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Yoga for all: 5 yoga poses to kickstart your wellness journey

Updated on:21 June 2021, 14:44pm IST
When it comes to holistic wellness, nothing can beat yoga. On this International Yoga Day, try practising yoga for a healthier and blissful life.
Nikita Bhardwaj
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International yoga day
Here are a few easy-to-follow yoga poses to start your yoga practice! Image courtesy: Shutterstock
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We know that living through a pandemic has made many of you realise the importance of health and wellness. The lockdown has made us all realize that a sedentary lifestyle, stress, obesity can lead to a host of physical and mental health disorders such as anxiety, depression, Irritable Bowel Syndrome (IBS), cardiovascular diseases, hypertension, diabetes and even cancer. 

As immunity, mental health, and well-being have been the buzzwords for over a year, this year’s international yoga day theme is ‘yoga for wellness’. The beauty of yoga is that it can be done by people of all ages, and provides numerous benefits to the mind, body, and soul.

Before we dive into the yoga poses that you can try, we wish you all a very happy International Day of Yoga!

Here are 5 simple yoga poses recommended by the yoga guru, Grandmaster Akshar
1. Vrikshasana

Step 1: Stand tall with your feet together and back straight. Lift and place your right foot on your left inner thigh.

Step 2: Bring your palms together and join them in front of your chest. Now, inhale and lift your palms up, exhale to return.

International yoga day
Vrikshasana aka Tree pose. Image courtesy: Grand Master Akshar

Step 3: Repeat on the other side.

2. Tadasana

Step 1: Stand tall with your feet together and back straight. Bring your palms together and interlock them.

Step 2: Inhale and lift extend your arms upward, palms facing outward. 

International yoga day
Get a stronger posture with tadasana. Image courtesy: Shutterstoc

 

Step 3: Look up and gently drop your head back on your shoulders to finish off the movement.

3. Pashimottanasana

Step 1: Begin with Dandasana pose. Ensure that your knees are slightly bent while your legs are stretched out forward.

Step 2: Extend your arms upward and keep your spine straight. Now, bend forward while exhaling and fold your upper body over your lower body. 

International yoga day
Paschimottanasana aka Seated forward bend. Image courtesy: Grand Master Akshar

Step 3: Lower your arms and grip your toes with your fingers. To finish it off, try to touch your knees with your nose.

4. Utkatasana

Step 1:  Begin with Samasthithi pose. Join your palms together and place them in front of your chest, and then raise your arms upwards.

Step 2: Bend your knees and slowly lower your pelvis. Ensure that your pelvis is parallel to the floor with a 90-degree bend at the knees.

International yoga day
Utkatasana, Chair Pose, is a standing asana in modern yoga as exercise. Image courtesy: Grand Master Akshar

Step 3: Align your ankles and knees in a straight line and focus your gaze towards your palms.

Step 4: Ensure that your spine remains straight and engaged and avoid hunching your back.

5. Naukasana

Step 1: Lie down on your back, keeping it straight. Now, bring your upper body 45° off the floor.

Step 2: Pivot your body weight on your hips and lift your legs 45° off the floor.

International yoga day
Naukasana or the boat pose focuses on abdominal muscles and aids digestion. Image courtesy: Shutterstock

Step 3: Ensure that your toes are aligned with your eyes and try to prevent bending your knees. 

Step 4: Keep your arms parallel to the ground, pointing forward. Finish it off by tightening your abdominal muscles and straightening your back.

Try to hold each pose for 5-10 seconds, each side and repeat 1-2 times to engage your body and to reap maximum benefits.

Besides these poses, you could also include ‘Surya Namaskar’/’Sun Salutation’ in your exercise regimen. For optimal results, consider performing these poses in 5-11 cycles every day and dedicate a minimum of 5 minutes to meditation practice. These steps will help build strength, stamina, flexibility and endurance.

The last words

Combine a balanced diet, adequate sleep along with regular yoga practice for wholesome benefits to your physical and mental health.

So ladies, roll out that mat and try these yoga poses starting this auspicious day itself.

Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.