International Yoga Day 2024 is the perfect time to reflect on the ancient practice that has been enriching lives for centuries. Yoga doesn’t just offer our bodies flexibility and strength; it’s a holistic approach to health, wellness, and longevity. For women especially, incorporating yoga into our daily routines can has profound benefits, fostering physical health, mental clarity, and emotional stability. Here are seven yoga asanas that can help you live a longer, healthier life.
1. Tadasana (Mountain Pose)
Benefits: Tadasana is a foundational pose that enhances posture, balance, and alignment. It strengthens the thighs, knees, and ankles, and firms the abdomen and buttocks.
How To Do It:
Stand with your feet together, heels slightly apart.
Keep the arms by your sides, palms facing forward.
Distribute your weight evenly across both feet.
Engage the thighs and lift the kneecaps.
Lift the chest and relax the shoulders.
Hold for 5-10 breaths.
2. Adho Mukha Svanasana (Downward-Facing Dog)
Benefits: This rejuvenating pose stretches the spine, shoulders, hamstrings, and calves. It also calms the mind, helps relieve stress, and improves digestion.
How To Do It:
Start by getting on all fours, placing your hands and knees on the floor.
Lift your hips, straighten your legs, and push your heels towards the floor.
Spread your fingers wide, pressing firmly into the mat.
Relax your head and neck.
Hold for 5-10 breaths.
3. Trikonasana (Triangle Pose)
Benefits: Trikonasana strengthens the legs, knees, and ankles. It stretches the hips, groins, hamstrings, calves, shoulders, chest, and spine. This pose also improves digestion and reduces stress and anxiety.
How To Do It:
Stand with your feet wide apart.
Turn your right foot out 90 degrees and your left foot in slightly.
Extend your arms parallel to the floor.
Reach your right hand to your shin or the floor, and stretch your left arm up towards the ceiling.
Hold for 5-10 breaths, then switch sides.
4. Bhujangasana (Cobra Pose)
Benefits: Cobra Pose opens the chest and shoulders, strengthens the spine, and increases flexibility. It also stimulates the abdominal organs and helps relieve stress and fatigue.
How To Do It:
Lie on your stomach with your legs extended.
Place your hands under your shoulders.
Press your hands down to lift your chest off the floor.
Keep your elbows slightly bent and shoulders relaxed.
Hold for 5-10 breaths.
5. Paschimottanasana (Seated Forward Bend)
Benefits: This pose stretches the spine, shoulders, and hamstrings. It calms the mind, relieves stress, and helps with digestion.
How To Do It:
Sit with your legs extended in front of you.
Inhale and lengthen your spine.
Exhale and hinge at the hips to fold forward.
Reach for your feet or shins.
Hold for 5-10 breaths.
6. Ardha Matsyendrasana (Half Lord of the Fishes Pose)
Benefits: This twist increases spinal flexibility, stimulates digestion, and detoxifies the internal organs. It also helps relieve tension in the spine and back muscles.
How to Do It:
Sit with your legs extended.
Bend your right knee and place your foot on the outside of your left thigh.
Twist your torso to the right, placing your left elbow outside of your right knee.
Hold for 5-10 breaths, then switch sides.
7. Savasana (Corpse Pose)
Benefits: Savasana is a restorative pose that promotes deep relaxation, reduces stress, and calms the mind. It allows the body to absorb the benefits of the practice.
How To Do It:
Lie flat on your back with your legs extended and arms by your sides.
Close your eyes and relax your entire body.
Breathe naturally and let go of any tension.
Stay in the pose for 5-10 minutes.
By dedicating a few minutes each day to these powerful asanas, you can create a lasting impact on your health and longevity. Celebrate International Yoga Day by beginning or deepening your yoga practice, and experience the profound benefits it brings to your life.