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International Yoga Day 2015- Know the Importance of Different Yoga Postures

HWC Team
June19/ 2015

Yoga is a holistic approach that maintains a harmony between mind & body, thought & action and health & well being. Yoga has been practiced for centuries since it is the ideal way to achieve optimal health and well-being. There are different types of yoga postures that you can do to gain incredible power.

In order to get the most of yoga, you should be aware of what kind of yoga posture you are doing and what benefits you will get by doing that. It will actually help you to figure out the one that suits you the best. Here, we are listing out the most important yoga postures along with its benefits and precautions to be taken.

Ardha Chandrasana (Crescent Moon Pose)

This is an energizing pose that opens and increases the flexibility of the body. It strengthens and trims the waistline, abdomen, thighs and hips. By doing this regularly, you can improve body strength, increase spine flexibility and enhances blood circulation.


  • Strengthens every muscle
  • Ensures proper kidney function
  • Helps in curing liver and spleen enlargement

Points to remember

  • Focus on lengthening the body rather stretching
  • Do not compress the side of the body that your arms are leaning over
  • Placing one hand on hip and raising the other arm over the head would ease the strain
  • Do not press the hips to the sides to reduce the stress on the lower back
  • People with lower back or shoulder problems should not opt for this

Malasana (Garland Pose)

This is a kind of squatting position in which your toes will be out, the heels will be in and the hands will rest at prayer position in front of the chest. This is ideal for pregnant women, since this involves stretching the inner thighs, calves, relieves back ache, and opens up the pubic symphysis in the pelvis.


  • Good stretch to the back, groin and ankle
  • Tones stomach & improve digestion
  • Strengthens muscles & pelvic joints
  • Relieves from back pain
  • Boosts metabolism

Points to remember

  • People who suffer from lower back or any knee injury shouldn’t do this pose
  • You should not exert the body more than its capacity
  • A folded blanket can be used for support
  • Can also do this on chair instead of floor

Alternate Nostril Breathing (Nadi Shodhan)

It is the good form of breathing that keeps the mind calm, happy and peaceful in just few minutes. This posture can help release tension and fatigue. And, it helps clear blocked energy channels, which in turn clams the mind.


  • Works well for respiratory and circulatory problems
  • Harmonizes the left and right hemispheres of the brain
  • Purifies & balances the nadis
  • Brings the mind back

 Points to remember

  • Keep breathing gently and naturally. Do not breathe from the mouth
  • Gently place your fingers on the forehead and nose; do not apply pressure
  • Your exhalation should be longer than inhalation

Standing Yoga Seal (Dandayamana Yoga Mudrasana)

The standing yoga seal is a form of yoga that make sure that the spine is fully stretched. This also improves your posture.


  • Improves overall mental functioning
  • Harmonizes mind and the heart
  • Increases flexibility to the upper back, legs and shoulders

Points to remember

  • People who were injured to their neck, back or shoulders should not consider this pose
  • People with high blood pressure should refrain from practicing this pose

Tadasana (Mountain Pose)

Tadasana helps to create space within the body, catalyzes good co-operation between the internal organs. It can also improve respirations and digestion as well. By doing this, one can be fresh, motivated and invigorated all over the day.


  • Improves body posture
  • Strengthens thighs, knees and ankles as well
  • Relaxation from sciatica
  • Relives tension, discomforts, pains and stiffness
  • Enhances blood circulation

Points to remember

  • Requires concentration
  • If you have headaches or persistent migraines, avoid doing this
  • People with insomnia or any other sleep disorders should not do this
  • Others who suffer from blood circulation problems should avoid doing this

It is important to follow these guidelines while doing any of the above mentioned yoga postures. Hope this article has provided you enough information on healthy practices of doing yoga.

HWC Team

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