Are you ready for the Yoga Day Challenge ?

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Yoga is a physical, mental and spiritual practice. The word Yoga is derived from the Sanskrit word ‘Yuj’ meaning ‘to join’ or ‘to unite’.

International Yoga Day is celebrated on 21st June, as it is the longest day of the year when the sun is the directly over the Tropic of Cancer in the Northern Hemisphere. So let’s make most of it by challenging ourselves for a Healthy life.

These 6 basic Yoga positions that can help your daily life problems, how many can you do?

1.  Sirsasana - A headstand position in which body is inverted, held upright supported by forearms and head. This asana exhibits balance and control physically and mentally.

Benefits :

-  It directs oxygenated blood supply to the brain cells and billion cells receive more nourishment. It can rejuvenate and revitalize the entire brain, thus, enhancing the blood circulation in the head.

-  It helps in strengthening your hair with the amount of blood supply in that particular area because of the posture. Prevents hair fall too.

-  Improves eye vision

It is advisable to do it empty stomach.


2.  Shalabhasana - The sanskrit word ‘shalabh’ means ‘grasshopper’ or ‘locust’. Lie on your stomach and place hands by the side of your body. Lift the legs from behind with the upper torso. Hold this position for sometime.


Benefits :

-  Strengthens muscles of spine, buttocks and back of arms and legs. It also stretches shoulders, chest, belly and thighs. Enhances flexibility and reduces stiffness.

-  The inner intestine and stomach gets good massage from this pose which improves digestion.


3.  Halasana - The Sanskrit word ‘hala’ means ‘plow’. Its pose begins with lying on your back with arms alongside the body and palms facing down. Lift your legs up from the ground to 90 degree angle using your abdominal muscles. Use your hips to lift them off the floor bringing your feet to an 180 degree angle such that your toes are placed over behind. Stay in this position while focusing on your breathing.

Benefits :

-  Improves digestion system as the posture gives a gentle massage to those particular internal organs.

-  Relieves back pain. The plow position stretches the back muscles and make the spinal cord strong and flexible.

-  Burns fat. A very effective lose weight.

-  Reduces stress


4.  Paschimottanasana - The Sanskrit word ‘paschimo’ meaning ‘west’. Sit straight with your legs together by stretching them in front. Place palms on the respective knees. Bend your head and trunk slowly forward to catch the toes with your thumb, index and middle fingers without bending knees.

Benefits :

-  The spinal cord is stretched and space is created between the vertebras which increases blood circulation to all the nerves. It calms the nervous system.

-  Increases flexibility and strength of the spine. Releases tension from the lower back, upper back and neck.

-  Increases blood circulation in all the major abdominal organs such as kidneys, intestine, liver and pancreas. Which boosts metabolism as well as digestion ability.

-  Promotes fat burn in the belly region as it stretches and pressures abdominal area.


5.  Bhujangasana - The Sanskrit word ‘bhujanga’ means ‘snake’ or ‘cobra’. Lay on your stomach, spread your hands  on the floor and bring your feet together. Steadily straighten your arms and direct your gaze forward. Keep the shoulders broad and relaxed as your lift the top of sternum. Deepen the stretch and create an arc in your back.

Benefits :

-  Increases flexibility.

-  Stretches everything between chin and belly.

-  Stretches muscles in the shoulders, chest and abdominal.


6.  Dhanurasana - The name is derived from the Sanskrit word ‘dhanur’ meaning ‘bow’.

Lie down in prone position which means on your stomach. Hold your both feet with your hands making a back bend and positioning like a bow. Pull your both feet slowly as much as you can. Keep the pose stable while focusing on your breath.

Benefits :

-  Helps reduce fat around the belly area.

-  Strengthens the back and abdomen at the same time.

-  Improves digestion and increases appetite.


It is advised not to consume any heavy meals three hours before the yoga practice. Also to time it early morning. The environment air around you is better when fresh and clean.


Happy World Yoga Day !


Written by –

Tarj Desai