Your Yoga Guide

New Delhi: Thousands of people on Sunday morning joined Prime Minister Narendra Modi as Rajpath turned into ‘Yogpath’ to launch the first International Yoga Day with a grand event in the national capital.

Later, the Prime Minister also inaugurated a two-day International Yoga Conference at Vigyan Bhawan in the Capital.. Yoga is the simplest and the easiest way to reduce your excess weight and meditating your body and mind.

The ancient practice of yoga provides a wide range of mind and body benefits, including giving strength and flexibility, stress relief and even cures many diseases.

So before you hit the ground, lets take a look at some of the asanas.

Slow Neck Stretches

To start with yoga, one should get started with the basic exercises first like slow neck stretches. It is recommend to perform few repetitions of this yogic slow neck stretches as it eases the neck tension and strain.

This yoga can be easily done standing anywhere, even sitting on your chair!

Tadasana (Mountain pose)

Tadasana is also known as mountain pose. Practicing this asana regularly every morning gives a good massage to our hands, back, spine and the whole body. This is the most recommended asana for increasing height as well.

Uttanasana (Standing Forward Fold Pose)

Uttanasana is a forward bending pose which relaxes us from stress and anxiety. And with the arm bind, this standing forward bend variation provides a deep shoulder stretch.

By binding the hands, it also allows the arms to stretch and tighten the shoulders to relax. It also brings some blood back to the brain while giving a great stretch to the legs.

Trikonasana (Triangle pose)

This trikonasana stretches and strengthens the muscles along with improving the functions of our body. This is a good exercise for pregnant women.

It helps in reducing blood pressure, stress and anxiety and also improves the functions of the blood through the entire body. It improves our balance & concentration power. It also removes fats from waist and thighs

Dhanurasana (Bow Pose)

Dhanurasana is very effective in weight loss program. It helps in reducing the belly fat very easily. It strengthens the ankles, thighs, groins, chest and abdominal organs and spinal cord.

This yoga posture improves the functions of kidney, pancreas, liver, small and big intestine. It also acts as a stress reliever and gives flexibility to the back. It improves the function of digestion and removes gases.

Surya Namaskara (Sun Salutation)

A full round of Surya namaskara is considered to be two sets of the twelve asana, with a change in the second set where the opposing leg is moved first.

It improves flexibility, strength, balance, reduces stress and anxiety, reduces symptoms of lower back pain, shortens labor and improves birth outcomes, and reduces sleep disturbances and hypertension. It also increases energy and decreases fatigue and are very beneficial for asthma & chronic diseases.


Kapalbhati pranayama is the most recommended breathing exercise which cures our stomach disorder completely and loses weight. Practicing 5 minutes kapalbhati pranayama regularly removes the toxins and increases metabolism.

It also cures constipation, acidity, diabetes, Asthma and all kinds of Respiratory troubles, sinus and even hair loss. It is very effective in weight loss (mainly belly fats).

Baddha Konasana (Bound Angle Pose)

This pose helps to open up the hips and ease sciatica discomfort that can be made worse by sitting for long periods. The sciatic nerve starts in the lower back and runs down both leg, and sciatic nerve pain can occur when the nerve is somehow compressed. Long commutes and sitting for long periods of time exacerbates it.

Shirshasana (Headstand Pose)

With regular practice of this asana it cures insomnia (sleeping disorder), spine problems and also improves concentration powers & mental balance. It increases the blood circulation in brain and improves the brain’s function and memory.

Even people suffering from liver disease, poor blood circulation and headache should perform this asana regularly.


This asana strengthens and cures back pain, improves resistance power of the body, keeps our face bright and removes dark circle and those suffering from sleep disorder it promotes deep restful sleep.

It helps in weight loss when practiced on a regular basis. It also improves blood circulations, functions of digestion, controls the blood sugar level and corrects the improper functioning of pancreas.

Paschimottanasana (Forward Bend Pose)

Paschimottanasana covers the stretching of the whole body from our head to heels. This asana is recommended especially for women after delivery to reduce belly fat and toning the abdominal pelvic organs.

It strengthens the back muscles as well as very useful for increasing height. It stretches the spine and brings more flexibility in our body.


Bhujangasana (cobra pose) gives excellent result for those who want to lose weight and increase metabolism. This pose improves the function of liver, kidney, pancreas and gall bladder.

It cures insomnia (sleeping disorder), spine problems, indigestion and constipation naturally. Those suffering from liver disease, headache, poor blood circulation, can be cured with this asana.


Vajrasana is the simplest of all the asanas which can be practiced after lunch or dinner also. Vajrasana is also known as ‘diamond pose’ which is best for practicing breathing exercises and meditation. Person suffering from joint pain should avoid this asana.

This asana calms the mind and bring stability in mind, cures constipation, stomach disorder, acidity, and increases digestion process. Those suffering from gas problems can practice it immediately after lunch or dinner. This asana acts as a pain killer for arthritis patients.


This asana is very simple yet calming pose which we can do in bed too. It is an excellent yoga exercise for those suffering from back pain as it stretches and relaxes the spine.

It also stretches and strengthens muscle of hips, thighs and ankles. Pregnant women and those suffering from high blood pressure should avoid doing Balasana.

Uttitha Hasta Padangustana

This asana is good for stretching the body parts but we should not stretch beyond our capacity. This asana gives a good massage to our spine, lower back, hips, legs & hands. It also helps in reducing the fats in these areas of the body.


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