10 Easy Yogasana(s) to Celebrate the International Yoga Day

The practice of yoga started in India several thousand years ago. And as all of us know, we are celebrating 21st June of every year as the International Yoga Day since its inception in 2015.

If we wanna define yoga we can say that, the means of uniting the individual spirit with the universal spirit, and so forth 21st June had been declared unanimously by the United Nations General Assembly (UNGA) as International Yoga Day.

A yoga is so much effective in the treatment of chronic obstructive pulmonary diseases like asthma, bronchitis and also for the management of the disorders like depression, hypertension, flatulence, obesity, constipation, sciatica, CAD and much more.

Hundreds of Yogasanas are there which are psychophysical in nature and play a significant role in toning up the neuromuscular and glandular systems of the body to restore and to maintain the vitality of different organs of the body.

Following are some of the asanas that can be practiced by a common man:


Sit on the ground by folding your legs so, that they come one upon another. Right heel should press left part of the abdomen. Place your left leg on the right thigh and so vice – versa. Just make sure, your spine should be straight.

This asana –

    Induces mental calmness & tranquility.

    Tones the coccygeal and sacral nerves by supplying them with an extra flow of blood.

    Helps to relieve constipation and improves the digestive process.

Caution: Don’t practice this asana if you are suffering from chronic knee – pain.


Stand straight and look straight ahead keeping the legs apart about one foot. Place the hands o the waist as the thumb at the back and fingers in the front of the body. Now, exhale and bend backward as much as possible. Maintain the final posture for a few seconds, then inhale and come up slowly to the original position.

This asana –

    Remove fat from the sides of the body.

    Helps to get rid of stiffness in the hip joints and low back.

    Is useful in asthma as it helps to expand the chest.

    Is good practice for the low back – pain.


Stand with the feet as wide open as possible, while bending towards the right, touch the right foot and the left arm should extend upward by the side of the head. Make sure that the trunk does not lean forward or backward.

Do the same for the opposite side also.

This asana –

    Helps in increasing height.

    It relieves backache.

Note: people with bent or crooked bodies or those who experience difficulty in walking erect must practice this asana.


Lie down on your back with legs extended together on the ground. Inhale and fold both the legs drawing up against the chest and gripped by the arms. Lift up your neck and try to place the chin on the knees. Inhale and come back to the original position with the head and legs straight on the ground.

This asana –

    Expels accumulation of gas in the abdomen.

    When is practiced, the body starts feeling light and the digestion improves.

    Removes constipation.

    Help to correct neuromuscular disorders.

Caution: Don’t practice if suffering from cervical spondylitis.


Lie on the ground straight with legs together, hands by the side of your body and palms resting on the ground. While inhaling, slowly raise both the legs to a 60-degree angle, without bending the knee. Maintain this position with normal breathing. Now, exhale and slowly bring down both the legs and place them on the ground.

This asana –

    Helps to stretch the muscles and nerves of the lower back gently.

    Strengthens the abdominal muscles.

    Helps to get rid of the excess fat in the abdominal region.


Lie down on the abdomen. The lower limbs should be joined together and place close to the ground. The hands should be placed beside the chest on the ground. Lift your body above the ground from the navel as high as you can, so that it resembles the hood of a cobra. Maintain the final posture with normal breathing. Then slowly come back to the initial position.

This asana –

    Relieves constipation, indigestion, and flatulence.

    Makes the waist slender and chest broad.

    Increases the flexibility of the back and massages the abdominal organs.

    Tones ovaries and uterus.

    Is good for slipped disc, sciatica, and low backache.

Caution: Patients suffering from hernia should not practice this asana.


Lie on the back keeping the legs extended together on the ground. Slowly lift the legs up to 90 degrees. Lift the whole body up by taking the support of the hands. The body from the shoulders to the tip of the toes should be as straight as possible and the chin should touch the sternum. Try to maintain this final position for some time or as per your capacity. While returning bring the waist and then the legs down without jerks and raising the head.

This asana –

    Can treat diseases like dyspepsia, constipation, obesity, hernia.

    Helpful for treating varicose veins.

    Improves circulation of blood.

    Makes the spine resilient.

Caution: Patients suffering from high blood pressure, heart diseases and spondylitis should not practice this asana.


Sit on the ground with legs extended forward. Keep your back straight. Inhale and raise your hands up. Exhale and bend forward making an effort to touch the toes with your hands and placing head onto the knees. Try to place the elbows on the ground.

This asana –

    Makes spine flexible.

    Extremely useful for skin diseases.

    Is beneficial for those people prone to excessive sweating.

Ardha Matsyendrasana

Sit on the ground with the left leg bent and the heel placed at the side of the thigh. The right foot should be then placed near the left knee on the ground. The left arm should encircle the knee and the hand should be taken behind the back around the waist in an attempt to touch the bellybutton. Look at the side of the shoulder. Perform the same on the opposite side.

This asana –

    Removes the disorders of the respiratory system such as asthma.

    Strengthens the spinal column and the muscles of the back.

    Is effective for ailments of the throat, like tonsillar diseases.

    Stimulates gastric secretions.

    Effective for patients who are suffering from diabetes.

Caution: Pregnant ladies avoid this asana.


Lie down on the back with the hands placed near your thighs and palms facing upward. The heels should be slightly apart while the toes pointing outwards. Each and every part of the body should be completely relaxed.

This asana –

    Relieves mental and physical fatigue.

    Relaxes the whole body.

    Extremely beneficial for high blood pressure and cardiac patients.

    Beneficial for people suffering from neurosis.

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