People all across the world are getting more and more interested in maintaining their health and fitness. Health and wellness are now of the utmost importance, particularly in light of the global epidemic. Although there are many other fitness workout programmes accessible, yoga is special. All ages can practise yoga, starting from the age of five. Yoga postures or asanas: Yoga is a holistic activity that benefits your body, mind, and general well-being. Yoga has long been regarded as a part of a comprehensive wellness regimen. Make yoga a part of your daily routine and you will have more than enough to keep yourself in shape. It should ideally be a regular part of your life.

Santolanasana – Plank Pose
Formation of the posture
Lie on your stomach
Place your palms under your shoulders and lift your upper body, pelvis and knees up
Use your toes to grip the floor and keep the knees straight
Ensure that your knees, pelvis and spine are aligned
Your wrists must be placed exactly below your shoulders with your arms kept straight
Hold the final posture for a while

Strengthens thigh, arms and shoulders
Makes spine and abdominal muscles robust
Builds the core muscles
Improves balance in the nervous system
Stimulates the Manipura chakra
Energises the entire body and instils feeling of positivity
Develops a sense of inner equilibrium and harmony

Adho Mukha Svanasana
Formation of the posture
Start on your fours, ensuring palms are under the
shoulders and knees below hips
Lift the hips up, straighten the knees and elbows, and form an inverted ‘V’ shape
Now keep the hands shoulders width apart.
Fingers point ahead
Put pressure on your palms and open your shoulder blades
Try to push your heels to the floor
Keep your eye focused on your big toes
Hold for eight to ten breaths

It stretches and gives strength to your whole body
Helps in relieving back pain
It rejuvenates your body
Useful in relieving headache, fatigue and insomnia
Tones the body muscles
Gives strength to your legs, feet, shoulders and arms
Reduces anxiety and depression
Helps to stretch and strengthen the abdominal muscles.

Urdhva Mukha Svanasana
Formation of the posture
Lie flat on the ground with your stomach on the floor.
Your feet must face downwards, and your arms must be placed beside your body. Gently fold your elbows.
Place your palms under your shoulders and closer to your floating ribs.Inhale and press your palms firmly on the floor and gently lift your knees, hips, and torso off the mat.
Keep your arms firm and your elbows straight
Broaden your shoulders and look up
Ensure that your knees don’t touch the floor
Put pressure on your toes by curling them inwards and press them on the floor before extending them outward
Hold the pose for a few seconds. Exhale and release.

Improves posture Strengthens the spine, arms, wrists
Stretches chest and lungs, shoulders, and abdomen
Improves the lungs’ breathing capacity Stimulates abdominal organs
Helps relieve mild depression, fatigue, and sciatica
Therapeutic for asthma

Formation of the posture
Lie down on your back
Lift up your upper and lower body to balance on your sitting bones.
Your toes must be aligned with your eyes
Keep your knees and back straight
Keep your arms parallel to the ground and pointing forward
Tighten your abdominal muscles
Straighten your back
Inhale and exhale normally

Strengthens lower back, stomach and leg muscles.
Improves the functioning of the digestive system
Tones the waist and promotes weight loss
Removes gastro-intestinal discomfort
Eliminates lethargy. Builds the abdominal muscles.
Stimulates circulatory, nervous and hormonal systems

Formation of the posture
Begin by standing in Samasthithi.
Extend your arms straight up.
Join your palms and point your fingers up
Slowly tilt your upper body forward at your pelvis.
Lower your upper body until it is parallel to the ground.
Try to keep your legs straight with a very slight bend at the knees.
Ensure that your back is not hunched and your spine is straight.
Focus your gaze forward.
Remain in this posture for 30 seconds.

Flexes your hip muscles and strengthens them.
Improves sense of balance.
It stretches the spine and builds the supporting muscles.
Strengthens thighs and calf muscles.
Strengthens the upper arms.
Reduces stiffness of shoulders.

Breath control is used in the yoga practises. Yoga asanas are physical positions that are known to have your body’s anatomy perfectly aligned. You will notice changes in your strength, flexibility, stamina, and energy levels as you regularly perform these. Yoga poses are incredibly beneficial for your organs in addition to helping you shape your body and lose any extra weight.

Yoga affects your general health, making it a lifetime endeavour. Everyone should benefit from yoga’s beautiful gift. It not only keeps you healthy, but it also gives you the chance to enjoy life. Yoga has an impact on your spiritual, emotional, mental, and physical development. It promotes overall health and personal development.

– Himalayan Siddhaa Akshar is a Yoga and Spiritual Leader and the founder of Akshar Yoga Institutions and Himalaya Yoga Ashram.