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

By Trishi Dhingra

Updated - Feb. 22, 2022 4 min read

The adrenaline rush after every set done in the gym is good, sure...but the higher the aim. The ultimate goal should not be limited to the temporary dopamine blast. It  is all about the gradual achievement of a state where the body feels lighter, the heart gets happier and the mind becomes productive. And what better way to turn this line of thought into reality than Yoga, feet first. Yoga is not just a self-regulating spiritual regimen but also a 5,000-year-old fitness mantra that puts every other gym sequence in shade.


So, this Yoga Day we are sharing different asanas for different parts of the body. Be it eyes, arms, legs, back or shoulders, we have got all covered. Enough talking, let's get to some workout.


1. 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, needs to change. 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 the first on my list because more than improving brain functionality, this asana reduces muscle tension and calms the mind. Something we all seriously need. Another pose that could benefit the memory is Sarvangasana or Shoulder Stand Pose. The mother of all poses, this is the oldest therapeutic asanas of all time which improves focus and concentration and aligns all the chakras. It takes a lot of practice but once you achieve this, your life will entangle effortlessly.



2. Chest and shoulders

For those stuck in the 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 front body, Bhujangasana or Cobra Pose will work on your chest and shoulders and finally, Ustrasana or Camel Pose will decrease the stiffness in your body. Two body parts, three Yoga asanas, infinite relief!


3. Arms

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


4. Back

Did I touch a nerve or what? Back pain is a common problem amongst mostly everyone 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 want 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 like improving spine flexibility to aligning shoulders, relieving neck stiffness and finally fixing your back. Lastly comes Janu Sirsasana or Head-To-Knee Pose. This asana will not only open the entire body but also stretch the lower and upper back along with treating headaches and anxiety.


5. Core (Abdomen)

I don't know if you've realised this but the strength you use to wake yourself 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 this asana has additional benefits like releasing stress, improving digestion, ailing the kidney, thyroid and gastric issues and strengthening the thighs and lower back.


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 everything 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 legs 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 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.


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


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