It’s a proven fact the more you nurture your body, the healthier your mind is. Physical fitness increases
the supply of oxygen to the brain, enhances the production of feel-good endorphins in the mind, and
promotes healthy organs. For this very reason, it is no surprise that people with robust physical body
enjoy a higher level of mental agility and calmness.
The miraculous science of yoga endows the human race with strong, lean body, and a peaceful, healthy
Add these five yoga poses in your daily routine and you can stay young, energetic all your life.
Sarvangasana is one of the best and most important asanas in Hatha Yoga. It has a huge amount of
benefits which cover all the body systems.The meaning of sarva is Entire; anga is Parts of the body and
asana means yogic posture. In English, it is known as Shoulder stand yoga pose. It is playing a pivotal
role for the overall functioning of the body. It is known as ‘Mother of All Asanas’, which indicates its
benefits and significance.
How to do it ?
1.Lie down in the supine position or lying on your stomach.
2.Raise your legs slowly upward and bring it to 90° angle.
3.Bring the legs towards head by raising the buttocks up.
4.Raise the legs; abdomen and chest try to form a straight line.
5.Place the palms on your back for support.
6.Place the chin against the chest.
7.Maintain the position as long as comfortable.
8.Try to maintain the pose up to 30 seconds or more.
9.Slowly return back to the original position.
While doing this, first lower the buttocks with hands supporting the back and slowly come to the surface
or in the original position.
Perform it twice or thrice.
Benefits of Sarvangasana
1. Blood circulatory system, respiratory system and digestive system will be vivified.
Blood circulatory system
2. While practicing this yoga pose more blood flows into throat, thyroid gland will be invigorated.
3. Sexual disorders are cured easily.
4. It rectifies disorders in ears, nose and throat.
5. Diseases at the bottom and around the heels are cured.
6. Hair loss and premature graying of hair are put to end or controlled.
7. Diseases caused in and around groin (also called as hernia) will be cured.
8. Practice sarvangasana regularly decrease or increase body weight and maintains the perfect body
9. Menstrual disorders, frequent abortions, leucorrhoea and barrenness in women are also cured.
10. Chronic patients will recover their loosed strength.
11. Kidney disorders are cured and urinary bladder is also made to function properly.
12. Regular practice of this yoga pose brightens the eye sight, diminishes dimness in hearing and
improves the power of smelling in nose.
13. It purifies blood. Hence leukemia and such other skin diseases are easily cured.
14. Shrinking of skins, wrinkles in face, aged look and stiffness are re-freshened and skin begins to
15. Asthma, liver disorders, intestinal disorders, constipation, diabetes, varicose veins and insomnia are
1.The asana shouldn’t be performed by those who have high blood pressure.
2.Avoid this asana during menstruation.
3.Having experiencing spinal problems, skip this asana.
4.Don’t practice in case of glaucoma, acute thyroid problems, chronic neck conditions, shoulder injuries
and retina problems.
5.It should be avoided by those who have heart problems, middle ear problem, capillary, weak age,
spondylosis, and Slip disc.
Chakarasana,also called Urdva Dhanurasana is an asana.The Urdhva Dhanurasana is a backbend and
also an asana that is part of the final exercises in an Ashtanga Yoga regime.
How to do?
1.Lie down on your back with feet apart ,bend your knees and place your feet on the ground close to
2.Now bring your palms under your shoulders such that the fingers point towards the shoulders and the
elbows are shoulder width apart.
3.Inhale and press your palms firmly into the floor.
4.Lift your shoulders and elbow firmly into the floor
5.Your Feet should be pressed firmly into the floor.
6.Inhale and lift your hips up.
7.The spine should be rolled up so that it may seem to resemble a semi circular arch or wheel.
Straighten out your arms and legs as much as possible so that the hips and chest maybe pushed up.
8.Hold this pose for at least 15-30 seconds.
To go back to original, bend your elbows to lower your head and shoulders to the floor.
Then bend your knees and bring your spine and hips back to the ground and relax.
Benefits of Chakarasana
1.Strengthens back muscles, tones adrenals, helps kidneys
2.front part of the body is being stretch entirely, which is good for people who are introverts as the
openness in the heart may work on their heart chakra.
3.Due to the stretch at the upper part of the abdomen muscles, it gives some pressure on the internal
organs of the abdomen and therefore, increasing their efficiency.
4.The muscles on the front part of the thighs are stretch and the calves are strengthening while doing
and holding the pose. This will also help to strengthen the leg muscles.
5.This pose is extremely beneficial for those who sit long hours in front of the desk or computer as they
usually hunch over the desk all day long.
6.The backward bend in the pose will relieves tension or stress from the body and help in decreasing the
ailments arising out of it.
7.This pose will also help in toning and strengthening the entire back muscles.
8.Strengthens the arms and wrists, legs, buttocks, abdomen, and spine,stimulates the thyroid and
Increases energy and counteracts depression.
9.Relieves stress and reduces depression, and makes you feel energetic and full of life.
Keep the breathing slow and rhythmic. Keep the shoulder blades and neck region relaxed and
comfortable. Keep the facial muscles soft and relaxed. Keep the arms and knees straight. Keep some
distance between the feet for better support and balance while in the pose. Respect and find acceptance
with the body, by not pushing yourself into the pose.
Exert excessive force, which may cause undue strain onto the arms while lifting the body up into the
position. Force yourself into getting the arch in the spine. Strain and tense up the body while moving into
the pose and/or while doing the pose.
1.People who suffer from serious spinal column ailments, such as cervical and lumbar spondylitis should
avoid doing this pose.
2. If there is not much spine flexibility at the beginning, one should not force or push the body into doing
the pose. Because of the deep arch to the spine, it is best to do a counter pose, such as
Matsyasana(Fish pose) after practicing Chakrasana, to relieve any strain from the spine.
The practice of plow pose (Halasana) does many wonders for the well-being of a person. Yogi’s claim
that the practice of plow pose stretches the body, increases the blood flow to the head, improves
memory and strengthens the shoulders, spine, and hamstrings.
How to do it ?
1. Lie flat on the back on a yoga mat with stretched legs and arms by the side. Keep the palms on the
floor facing the ground.
2. Inhale, slowly lift the legs up above the floor vertically at a 90-degree angle.
3. Support the back with the hands and gently raise the hips, lower back off the floor.
4. Leisurely, extend the legs behind over the head and place the toes on the floor.
5. Keep the back perpendicular to the floor and neck relaxed.
6. Hold this posture for 15-seconds or more.
7. Exhale; release the posture by bringing the legs down on the floor and relax.
8. Repeat 3-4 times.
Benefits of Plow Pose
1. Improves Digestive System: The intake of packaged food with zero nutrition, relishing of junk
delicacies, seasonal changes, etc., may lead to a poor digestive health. A tarnished digestive health gives rise to various problems such as constipation, acidity, indigestion, etc. One of the natural, cost- effective ways to strengthen the digestive fire is to practice the Halasana. The plow pose gives a gentle massage to the digestive system and strengthens the colon for proper assimilation of the food and provides relief from various stomach disorders. It is also effective in treating the disease of ulcerative colitis constipation.
2. Relieves a Backache: Our busy schedules and mostly sedentary lifestyle attached with heavy digital
existence have resulted in a large number of people being afflicted with a backache. Injuries, poor
posture, obesity, etc., are some of the reasons for bad spinal health. Therefore, back pain is a matter of
concern and can be treated with the help of yoga. The plow pose stretches the back muscles and makes
the spinal cord strong and flexible thus reducing lower back pain.
3. Reduces Stress: Many people live a highly stressful life and constantly juggle with competition, job
problems, relationship discord, family fuels, and so much more. In the midst of all this, they long for a
solution that can yield a far-reaching result and the practice of halasana benefits the individual with a
calm and peaceful brain. When the halasana is performed with breathing techniques, it positively
influences the psychological well-being of a practitioner.
4. Beneficial for diabetes: Diabetes can strike you anytime and excessive urination, a loss of
concentration, high blood pressure are some of the problems that accompany it. If you wish for an
alternate system to the painful insulins and tablets, then consider taking up the practice of yoga,
especially, the halasana. The plow pose helps control the blood sugar levels, reduces the production of
glucagon, lowers stress levels and greatly prevents the disease of diabetes.
5. Effective in Weight Loss: If strict diet plans and various fitness regimes have proven ineffective in
burning fat from the body then delve in the practice of halasana that naturally sheds extra pounds of
weight from the body and strengthens the waist.
6. Stimulates the Thyroid Glands: Inversions are about blood flow! The plow pose directs the flow of
blood from the lower extremities to the head region, neck, glands (thyroid, pineal, pituitary) thus
stimulating their functioning and directly enhancing the endocrine system.
7. Therapeutic for Leg Cramps: All those who are looking for ways to treat their painful leg cramps can
perform halasana and can get rid of the muscle cramps effectively. The plow pose stretches the all the
muscles of the thighs, legs, and calves resulting in flexibility and relief from cramps.
Halasana(plow pose) may look a bit exhausting and impossible to perform at a first glance but it is an
excellent yoga posture with endless benefits. So, do not give up on its practice.
4. Dhanurasana – Bow Pose
It is a basic posture of Hatha yoga. In this exercise our body pose look like the shape of the Dhanush
(bow).Bow pose is a favorite yoga asana of many religious yoga practitioners as it amazingly builds
strength, enhances flexibility, opens the heart, and massages the internal organs.
How to do ?
1.Lie flat on your stomach, keeping your feet hip-width apart and your arms beside your body.
2.Now, gently fold your knees and hold your ankles.
Inhale, and lift your chest and legs off the ground. Pull your legs back.
3.Look straight and keep your face stress-free. A smile should help.
4.Hold the pose as you concentrate on breathing. Your body should be as taut as a bow.
5.As you get comfortable in the pose, breathe long and deep.
About 15-20 seconds later, exhale and release the pose.
Benefits of Dhanurasana
1. Massages the Digestive System: When you delve and breathe in a bow pose, you encourage gentle
massaging of the internal organs, especially the digestive system. It facilitates digestion, removes stuck
material through the digestive tract and makes you feel light and robust in the gut. Gently relax
downwards while exhaling and move in the curve while inhaling for the best self- massaging technique.
2. Strengthens the Back: We hunch all day long that gives rise to tight chest muscles and a weak upper
back. The practice of bow pose with attention to details and care strengthens the upper back mitigating a
backache and neck pain. Try to balance the dhanurasana between your engaged legs and engaged
upper back to correct hyper-openness in your back.
3. Opens Hips: The performance of bow pose to open up the hip-flexors is a great choice. A regular
practice of this posture opens up both the hips and creates an energetic shift. The yogic lore holds that
the hips are a storing ground of negative feelings and pent-up emotions. The opening of hips creates
space for new ideas, unique expression, and freedom to explore our own body.
4. Stretches the Chest: Several complain about tight chest along with tight shoulders. Thankfully, we
have bow pose. The dhanurasana opens the body all the way from the tips of the shoulder down to the
hips benefiting the chest. As your chest reaps the rewards of this opening posture, you shall notice an ease in breathing.
5. Relaxes the Shoulders: If you are struggling with tense shoulders then make bow pose your favorite
exercise to do. Bow pose effectively reverses the negative effects of a forward movement and slouched
stance. It powerfully relaxes and opens the shoulders.
6. Stress Reliever: Toss the pills and perform bow pose to reduce stress, worries, and tensions.
Dhanurasana is the best stress reliever that calms the mind and helps you live moments of peace and
7. Effective in Weight Loss: Dhanurasana is a potent tool for losing weight in a natural manner. Practice
this yoga asana regularly and grant yourself the ideal body weight and shape. The dhanurasana
stretches the abdominal muscles and help shed extra fat from the body.
8. Energizes the Body: Bow pose is an effective technique to fight lethargy and to energize the body. It
directly works on the solar plexus at the navel region and stimulates the functioning of vital internal
9. Treats Diabetes: The Dhanurasana tones the pancreas and stimulates their functioning helping them
produce the correct amount of glucagon and insulin that controls the blood sugar levels. In this way,
Type 1 and Type 2 Diabetes is benefited.
10. Enhances Blood Circulation: The bow pose purifies the blood and enhances the flow of oxygen-rich
blood to the organs of the body. The increased supply of blood bathes the organs in nutrients and help
them function properly resulting in good health.
In addition to these ten health benefits of dhanurasana, bow pose is highly beneficial for the whole being.
So, make it a regular habit to perform bow posture and keep your health in good shape.
1.This asana should not be practiced if you suffer from a hernia, high or low blood pressure, pain in the
lower back, migraines, headaches, neck injuries, or if you have had an abdominal surgery recently.
2.Women should avoid this asana during pregnancy.
5. Paschimottanasana-Forward Bend Stretching the Back
This seemingly simple asana is a classic Hatha Yoga pose that has many benefits. The
Paschimottanasana covers a whole lot of systems in the body and is particularly useful for diabetes and
high blood pressure. This asana also gives the entire body a good stretch.
How to do ?
1.Sit with the legs straight. The hands rest on the thighs. 2.Inhaling keep the arms straight and raise
them above the head.
3.Exhaling, keep the back straight, bend forward from the hips as far as possible and hold the toes.
Knees remain straight. Try to bring the head forward to touch the knees.
4.Breathing normally hold this position.Stretch out your arms, and let them reach the furthest they can,
possibly till your toes. But make sure that you don’t stretch too far.
5.Inhaling bring the body upright keeping the arms straight.
6.Exhaling place the hands on the thighs.
Initially, practice the Asana three times holding each repetition briefly. After practicing this way for some
time begin to extend the practice by holding the posture for a few minutes with normal breathing.
Benefits of Paschimottanasana
1.Induces relaxation, relieves stress and lifts mood
2.Stretches the spine, shoulders, lower back, ovaries, uterus and hamstrings
3.Stimulates organs including intestines, kidneys,kidneys, liver, ovaries and uterus
4.Helps relieve symptoms of menstrual discomfort
5.Calms the brain and helps relieve stress and mild depression
6.Stretches the spine, shoulders, hamstrings
7.Soothes headache and anxiety and reduces fatigue
8.Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
9.Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.
Don’t let your feet or knees turn out. This overstretches your inner knees and brings the stretch out of the
belly of your hamstrings, closer to your joints.
Don’t round and harden your back, pushing your torso away from your legs. This will create tension and
inhibit your breath, which can strain your back.
1.Avoid this asana if you have asthma or diarrhea.
2.In case you have a back injury, you must make sure to practice this asana only under the guidance of
a certified yoga instructor.
3.Pregnant women must avoid practicing this asana.
To stay healthy and fit in modern times, you must practice these yoga asanas.In the begining you may
find it tough,but don’t give up,keep practicing and keep practicing. Because they hold the keys of your
health in future. So please don’t give up. Make it a habit.
Thanks for reading