10 Yoga Stances that Promote Mental and Physical Well-Being

 10 Yoga Stances that Promote Mental and Physical Well-Being

Thanks to the rigorous routine of our 9 to 5 desk job, today most of us are victims of physical and mental health issues. Sitting at the desk, staring at the laptop screen for hours and barely getting any movement – that is how most of us spend the majority of our time. That is also the reason why most of the working crowd is either physically unfit or mentally stressed. What you need to understand is that the human body is a machine and if it stops functioning properly, it will lose its efficiency. Hence, it becomes imperative that you take care of your body.

Considering the lack of time to be our biggest problem, how can we focus on our health? A significant chunk of our time goes behind our workstations, and we barely find enough time to focus on our health. But, did you know that devoting just a mere span of 20 minutes every morning to yoga can bring the much-desired health balance in your life?

How can Yoga benefit you? 

However much do we talk about the benefits of yoga, it will still be an understatement. Physiologically, practicing yoga helps in improving blood flow by increasing haemoglobin and red blood cells in the body. This, in turn, allows more oxygen to reach the body cells and enhances the function. When it comes to mental health, practising yoga regularly will help you develop a better understanding of your life, thus helping you to evolve spiritually and mentally. Yoga has a very holistic approach that promotes mind-body health through the physical poses and meditation techniques. It helps us reduce stress, be attentive and gives us the mental strength to face the daily challenges, fears, and frustrations of our lives.

Now if you are a beginner, then it is better that you start with the easier stances first and then move on to the more complex ones. Here are some of the most effective yoga poses that require very little effort.


  • Balasana or the Child Pose

For this asana, you need to kneel on the floor, with your hips like you are crawling. Next, you need to bring your legs together and lower your body to rest your hips on your heels while making sure that your knees are separated. As you exhale, lower your torso down to your inner thighs and place your hands on the floor beside your feet. Relax your shoulders and bend down towards the floor to put your forehead on the floor. This pose will help you feel more calm and composed and help you channel out the stress.

  • Sukhasana or the Easy Pose

The word “Sukh” in Sanskrit means happiness. As the name suggests, this asana is simple and brings you peace. Start by sitting cross-legged with your left leg on your right thigh and vice versa. Now, keep your spine straight and put your hands on your knees. Joining the tip of your index finger with the tip of your thumb can help you feel more relaxed. In this asana, the body relaxes and breathes easy while channelling blood flow. This, in turn, will help you moderate your blood pressure levels and reduce heart ailments. This pose strengthens the spine and corrects body posture.

  • Savasana or the Corpse Pose

The easiest in the list and yet one of the most effective poses that promote mental wellness, the savasana helps in relaxing the entire body, calming the brain, thus alleviating stress.

For this asana, you need to lie down on your back on the floor and straighten your legs and allow them to fall open in a natural position. Now, relax your arms by your sides and turn them up so that your palms face the sky. After you have lied down in the most comfortable position, just close your eyes and concentrate on your breathing, relaxing every part of your body. This asana is not as easy as it sounds! You need to pay attention to the alignment of your body so that you can feel light and stay relaxed.

  • Bhujangasana or the Cobra Pose

Lie down on your chest. Then, placing your palms under your shoulders, try to raise your upper body as much as you can. Bend backward as much as possible as you inhale and then bring your body back down while breathing out. “The cobra pose helps the body to reduce stress and fatigue, thus helping in better concentration levels. This pose is most beneficial to students and can help them in their academics,” says Kiera Alan.


  • Tadasana or the Mountain Pose

To do this yoga pose, you need to stand straight. While doing so, make sure that your ankles are apart. Next, you need to hang your arms behind your torso and raise your ankles trying to balance your body weight on them. While landing on the floor, you need to inhale, land your ankles and then release your shoulder blades away from your head. Since this stance puts all your muscles to work, this will help you with all the action that you otherwise miss in your daily life.

  • Vrikshasana or the Tree Pose

For this pose, you need to start by putting your right leg high up on your left thigh. Considering that you are a beginner, this pose can be a little problematic in the beginning. You may lose your balance in the first few attempts. But, once you have maintained a steady balance, just join your palms together above your head and inhale slowly. To get the most out of this asana, you need to keep your spine and left leg straight. When you exhale, bring down your hands and put your right leg on the ground steadily. This stance will help you have a straight spine and make you feel more balanced.

  • Kursiasana or the Chair Pose

The chair pose helps you draw energy into your body and enables you to strengthen your arms and legs. Start by taking a position with your legs slightly apart, and arms stretched above the head. As you inhale, bend your knees and push your pelvis like you are sitting on a chair. It is almost like a squat exercise only a bit higher. While doing this exercise, make sure that your arms are optimally outstretched and straight. Next, you need to take deep breaths and withdraw slowly while exhaling.

  • Paschimottanasana or the Seated Forward Bend

Sit up with your back straight and your legs stretched, so that your toes are pointed outwards. Next, breathe in and extend your hands upwards. Now as you exhale, bring your arms down slowly and bend over to touch your toes. While at it, you need to keep your spine straight and your body must not be lax. Try placing your hands as near as your toes and then stay in the position. However, do not force yourself and keep the position for as long as you are comfortable doing it. After some time, release your hold and stretch your spine. This asana helps in better digestion and improves your breathing pattern.

Researchers are still looking into the list of benefits that yoga has to offer. All you need is to start your day with a yoga session of just 20 minutes, and you will see your efforts bearing fruits within days. To get the most out of a session, try to practice it on a solid surface and in the open air.

Try the poses mentioned above and let us know how you feel! We wish you happiness and health in abundance.

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