Kick Your Autoimmune Disorder To The Curb With These 10 Yoga

International Yoga Day 2017

June 21st, 2017   |   Updated on March 1st, 2024

Yoga is an Indian art form which is more than a mere type of exercise or way of breathing. If medicines have failed you, yoga might not disappoint you. It actually boasts an impressive plethora of physical benefits suitable for all groups and can be used as complementary therapy in combination with conventional treatments for various diseases. The list below peers into the ways through which you could curb and control diseases.


Also known as Adams apple regulates metabolic activities of the human body and a disorder in the discharge of hormones can cause grave problems to the body.

Symptoms: Low energy level, Skin problems, Depression, Anxiety, Neck swelling, Hair loss, Constipation.

Halasana/ Plough pose: This pose will give compression to the neck and stimulates the thyroid glands.

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Matsyasana/ Fish pose: Matsyasana provides adequate stretching to the neck triggering the thyroid gland.

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Polycystic Ovarian Syndrome disease

PCOS is a common occurrence in women at reproductive age. Women suffering from obesity are more prone to PCOS. It crops up when a woman’s ovaries or adrenal glands produce more male hormones than normal. Presently, many women have started recognising the role of yoga as a safe PCOS treatment option.

Symptoms: Irregular or no menstrual periods in women of reproductive age, excess hair growth on the face and body, thinning scalp hair, acne, weight gain.

Dhanurasana/ Bow pose: This posture helps in galvanising reproductive organs.

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Bhujangasana/ Cobra pose: It helps in activating ovarian functions.

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Arthritis is a common rheumatic condition among adults aged 65 or more. These days’ people of all age groups can be affected by arthritis which includes pain, stiffness and swelling in and around one or more joints.

Symptoms: Pain, Stiffness, Swelling, Redness, Decreased range of motion.

Child Pose/ Shishuasana: This asana can help you straighten your vertebra.

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Adho Mukha Svanasana/ Downward facing dog pose: It improves flexibility of the body and stretches the spine.

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Lower back pain

The most intricate part of the human body is the lower back. Long hours of desk work can cause severe problems.

Symptoms: Fever and chills, sudden bowel and/or bladder incontinence – either difficulty passing urine or having a bowel movement, or loss of control of urination or bowel movement, severe and continuous abdominal pain.

Supta Matsyendrasana/ Supine Spinal Twist: If you want to get relived from constant back pain try this asana.

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Vrikshasana/ Tree Pose: This exercise is beneficial for the spine and balances the body.

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The numbers of Diabetic people have highly increased in the past decade. It is a condition which affects a person’s metabolic system as the glucose level rises because of inadequate insulin production or due to the insufficient response of the body to insulin.

Symptoms: Hunger and fatigue, peeing more often and being thirstier, dry mouth and itchy skin, blurred vision.

Ardha Matsyendrasana/ Half Spinal Twist: People suffering from diabetes can do this asana to control body sugar level.

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Chakrasana/ Wheel pose: Chakrasana can help people suffering from diabetes.

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Indigestion/ Stomach Disorder

Stomach disorder and indigestion can lead to a number of health issues such as Gastritis, Diarrhoea, heartburn etc.

Symptoms: Nausea and vomiting, bloating and gas, weight loss or loss of appetite, blood with bowel movement, severe abdominal pain, ongoing vomiting or diarrhoea.

Apanasana/ Knees to chest pose: If you are battling any sort of stomach disorder then this pose can relieve you from constipation, indigestion, bloating and acidity. It is beneficial for digestion and helps in removing toxic substances from the entire system.

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Paschimottanasana/ Seated Forward Bend Pose: This simple stretch can relieve you from digestive problems.

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A chronic neurological disease which can lead to recurrent moderate to severe headaches.

Symptoms: Hyperactivity, pain on one side or both sides of your head, sensitivity to light, sounds and sometimes smells nausea and vomiting, blurred vision.

Padmasana/ Lotus pose: This asana relaxes the mind and alleviates headache.

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Sirsasana/ Headstand or Salamba Sirsasana/ Supported headstand: It is also known as King of all asanas and increases the flow of blood in brain. If the Queen of Belgium can perform this exercise in her 80’s then you can definitely make an attempt.

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Liver problems

Liver is one of the most important organs because it influences and regulates many bodily functions such as protein production, blood clotting, cholesterol, and glucose and iron metabolism.

Symptoms: Weakness and fatigue, weight loss, nausea, vomiting, and yellow discolouration of the skin etc.

Ardha Bhekasana/ Half Frog Pose: This exercise can help people who are suffering from liver problems.

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Parighasana/ Gate Pose: It is beneficial for liver ailments

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Depression, a psychological condition which makes a person gloomy, discouraged, hopeless, unmotivated, disinterested, or bleak. When these feelings last for a long period of time one is sure into depression.

Symptoms: Reckless behaviour, loss of interest in daily activities, appetite or weight changes, sleep changes, anger or irritability, self-loathing, concentration problems etc.

Baddha Konasana/ Bound Angle Pose: This yoga can help you out of depression.

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Sukhasana/ Easy Pose: Do not confuse it with other traditional postures. In this asana, there should be a comfortable gap between the feet and the pelvis. It is helpful in alleviating mind from depressing thoughts.

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Kidney is of the essential part of the body as it cleanses blood by removing waste and excess fluid and keeps a balance of salt and minerals in your blood, and helps in regulating blood pressure. Any imbalance in its functions can turn into Chronic Kidney Disease (CKD).

Symptoms: Changes in urination, swelling of the feet, ankles, hands, or face, fatigue or weakness, Ammonia breath or metal taste in the mouth, Back pain, Itching.

Salamba Bhujangasana/ Sphinx pose: The Sphinx pose stretches and strengthens the abdominal organs of the body. It also raises the immunity level.

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Naukasana/ Boat pose: The Boat pose strengthens and stimulates the abdominal organs. It also helps improve digestion and alleviates stress

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Here we are  30 more yoga poses that can benefit your soul, mind and body. The yoga poses described below can be performed by both men and women to get a life altering experience. Make this yoga poses a part of your daily life.


1. Slow Neck Stretches Yoga Pose


Get the chin down to your chest and wait for 10 seconds. Now look back towards the sky for about 5 seconds. Do this 5-10 times.Next, stretch the head sideways, push your ear onto the shoulder. This doesn’t mean you need to touch the shoulder.Stay on each side for 5 seconds and repeat it for 10 sets.Next is to move the head sideways. Turn the head to left and right very slowly and stay for 5 seconds on each side.If you practice these stretches for more time, you will get results faster.


2. Tadasana


Stand straight with foot together and the hands hanging on the sides. Look straight, take a breath and now raise both your hands and bring the palms to the chest and exhale. Again inhale slowly and raise the hands above the head in a mountain position. Now raise the toes and stretch the arms. Stand in this position for about 30 seconds. Lower the toes and come back to normal position. Do the same for 10 sets.


3. Uttanasana Yoga Pose


Stand straight, raise the arms above the head and now bend the hips with both the palms touching the floor. If you are a beginner and can’t stretch more, just touch the knees. When you touch the floor, make sure the buttocks are pointing upwards. Remain with the hands touching the floor for about a minute and get back to normal position.

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4. Trikonasana Yoga Pose


Stand with the foot with at least one leg length apart from each other. Now open the arms and keep them to shoulder height. Inhale and slowly take the left hand and touch the left foot stay for about 5 seconds and stand straight. Now take the right hand and touch the right foot and stay in this position for 5 seconds. Do the same for right and left positions each of 10 sets.


5. Dhanurasana Yoga Pose


Lie down on the floor with the stomach facing the floor. Keep the arms and legs relaxed. In this position, bend the knees towards the buttocks and pull out the arms to hold the ankles. Raise the chest from the ground and pull your legs backward. Gaze towards the sky with arms straight and engaged. Lift the thighs off the floor to contract the hip. Stay in this pose for 10 seconds before getting to normal position.


6. Surya Namaskar


It is also referred to as Sun Salutation. It is a way to thank the Sun for the power that he is providing to all the living creatures on Earth. Sun Salutation can be performed early in the morning or at sunset. It is a total exercise for the whole body.


7. Kapalabhati Yoga Pose


Sit in a calm place and take the deep breath. Make a powerful contraction of the lower belly. This pushes out air from lungs and when inhaled, it brings in the air back into the lungs. Keep taking the breath and start pushing the lower belly in and out. Repeat this for 10 times every morning.


8. Baddakonasana Yoga Pose


It is also referred to as butterfly pose. It is a great way to improve the reproductive system in women and men. Sit on floor with erect spine. Fold your knees and bring the feet close to the body. Inhale and exhale while pressing the knees and thighs towards the ground. Apply pressure with the elbows on the knees, so that it looks like a butterfly flapping its wings up and down.


9. Eagle Twist Pose


It’s the way seems to be like eagle twists and turns. This pose actually improves the operation of 12 important joints in the body. Stand straight with feet close. Twist the right arm under left and hold hand together. Push the elbows lower so the fingers are lower than the nose. Push the body down which should look like sitting on a chair. Now lift the right leg and put it over left leg. Make sure to align the body in one line. Do the same with opposite hands and leg twists.


10. Shirshasana Yoga Pose


It is also referred to as Headstand pose. Instead of standing on legs, we invert the body and stand on the head. From standing position, move to squat position. Now slowly bend down with the head touching the ground and hand a part in equal lengths. Lift knees off the ground and place the feet straight on a wall. Be in this position for about 5 minutes.


11. Sarvanga Yoga Pose


Lay with back on the floor and relax. Hold on the hip and apply enough pressure with the hands to raise the legs upwards. Legs should be at 90 degrees angle from the floor. Make sure the back and legs are raised and keep straight for about 2-3 minutes. Repeat this for 3-4 times.


12. Paschimottanasana Pose


It means back stretch exercise. Sit on the floors with legs straight in front. Keep the back erect and bend the body forward with both the hands touching the feet. Now bend towards the knees and keep forehead touching the knees. Be in this position for 5 seconds and repeat it for 10 times.


13. Halasana Pose


It is a Plow Pose yoga asana and is very simple. Just lie on the floor, lift the legs and place them behind the head. The hands should be placed opposite to legs.


14. Ardhahalasana Yoga Poses


It is also known as Half Plough Pose. Lay down with complete body touching the floor. Now with an inhale, lift one leg to 90 degrees without any bend. Hold on the leg for 5 seconds and do the same with another leg. Repeat the cycle for 20 times.

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15. Bhujangasana Yoga Pose


It is also known as Cobra pose. It is best for people sitting on the desktop for hours. Lie on the stomach. Place hands sideways in equal length. Take a breath and raise the chest upward like a snake applying pressure on the hands. The arms must be straight. Hold the breath in for 15-30 seconds and on an exhale, slowly come down to normal position. Perform this for about 10 times.


16. Pawana Muktasana Yoga Pose


It is also known as Wind Removing Pose. Sleep normally on the floor. Now raise the head and bring the knees to touch the forehead. Hold the knees tight for about 20 seconds. Inhale when holding the knees and exhale when releasing to normal position.


17. Uttanpadasana Yoga Pose


It is also known as Both Legs Raised Pose. Sleep with back on the ground. Place the hands firmly on the ground. Have your eyes focused on the ceiling. Now inhale and raise the legs 45 degrees and hold in the position for 20 seconds, now push the legs into 90 degrees angle and stay there for 10 seconds.Exhale and bring the legs back to the ground. Repeat this 5 times every day.


18. Setu Bandhasana Yoga Pose


It is also known as Shoulder Supported Bridge. Lie on the floor with arms and legs relaxed, now fold your knees with arms close to the body. Push your hip upwards. Now hold the foot with your hands. Stay in this position for 10 seconds, repeat the cycle for 10 times every day.


19. Vajrasana Yoga Pose


It is also known as Diamond Pose, Firmness or Adamant Pose. Sit on a floor with knees folded under the buttocks. Sit straight with spine erect. Close your eyes. Let’s the palms be placed on the respective thighs, inhale and exhale slowly. When exhaling, imagine as if you’re pushing away the disorder from the body through the nose. Do this asana for 5 minutes every day.


20. Matsyendrasana Yoga Pose


It is also known as Half-Spinal Twist Pose. Sit in a relaxed position with both the legs in front of you. Bend your right leg and place the heel of the right foot on the perineum. Cross your left leg over your right knee and place it on the floor. The left foot should touch the floor. Pass your right hand on your left calf and grab the big toe of the left foot. The toe should be kept with the thumb, index and middle finger. Slide your left hand behind your back and get to the root of your right thigh. Enter the final position by rotating the shoulder, neck and head left. Align the chin with the left shoulder. Hold onto this position as long as you comfortably can.Repeat the same for the opposite side.


21. Anandabalasana Yoga Pose


It is also known as Happy Baby Pose. Lay on the back with knees drawn toward the chest. Hold the feet of your legs with the hands. Push the knees wide and stay in this position for a minute.


22. Balasana Yoga Pose


It is also known as Child Pose. Sit on the floor with kneeling position. Move the feet under the hips and the toes should touch each other. Now bend down as if our bowing to elders. The forehead should touch the floor. The hands should be placed sideways or can hold on to the toes. Stay in this position for 20 seconds and repeat the pose for 10 times.


23. Shavasana Yoga Pose


It is also known as Corpse Pose and is the best relaxation yoga pose. This pose is known as dead man’s pose and has to be performed at the end yoga sessions. This pose is just not about normal sleeping. You lay down and virtualize how consciously you can think of relaxing the muscles with the breathing technique.


24. Virabhadrasana Yoga Pose


It is also called as Warrior Pose. Stand straight and move one leg forward with a bent knee. Now raise the hands upward and stay in this position for about a minute. Now get back the leg to normal position and push forward the other leg and repeat the same process.

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25. Ustrasana Yoga Pose


It is also known as Camel Pose. Step onto your knees. Keep your spine straight and inhale arms palms in prayer. Fold the toes or feet above the ground. Bring hands to heels or flat feet without moving your hips back. Only the lower back is folded back. Breathe! Release the pose and repeat the pose again.


26. Garudasana Yoga Pose


It is also known as Eagle Pose, Garuda means Eagle. It is also the name of the Ruler of the birds. Garuda is portrayed as the vehicle of Vishnu and as having a white face, a peak of aquiline, Red Wings and a body of gold. From Tadasana, inhale and elevate your arms equivalent to the floor. Exhale and pull your right arm over the top of the left. Bend your elbows out the back of hands touching each other. Bring the right hand forward and as you bring it back, allow the palms to touch. Press the palms equally and use your arms to help release the shoulder to the back, drawing the lower tips of the blades deep into the back. Twisting your knees, bring the left foot on the right thigh. Resting the back of the left thigh in front of the right thigh. Attach the left foot around the right calf. Keep pressing the inner legs together, drawing tailbone towards the floor and lift your elbows to shoulder height. Face, neck and abdomen should remain flat. Release and repeat on the opposite side, staying for equal lengths of both sides.


27. Nataraja Yoga Pose


It is also known as Dancer Pose. Stand in Mountain Pose. Inhale and bend the right leg backward, clutching the left foot with your left hand while simultaneously extending your right arm forward. Continue lifting the right arm up until about 45 degrees from the floor while lifting the left leg high as possible with the left arm. Hold the pose while breathing softly through the nostrils. Maintain your fixed look just above horizon. Stay in this asana for 1 minute.


28. Naukasana Yoga Pose


It is also known as the boat pose as this yoga resembles the boat. Lie on the floor in resting position. Now breathe in deeply and raise the head after progressively neck and shoulder and then the legs such that the head, hands and legs by boat type structure. Stay in this position for 10 seconds and get back to normal.


29. Marjariasana Yoga Pose


It is also known as cat pose. Come to kneeling position with the hand on the ground. Think of a cat. Look straight. As you exhale, bend your hips in the Cat Pose inclination. To do this, you would get abs pulled back slowly toward the spine, tailbone be tucked in the buttocks and need to be contracted. Now put your hands firmly on the ground and allow the body to be lifted well above the shoulder. Around the spine toward the ceiling, reach the center of the spine.


30. Utthita Hasta Padangusthasana Yoga

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It is also known as Extended Hand-to-Big-Toe posture. Standstill, raise your right leg and hold the toes with the hands. Now stretch the leg sideways with hands still holding the toes. Stay in this pose for 10-20 seconds. Do the same with left leg.

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