De-Stress In Minutes: These 4 Yoga Poses Will Change Your Day

Here are four yoga poses that can help you lead a healthier life without intensive workouts:

Incorporating yoga into your daily life can provide numerous health benefits, even if you don't have time for exercise. Yoga improves flexibility and strength and promotes mental well-being and relaxation. Here are four yoga asanas (poses) by Yoga Guru Dr Hansaji Yogendera, Director of the Yoga Institute, that can help you lead a healthier life without intensive workouts:

Talasana 1

Method of Practice

Stand straight, feet apart. Keep your neck straight, your shoulders relaxed, your chest lightly expanded, and your chin in. Focus eyes forward.

Inhale, raise right arm forward and up, lifting heels.

Hold the position and breath, maintaining balance.

Exhale, lower right arm and heels simultaneously.

Repeat with your left arm.

Hastapadasana

Method of Practice

Stand erect with feet together, hands at sides. Keep your neck straight, shoulders square, your abdomen regular, and your chin in. Fix your gaze straight ahead.

Inhale, raise hands above head, arch back (waist above only), keeping eyes open.

Exhale, bend forward, and touch your toes with your fingers, with your head between your hands.

Bend elbows, grasp ankles, draw head towards the knee, resting forehead on the knee.

Maintain this position and suspend your breath for double the exhalation period.

Inhale, release ankles, raise trunk upright, hands above head. Bring hands down to the starting position.

Konasana 1

Method of Practice

Stand erect with hands at sides, feet parallel and 2-2.5 feet apart.

Keep neck, shoulders, abdomen, and chin aligned; gaze straight ahead. Right hand down, left palm on waist.

Inhale, turn your head to look at your right hand over your shoulder, bend your upper body to the right.

Slide right hand down to the knee, left palm up towards chest under the armpit.

Complete while inhaling. Retain the breath for a double inhalation period.

Exhale, smoothly return to the starting position, left hand to sides.

With breath held, turn head left, raise right hand to the waist.

Repeat the sequence, bending to the left to complete 1 round.

Bhadrasana

Method of Practice

Sit on the mat, legs stretched forward, feet together, hands beside body, palms on the mat. Keep your neck straight, chest forward, abdomen regular, and chin in. Focus gaze straight ahead.

Inhale, draw legs close to the body, knees bent outward, soles of feet together.

Bring feet close to the generative organ, heels towards the perineum, clasping feet if needed.

Place hands on knees, pressing them down. Maintain for 1-2 minutes, breathing normally.

Return to the starting position, slowly stretching your legs.