6 Simple Yoga Asanas You Must Practice For A Healthier Life

(Last Updated On: August 21, 2017)

It is not always easy to attend that yoga class. Be it a late night at work or any other thing, sometimes that yoga practice time just does not happen.

There is no reason, however, not to do a bit of yoga throughout the day. In fact, you can get almost the same benefits that you get from a conventional yoga class by spending a few minutes during the day doing a backbend, warrior pose or pigeon pose.

Here are six yoga asanas for you to do every day so that you remain fit and fine.

  1. Om Mantra

In order to practice ‘Om Mantra’, you have to position yourself in Padmasana. Close your eyes and bring both of your hands in Gyan Mudra. Touch the tips of your thumb with the tip of your index finger. Your neck and back should be straight at all times.

Relax all the muscles of your body and keep yourself in a still position. Take a deep breath and without pausing, say ‘Om’. Concentrate on pronouncing the ‘Om’. Start with five minutes in each sitting and then increase it by 10 to 15 minutes.


  • Helps to cure high blood pressure, migraine, tension, constipation, etc.
  • Regular practice also helps in overcoming the problem of stammering.
  1. Thunderbolt pose

Place yourself on the floor in a kneeling position. Bring your big toes together and spread out the heels. Lower your buttocks to rest them comfortably on the seat made by the feet.

Straighten your neck, head, and shoulder. Keep your eyes closed. Place your hands with the palms facing down on your knees. Do it post meal for a minimum of 5 minutes.


  • This is the only asana which can be done after meals. Doing this asana keeps gastric problems at bay.
  • It helps in curing tension, high blood pressure, heart diseases, pain in the legs, knees, and calves.
  1. Bow pose

Keep your feet and legs together and lie flat on your stomach with your hands and arms at the side of the body. Twist your knees and bring your heels closer to the buttocks. Place your chin on the floor and clasp your hands around the ankles.

Then take a deep breath and pull your hands and legs in opposite directions. Support your body using the floor. Hold this position for as long as you comfortably can and then slowly lower your head, chest, and legs to the starting position. Do it at least three times a day.


  • This asana helps in improving digestion by massaging the liver and abdominal organs and muscles, which stimulates gastric secretions.
  • It helps in managing menstrual disorders, diabetes, back pain and neck pain.
  1. Nadi Shodhana Pranayama

Seat yourself in a comfortable meditative posture while keeping the head and spine upright. Relax your entire body and close your eyes. Then using your right thumb, close the right nostril and breathe in using the left nostril.

Then close your left nostril with your ring finger and remove the thumb on the right nostril while using the right nostril to breathe out. Next, use the right nostril to breathe in. Releasing the left nostril completes one round of Nadi Shodhana Pranayama. Do a minimum of 20 rounds to achieve maximum benefits.


  • This pranayama increases your vitality and lowers stress and anxiety levels.
  • This pranayama is highly beneficial for reducing depression.
  1. Shavasana

Lie on your back. Straighten your legs while keeping both feet apart. Let your fingers curl up slightly and keep your toes facing outward. Your head and spine should be in a straight line.

Close your eyes and relax the entire body. Allow your breathing to become rhythmic and relaxed. The duration of this asana should be a minimum of 5 minutes.

  1. Downward Dog Stretches

Downward dog stretches out your back, arms, and legs. Start by placing your hands and knees on the floor with a neutral, flat spine. After that, tuck in your toes, raise up your hips, and get your ears in between your arms and look down to your thighs.

Then put your heels back on the ground, and pedal your feet to work your hamstrings and calves. Hold this position for three breaths before returning back to your hands and knees.

The epicenter of a healthy life is often healthy life style habits. An integral component of a healthy life should also include timely vaccinations, doctor services when required, and enrolling oneself in a good health and nutrition program that helps you manage your health in the best manner possible. To get a great head start on your health journey call 1800 121 2323.




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