Updated on 5 Dec 2025
Yoga is an ancient practice that brings balance to the mind, body and soul. It combines physical postures called asanas, breathing exercises known as pranayama and meditation to improve mental peace, strength and flexibility. Rooted in Indian tradition for centuries, yoga is now popular worldwide.
In this blog, let’s explore how practising asanas and pranayama regularly can help you stay fit, reduce stress and lead a healthier, happier life.
What are yoga asanas or yoga poses?
Yoga asanas are specific physical postures designed to improve flexibility, build strength and maintain overall health. Each asana targets particular joints, muscles and internal organs, supporting both physical fitness and mental focus. Practising yoga asanas regularly can also help calm the mind and reduce stress.
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Benefits of yoga asanas
Practising yoga asanas regularly offers multiple advantages for both body and mind:
- Supports weight management: Helps maintain a healthy weight by improving metabolism and encouraging active movement.
- Enhances body strength and posture: Strengthens muscles, improves alignment and reduces the risk of injuries.
- Improves sleep quality and concentration: Calms the mind, promoting better rest and sharper focus.
- Increases stamina and flexibility: Builds endurance while making joints and muscles more supple.
- Boosts digestion and immunity: Stimulates internal organs and supports overall health.
- Balances hormones and enhances overall well-being: Promotes physical and mental harmony for a healthier lifestyle.
Types of yoga asanas or yoga poses and their benefits
There are countless sorts of yoga poses available, and here are some of the primary ones:
Sit in a relaxed lotus posture or Sukhasana and take a deep breath. Hold your breath for a few seconds and release it gently. Repeat this for 5 to 10 times. (Always breathe through the nose and not through the mouth.)
Sit in a relaxed lotus posture and take a deep breath. Exhale by pushing the stomach inside. Inhalation should be done with the least effort after that. Concentrate on exhaling by pushing the stomach. Repeat this for around 25 times in the beginning and take it up to 200 times.
Sit in a relaxed lotus posture. Using the thumb, press the sides of the right nostril to close it and breathe through the left nostril. Now using the ring and middle finger, press the side of the left nostril and exhale through the open right nostril. Next inhale through the right nostril and exhale through the left nostril. Repeat this for 25 times in the beginning and take it up to 200 times.
Stand with your legs spaced out such that the distance between them is around 2 and half feet. Place your left hand, palm facing downwards, on the ground beside your left foot and raise your right hand straight up while looking up. This forms a three-angled structure with the hand as one angle and the two feet as the other two angles, and hence the name. This asana is beneficial for:
- Healthy pregnancy term
- Reduction of blood pressure
- Controlled blood flow throughout the body
- Reduction of stress and anxiety
- Ardha Halasana -
Also called the half-plough pose, this asana is performed by lying on the back and then slowly raising the left leg until it is perpendicular to the body. After holding it for a few seconds, slowly bring the leg down and lift the right leg (and repeat). This asana is useful for:
- Improving the functions of abdominal organs
- Constipation and indigestion
- Reducing belly fats
- Toning thigh muscles
- Improving appetite
- Curing arthritis and lumbar spondylitis
These asanas, along with Paranayam can help us live a healthier and fuller life. With the growing incidences of many lifestyle disorders, Yoga has found more followers than ever and the relevance of this integrated science has increased manifold.
Conclusion
Practising yoga asanas and pranayama daily is more than just exercise; it’s a way to nurture your mental peace, physical strength and overall well-being. Even a few minutes a day can reduce stress, improve flexibility and boost energy levels.
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Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.