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12 Asanas For GOOD HEALTH

Last updated on: February 20, 2024 17:24 IST

Yogini and wellness entrepreneur Radhika Iyer Talati recommends 12 asanas to improve your overall health.

Yoga asanas for good health

Kindly note the image has been posted only for representational purposes. Photograph: Kind courtesy Mouni Roy/Instagram

Yoga asanas are practised across the world for the innumerable mental, emotional and spiritual benefits they can bring to one’s life. However, it is important to note that asanas are not all there is to yoga.

Yoga is a way of life, a mindset and spiritual discipline that allows one to become closer to oneself.

As a yoga practitioner you must remember one thing: breathing along with the movements of the body is what makes your practice yoga.

Be aware of your breath and be patient with yourself as you practise.

Everybody is different and takes different amounts of time to get into certain postures.

As you go through your asana practice, take five minutes before starting and five minutes at the end to focus only on your breathing and performing pranayama techniques that work for you.

This will ensure you are in a calm and present state of mind while you do yoga.

Here are 12 asanas to help you stay fit in 2024:

1. Adho Mukha Svanasana

One of the most commonly practised asanas, Adho Mukha Svanasana stretches and strengthens the body, from your arms to your legs.

How to perform

Benefits

2. Vajrasana

Vajrasana is a restorative yoga pose, relaxing and meditative.

It is an ideal asana to perform between intense asana sequences or for pranayama and dhyan.

How to perform

Benefits

3. Bhujangasana

Bhujangasana is an amazing heart opening back bend.

It is effective in maintaining and building spine health and flexibility.

This posture is also known as the 'cobra pose.'

How to perform

Benefits

4. Trikonasana

Trikonasana enhances mobility, opening up the shoulders and hip flexors, reducing risk of injury.

How to perform

Benefits

5. Chaturanga Dandasana

Chaturanga Dandasana, also called 'the yogi’s plank' is a strength and endurance building asana.

Including this in your practice will help you progress towards more strength-based postures.

How to perform

6. Navasana

Navasana, also known as the 'boat pose', works on the abdominal muscles, strengthening your core.

A strong core allows for more mobility and more endurance when practising.

Benefits

7. Sarvangasana

Sarvangasana is a back-bending pose, where the whole body is balanced on the shoulder.

It is called the 'queen of asanas' due to its ability to alleviate mental and strengthen and stretch the body.

How to perform

8. Parsvakonasana

Parsvakonasana is a standing yoga pose, strengthening the knee, spine and thighs. It allows for mobility in the body.

How to perform

Benefits

9. Prasarita Padottanasana

This asana is a standing inversion, increasing blood flow to the head and strengthening the legs, spine, hips, thighs and increasing hip and spinal mobility.

How to perform

Benefits

10. Padahastasana

Padahastasana is a forward bending pose.

'Pada' means feet and 'hasta' means hands.

How to perform

Benefits

11. Ardha Kapotasana

Ardha Kapotasana, also known as half pigeon pose, is an asana that focuses on stretching the hip joint.

How to perform

Benefits


12. Ustrasana

Ustrasana is an intermediate level back bending pose. Also called the camel pose, this asana is known to open the 'anahata' or the heart chakra.

How to perform

Benefits

Radhika Iyer Talati is a yogini, mountaineer and philanthropist.
After being diagnosed with cancer, Radhika benefitted from training in yoga and meditation.
In 2009, she founded the yoga studio Raa Foundation to share what she had learnt. She has also founded Anahata Organics, a sustainable lifestyle brand.

rediffGURU RADHIKA IYER TALATI