• Tadasana (Mountain Pose)


Tadasana, also called Mountain Pose, is a base pose from which all the others asanas emerge. Therefore, it is rightly called the ‘mother’ of all yoga poses. This basic level Hatha Yoga pose can be done at any time in the day and should be held for at least 10-20 seconds or at least five deep breaths. If you are following up on Tadasana with other postures, make sure your stomach is empty.

Benefits: Tadasana helps restore balance and regulates the digestive system. It steadies your breathing, increases awareness, relieves tension, and improves blood circulation. Tadasana expels dullness and keeps you refreshed. It increases your energy and harmonizes your body and mind.

  • Utkatasana (Chair Pose)

This asana is also called the Chair Pose, and it is both fierce and powerful as each and every part of your body is involved in it. It takes a great deal of strength and stamina to form an imaginary chair with your body. As you do this, you achieve a sense of stability and also fight the resistance of gravity. As you practice this asana regularly, you become stronger, more flexible, and more immune.

To get the biggest benefit from Utkatasana, stay in the pose for at least 30-60 seconds or 5-10 deep breaths.

Benefits: Utkatasana can improve your strength, energy, and balance. It stimulates your heart and massages the abdominal organs as you engage your core. To stay energized, practice Utkatasana regularly.

  • Virabhadrasana II (Warrior 2 Pose)

This asana is also called the Warrior II Pose. It requires focus and strength, and as your body strives to achieve it, it becomes both flexible and immune. This asana gives the legs a good stretch and also stretches the groins, lungs, chest, and shoulders. Regular practice of this asana also helps improve stamina.

  • Vrksasana (Tree Pose)

The Vrksasana or the Tree Pose strengthens the spine as it improves both poise and balance. Practicing this pose also aids neuromuscular coordination. Although this asana is more of a balancing pose, it aligns the body and prepares it for hardships. Eventually, with practice, flexibility and immunity are improved.

  • Anjaneyasana

This asana allows full range of motion in the lower body as it gives the hamstrings, quadriceps, and groin a good stretch. The Anjaneyasana also opens up the chest, heart, and lungs. It is said to generate heat in the body, and thus, works amazingly well for those finding it hard to cope with cold weather. The opening up of the lungs throws out all the mucus, giving the lungs a good cleanse.

  • Vasisthasana (Side Plank Pose)

This asana gives the back of the legs and the wrists a good stretch. It works towards developing inner strength. It is important to correctly align your body when you practice the Plank Pose. Your muscles and organs get stimulated, and their functioning is improved.

  • Setu Bandhasana (Bridge Pose)

The Setu Bandhasana opens up the chest, heart, shoulders, the spine, the back of the neck, and the hip flexors. Also considered a mild inversion, in this asana, your heart is placed over your head. It, therefore, manages to give you all the benefits of an inversion. It provides relief from stress, fatigue, and insomnia, regulates blood pressure, and stimulates the thyroid glands. It also massages the knees and shoulders, thereby rejuvenating the practitioner.

  • Matsyasana (Fish Pose)

The Matsyasana or the Fish Pose strengthens the back and abdomen. It imparts a curve in the neck that is significantly advantageous to the thyroid. This asana roots you to the ground as it lifts up your spirits and rejuvenates you. This asana obviously induces flexibility to the spine, but it also improves immunity. They say that if you practice this asana regularly, you will never suffer from a stroke.

Benefits: Matsyasana stimulates your core and digestion. It can relieve tension in the shoulders and neck. It may help to regulate breathing and stimulate the parathyroid gland. Matsyasana gives your digestive organs a good massage and keeps anxiety, constipation, and fatigue at bay.

  • Balasana (Child Pose)

The Balasana is an effective pose in yoga to improve immunity. It tones the abdominal muscles, thus improving the process of elimination of waste as well as the procedure of digestion. It stretches your lower back and spine as it completely relaxes your body.


Yoga has proven to be one of the best ways to not only avoid getting sick but to strengthen your overall immune system along the way. In addition to the basic measures taken are -getting enough sleep, eating whole foods, stressing less—yoga is a proactive way to take control of your health so you can feel good, all year long.