International Yoga Day 2026: 10 yoga asanas that provide relief from stress, obesity and back pain

That harsh sound of the alarm in the morning, the endless stream of work emails, and the stress of traffic while returning home in the evening… this has become the story of all of us in today’s modern lifestyle. We are running, but are we really living? In this hustle and bustle, our body is getting tired and our mind is lost somewhere. But think, is there any ‘secret button’ which when pressed can make stress disappear, increase the flow of energy in the body and bring a natural glow on the face?

The answer lies not in any expensive therapy or supplement, but in our own age-old heritage and that is Yoga. Every year when the world celebrates ‘International Yoga Day’ on 21st June, it becomes not just a date but a global festival of reconnecting with oneself. Let us know how yoga is not just an exercise but a modern lifestyle medicine, and which are those 10 powerful yoga asanas that can completely transform your health.

international yoga day

Yoga was started thousands of years ago by sages and sages in the holy land of India. The word ‘Yoga’ is derived from the Sanskrit word ‘Yuj’, which means union of body, mind and soul. In the year 2014, this precious gift of India got global recognition in the United Nations General Assembly (UNGA) and June 21 was declared ‘International Yoga Day’. Why only on 21st June? Actually, this day is the longest day in the ‘Northern Hemisphere’, which is called ‘summer solstice’. In Indian culture, this time is considered very special for spirituality and positive energy. Today it has become a global movement, which is celebrated together by millions of people from Times Square in New York to the Eiffel Tower in Paris.

10 powerful yoga asanas that will give a ‘supercharged’ boost to your health

If you also want to give yourself just 20 to 30 minutes every day in your busy life, then make these 10 easy but very effective yogasanas a part of your daily routine:

1. Tadasana: Improves body posture

By continuously sitting in front of the laptop, the shape of our spine starts deteriorating. Tadasana looks straightforward and simple, but it gives an excellent stretch to the entire body. It improves the balance of the body and strengthens the spine.

2. Surya Namaskar: Full Body Workout

It would not be wrong to call it the king of seats. Composed of 12 powerful steps, Surya Namaskar is a complete cardio and strength workout. It improves your blood circulation, helps in weight loss and brings an amazing glow to the face.

3. Adho Mukha Svanasana: Instant Energy Booster

Do you often feel tired? By doing this asana, the blood flow towards your brain increases, which immediately relieves mental fatigue and stress. It also tones the muscles of your palms, shoulders and legs.

4. Bhujangasana: Forever relief from back pain

Nowadays back pain has become a common problem. While doing Bhujangasana, when you lift your chest forward, it strengthens the lower back muscles. It is very effective in increasing lung capacity and also in problems like asthma.

5. Trikonasana: Best for digestion and cuts

This asana is considered a panacea for reducing the fat on the side of the body (love handles). Its regular practice massages the abdominal organs, which keeps the digestive system healthy and provides relief from the problem of constipation.

6. Vrikshasana: Increases focus and concentration

If you are unable to focus amidst work from home or office pressure, then try Vrikshasana. This practice of balancing on one leg gives an amazing boost to your mental balance and concentration.

7. Paschimottanasana: Period of anxiety and stress

This posture of bending forward while sitting on the ground stretches your hamstrings (leg muscles) as well as calms your nervous system. If you have insomnia or anxiety problem at night, then this asana is a boon for you.

8. Virabhadrasana: Symbol of confidence and strength

This asana awakens the ‘warrior’ within you. This increases the strength of thighs, hips and shoulders. Along with physical strength, it also increases your self-confidence and mental strength.

9. Kapalbhati and Anulom-Vilom: Internal purification

Pranayam is very important after asanas. While Kapalbhati removes toxins from the body and reduces belly fat, Anulom-Vilom gives mental peace by balancing the oxygen supply through both your nostrils.

10. Shavasana: Ultimate Relaxation

It is important to calm the body after all the asanas. Shavasana is not just lying down, but being alert and leaving every part of the body loose. It normalizes your blood pressure and takes you into a deep, relaxing state of mental peace.

How to include yoga in modern lifestyle?

Often people make the excuse that “we don’t have time for yoga.” But believe me, you do not need to spare 2 hours for yoga. Start with just 15 minutes in the morning. Yoga done in the fresh morning air will keep you fresh and energetic for the whole day. While doing yoga, wear comfortable cotton clothes and keep in mind that your stomach is empty.