Yoga Asana You Must Practice

Yoga Asana

7 Yoga Asana for a Healthy Body

Yoga helps to maintain a healthy life with a healthy body. It has several health benefits. Regular practice of yoga asana may do wonders for a person. It physically as well as mentally affects an individual. Few asanas per day can bring a significant change in your life.

Here I am listing seven asanas for a healthy body which will keep your body healthy in the long run.

Dhanurasana Yoga Asana (Bow Pose)

Dhanurasana Yoga AsanaThe word “Dhanurasana” consist of two Sanskrit words- 'dhanur' and ‘asana' which mean bow posture. It is one of the twelve basic Hatha Yoga Asana. It is also one of the best stretching back exercises.

Dhanurasana has multiple benefits but one should know the following points before practicing this Asana:

  • It should not be practiced in fluctuating blood pressure.
  • Not to be practiced in severe abdominal surgery.
  • Avoid practicing in neck injury.
  • It should not be practiced in the hernia.
  • Pregnant women should avoid practicing this asana.
  • It should not be practiced with the filled tummy.



  • Dhanurasana strengthens abdominal, back muscles, and other parts of your body.
  • Makes your back more flexible.
  • It Helps improve your appetite and digestion.
  • Shapes and tones the muscles of legs and arms.
  • Helps you in the stimulation of the reproductive system.
  • Helps in constipation.
  • Gives relief in stress and headache.
  • Helps in dysmenorrhea.


Uttanasana Yoga Asana (Standing Forward Bend)

Uttanasana Yoga AsanaThe word “Uttanasana” consist of two Sanskrit words- ‘uttana’ and ‘asana' which mean intense stretch posture respectively. It is a great Asana to soothe body and mind.

Before starting Uttanasana, keep the following things in your mind:

  • Never practice in case of lower back injury or head injury.
  • Avoid practicing in case of heart problems.
  • It should not be practiced if one is suffering from joint pains.


  • Stimulates the functions of the kidney and liver.
  • Improves insomniac conditions.
  • Helps with stress.
  • Stretches the back and shoulders and strengthens the muscles.
  • Helps in osteoporosis.
  • Improves stimulates blood circulation.
  • Strengthens calves and knees.


Bhujangasana Yoga Asana (Cobra Pose)

Bhujangasana Yoga AsanaThe word “Bhujangasana” consist of two Sanskrit words - ‘bhujang' and ‘asana' which mean cobra posture respectively. It is considered to be great to practice for all over body fitness. It is also believed to awaken Kundalini.

Before practicing Bhujangasana, the following points should be taken into account:

  • Avoid practice during pregnancy.
  • It should not be practiced during recent abdominal surgery.
  • Not to be practiced in spinal injuries.
  • It should not be practiced in the hernia.



  • Soothes cervical pain.
  • Strengthens the back, abdomen and hip muscles.
  • Provides relief in headache.
  • Maintains correct body posture.
  • Improves constipation condition.


Chaturanga Dandasana (Four-limbed Staff Pose)

Chaturanga DandasanaThe word “Chaturanga” consists of two Sanskrit words - 'chatur' and ‘anga' that means four limbs respectively and “Dandasana” is consist of 'danda' and 'asana' which means Staff Posture respectively. It is sometimes also called Low Plank.

Some points to keep into consideration before commencingChaturangaDandasana:

  • Always practice it with the empty stomach
  • Avoid in wrist injury or spinal injury
  • It should be avoided if you have carpal tunnel syndrome



  • It strengthens wrists and makes them flexible
  • Strengthens back, arms and shoulders
  • Tones forearm and arm muscles
  • Improves the functions of abdominal organs


Viparita Karni Yoga Asana (Inclined pose)

Viparita Karni Yoga AsanaThe word “ViparitaKarni” consists of Sanskrit words - ‘viparita’ which means inverted and ‘karni’ which means‘doing'. It is one of the few poses that helps in anti-aging with other benefits.

Some factors that should be taken care of before practicing this asana:

  • Should be avoided in case of severe eye problem
  • Should be avoided in case of a recent knee injury
  • Should not be practiced by hernia patients
  • Not to be practiced by pregnant women



  • Helps in detoxification of blood
  • Stimulates immunity
  • It is helpful in insomnia
  • Works as a stress buster
  • Therapeutically beneficial for varicose veins
  • Helps in PMS


SetuBandha Sarvangasana (Bridge Pose)

Setubandha SarvangasanaSetuBandha Sarvangasana is a basic vinyasa form of yoga. It stretches and strengthens the lower body as well as upper body. If one is suffering from any injury or sickness, do not practice it before consulting a doctor and perform it under the guidance of an expert.

Always keep the note of following points:

  • SetuBandhaSarvangasana should be avoided in severe back problems
  • Pregnant women should practice it under an expert’s supervision



  • Helpful in Asthma
  • It stimulates lungs and abdominal organs
  • Stimulates the digestive system
  • Adequately stretches back, chest and neck


Shavasana Yoga Asana (Corpse Pose)

Shavasana Yoga AsanaThe word “Shavasana” consists of two Sanskrit words - 'shav' and ‘asana' which mean corpse and posture respectively. It is generally performed in the last session for the relaxation. It is used to reduce tiredness.

One should take care of the following things while practicingShavasana:

  • Stay calm and concentrated
  • Do not fall asleep
  • If you feel drowsy, take fast breaths to avoid it
  • Do not lie on your back if you have back problems



  • Provides relaxation and calmness to body
  • Controls blood pressure
  • Helps to be more concentrated and focused
  • Makes the body feel rejuvenated
  • Brings peace to inner self


These are the seven asanas of yoga which, if practiced regularly, can bring a constructive and optimistic transformation in one’s life. Do subscribe if you like this article.

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