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5 Yogas for this Monsoon to stay healthy


5 Yogas for this Monsoon to stay healthy


5 Yogas for this Monsoon to stay healthy

Monsoon always comes with a lots of joy and happiness as Mother Nature reveals her true blessing but along with the rejuvenating showers diseases like dengue,malaria,diarrhea,viral fever,jaundice,dysentery, asthma, arthritis, nasal and skin allergies begin to surface. Monsoon not only changes our mood but also environment and body functioning system. Monsoon also check our immunity against diseases. Immunity plays a key role in beating off such diseases.

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Here are five yogas techniques that improve overall body function as well as increase immunity.


Bhujangasana or the Cobra Pose, is one of the main backward bending asanas used in yoga. In Bhujangasana, the head and trunk resembles a cobra with raised hood, hence the name (‘Bhujanga’ means Cobra in sanskrit).


  • Lie down on your stomach with hands on the side, toes touching together.
  • Bring your hands to the front at the shoulder level, with palms resting on the floor.
  • Slowly raise your trunk and head with the support of the palms alone. The arms should be bent at the elbows.
  • Arch your neck slightly backwards, so that the pose looks like a cobra with raised hood.
  • Breathe normally and feel the stomach press against the floor.
  • Hold the asanas for few seconds in the beginning stages. One may go up to 2 minutes as one progresses.
  • You can release the pose by bringing the hands back to the sides and resting your head on the forehead. Then, place the hands under your head like a pillow. Bend and rest your head on one side and breathe normally.


Matsyasana is one of the beginners yoga pose inbuilt with lot of health benefits. Another name of this yoga pose is Fish Pose. What that means Fish in a pond eats every dirty and clean the water. Likewise, Matsyasana purifies our blood and keeps us healthy. So it is called as Fish Pose.


  • Lie on your back. Your feet are together and hands relaxed alongside the body.
  • Place the hands underneath the hips, palms facing down. Bring the elbows closer toward each other.
  • Breathing in, lift the head and chest up.
  • Keeping the chest elevated, lower the head backward and touch the top of the head to the floor.
  • With the head lightly touching the floor, press the elbows firmly into the ground, placing the weight on the elbow and not on the head. Lift your chest up from in-between the shoulder blades. Press the thighs and legs to the floor.
  • Hold the pose for as long as you comfortably can, taking gentle long breaths in and out. Relax in the posture with every exhalation.
  • Now lift the head up, lowering the chest and head to the floor. Bring the hands back along the sides of the body. Relax.

It is a basic posture of Hatha yoga. In this exercise our body pose look like the shape of the Dhanush (bow). So it is called as Dhanurasana in Sanskrit.


  • Lie on the ground (on stomach) facing downwards.
  • Relax completely with 2-3 breaths.
  • Inhale slowly and starts bending your legs backwards and catch the ankles with the hands as shown in the above image.
  • You will see that your body is now in the shape of a bow.
  • In this position your whole weight will come on your abdomen. Only your stomach and pelvic area will touch the ground.
  • Hold this position for few 15-20 seconds and continue taking a deep breath. You can increase the time after practicing this.
  • Now after 15-20 seconds exhale slowly and come back to starting position.
  • Repeat this cycle for 4- 5 times daily.

Setu Bandhasana

Sethu bandhasana is also known as sethu bandha sarvangasana or the bridge pose. The word comprises of four wors: “sethu” meaning bridge, “bandha” meaning lock, “sarva” meaning all and “anga” meaning part or limb. Hence, sethu bandasana is an asana that focuses all parts of the body. It is a bending pose. When this asana is performed, the arms and legs seem to resmeble a locked bridge, and hence the asana is called sethu bandasana.


  • First of all, you need to lie down on your back, on a smooth and firm surface, mostly the floor.
    Now, bend both the knees, while placing your feet flat on, and parallel to, the floor.
  • Keep your legs and feet hip-width apart and parallel to each other.
  • Your arms need to go to the side of your body. Keep your palms facing downward and have your fingertips lightly touch the heels.
  • The arms should be placed down in such a way that area between the shoulder blades lifts from the ground gently.
  • As you inhale, put down pressure into your arms and shoulders, thrusting with your feet, so as to life your chest fully, raising the spine upwards.
  • Now, take a couple of slow and deep breaths and hold the position for 5 to 7 breaths.
  • Exhaling your breath, return to the original position and gradually, roll the spine back to the floor.


Nauka= Boat, Asana =Posture or Pose
This yoga posture has been named after the shape it takes – that of a boat. Naukasana is prounced as NAUK-AAHS-uh-nuh.


  • Lie flat on your back on the yoga mat with your arms by your side.
  • Relax in this position for some time and keep breathing normally.
  • Now inhale slowly and lift your both legs as per shown in the above image.
  • Keep legs straight and should not be bent.
  • Raise your upper body to touch your legs with both hands.
  • Try to maintain the angle of 45 degrees.
  • Hold your breath and the posture for 10-15 seconds. You can increase the time of holding posture by practicing regularly.
  • Now exhale slowly and get back to your starting position.

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