Yoga benefits for health and better postures

Steps to Perform the Pose:

Sure! Here’s a simplified version of the steps:

1. Sit on the floor with your legs spread out.
2. Bend your left leg and place your left foot against your right inner thigh.
3. Bend your right leg and tuck your right foot between your left thigh and calf.
4. Hold your left foot and gently place it between your right calf and thigh.
5. Keep your knees touching the floor and sit upright.
6. Rest your hands on your knees in any comfortable hand position (mudra).
7. Breathe slowly and naturally while keeping your focus on the tip of your nose or between your eyebrows.
8. Start with 10-15 minutes and gradually extend your practice over time.

Benefits:

• Ideal for those who have difficulty sitting comfortably
• Helpful for people with varicose veins
• Promotes peace of mind

Steps to Perform the Pose:

1. Sit comfortably in a meditative posture with your back straight.
2. Rest your palms on your knees.
3. Observe your natural breathing process and feel the breath flowing in and out of your lungs.
4. Let your breathing remain natural and pay attention to the abdominal movement as you breathe.
5. As you inhale, allow your abdominal wall to move out. As you exhale, let it move in.
6. Focus completely on your breath.
7. While inhaling, feel the flow of energy entering your body. While exhaling, release stress and tension.

Benefits:

• Provides deep relaxation for both body and mind
• Strengthens the nervous system
• Improves concentration and helps relieve stress, depression, and hypertension

Steps to Perform the Pose:

1. Stand with your feet together, ensuring your back and head are erect.
2. Rest your hands on your thighs, palms facing inward.
3. Take a deep breath and raise your hands overhead, bringing your palms together in a Namaskarasana (prayer pose).
4. Slightly bend your back and fix your gaze on your fingertips.
5. As you exhale, stretch your body as much as possible, keeping your feet firm and flat on the ground.
6. Slowly lift your heels, balancing yourself on your toes.
7. Inhale deeply, maintaining normal breathing while holding the pose for a count of 20.
8. Exhale and relax.
9. Release the pose and return to the starting position.
10. Repeat the pose 10 times, resting for a count of 10 in between each repetition.

Benefits:

• Strengthens the thighs, knees, and ankles
• Firms the abdomen and buttocks
• Relieves sciatica and flat feet
• Eases tension, aches, and pains throughout the body
• Improves blood circulation
• Encourages healthy digestion and elimination
• Leaves you feeling refreshed and energized

Also, Read: Finding Balance: Yoga and Meditation for Seniors’ Physical and Mental Health

Steps to Perform the Pose:

• Sit on the floor. Fold your legs in such a way that your feet touch the backside of your buttocks.
• Hold hands in your lap and keep your body straight and relaxed.
• Stay in this sitting posture for at least two minutes.
• If your legs begin to ache, stretch them out. Relax for a while, and then return to the posture.
• Gradually increase time over the period. Sooner, with practice, you might even hold this position for half an hour.

Benefits:

• Aids digestion
• Improves blood circulation
• Helps with urine problems
• Makes the lower body very flexible
• Relieves body ailments, such as varicose veins and joint pain

Steps to Perform the Pose:

• Sit down on the floor and bend your legs at the knees, folding them backward.
• Place both palms on the ground in front of you, keeping your knees together.
• Push your neck backward, chest outward, and waist downward.
• Relax and breathe normally.

Caution: This asana is not for stiff-jointed individuals.

Benefits:

• Joint pain relief
• Relieves hypertension
• Promotes blood circulation
• Helps in meditation and concentration

Steps to Perform the Pose:

1. After assuming Vajrasana, move into Hasta Sirasana.
2. Bend forward at the waist.
3. Place both elbows on the ground, 6 to 8 inches apart, ahead of the knees, with your palms supporting the head.
4. In this posture, relax all muscles and breathe normally.

Caution: Do this asana with the help of a teacher. Do not attempt by yourself.

Benefits:

• Helps fight arthritis
• Aids in relieving pain in affected limbs and joints

Steps to Perform the Pose:

1. Lie down on your stomach with your legs together.
2. Place your palms beside your shoulders, and rest your head on the ground.
3. Inhale deeply and raise your head toward the naval region, trying to look at the ceiling.
4. Hold the position for 10 to 60 seconds, breathing steadily.
5. Slowly return to the normal position with a deep exhalation.
6. Repeat the process 3 to 5 times.

Benefits:

• Relieves backache
• Beneficial for kidney health
• Eases stress
• Helps with rheumatism
• Aids in digestion

Also, Read: Daily Yoga Poses for Mindfulness and Strength

Steps to Perform the Pose:

1. Lie down on your stomach.
2. Stretch your arms above your shoulders, with your palms facing downward.
3. Place your forehead on the floor, and keep your elbows close to your ears.
4. Ensure that your neck remains straight.
5. Maintain a comfortable distance between your legs.
6. Relax your torso, keeping your arms straight.
7. Focus on your breathing, concentrating on the rise and fall of your stomach.
8. Return to the normal position slowly.

Benefits:

• Good for relieving stiffness in the back
• Provides a relaxing pose
• Effective for correcting a stooping back

Steps to Perform the Pose:

1. Lie down flat on your stomach.
2. Join your elbows and place your palms under your chin.
3. Lift your chest up while keeping your elbows and legs together.
4. Inhale and fold one leg at a time, then both legs together.
5. Ensure your ankles touch your hips while folding.
6. Exhale while keeping your feet and head steady.
7. Repeat the process for 20 to 25 times.

Benefits:

• Beneficial for cervical issues, slip disc, and spondylitis
• Helpful for spine-related problems

Steps to Perform the Pose:

1. Lie down on the floor in Savasana posture.
2. Bend your left knee towards your stomach as much as possible.
3. Exhale and push your left knee to touch your chest, using both hands to interlock your fingers below the knee.
4. Raise your head and try to touch your nose to the knee as close as possible.
5. Hold the position for 10 to 30 seconds.
6. Repeat the same with the other leg.
7. After completing one cycle, repeat the process 3 to 5 times.

Benefits:

• Helps remove unwanted gas from the stomach
• Relieves waist pain, slip disc, heart problems, and acidity

Yoga can be a healing practice, as it nurtures both physical and mental health. Practicing yoga daily can improve posture, flexibility, and body strength, while asanas and breathing techniques help with proper alignment and provide relief from common ailments such as joint pain, digestive troubles, and stress.

Yoga is not only beneficial for the body but also cultivates mindfulness, self-awareness, and emotional stability, contributing greatly to a balanced and harmonious life.

Whether for posture correction, relaxation, or holistic health, yoga is an ancient practice that promotes vitality and inner peace. Investing in yoga is a long-term commitment to a healthier, more resilient body and mind—one that will benefit you for years to come.

• Jan 2017
  Written by Pradeepa Polineni
• Mar 2025
  Edited by Lakshmi Gayatri