International Yoga Day 2023: 5 Yoga Asanas with Their Benefits for Beginners

International Yoga Day 2023: 5 Yoga Asanas with Their Benefits for Beginners
International Yoga Day 2023: 5 Yoga Asanas with Their Benefits for Beginners

We have known the importance of health the most during these Cpvid times. We understood how significant it is to keep yourself physically and mentally fit and the easiest and most impactful way to do that is practicing Yoga daily. International Yoga Day is on June 21.

The UN General Assembly in 2014 overwhelmingly adopted a draft resolution, declaring June 21 as International Yoga Day. A record 177 countries supported the resolution. There are yoga enthusiasts in every corner of the world today.

As India celebrates Yoga Day with much zeal and passion, here’s a list of 5 Yoga asanas for beginners:

1. Sukhasana (Happy Pose)

5 Yoga Asanas And Their Benefits For Beginners

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  • Sit in an upright position with both legs stretched out in Dandasana.
  • Fold the left leg and tuck it inside the right thigh.
  • Then fold the right leg and tuck it inside the left thigh.
  • Place your palms on the knees and sit erect with a straight spine.

Benefits of Sukhasana:

Sukhasana strengthens the back and stretches the knees and ankles. It also opens the hips, groin, and outer thigh muscles (abductors). Sitting upright with your spine aligned also reduces stress and anxiety. It calms the mind and is known to be therapeutic for stress.

2. Vajrasana (Thunderbolt Pose)

Vajrasana (Thunderbolt Pose)

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  • Slowly drop down on your knees.
  • Place your pelvis on your heels and point your toes outward.
  • Here, your thighs should press your calf muscles.
  • Keep your heels close to each other.
  • Do not place the toes on top of the other, instead right and left must be next to each other.
  • Place your palms on your knees facing upward.
  • Straighten your back and look forward, and hold this asana for a while.

Benefits of Vajrasana:

Vajrasana has excellent benefits for digestion and keeps stomach health in check. When you sit in vajrasana, it is the optimal position for blood circulation to flow to the digestive organs, and this gets them functioning effectively. It also lends itself to better food absorption and nutrient absorption, so you’re getting the best of whatever you eat. Prevents It The Formation Of Gas And Acidity, indigestion, and cures constipation.

3. Bhujangasana (cobra pose)

Bhujangasana (cobra pose)

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International Yoga Day 2023: 5 Yoga Asanas And Their Benefits For Beginners

  • This is one of the easiest yoga poses to try for a great start.
  • Lie down on your stomach with your toes flat on the floor, soles facing upwards; rest your forehead on the ground.
  • Keep your legs close together, with your feet and heels lightly touching each other.
  • Place both hands in such a way that palms are touching ground under your shoulders, elbows should be parallel and close to your torso. 
  • Taking a deep breath in, slowly lift your head, chest and abdomen. Keep your navel on the floor.
  • Pull your torso back and off the floor with the support of your hands. Make sure that you are putting equal pressure on both the palms.
  • Keep breathing with awareness, as you curve your spine and look up.
  • Maintain the pose while breathing evenly for 4-5 breaths. 
  • Now, breathe out, and gently bring your abdomen, chest, and head back to the floor and relax.

Benefits of Bhujangasana:

Cobra Pose or Bhujangasana decreases the stiffness of the lower back. Stretches the muscles in the chest, shoulders, and abdominals. Strengthens the shoulders and the arms. Helps in elevating the mood.

4. Butterfly Pose 

Butterfly Pose

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  • International Yoga Day 2023: 5 Yoga Asanas And Their Benefits For Beginners
  • This asana stretches the inner thighs, groin and knees, and improves flexibility, removes fatigue from long hours of standing and walking.
  • Sit with your spine erect and legs extended in the front. Bend your knees and bring your feet towards the pelvis. Let the soles of your feet touch each other.
  • Hold your feet tightly with your hands, you could also place them under the feet for support. Try to bring the heels as close to the pelvis as possible. Take a deep breath in.
  • Breathe out, and press the thighs and knees downward gently towards the floor.
  • Start flapping both the thighs up and down like the wings of a butterfly. Starting slowly, gradually increase the speed. Keep breathing normally throughout. Flap as fast as you comfortably can. Slow down and then stop.
  • Take a deep breath in, then exhale and bend forward, keeping the chin up and spine erect. Press your elbows on the thighs, pushing them towards the floor. Feel the stretch in the inner thighs. Breathe long and slow, relaxing the muscles. Take a deep breath in and bring the torso up. Exhale and gently release the posture.

Benefits of Butterfly Pose: 

This is the best yoga asana for weight loss and helps you to get toned thighs. This asana also improves the flexibility in your private part and hip regions, as it stretches the inner thighs, genital and knees. It helps release any toxins and negative energy in the areas of hip and groin. Your pelvis, abdomen and back are stimulated by plentiful blood supply. The flapping of thighs also increases sperm count in men. For women, coupled with Sarvangasana, it aids the ovaries to function properly and removing irregular menses. This pose not only increases fertility levels but also ensures a smoother delivery, if practiced till late pregnancy. 

5. Dhanurasana (Bow Pose)

Dhanurasana (Bow Pose)

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  • International Yoga Day 2023: 5 Yoga Asanas And Their Benefits For Beginners
  • Lie on your stomach with your feet apart, in line with your hips, and your arms by the side of your body.
  • Fold your knees, take your hands backward, and hold your ankles.
  • Breathe in, and lift your chest off the ground and pull your legs up and towards the back.
  • Look straight ahead with a smile on your face.
  • Keep the pose stable while paying attention to your breath. Your body is now curved and as taut as a bow
  • Continue to take long, deep breaths as you relax in this pose. But, bend only as far as your body permits you to. Do not overdo the stretch.
  • After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.

Benefits of Dhanurasana:

It tones the back muscles as well as maintains your spine’s elasticity, increasing vitality and improving posture. You can balance the entire weight of your body on abdomen also minimizes your abdominal fat. Along with this, it also keeps your reproductive and digestive system healthy. Dhanurasana not only brings some health benefit, but also provides the internal organs an excellent and powerful massage.


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