low blood pressure. Moreover, it-
• helps in detoxification of blood
• stimulates immunity
• is helpful in insomnia
• massages abdominal organs
• works as a stress buster
• is therapeutically beneficial for varicose veins
Setu Bandha Sarvangasana (Bridge Pose)
The term Setu Bandha Sarvangasana is a derivative of the Sanskrit words. The setu means “bridge," bandha, means "lock," sarva, means "all," anga, means, "limb," and asana means "pose." It is a basic vinyasa form of yoga.
If one is suffering from any injury or sickness, always consult a doctor.
Before Practicing Setu Bandha Sarvangasana
Always keep the note of following points:
• Perform it under the guidance of a yoga expert
• If one is suffering from any injury or sickness, always consult a doctor
• Setu Bandha Sarvangasana should be avoided in severe back problems
• It helps in the reduction of anxiety and stress
• Pregnant women should practice it strictly under an expert’s supervision
Benefits
One of the most prominent advantages of practicing Setu Bandha Sarvangasana is that it relieves negative emotions and calms the mind. In addition, it-
• is helpful in the treatment of Asthma
• stimulates lungs and abdominal organs
• stretches and strengthens the lower body as well as upper body
• stimulates digestive system
• improves blood circulation
Shavasana(Corpse Pose)
The word “Shavasana” is consist of two Sanskrit words- shav and ‘asana' which mean corpse and posture respectively. It is generally performed in the last session for the relaxation. It is used to reduce tiredness and provide relaxation after a long yoga session.
Before Practicing Shavasana
One should take care of the following things while practicing Shavasana:
• Stay calm and concentrated
• Do not fall asleep
• If you feel drowsy, take fast breaths to avoid it
• Do not lie on your back for long if you have back problems
Benefits
Shavasana is a yoga asana of deep healing. It might be simple to practice but it has multiple benefits. Doing at the end of a yoga practice session, it
• provides relaxation and calmness to the body
• controls blood pressure
• helps to be more concentrated and focused
• makes the body feel rejuvenated
• brings peace to the inner self
These are the eight asanas of yoga which, if practiced regularly, can bring constructive and optimistic transformations in one’s life.
These asanas help you to make you the best version of yourself. To go into a deeper approach, you can join yoga TTC of 200 Hour or 300 Hour level. Besides, if you are new to yoga, you can join yoga for beginners or a yoga studio for proper guidance.
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