Yoga is the latest buzz in the market when it comes to fitness and overall wellness. The credit for being one of the best wellness-friendly exercises certainly goes to the ancient science of Yoga. Hatha Yoga and Vinyasa Yoga have been two of the oldest philosophies for health and fitness. Over the years, Yoga has advanced into a number of contemporary forms, thanks to the commitment of Yoga masters of this era. In addition, the ancient science has become a global heritage as practitioners from all corners of the globe enjoy its delight substantially.

Yoga is probably the best answer to all forms of diseases that exists on the planet. It is associated with the theory of complete fitness, focusing on the mental, physical, and spiritual aspects of life. Let’s talk about some of the facile Yoga asanas that are extremely beneficial for boosting the fitness level of the body.

Utthita Hasta Padangusthasana

Let’s begin with the picturization of Yoga as a dynamic exercise. Physical balance is an important element in the health and wellness of the body. Utthita Hasta Padangusthasana sponsors stability in the body by making you accustomed to the situations created by standing on one foot. The asana is a great way to experience strength in the legs and thighs.

How to practice? The one-legged standing pose is practiced by lifting the other leg parallel to the ground. There should be a right angle between the two thighs. You can either keep the hands and arms parallel to the ground or raise these up in the air. Just make sure the body remains in a straight position, which can be attained with regular practice.

Since the position of the arms changes in different variations of the asana, you can experience flexibility in the hands and shoulders. Along with nurturing the thighs, the asana tones the abdomen muscles. Sportspersons can practice this asana to enjoy a greater amount of mobility by the body.

Adho Mukha Svanasana

One of the most popular Yoga poses, Adho Mukha Svanasana is an awesome way to rejuvenate the body and mind, in addition to enhancing the fitness level. Along with immense physical benefits, the pose bestows plenty of athletic power.

How to practice? Start the practice by standing straight. Reach out to the ground by placing the pair of palms in front of the feet at a couple of meters distance. Make a mountain-like structure with the buttocks at the top and the palms and soles holding the body weight. Make sure the elbows, shoulders, knees, and any other joints are not bent.

Since the head comes below the heart during the asana, blood flow is enhanced in the area which creates a calming effect. For the structural management of the body, this asana is very important. Practicing this asana for 5-10 minutes every day can heal the whole body; muscles and bones. It aids in stretching the toes, wrists, hips, etc. as well.


The importance of Paschimottanasana can be understood from the fact that it is part of the curriculum of nearly all yoga training courses across the world. People of every age group can practice this asana with ease. You are most likely to encounter the exercise of Seated Forward Bend when attending a 200 hour Yoga teacher training in Nepal. The Yoga asana is probably the finest way to bring action and energy to almost all the body parts.

How to practice? Begin by sitting on the mat with both legs spread out in front of the body. Make sure the spine is erect and the knees are not bent. Bend yourself in the forward direction to fetch the nose in between the toes (or nearby). Place the abdomen perfectly on the thighs, keeping the knees unbent. Hold the toes with the hands and enjoy the flow of energy throughout the body.

This is an amazing way to experience how blood reaches the brain and enhances its intelligence power. The asana helps in hips stretching and spine elongation. All forms of aches in the back, neck, and hips can be healed with the practice of Paschimottanasana on a daily basis. A number of people also enjoy its beauty for a calm and composed mind.

Setu Bandha Sarvangasana

Now it’s time to move the body in the backward direction to enjoy a complete cycle of energy. Setu Bandha Sarvangasana is a fascinating pose for completing the flow of energy through either side of the body. Also known as the Bridge pose, the body engages in creating a bridge with the shoulders and feet on the mat. The asana is a great way to manufacture a viaduct between the intense and calm nature of life.

How to practice? Lie down on the Yoga mat facing the ceiling with all the body parts relaxed. Bend the knees to make the soles face the mat. Make sure the lower legs are perpendicular with the ground. Raise your hips above the surface while maintaining the hands’ position alongside the body. It is very important to keep the shoulders, neck, and back head in contact with the mat.

The Yoga pose puts enormous pressure on the abdomen, instigating digestion process and boosting muscles toning. The body enjoys a greater strength through better circulation of blood. From the hips to the thighs and from the shoulders to knees, almost all the body parts get strengthened with the Bridge pose.

Author Bio:

Bipin Baloni is a passionate Yogi, Yoga Teacher and a Traveller in India. He organize 200 hour yoga teacher training in Rishikesh. Bipin Baloni conducts Yoga Teacher Training in India in different cities and Ayurveda Courses in Kerala He loves writing and reading books related to yoga, health, nature, The Himalayas and Trekking in Nepal.