10 Useful Yoga Asana To Keep Body And Mind Healthy

Yoga Asana

The history of yoga is very ancient. According to historians, yoga originated in India. The first book on yoga was written by Maharshi Patanjali, in which he described the stages or types of yoga.

In fact, the word yoga is derived from the word ‘Yuj’ in the Sanskrit language which means ‘add or match’. Yoga is the action whereby the living soul matches the divine. 

Therefore it is very important to do yoga actions for a soothing life. And today in this article I will tell you about some such yoga asanas, which you can lead a healthy life by including in your daily routine.

1. Bhujangasana 


  • Lie on your stomach and mix both feet together and apply them completely from the ground. Apply the body from your toes to the navel from the ground.
  • Lift the upper part of the torso completely with the hands facing the shoulders against the earth. In this way, the upper part of the waist will become like a snake.

Benefits of Bhujangasana

This posture-

  • Accelerates blood circulation.
  • Removes obesity.
  • Communicates strength and elation in the body.
  • Also makes the spine flexible and widens the chest. 
  • Makes the shoulders, chest, and head more functional.

2. Shalabhasana 


Lie on your stomach. Place the palms on the ground by the shoulders. Join the two legs together. Try to raise the lower part of your waist at ease and remember there should be no bend in your legs.

This condition should remain for some time. With both your hands under the belly, raise the legs as much as you can by joining the claws. The front part of the waist should be attached to the ground.

Benefits of Shalabhasan

With this posture-

  • Blood circulation is faster.
  • Spine bone has flexibility.
  • Many stomach diseases; such as gastric, loss of appetite and indigestion, etc. are overcome.
  • Memory increases.

3. Dhanurasana


  • Lie on your stomach. Hold the legs with both your hands and pull, which will make the body position like a bow. 
  • With a long breath, lift the chest upwards.  Stable in the same position for a while or as much you can. 

Benefits of Dhanurasana

This posture-

  • Removes stiffness of the spine and makes it flexible.
  • Cures obesity in the body.
  • Eliminates constipation and cures all stomach aches.

4.  Tadasana

In standing posture this posture, the torso is pulled upwards. The position in this posture is like a palm tree, so named as Tadasana. You can also know more about yoga asana by joining 300 hour yoga teacher training in Rishikesh.


  • Stand up and straighten the arms by adding heels and fingers of the feet. The fingers of the hands are stuck in each other. The palms are up and facing. Draw your whole breath in.
  • After lifting the heels, keep the entire weight of the body on the claws. Pull the body upwards. After some time, exhale and bring the body down. Do this 10-15 times.

Benefits of Tadasana 

With this posture-

  • Body fatness is reduced.
  • Get relief from constipation.

5. Padmasana 


  • Sitting on the earth, keep the heel of the left foot on the right foot in such a way that the heel comes near the navel, and then lift the right leg up and place it on the left thigh in such a way that the two heels join together near the navel.
  • While looking in front, keep the upper part of the waist straight. Place your knees on the ground and keep both hands on the knees.

Benefits of Padmasana 

With this posture-

  • The legs, arms, and abdominal muscles are strong.
  • Increases functioning of lungs.

6. Halasana 


Spread your legs and lie outside the stomach. Let the palms stick to the ground. Slowly raise the lower part of the lower leg by raising both the legs upward so that both the toes are attached to the backside of the head from the ground, after some time, slowly bring the feet to their first position.

Benefits of Halasana

This posture-

  • Especially relieves waist obesity.
  • Increases eyesight.
  • Heals blood circulation.
  • Cures many skin diseases.

7. Vajrasana 


Sit on your knees. Keep the waist and head absolutely straight. Place your hands on the knees in such a way that the palms are facing down. In this posture, the ankles of both your legs should be completely below your component muscles. Keep your chest and neck absolutely straight.

Benefits of Vajrasana

This posture-

  • Increases digestion and digests any food is eaten.
  • It is helpful to concentrate the mind.
  • Increases memory.
  • Benefits hernia and hemorrhoids patients.
  • It is helpful in regularizing menstruation.

8. Chakrasana 


  • Lie on the ground, on the waist. Open both legs slightly by spreading both legs fully. Then place both the elbows on the ground on either side of the head.
  • In this state, the palms of the hands should be attached to the earth. Then slowly raise the waist upwards, make the body round, but the feet should remain attached to the earth. One should remain in this state for some time.

Benefits of Chakrasana 

With this posture-

  • Flexibility is increased in the body.
  • The spine bone becomes elastic.
  • The muscles of the knee, arm, leg, shoulder, and arm become strong.
  • There is benefit in problems like asthma, back pain, etc.

9. Sarvangasana 


  • In this posture, you should lie on your back. Keep hands equal to head. Raise both legs slowly and make the back straight with the palms supported by the back, but at that time your elbows should be adjacent to the ground.
  • Place your chin in a manner so it touches your chest. After staying in this state for a while, one should gradually come to the first position.

Benefits of Sarvangasana 

  • Constipation is eliminated by this asana.
  • This asana increases digestive power.
  • Stomach muscles become strong.
  • Facial wrinkles are less.
  • It helps to control the thyroid.

10. Shirshasana


  • Sitting at the knee, tie the fingers of both hands properly and keep them on the pedestal. Place the front of the head on the ground in such a way that both the thumbs are behind the head.
  • Slowly raise the legs upward. First, keep one leg straight. All the weight should be on the head and arms.

Benefits of Shirshasana 

With this posture-

  • The arms, legs, and spine are strong and flexible.
  • The lungs function properly.
  • This asana increases appetite and liver functions properly.
  • This posture increases memory power.
  • The brain is calm and helps in fighting stress and depression.


  • This asana is not good for a hernia patient.
  • This asana is not beneficial for pregnant women.
  • This asana is beneficial for women and men of every age.
  • Having severe disease consult your doctor first.
  • New for yoga, if possible do it under the guidance of a yoga trainer. Know more in details about yoga asana with Yoga School in Rishikesh.