Yoga Asanas To Stay Fit : Part – 3


Balasana (Child’s Pose)

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Balasana, is a kneeling asana in modern yoga as exercise. Balasana is a counter asana for various asanas.
It is a gentle resting pose that stretches the hips, thighs, and legs while calms the mind and relieves stress and tension.

How To Do It –

Start in a tabletop shape, on your hands and knees.

Release the tops of your feet to the floor and bring your knees wider than your hips, by toes touching.

Slowly lower your hips towards your heels.

Walk your hands forward and rest your head on the floor.

Take several slow breaths into your belly and chest.

Gently release back to tabletop.

Benefits –

This asana helps to stretch and lengthen the spine.

If this asana is done with support on the head and the torso, it relieves pain in the lower back and neck.

It helps to stretch the ankles, hips, and thighs.

It promotes blood circulation all throughout the body.

Muscles, and ligaments in the knee area are thoroughly stretched.

Bhairavasana (Destroyer Of The Universe Pose)

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Bhairavasana is a very advanced hip-opening yoga posture. The posture takes its name from Bhairava, the name of an incarnation of the Hindu god and destroyer, Shiva; and asana, which is Sanskrit for “seat” or “pose.” Bhairavasana can also be known by its English name, destroyer of the universe pose.

How To Do It –

Begin in Dandasana / Staff Pose.

Bend your right knee and hold your right foot with your left hand.

Bring your right elbow under your right knee and lift your right foot further up.

 Hold your right calf with your right hand and bring your right knee behind your right shoulder.

 Rotate your right hip slightly and bring your right foot above your head.

 Push your chest forward and place your right ankle behind your head.

 Inhale and straighten your spine.

 Slowly press your right palm and left foot into the floor and come into a side plank on your right side.

 Lift your left hand up and align your body into a diagonal line from your left heel to your crown.

 Turn your head to face your left palm.

 Stay in this pose for 3 to 6 long breaths.

To come out of this pose, lower your body and release your right foot.

 Sit up straight. Exhale and move your head forward.

Push your abdomen in and bring your right leg down.

Relax in Dandasana / Staff Pose.

Benefits –

It opens the inner hips and thighs

Stretches the hamstrings.

Relieves stress, anxiety and fatigue.

Stretches the hip flexors, leg muscles and spine.

Increases flexibility.

Bharadvajasana (Torso Stretch Pose)

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Bharadvaj was one of the seven great sages, and hence this pose, Bharadvajasana, is named after him. This yoga pose is a simple seated pose, where the main focus is on twisting the torso towards one side, giving the spine a gentle twist, while the shoulders turn to be perpendicular to the floor with the hip as the base.

How To Do It –

Begin in Staff Pose, seated with both legs extended and elongate through the spine.

Bend both knees and swing the heels to the outside of the right hip as the knees allow gravity to guide them towards the ground— as if you’re bringing the left leg into Easy Pose and the right leg nearly into Hero Pose.

Inhale and lengthen from the tailbone all the way up through the crown of the head.

On the exhalation, start to twist the torso to the left.

Hook the back of the right hand around the front of the left knee.

Inhale lengthening again, and on the exhale walk the left finger tips behind the back and around to the right. Finally, if the bind is accessible, wrap the left arm around the back and grasp the right bicep with the left hand.

Benefits –

 It also helps to improve your digestive system.

 It is considered to be a therapeutic asana for carpal tunnel syndrome.

 It helps in curing your backache.

 It restores your balance to mind and body.

 It stimulates your organs and also regulates your metabolism.

Bhekasana (Frog Pose)

Bhekasana is a reclining asana in modern yoga as exercise. It is one of several poses that put the body in a shape like that of a frog.

How To Do It –

Slowly lift your head and upper trunk of your body by coming up onto the forearms.

Then Slowly Bend your right knee and bring the heel closer to the hip.

By the help of your two hands for the support, bring the left foot towards the hip by bending the left leg.

Rotate your elbows towards the sky, keeping the hands over the top of your feet.

Slowly make your chest lifted, do not rush or force. Do it slowly.

Keep a proper deep breath.

Hold on the pose for 45 seconds to 60 seconds. Then very slowly start to release your body.

As described in the first step lie on the ground and relax.

When releasing the posture exhale.

Repeat all the above steps two to three times.

Benefits –

Increase the posture of the body.

Strengthens the back muscles.

Gives physical and mental stress-relief.

Calms the body.

Open the hip joints.

Bhujangasana (Cobra Pose)

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This asana resembles a serpent with its hood raised. Cobra Pose or Bhujangasana is part of the sequence of yoga postures in  Surya Namaskar or Sun Salutation.

How To Do It –

Lie flat on your stomach keeping your legs straight, feet together, heels slightly touching each other and toes pointing.

Rest the palm of your hands by the side of your chest, your arms must be close to your body with elbows pointing outward.

Rest your forehead on the floor and relax your body.

Inhale and raise your forehead, neck and then shoulders. Using your back muscles raise your chest, now use the strength of your arms to raise your trunk.

 Look upward breathing normally. This is the final position.

 In the final position, your navel should not raise much, with your pubic bones touching the floor. Hold this position for 20-25 seconds.

To come back to starting position first exhale and then slowly lower your navel, chest, shoulders, neck, and forehead. Relax and take deep breaths.


Opens up the shoulders and neck.

 Tones the abdomen.

Strengthens the entire back and shoulders.
Expands the chest.

Improves blood circulation.


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