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Yogasanas to have Healthy Life

Updated on September 12, 2011

Are you fearing about chances of getting genetic diseases like diabetes, asthma and etc.,? If so, no problem. Here is the good news for you! Some simple yogasanas and diet control in our life make it peaceful and confident to fight against such diseases. From many centuries yogasanas have been the part of life for the people living in various parts of the world. It is told in shastras that there are infinitive number of yogasanas to follow in our daily life. Shri Patanjali, an Indian saint, wrote in his book 'Yogasutra' as asanas are the things which would give pleasure to our body. In our daily life we can see that many pet animals like dogs and cats naturally do the yogasanas by bending their body.

Yogasanas are getting different names as they can be performed in different poses. Ancient people have discovered various asanas which are giving benefits to particular part of our body. Some ones are beneficial to chest and shoulders and other ones work well for legs and thighs. Let us see some important but, simple yogasanas that can be done by any age group of people.

Padmasana, Ardha Padmasana, Sarvangasana, Garudasana, Bhujangasana, Mayurasana, Salabasana, Utkatasana, Ardha Sirasasana, Savasana


 Padmasana (Lotus Pose)

This is so called as it resembles lotus flower. In Indian languages 'Padma' means lotus flower. It can be performed by placing right toe on left thigh and left one on right. Though it seems somewhat hard to do, you can learn and successfully do it with minimal effort. It gives relief from chronic cold and cough problem and helps to get concentrated mind and deep sleep. It also strengthens our thighs and legs. You can remain in this posture for the duration of 30 seconds to 1 minute. This is suitable for doing in both morning and evening.

Ardha Padmasana

  Ardha Padmasana

It is very easy for those who feel hard to do Padmasana. This can be performed by only placing  the right toe on left thigh and keeping your hands on knees. In this posture we can remain for 2 to 3 minutes by sitting erect and looking straight. You can get most of the benefits of doing Padmasana by doing this. 



In Tamil and Sanskrit 'sarva' means all. As its name implies it benefits all the organs of our body. This can be performed by raising your legs and letting body rests on the shoulders and neck. Body weight is supported by placing our hands on the back as shown in the figure. Though it seems difficult, you can learn this step by step. You can remain in this asana for atleast 2 minutes of time period. But people with over body weight can reduce the duration of remaining in this asana. This is suitable for doing both morning and evening.


 Garudasana (Eagle Pose)

Stand erect, keep your left leg on the floor and twist your right leg on the left one. Similarly twist your both hands and let them before your face as shown in the figure. It's showing good results for nervous problems and strengthening thighs and legs. Suitable for both evening and morning times.


Bhujangasana (Cobra Pose)

In Sanskrit 'Bhujanga' means Cobra. When the asana is performed, it gives the appearance of hooded cobra. First lie down on the floor as your chest facing the floor. Keep your hands on the floor as shown in the figure and begin to look straight. Here your head, raised trunk and neck bring theappearance of hooded snake. This gives strength to our shoulder and hands and increases the immunity power.This can be done for the duration of 1 to 2 minutes. Only evening is favorable to get more result.


Mayurasana (Peacock Pose)

This is good for liver and pancreas which can prevent diabetes. This can be performed as follows. Place your elbows on either sides of the navel and let your toes on the floor, then try to balance your body by stretching both legs together as shown in the figure. We can remain in this asana for 15 to 30 seconds. Persons who have heart problems should avoid this asana. If you are new to this asana, you can initially do it by placing both legs on floor itself.


 Salabasana (Caterpillar Pose)

Keep your hands as shown in the figure and look straight by gently raising your head and also try to raise slightly your legs with toes touching each other. This resembles a caterpillar. 'Salabam' means caterpillar in sanskrit. This is a strainful asanas and suitable for only evenings. It strengthens all nerves of our body.


 Utkatasana (Chair Pose)

It strengthens muscles of legs and thighs. You can perform this asana as follows. Stand erect and keep feet 6 inches apart. Raise your arms to shoulder level. Bend your knees, as shown in the figure, till your thighs are parallel to ground and look straight. You can remain in this asana for 2 minutes. This is suitable for doing in evenings.

Ardha Sirasasana

  Ardha Sirasasana

It gives 80% of the benefits that can be obtained from Sirasasana. Most of the people fear and find it difficult to do Sirasasana. Those people can prefer this asana. This improves memory power and eye sight as it increases blood circulation in our head. It can be performed by supporting your head with the shoulders and keeping your legs as shown in the figure and touch the floor. This can be done both in evening and morning times.



This has to be done after completing all other asanas. This is very easy as you need to simply lie down on the floor. Gently close your eyes and remain in this posture for at least 2 to 3 minutes.

Important Requirements for successful Yogasanas

Here success means great feeling and good improvement in our general body and mind health after having started to do yogasanas. A soft surface made of cotton sheet laid on the floor is ideal for doing asanas. Cotton sheet is having great tendency to produce favorable results when we follow yogasanas and meditation in our regular life. Secondly proper ventilation is getting importance and the atmosphere should be free from any other odour and bad smell. No need to say that doing asanas needs a peaceful atmosphere. We should prefer our personal room for doing asanas.

Benefits of doing Yogasanas

Yogasanas are so powerful to prevent many diseases as they increase immunity power and blood circulation in our body. Any one who starts to do these yogasanas will begin to feel the good changes of health in just two weeks. These days most of our people want to get slim body and flat stomach. For those people yogasanas are the best choice as they can produce more effective results than any other body exercises. Yogasanas need lesser amount of time to complete them when we compare with other exercises. Every yogasana hardly need more than 3 minutes to complete it. Unlike other body exercises we can be free from sweating and exhaustion. Some simple yogasanas are so easy as they can be done even by old and sick people.

Diabetes, Asthma, Body Pain, Cold and Cough, Feverishness, Nervous weakness, Insomnia, Hypertension and loss of appetite are some of the diseases and ailments that can be easily cured and prevented by doing yogasanas. Psychological problems are also finding good results with yogasanas,

Whenever you do meditation after doing yogasanas, you will get easily concentrated mind. As it improves our psychological conditions, naturally we would be free from getting angry, unnecessary fear and tension in our daily life. You can also experience increased feeling of God and spiritual enligtenment. Besides the feeling of God, you will also start to love every body and every living being of the world.

Some Dos and Don'ts to get more benefits of Yogasanas

Proper diet control is very important to get the total benefits of doing yogasanas. So, if we are serious about our diet control we can start to feel the benefits of yogasanas as quick as possible.

From experiences our people have noted that doing some strainful asanas like Bhujangasana, Mayurasana, Salabasana and Utkatasana in morning times will make some health problems such as loss of appetite. In mornings muscles are generally stiff and cooperate only with mild asanas and in evenings they become relax and get ready for doing strainful asanas. So, It is better to choose evening times to do such asanas. However you can do all easy asanas both in evening and morning if you find no health problems.

Yogasanas have great affinity to Vegetarianism. So, any one who likes to get more benefits from yogasanas has to be a pure vegetarian. Taking more fat in our food also create some health problems.

Simple asanas like Padmasana, Ardha Padmasana, Sarvangasana, Artha Sirasasana and Garudasana are preferable to get more results. We should avoid the risk of doing complicated asanas as these things have to be learned from one's childhood days. So, when aged people try to do the complicated ones, they may cause severe nervous problems and body pain.

Doing many more number of asanas also spoil our health. We should be free from over strain when we are doing these things.

We need not do them daily in our life. Even doing of asanas in three or four days of a week will be able to make favorable results.

Above all these things patience and tolerance are important to get success while doing asanas.


Submit a Comment

  • cory39rocha profile image


    8 years ago from Denver

    Nice it is very usefull

  • profile image

    Pramod Amin 

    8 years ago

    By these yogas, i have reduced body weight and have become more active than was before. It certainly helps us to maintain as well as to protect from other disease lifelong. This is my own experience I would like to quote here for you all. Thanks

  • profile image


    8 years ago

    It's great feeling after doing this asanas.

  • prasadjain profile image


    9 years ago from Tumkur

    Good.You have shown how yogasanas could be of great use for us. Suitable pictures are added. Indeed, daily practice of these yogasanas maintains body condition in a very high position

  • Anamika S profile image

    Anamika S Jain 

    9 years ago from Mumbai - Maharashtra, India

    Nice Hub! I can do most of the asanas. But I find Surya Namaskar a better alternative than doing each asanas individually.

  • profile image


    9 years ago

    how to do bhunamanasan

  • ratnaveera profile imageAUTHOR


    9 years ago from Cumbum

    Dear Santhoshi, Thanks for visiting this page and your nice comments!

  • profile image


    9 years ago

    Thank you so much for information that given. i am very glad to see this site. i am thankful to u

  • ratnaveera profile imageAUTHOR


    9 years ago from Cumbum

    Dear Prasannasutrave, Thank you for your nice comments. I am also interested in asanas. I hope they are the nice way of keeping our health.

  • prasannasutrave profile image


    9 years ago from mumbai( india )

    Thank you very much for this great hub.I like your hub very much.I am also doing Yogasan every morning and getting some relief from back pain.Pranayam are also effective.Please posting informative hubs in feature.Bye.


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