Everyone is celebrating international yoga day. This ancient tradition is coupled with thousands of postures each working for a particular set of muscles. So, it gets difficult to judge which one to perform and when to do it. So here are some yoga postures that require only 10 minutes of your day offering you the splendid benefits of yoga.

Adho Mukha Svanasana -Downward-facing dog

Also known as The downward facing dog pose; this posture strengthens your shoulders, arms and legs. It intact your spine and improves your circulatory and lymphatic systems. Keep your legs on the ground and start moving downwards with your spine and hands over toes. Then move your hands forward in a way that your spine is intact.

Malasana -Garland Pose or Squatted asana

Also known as the garland pose; it gets your knees in action improving your mobility in of joints. Perform it by first placing your feet far wider than hip width apart. Now keep your spine straight and focus forward. Bring your hip as low as you can get and join your hands with your elbows parallel to the ground.

Plank pose

Like the fancy plank, this pose helps to strengthen your core. Perform this by starting with a downward dog. Roll down on your toes and straighten your shoulders so that they align with your wrists. Keep your legs engaged.


Also known as forward bend; this pose is great for your nervous system. Stand with your feet hip distance. Bend down with your hands lift up and folded. Beginners can bend their knees.

Seated Spinal Twist Pose – Ardha Matsyendrasana

Also known as Marichi’s Pose; it works wonders for your spine. It is actually apt for people who sit in front of the computer all day. Sit with your legs extended in front of you. Bend your right knee and your right foot forward. Your right hand should touch the ground. Your left hand should be placed on your right knee.

Anjaneyasana – Lunge Pose

Also known crescent lunge; it improves your flexibility. It strengthens your pelvis and hips. Start with a downward dog pose, then place your right leg in front and between your hands. Bend your left leg backward. Lift your hands straight in the air.


Also known as the child’s pose; it stretches your hips, knees, ankles, thighs and relieves your body of stress. It improves your flexibility and provides more support to your body. Start with bending your knees and now extend your body and hands forward with your palms on the grounds.

Virabhadrasana 1

Also known as the Warrior I; it improves your flexibility, balance and stability. From downward pose step your right foot in between your hands and your left foot backwards. Lift your hands upwards straight in air.

Ustrasana -Camel Pose

Also known as the camel pose; it improves your backbending. Kneel down on your knees with your spine straight. Now start bending backwards with your hands placed on your toes.

Cat Cow Pose

It helps in relieving back pain and improves the flowing sequence of your body. It is combination of two different exercises. Start with your knees bended on the floor and place your hands on the ground while extending them forward. Lift your spine up and then down.


Also, known as the corpse pose; it is the easiest and the hardest yoga pose at the same time. Start with lying on your back, with your legs and arms spread out.

Performing postures that actually reflect some results on your body are what you should try. These yoga postures are very basic and easy for practitioners.

Image Credits : Gala, Youandthemat, Huff, Hocvienthienviet, Workouttrends,Healthypplclub

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