What is Yoga and the Importance of Yoga in Our Daily Life? | Top 10 Best Yoga Exercises for Your Health Benefits

What is Yoga and the Importance of Yoga in Our Daily Life? | Top 10 Best Yoga Exercises for Your Health Benefits


Yoga is an art that connects our body, mind, and spirit and strengthens us, and makes it peaceful. The word “Yoga” in itself is like a complete science that unites body, mind, and soul. The history of yoga is 5000 years old, known as the practice of controlling the mind and body. There is much more Importance of Yoga.

Yoga is considered an art and a science. It is a science because it provides various methods to control the body and mind, helping in making deep meditation. It is an art, unless practiced carefully and sensitively it will give only superficial results.


Importance of Yoga

Yoga is an important medium to control the body, mind, and soul. Yoga helps in reducing stress and anxiety. By doing yoga, along with flexibility in the body, self-confidence may also increase.

Yoga is necessary because it keeps us fit, and strong and maintains overall health. Through yoga, you can avoid many diseases. That’s why yoga is like nectar for our life and helps to live Stree-Free Life.


International Yoga Day is celebrated on 21 June Every Year. On September 27, 2014, at UN General Assembly, the Indian Prime Minister suggested a ‘Yoga Day This Idea was adopted and, the first International Yoga Day was celebrated on June 21, 2015.

International Yoga Day


  1. Practice under someone’s direction.
  2. The timing of sunrise and sunset is correct.
  3. Must take a bath before doing yoga.
  4. Do yoga on an empty stomach. Before doing yoga avoid eating at least 2 hours before.
  5. Wear comfortable clothes.
  6. Coldwater during or after yoga should not be drunk.
  7. Like the body, the mind should also be clean.
  8. Practicing yoga in a calm environment.
  9. Do yoga with full patience and perseverance.
  10. Do not force your body at all.
  11. Always do Pranayama after practicing asanas.
  12. Do not eat anything for 30 minutes after doing yoga.
  13. Always do Savasana at the end of yoga.
  14. In the beginning, you can do only those asanas which you can do easily.
  15. Do not do yoga while you are sick.


There are mainly four types of yoga. Raja yoga, Karma yoga, Bhakti yoga and jnana yoga.


Raja means royal and the most important part of this branch is meditation.  It is also known as ‘Classical yoga’. This yoga has eight limbs. This is mentioned by Patanjali in the Yoga Sutras. These eight limbs are as follows.

  1. Yama (Principles)
  2. Niyama (Rules)
  3. Asana (Position and Postures)
  4. Pranayama (Breathing Practices)
  5. Pratyahara (Withdrawal)
  6. Dharana (concentration)
  7. Dhyan (Meditation)
  8. Samadhi (Salvation)

Raja yoga attracts individuals to self-discovery and meditation. Asana is the most famous part of Raja yoga, even for most people, yoga means meditation. Some of the common asanas practiced in ashtanga yoga are Padmasana, Simhasana, Bhadrasana, etc.


Karma yoga is the path of service and none of us can escape from this path. Everyone does this yoga. The principle of Karma yoga is that what we experience today is created by our actions in the past has been made. Through Karma yoga, we can be free from negativity and selfishness. Whenever you live your life selflessly and serve others, you do Karma Yoga.


Bhakti yoga means the path of devotion. Bhakti yoga is the yoga of mind which is done through contemplation. The path of devotion leads to acceptance and tolerance for all human beings. Seeing the divine in the universe for all, Bhakti yoga is a positive way of controlling emotions.


If Bhakti is the yoga of contemplation, then knowledge is the yoga of intellect. This is the path of sages and scholars. In this, there is an opportunity for the development of the intellect through the study of texts and texts. This yoga is the most difficult yoga and as well as the most direct. It has to be studied seriously. It attracts people who are intellectually is willing.

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SUCCESSISDECISION has brought the top 10 Yoga exercise for beginners

1. SWASTIKASANA: (Step by step instructions)

  1. In Sukhasana Sit on the yoga mat.
  2. And straighten both the legs on the yoga mat in front of you.
  3. Keep a slight gap between the legs.
  4. Now bend the left leg at the knee.
  5. The sole of the left foot should come towards the inside of the right thigh.
  6. Bend the right leg.
  7. Place the foot between the thigh and the shin of the left foot.
  8. Keep the palms of both hands on the knees of both hands.
  9. The spine will remain straight.
  10. Breathing speed will be normal.
  11. In this position for 10 minutes or more sit comfortably.


Health Benefits: Foot pain relief, Sweating goes away, Gives Calmness and Relief, and Increases Concentration and Memory Power.


  1. Do not do this asana if there is a pain in the spine.
  2. This asana should be avoided if there is a serious illness.
  3. Having diarrhea.
  4. On being hit in the neck.
  5. Heart and high blood pressure patients should not do this asana.


In the morning

2. GOMUKHASANA: (Step by step instructions)

  1. First of all, you sit with both legs spread forward and keep the hand by the side.
  2. Bend the left leg from the knee and place it on the ground by the side of the right buttock.
  3. In the same way, bend the right leg from the knee, bring it over the left leg and keep the right heel near the left buttock.
  4. Now you lift the left hand and bend it at the elbow and take it back down from the shoulder.
  5. Raise the right arm, bend at the elbow and move to the side to carry to the back.
  6. Place the fingers of both hands behind the back in such a way that they interlock each other.
  7. Now try to push the head as far back as possible by resting it on the elbow.
  8. Try to look as far ahead as possible and adopt the posture according to you.
  9. It happened half a cycle.
  10. Repeat it by changing the position of the hand and feet.
  11. Now one cycle is completed, in this way you do it three to five times.


Asthma Relief, Strengthens the arms, For the spine, Healthy Hips, For Hemorrhoids, For Cervical Spondylitis, For Sexual Problems, For Back Pain, For Kidney, For Diabetes.


  1. If your hemorrhoid is bleeding, then you should not do this asana.
  2. Do not do this asana even if there is pain in your hands and feet.
  3. If there is a problem with the spine.
  4. Do not practice it if there is a pain in the knees.
  5. To begin with, don’t force yourself to hold both hands behind your back.


In the morning

3. GORAKSHASANA: ( Step by step instructions)

  1. First of all, sit on the ground and spread your feet in front.
  2. Bend the feet from the sides and now bring the heels of both the feet together.
  3. Go ahead and lift the body and sit on the heels. Take care not to twist the chest.
  4. Both knees should be adjacent to the ground.
  5. Keep your hands on your knees.
  6. Keep the spine and neck straight.
  7. Stay in this posture for as long as possible and then return to the earlier position.
  8. It happened one cycle.
  9. This way you do it 3 to 5 times.


For Kidney, In Piles, Balance in the body, Strengthens of knees, Strengthen the digestive system, Beneficial for pregnancy. In Stomach gas relief.


  1. If you are a victim of obesity, then do this asana very carefully.
  2. Do not do this asana even if there is a pain in the knee.
  3. Do not do this asana even if you have heel pain.


In the morning 

4. ARDHA MATSYENDRASANA: ( Step by step instructions)

  1. Sit on the ground.
  2. Extend both the legs forward.
  3. Bend the left foot in such a way that the heel is touching the edge of the hip.
  4. Keep the right foot on the ground near the left knee.
  5. Place the left arm over the right knee and hold the toes of the right foot with the left hand.
  6. Taking the right arm from the waist side move behind the back and try to touch the navel from behind.
  7. Turn your head to the right and try to look back.
  8. When you look back, leave a breath.
  9. This is a half cycle, similarly, repeat from the other side.


In Diabetes, To Reduce Obesity, make the spin flexible, Benefit the kidney, Adrenal gland, Beneficial for asthma patients, For sloping shoulders, In prevent constipation.


  1. Pregnant women should not do this asana.
  2. People suffering from spinal problems should not.
  3. If there is acidity or stomach pain.
  4. If there is a pain in the neck, then do it carefully.


In the morning

5. YOGA MUDRASANA:(Step by step instructions)

  1. Sit on the ground with legs spread in front.
  2. Lift the left foot and place it on the right thigh in such a way that the heel of the left foot comes below the navel.
  3. Rais the right leg and bring it in such a way that it meets with the rot of the left leg below the navel.
  4. By taking both the hands behind the left hand hold the wrist with the right hand. Then exhale.
  5. Bend in front and try to touch the nose with the ground.
  6. Keep doing the action by changing hands.
  7. Now change the legs and repeat.


The face is beautiful, Nature is polite, The mind concentrates and Constipation trouble goes away.


  1. Do this asana under the supervision of an expert.
  2. Do it according to the capacity of your body.
  3. Pregnant women should not do this asana.
  4. Heart patients should not do this asana.
  5. Hernia patients should not do this asana.


In the morning

6. UDARAKARSHANASANA:(Step by step instructions)

  1. First of all, sit down on the carpet.
  2. Now bend the left leg from the knee and keep it under the buttock and keep the knee and claw close to the floor.
  3. Now bend the right leg from the knee and place the heel and claw on the floor near the knee of the left leg and keep the knee above.
  4. Keep a distance of at least 20 to 25 cm between both feet. Keep both hands on the knee.
  5. Now raise the right knee to the right hand by pressing down hard, bring it as close to the floor as possible to release the left, and keep in mind that the knee should be one inch above the floor.
  6. While bringing down the right knee, keep the mouth in the line of the shoulder.
  7. Remain like this for some position, then do the same action with the left foot.


This asana is beneficial in foot pain,  backache, and any kind of joint defect, The claw becomes powerful, Beneficial in diseases of the intestine and kidney, etc.


  1. Do it under the supervision of an expert.
  2. Wearing comfortable cotton clothes.
  3. Patients with knees and waist should not do this asana.
  4. Patients related to ulcers and heart should not do.
  5. pregnant women should not do this.


In the morning and evening

7. SARVANGASANA:(Step by step instructions)

  1. Sit on the carpet.
  2. Slowly raise both the legs and bring them up to 90 degrees. With the help of arms and elbows, lift the lower part of the body so high that it goes straight over the shoulders.
  3. Give support to the back with the help of hands, press the back with the help of hands, chin to the throat and do it as much as possible.
  4. Then slowly in the former position, first rest the back on the ground and then deal with the feet slowly.


Make thyroid active and healthy, Increase the height and removes fatigue, Reduce obesity, Increase eyesight, Controls diabetes, etc.


Do not do this asana if you have Diarrhoea, Headache, High BP, Menstruation, or Neck injury.


In the morning

8. ANULOM VILOM PRANAYAM: ( Step by step instructions)

  1. Sit on the carpet.
  2. Close the right nostril with the thumb and breathe through the left nostril.
  3. Now close the left nostril with the ring finger. Now while removing the thumb from the right nostril, slowly exhale twice.
  4. Repeating this memorization process.
  5. In this way, do regular practice of 10-15 cycles.


Make the brain agile, and functional. The mind remains calm and happy. Asthma, migraine, heart problems give benefits, etc.


  1. The breath should be rhythmic.
  2. Not expand the chest more or less.
  3. Stop when you feel tired.


In the morning


In this pandemic like corona, this pranayama should be done regularly for all age groups.

9. KAPALNHATI PRANAYAM:( Step by step instructions)

  1. In Sukhasana seat on the yoga mat.
  2. Keep the spine straight.
  3. Place both the palms on the knee.
  4. Keep the palms open towards the sky.
  5. Take a deep breath in.
  6. While exhaling, draw the stomach.
  7. Pull the navel towards the spine.
  8. Don’t apply too much force.
  9. The navel and abdomen with ease left.
  10. Repeat this process 20 times.


It removes toxins and harmful substances, improves blood circulation and digestion, is Beneficial for diabetic patients, Beneficial in cough and asthma, Helpful for the heart, lungs, and brain, etc.


  1. Heart patients should do this Pranayama carefully.
  2. Practice an empty stomach in the morning and evening.
  3. People with high blood pressure should do this less amount.
  4. If you have had a slipped disc or stent so don’t do kapalbhati.


Morning and evening

10. BHRAMI PARNAYM: (Step by step instructions)

  1. Sitting on the seat, straighten your spine and keep your hands on your knees.
  2. Now put the index finger inside the ear.
  3. Breath slowly through the nostrils of both nostrils, after pronouncing the word OM like a bumblebee from the throat.
  4. Exhale slowly through the nose.
  5. After the complete exhalation, the sound of confusion will stop automatically.
  6. Do this pranayama three to five.


There is sweetness in speech, Useful for heart disease, Removes stomach diseases, Controls high blood pressure, etc.


Do not do it during ear infections.


Always do it in the morning.


During pregnancy, women have to face many problems and there are many changes in the body. In such a situation, yoga helps you to get rid of these problems.

Women are advised not to do yoga during pregnancy. While yoga is beneficial for them.

Here are the top 5 yoga poses for pregnant women:-

  • Tadasana- This asana is very beneficial. It makes the spine strong.
  • Shavasana- Shavasana gives relief from stress to pregnant women.
  • Virabhadrasana- By doing this asana, the muscles of the hand, shoulders, thigh, and waist get strong.
  • Marjariasana- This asana also known as ‘Cat pose’. Doing this asana brings strength and flexibility to the spine.
  • Konasana- It increases blood circulation. Give relief from constipation during pregnancy.


Just as yoga is necessary for elders, similarly it is also very beneficial for children. Children get many benefits from doing yoga.

  1. By using yoga, the mind of the children remains calm.
  2. Children remain healthy through yoga. They can be saved from the coming diseases.
  3. The self-confidence of children increases through yoga, and he/she takes care of their work.
  4. Even his/her anger through yoga lives in control.
  5. By doing yoga, sweating occurs, through which the accumulated toxins are removed. And by which children remain fit and healthy.
  6. Thinking becomes positive through yoga.
  7. Stress can also be seen in children. Yoga is a very useful medium to relieve the stress of children.
  8. Yoga is very beneficial for children who have asthma.

There are some easy poses for kids:-

  • Happy baby pose
  • Butterfly pose
  • Snake pose
  • Dog pose
  • Tadasana


At the time of examination, students get very stressed, due to which you are not able to concentrate on your studies. In such a situation, you should do yoga for at least half an hour, so that you can be stress-free. The pressure of studies can be reduced by yoga.

By doing yoga, you can maintain your memory and concentration. Many times, the neck and waist get stiff due to sitting for a long time, in such a way that studies are also disturbed and health is also affected. In such a situation, yoga is the only medium through which we can maintain our concentration.

These five yoga are beneficial for students:-

  • Pranayama
  • Sukhasana
  • Dandasana
  • Eka padasna
  • Bhujgasana

By doing any of this yoga for half an hour every day, students can keep themselves healthy and also concentrate on their studies.

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