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7 Yoga Poses For Different Body Parts That You Need To Know

By Trishi Dhingra

Updated - Aug. 25, 2020 5 min read

Yoga is not just a self-regulating spiritual regiment but also a 5,000-year-old fitness mantra that puts every other gym training sequence in shade. An hour into simple Yoga asanas done regularly sets in motion the physical, mental and spiritual sustainability that no other bodily exercise could give. The adrenaline rush after every set done in the gym is good, sure...but the higher aim; the ultimate goal should not be limited to temporary dopamine blast but the gradual achievement of a state where the body is lighter, the heart is happier and the mind knows productivity. And what better way to turn this line of thought into reality than by jumping into your Yoga position, feet first.



Although there isn't anything new about Yoga that you didn't already know but the reward is pretty real. From flexibility to fitness, balance, muscular strength, spinal mobility to durability and endurance, I can't think of any other routine that has so much to offer. Yoga asanas leave no body part untouched. Be it eyes, arms, legs, back or shoulder, every Yoga pose is designed to render the anatomical structure of a human. To make it better. 


Enough talk, let's get to work.



1. For Your Memory

Physically stretching your body to construct a pose is a difficult task but mentally stimulating your brain to exercise could be a much harder task. The way we use our brain without giving back the relaxation it needed is an unspoken violation of laws of mental wellness. Solution; a Yoga asana practical enough to make our brains flexible because everyday stress isn't leaving us any time soon. Padmasana or Lotus Pose is going to be the first on my list because more than improving brain functionality, this asana reduces the muscle tension and calms the mind. Something we all seriously need. Another pose that could benefit your memory is Sarvangasana or Shoulder Stand Pose. The mother of all poses, this one is the oldest most therapeutic asanas of all time which not only improves focus and concentration but also aligns all your chakras. It takes a lot of doing but once you achieve this, your life will untangle in front of your eyes. 


2. For Your Chest And Shoulder

For those who are stuck in 9 to 5 desk jobs, chest and shoulder pain is very common. The need of the hour is to release all the tension and let your body breathe. While Dhanurasana or Bow Pose will stretch your entire front body, Bhujangasana or Cobra Pose will open up your chest and shoulder and finally, Ustrasana or Camel Pose will decrease the stiffness of your body. Two body parts, three Yoga asanas, infinite relief. 


3. For Your Arms

Half the upper body strength can be determined by how strong your arms are. If your daily humdrum does not include much movement, Chaturanga or Four-Limbed Staff and Urdhva Mukha Svanasana or Upward-Facing Dog are the two simple Yoga asanas that will take care of not just your arms but also your spine, torso, wrists and abdomen. You can even make do with easy to exercises such as half-body push-ups and planks for the same. 


4. For Your Back

Did I touch a nerve or what? Back pain is a common problem amongst all the grown-ups who are reading this. You might want to start with the correct posture and work your way up to these Yoga postures. The first one is literally a child's play or as Sanskrit would call it Balasana or Child's Pose. This Asana is for the people who are always in a hurry and would love to relieve the strain in their neck, back and hip area. Then comes, Trikonasana or Triangle Pose, which not-so-surprisingly has a lot of benefits which ranges from improving spine flexibility to aligning shoulders to relieving neck stiffness to and finally taking care of your back. Lastly, Janu Sirsasana or Head-To-Knee Pose. This Yoga asana will not only open up the entire body but also stretch the lower and upper back along with treating headaches and anxiety. 


5. For Your Core (Abdomen)

I don't know if you've realised this but the strength that you guys use to pick thyself up from the sleep mode comes from the core. You know an athlete is strong not by their muscles but core strength. From everyday tasks to professionally achieving fitness, core plays a vital role in each of these aspects. So, to make it stronger, better and more flexible try Navasana or Boat Pose. Then again even this asana has additional benefits like releasing stress, improving digestion, ailing to kidney, thyroid & gastric issues and strengthening the thighs and lower back. You'll thank me for this!


6. For Your Eyesight

Ever trigger a headache or migraine because of excessive screen time? Eye see the problem guys. Since vision is one of the five senses that we take for granted, although unintentionally there is a great chance that this will continue until you do something about it. Before all else, relaxation is the key. The second thing you can try is some simple Eye exercises. While there isn't a specific Yoga asana for this problem but Up-To-Down Gaze (eyeballs up and down and repeat) and Side-To-Side Gaze (eyeballs right to left and vice versa and repeat) followed by gentle Palming (rubbing your hand vigorously and cupping the eyes until the hand is cold again) is something you can easily do every day. 


7. For Your Legs

Almost all the Yoga asanas fortify the leg in one way or the other but you might want to start off with something easy and work your way up. And I think I have the perfect poses you can begin your journey with; Adho Mukha Svanasana or Downward-Facing Dog and Virabhadrasana or Warrior-I Pose. While the former decompresses the spine and stretches your hamstrings along with transporting the additional blood to your head, the latter is useful in strengthening your knees and feet resulting in good posture and peaceful mind. 


Special Mentions

Suryanamaskar: This Yoga asana is the holistic approach towards all the body parts. Once mastered can change your lifestyle. 

Savasana: Take it from me, this asana while simple can be your first step to relaxation, Yogic exercises and meditation


It's only Yogical to invest your time and strength here rather than going anywhere else!

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