Kickstart your daily routine with these 7 brilliant yoga poses to live a healthy and hearty life

Today is International Yoga Day and this year’s theme is ‘Yoga for Humanity’. This year’s theme is unique, highlighting how yoga serves humanity and fights COVID-19 by boosting immunity, relieving stress, boosting lung health and overall wellness.

Observing International Yoga Day on June 21 was first suggested by Prime Minister Shri Narendra Modi at the United Nations General Assembly (UNGA) on September 27, 2014. June 21 is the day of the summer solstice and the longest day with maximum sunshine in the northern hemisphere, and this day also signifies the substantial cultural aspects in various countries around the world.
International Yoga Day 2022

The first International Yoga Day took place on June 21, 2015. Since then, this global event has brought together all yoga practitioners, fitness enthusiasts, wellness coaches, medical professionals and others around the world, across borders, cultures and religions. †

Over the past 7 years, International Yoga Day has become a perpetual phenomenon, raising awareness of this timeless approach and enriching the physical, cognitive and spiritual well-being of humanity for thousands of years. also turned 7 this month and grew from strength to strength. All set to reach and conquer various milestones, our dedicated team members from various departments continue to lead the way in delivering medicines on time, even in the most nooks and crannies of our country.

Our diagnostic and physician consultation services, guided by empathy, authentic information, accurate diagnosis and timely medical advice, have helped countless families in times of need during the peak of the COVID-19 wave. Their happiness gives us strength and inspiration to serve our customers better every day!

This week, as part of our 7th Anniversary Series and on the International Day of Yoga, we bring you 7 must-do yoga poses that boost immunity, energize your lungs, improve vital organ function, regulate thought processes, and reduce anxiety. . to stay healthy and fit forever.

See also: International Yoga Day: Practice Asanas Daily For Healthy Living Infographic

Yoga is an invaluable blessing to humanity that consists mainly of breathing techniques and postures that come together to bring a divine union of mind, body and soul. Derived from the ancient Sanskrit word ‘yuj’. Yoga means ‘to connect’ or ‘unify’, which exemplifies the harmony of the spiritual mind and the physical body; thought process and action; unity between a mortal and mother nature, and a holistic attitude to health and well-being.

There are several huge incentives to add yoga to your daily exercise routine. Yoga improves muscle tone, flexibility and balance and helps one to relax and beat stress. Several studies show that yoga practices play an important role in relieving stress, anxiety and depression, reducing chronic painful and inflammatory conditions, helping you sleep better and improving digestive fire for better digestion.

If you are still aloof from the miraculous benefits of yoga, why not witness Kareena Kapoor Khan’s remarkable transformation after two pregnancies. She literally swears by practicing yoga not only during her pregnancy but even after giving birth to get back in shape quickly.

Also Read: International Yoga Day 2020: The Meaning of This Ancient Practice in Times of COVID-19

So, what are you pausing for? Just put on something comfortable, grab a yoga mat and you’re done!

We bring 7 easy-to-do yoga poses to add to your morning workout routine to improve your overall well-being and quality of life.
yoga pose

7 Yoga Poses to Include in Your Routine Workout

Sukhasana (cross-legged sitting position)

Sit in a normal meditation position. Hold your right wrist with your left hand behind your back. Continue to inhale as you pull your shoulders back and widen your chest. As you bend over, exhale and try to move your left forehead toward your left knee. Inhale and come back to the starting position. Repeat the steps and go to the other side by touching your forehead to your right knee.


Sukhasana is quite important in case of lung abnormalities. It provides blood flow to the lungs and also flushes the harmful toxins from the lung muscles. This asana increases your focus and helps in dealing with breathing disorders and cough and cold symptoms.

Marjari Bitilasana (Cat/Cow Pose)

Stand on all fours. Bend on your knees and keep your head upright. Take a deep breath and lift your chin while pushing your head slightly. Keep your buttocks still and hold the pose for 30 seconds or as long as comfortable while breathing in and out deeply. Exhale and bend your spine up toward the sky. Loosen your buttocks and bend the back as comfortably as possible. Hold this pose for a while and repeat 3 more times.


The Cat-Cow pose is like two sides of a currency. It opens the channels throughout the body, stimulates circulation and relieves painful conditions. It also induces a sense of relaxation in the mind and body, relieving inflammation and swelling of all joints.

Balasana (child pose)

Bend at your knees while keeping the spine straight. Now slowly lean forward so that both thighs touch the chest. Keep bending forward until your head is past the knee and touches the floor. Extend both arms back on either side of your legs with your palms down, facing the floor. Hold this position for 20-25 seconds, take a break for a few seconds and repeat 2-3 times.


The Child Pose significantly stretches the entire body, including the shoulder and hip joint and muscles. It improves overall balance and stamina and strengthens the muscles around the hips, ankles and thighs. Regular practice relieves stress and anxiety and maintains calmness of mind.

Tadasana (mountain pose)

Stand upright on the floor, feet slightly apart and heels touching. Keep your hands straight on both sides and the soles grounded at all times. Look straight and hold this position for 5 minutes. Repeat this pose for 3-4 with breaks in between.


Labeled as one of the easiest yoga poses, this is incredibly helpful in combating neurological problems such as anxiety, tension, depression and disorientation and improving body balance and gut health. It also calms the breath, promotes awareness of the mind and improves blood circulation.

Viparita Karani (legs against the wall pose)

First, sit about 10 cm from an empty wall. Lie on your back and pull your legs up so that the thigh muscles lean against the wall. Lie on the floor and relax the arms on either side of the body or abdomen. Relax in this position for 10 minutes or as long as you can, then slowly pull your leg back to the starting position.


Viparita Karani is considered one of the relaxing poses and allows you to relax with your legs up without twisting much. This basic pose helps significantly to calm the nervous system, reduce fatigue, boost energy and reduce the build-up of fluid in the joints. In addition, it also calms anxiety and ensures peaceful sleep.

Vrikshasana (tree pose):

Stand upright on the floor. Pull both arms in front of your chest and bring the palms together in a prayer position. Keeping the palms together, extend both arms up above your shoulder. Bend your right knee and place the base of your right foot on the inner side of the left thigh. Keep your left leg straight and hold this pose for as long as you can. Relax for a minute and repeat on the other side with the left foot. Repeat 5 times.


The Tree Pose has countless benefits. It not only strengthens the spine and improves flexibility as well as balance, but also enlarges the shoulders and opens the heart, making one feel confident and happy. Practicing this regularly will refine blood circulation and protect against heart disease.

Kapotasana (pigeon pose):

Kneel on the floor with your toes pointing out. Slowly bend your body back until your hip or torso is vertically above your feet. Continue to stretch until your body is fully bent and your hands clasp both feet. Now, keeping your face out, slowly rise up by inflating your chest and taking a deep breath. Keep your back straight in this position for 1-2 minutes. Relax and repeat 4-5 times.


This pose attempts to increase chest and leg strength, strengthen hip muscles, and tone the thighs. It also promotes appetite and wards off eating disorders and digestive problems such as stomach cramps, indigestion, constipation and gas problems.