As we celebrate International Yoga Day, mastering some key poses can unlock complete physical and mental health, say experts. Certain yoga asanas target specific areas of the body while also relaxing the mind. Here are 10 such asanas recommended by leading practitioners to include in your daily routine.
The Mountain Pose or Tadasana improves balance and flexibility. It stretches the entire spine as well as abdominal muscles. Regular practice stimulates the nervous system which has stress-busting effects. The Side Angle Pose or Trikonasana elongates muscles on the sides and waist while also relaxing tension. It massages internal organs to enhance digestion.
The West Stretch Pose or Paschimottanasana targets hamstrings and hips for increased suppleness. It gently massages abdominal areas to benefit liver, kidneys and other organs. Half Spinal Twist or Ardhmatsyendrasana relieves lower back pain while also regulating blood sugar. The Lotus Pose or Padmasana induces calm by influencing key energy channels according to some theories.
The Bow Pose or Bhujangasana opens up the chest cavity facilitating deep breathing for lung oxygenation. It relieves back issues and maintains a flexible spine. Similar benefits come from the Camel Pose or Ustrasana through its arching motion. The Seated Cross-Legged Pose or Sukhasana aids focus as energy flows differently than other seated positions.
The Locust Pose or Shalabhasana strengthens the lower back and pelvis providing relief from discomfort. It further boosts appetite and digestion. The Child’s Pose or Balasana allows the spine and shoulders to fully relax which relieves stress and fatigue. The Seated Forward Bend or Paschimottanasana stretches hamstrings while bringing various organs under pressure for optimum function.
Health experts emphasize the need to start gently, use props, practice under guidance for correct form, stay hydrated and listen to the body’s cues. As one’s abilities expand, postures can be safely customized for greater health, vitality and mindfulness. Including yogic techniques offers a holistic path to wellness that is unparalleled given its focus on the intricate and dynamic relationship between body and mind.
