Yoga for Health benefits : 7 poses for healthy lifestyle


Yoga is an effective tool for our mind, body and soul to balance and maintain a healthy lifestyle. It is very important to take care of our body as the human body is a machine and hence, it needs to move or else it will lose its efficiency. Many people consider Yoga as a physical exercise, but it is much more and a holistic approach to lead a purposeful, healthy and happy life. So, Here we will talk about Yoga for Health benefits and yoga poses for healthy life.

The practice of yoga includes meditation, pranayama and asanas which leads us on the path of healthy living. Yogic principles, A  living healthy can be adopted by all, irrespective of age, gender, profession or place. It is easy and the most effective way to stay healthy. Through Practice comes Yoga!

Practicing Yoga for Health benefits :-

Practicing yoga might seem like just stretching, but it can do much more than stretching for your body. It helps in bringing together Physical health benefits and Mental health benefits to our body and mind. yoga helps to Improves your flexibility, builds muscle strength, perfects your posture, yoga for stress, keeps you relaxing and yoga helps to boosts immunity, healthy flow of blood and oxygen which helps in gaining energy and vitality and so much more.

Yoga is a way of life. And if we incorporate yoga in our lives slowly and make it part of our life, we would be in a peaceful and healthy state in our everyday life, even in our thoughts, deeds and actions. Over a period of time, the deeper practice brings in complete clarity, calmness and focused way of living a healthy life.

7 Yoga for Health benefits :-

Before we get into the postures, it is also very important to remember that your yoga practise should be always characterized by 2 components:- Steadiness (Sthiram) and Ease (Sukham) and also remembers that the breath plays an important role in the Asanas. So, with the coordination of breath and movement, the Yoga practise becomes harmonious. You feel better, more in balance, more conscious and clearer.

1. Cat-Cow Pose (Marjaiasana/Bitilasana):

Yoga for Health benefits

Performing Cat/Cow Pose :

  • Start in a tabletop position with your hands and knees on the ground.
  • Ensure your palms are aligned with your shoulders, and your knees underneath your hips.
  • On your inhale raise your head and face forward, and tilt your tailbone up, letting your back curve.
  • On an exhale, round your spine up towards the ceiling while tilting your tailbone down. As you do this, tuck your chin down towards your chest.
  • Continue slowly alternating between Cat and Cow.

Benefits Cat and Cow Pose :-

Centres your focus on the present and connects you to your breath, warms up your body, improves flexibility in the spine, provides a gentle stretch to the abdomen and hips, Improves posture and balance, as well as spinal alignment.


Avoid if you have a neck injury and those with back injuries should only perform Cow Pose. If you experience wrist pain or knee pain during the Cat and Cow poses then avoid performing it.

2. Downward Facing Dog (Adho Mukha Svanasana):


Performing Down dog:

  • From Table position, tuck the feet under and press right into the hands and start to lift up the hips towards the ceiling.
  • Lift the tail bone to keep the spine long and straight and make sure that your arms are straight.
  • Now your head and neck hang freely from the shoulders.

Benefits of Downward Dog :-

This pose works on the upper body and stretches your arms, chest, legs, and back muscles. It benefits the entire body by building stronger hands and wrists and relieving lower back pain.


Avoid Downward Dog pose or practice it with caution if you have wrist injuries, carpal tunnel syndrome, or if you have headaches or high blood pressure.

3. Child Pose (Balasana):

Yoga for Health benefits : 7 poses for healthy lifestyle

Performing child pose:

  • From Tabletop Pose, exhale and lower the hips to the heels.
  • Bend forward and lay your chest on your thighs, forehead to the floor.
  • The arms extend to the front with the fingers spread wide.

Benefits of Balasana :-

Childs pose is the go-to place in the middle of practice when you are feeling tired or too challenged. It gently stretches the hips, thighs, and ankles. Calms the brain and helps relieve stress and fatigue. Relieves back and neck pain.


People who are suffering from knee injuries or diarrhoea should avoid this pose. If you find it difficult to touch the floor by your forehead, then you can use a pillow or a block to support your forehead rest.

4. Butterfly Pose (Baddha Konasasana):

Performing Butterfly Pose:

  • In sitting position, bend both knees resting on the mat to each side, opening the hips.
  • Bring both the feet together and closer to the groin.
  • The hands interlaced under the feet.
  • The shoulders should be pulled back and the spine should be straight.
  • You can do a gentle movement by flapping your thighs.

Benefits of Butterfly pose :-

Improves blood circulation, flexibility in the groin, it also detoxifies the body, strengthens the muscles, enhances the release of happy hormones, Soothes menstrual discomfort and sciatica.


People with groin or knee injuries should also not perform Butterfly Pose. Avoid if you have high BP or heart problems and avoid rounding up the spine.

5.  Bridge pose (Setubandasana):

 7 poses for healthy lifestyle Bridge pose (Setubandasana)

Performing Setubandasana:

  • From a supine position, on your back, slowly inhale and raise your hips up with both the feet rested on the ground by maintaining a hip gap between your knees and feet and the pelvis tucked.
  • The fingers are interlaced under the body and the back of the neck is rested on the mat as well.

Benefits of setu bandhasana:-

This is a deep, but gentle backward bend. It opens and expands the chest area, releases tension in the back, hips and shoulders. calms your mind and relieves tension and anxiety. Helps to strengthen and lengthen your back muscles and neck muscles.


This posture should not be done for those who have neck, back or shoulder injury. If you are also suffering from knee pain, then you should avoid this asana.

6. Vrikshasana (Tree pose)

Vrikshasana (Tree pose)

Performing Vrikshasana (Tree pose):

  • From a standing position, Fold the right leg and place it at the side of left thighs where the toes of the right leg are pointed downwards.
  • The pelvis and the chin are tucked in.
  • In the prayer position, the hands are raised above the head with the palms.
  • The gaze is fixed forward.

Benefits of Vrikshasana :-

Strengthens the legs, ankles, and feet. Improves flexibility in the hips and knees. Improves balance. Tree pose increases your stamina, concentration and immunity. and makes you more focused and also treats numbness. It makes your ankle stronger.


Avoid if you have blood pressure, migraine, acute knee problems and hip injury.

7. Warrior pose ( Virabhadrasana):

Warrior pose ( Virabhadrasana)

Performing Warrior pose ( Virabhadrasana):

  • From a standing position, step your right foot forward about four feet parallel where the toes are pointing forward and the back foot facing toward the side.
  • The front knee should be bent in a 90-degree angle directly to above the ankle.
  • The arms extend up closer to the ears where the palms are facing one another.
  • Rib-cage is lifted and the pelvis is tucked in.

Benefits of Warrior pose :-

Strengthens and tones the arms, legs and lower back, improves balance in the body, helps increase stamina, beneficial for those with sedentary or deskbound jobs, mainly in case of frozen shoulders.


Avoid if you have High blood pressure, knee injury, shoulder injury. You can place your hands on your hips if you find it difficult to reach your arms above your head. If you have neck injury then keep your head in a neutral position and do not lookup.

Yoga is a continuous process. So, keep practising! The deeper you move into your practice of Yoga, the more profound are its benefits. When you are healthy you are in touch with your inner self on a much deeper level. It is an effective way to expand your physical limits, bring your focus to the present, and calm the mind.  Always work within your own range of limits and do not force yourself. 

So, what are you waiting for? Roll out your mat and start practising.



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