Yoga asanas that you must do every day – Times of India

With the second wave of the pandemic still on and people are homebound, fitness enthusiasts are doing all they can to make the most of at-home-exercises. Mansi Gulati, yoga and mindfulness practitioner, says, “There are certain poses that you should be doing every day to help your body recharge and feel less tense throughout the day.”

Multiple studies have found that yoga is among the most effective and natural immunity boosters that can lead to a healthy body.

Kaavita Das, founder of a wellness academy and an experienced yoga trainer adds, “Lack of sleep, poor nutrition and life stress everything leads to a weakened immune system and vulnerability to sickness and stress more than anything. It completely leads to a breakdown in the body’s ability to defend itself against any bacteria or viruses and that’s what Covid is thriving on, a weakened immune system.”

She stresses on the importance of breathing. “Take out the time in the beginning and the end of any yoga session or just once in a day breathe deeply for at least two to three minutes and you can see the difference without moving a muscle,” says Kavita.
Try the following asanas daily..
Also known as the Child Pose, this one begins by keeling on the floor with toes together and your knees hip-width apart. “Now, rest your palms on top of your thighs. On an exhale, lower your torso between your knees. Extend your arms alongside your torso with your palms facing down.
Relax your shoulders toward the ground. Rest in the pose for as long as needed,” explains Mansi.


Relaxation is essential to one’s body. The child pose helps relieve your back, hips, and neck by stretching and soothing them out all at the same time. During this pose, it is important to breathe.


Chakrasana, also known as the Bridge pose or the wheel, is one of the most traditional forms of asanas. OP Tiwari, senior yoga master says, “This can be performed by bending backwards and balancing oneself on ankles and thighs. This back bending posture engages the whole body and stretch opens up the heart which helps in releasing sadness and depression.”

This helps in strengthening the abdominal muscles and the digestive system is regularised. This also improves waist pain and the spine is made flexible. Chakrasana makes space for positive energy and thoughts in our mind and body, increasing the energy level externally and internally. “However, patients dealing with high blood pressure, spondylitis are advised not to practice this form,” he adds.


Also known as the Easy Pose, this one is easy to do. Mansi explains, “Sit on two folded blankets with your legs extended in front of you. Bend your knees, and cross your right shin in front of your left shin. Move the knees closer together until your feet are directly underneath them. Fold forward over your legs. Stretch your arms fully forward and place them on blocks.”


It helps you regulate your breathing, which is soothing for the body, stretches your hip wide open, and helps straighten your alignment in your back.


This is commonly known as the Cobra pose and it is said to be a solution to a lot of problems that are faced in diseases starting from Asthama to Dyspepsia and to other diseases. Senior and well-known yoga teacher Subodh Tiwari explains, “The exercised muscles gain in health and keeps the spine elastic. This pose has a good effect upon the deep muscles that even a single successful attempt at it relives in aching back. The interesting fact about the asana is that the part of the body that leaves the ground first will return to the ground last.”

Experts say that the cobra posture can go a long way alleviating stress, anxiety and even depression. Tiwari adds,”It improves menstrual irregularities and invigorates the heart. A wave in contraction or relaxation traveling up and down the spinal column is the principal feature of this pose. People suffering from tuberculosis, hyperthyroidism, hernia, peptic ulcer should not practice the asana without any expert’s guidance.”


Begin by lying flat on your back on a smooth surface, ensuring that your feet are together, and your arms are placed beside your body. Take a deep breath. Hold the asana while you breathe normally. Exhale and release the pose after you rock and roll from side to side about three times.


Mansi says, “It strengthens abdominal muscles and reduces belly fat. It massages the intestines and other abdominal organs. It tones the arm, leg, and buttock sit aids weight loss.

It promotes digestion and relieves constipation and strengthens the back.”


Yoga can benefit your body in numerous ways. Right from aiding in the control of your breathing, to practicing relaxation and improving your balance.

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