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5 Asanas For A FITTER 2022

January 04, 2022 17:54 IST
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It's the time of new beginnings and new promises.

And when you sit down to make your New Year Resolutions for 2022, don't forget to add yoga to the list.

The relaxing, purifying art of this traditional practice is just the thing you need to face the new year with strength, courage, and the utmost zeal.

It takes a healthy body to have a healthy mind and vice versa.

A daily yoga habit in 2022 will not just help you get physically fitter but will also give you the mental stability required to face all obstacles that may come your way this year.

Here are five asanas that will make you healthier and stronger in 2022:

All photographs: Kind courtesy Ira Trivedi

1. Virabhadrasana (Warrior Pose)



  • A full upper-body workout
  • Stabilises leg and feet muscles
  • Improves balance and concentration
  • Aids digestion

How to do it

  • Stand with your feet wide apart.
  • Bend your right knee sideways while keeping your left leg and back straight.
  • Inhale deeply and reach up to the sky with your arms, arching your back.
  • Exhale and relax.
  • Repeat with the left knee.

2. Adho Mukha Svanasana (Downward Dog Pose)

Adho Mukha Svanasana


  • Improves posture
  • Stretches chest, lungs, shoulders, and abdomen
  • Strengthens the spine.

How to do it

  • Kneel with hands on the floor. Knees should be directly below the hips and hands should be a little in front of your shoulders.
  • Lift your knees from the floor, making your legs straight and pushing your torso upwards. Arms should be straight with palms flat on the ground. Your head should be between the arms.
  • Your body should form an upside-down V shape.
  • Breathing deeply, hold this pose for a few seconds.

3. Bhujangasana (Cobra Pose)



  • Reduces fat in the stomach region
  • Flattens belly

How to do it

  • Lie flat on your stomach, face down.
  • Keep your hands beside your rib cage with palms flat on the ground.
  • Press your palms into the floor and inhale deeply as you lift your upper body (head, neck, shoulders, and upper chest - till the navel region) off the ground.
  • Keep your breathing normal and steady.
  • Hold this position for 30 seconds.

4. Marjariasana (Cat-Cow Stretch)



  • Improves posture
  • Boosts spine flexibility
  • Improves blood circulation

How to do it

  • Kneel on the floor with palms flat on the ground.
  • Inhale and arch your spine inwards, tilting your head backward.
  • Hold this position for a few seconds.
  • Then, arch your back outwards, lowering your head.
  • Hold this position for a few seconds and then relax.

5. Shavasana (Corpse Pose)



  • Calms the mind
  • Reduces stress
  • Alleviates headaches, fatigue, and insomnia

How to do it

  • Lie down on your back with legs apart. Keep palms a little away from your body, facing upwards. Make sure you are comfortable.
  • Close your eyes.
  • Focus on different parts of your body and relax. Breathe deeply and slowly.
  • Do this for 10 minutes.

A regular, preferably daily, yoga routine must be accompanied by healthy eating and a fixed daily schedule.

Sleep on time, wake up on time, and try to make smarter choices in your diet and general lifestyle.

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