Yoga Asanas For all Age| Yoga Poses For All Bodies

Mar 12, 2019

Today in the modern world people are trapped by stress, pressure, tensions, various diseases, and disorders. By doing yoga, you can heal your whole system of body, mind, and soul and can lead a healthy life without medicines and treatments. It is also good for peace of mind and happy life (peace and happiness).


Yoga is a combination of physical, mental and spiritual discipline that originated in the ancient period in India. We have a huge variety of yoga asanas for different purposes, but there are certain yoga poses which any person of any age group (Child, Adult, Old age) (yoga for kids) can do and make their life happy and healthy.


  • Pranayam

  • Cat-Cow Pose

  • Mountain Pose

  • Downward – Facing Dog Pose

  • Tree Pose

  • Side Plank

  • Supine Twist

  • Meditation




Pranayama is a breathing process which is also known as Anulom-Vilom (inhale- exhale) process of breathing. Through pranayama, you can purify your channels (which is known as Nadi in Hindi). It is a mindful breathing technique , and its practice will make your respiratory system strong and strengthen the organs of your respiratory system.


Pranayama removes the toxic elements from body and mind and gives new energy to your brain system. It is very beneficial for all age persons. For students it is a boon; it increases their mental strength and concentration (yoga for concentration).


Cat-Cow Pose


This asana (pose) is also known as” Chakravakasana”, it is perfect for the flexibility of the spine and increases the strength of the abdomen.



The cat-cow pose is very beneficial to prevent or cure back pain and to maintain spine flexible and healthy. It helps improve body balance and posture. It can be done by moving the spine from round position to the extension posture by inhaling and exhaling the breath. If your knees are uncomforting, you can do this pose by sitting on the chair and do it as chair pose.


Mountain Pose


Mountain pose is also known as “Tadasana”. It is a standing yoga pose and full of variations like handstand pose and headstand pose. It is beneficial as:

  • To improve the posture of the body

  • To improve the balance of the body

  • It strengthens ankles, knees, and thighs

  • It reduces sciatica

  • It tightens and firm abdomen and buttocks.



Tadasana is the originator for all standing yoga poses. It gives stability and confidence and can be pursued by any age-group person.


Downward- Facing Dog Pose


The downward facing pose is popularly known as “Adho Mukha Svanasana” which arises from the Sanskrit language. This yoga asana is used to relax the muscles. The stretching of hands, shoulders relieve the tension via the spinal cord that relaxes your body and mind and energizes you. It strengthens the legs, arms, and back. It brings calmness to the brain and relieves stress and depression.



This pose has numerous benefits:

  • Enhance the functioning of digestive system.

  • Give relief to menstrual discomfort to females.

  • Reduces insomnia (guided meditation for insomnia), back pain, and headache.

  • Improve blood circulation

  • Reduces anxiety.

Always consult your doctor/professional trainer before you start this asana, especially if you have High blood pressure, weak eye-sight or detached retina, diarrhea and injury in the shoulder.


Standing Balancing Pose


This pose is also known as Tree Pose, and also popularly known as “Vrikshasana”. This pose replicates the steady pose of a tree with your eyes open to maintain the balance. This yoga asana helps to increase concentration, balance and tighten your legs and ankles. It rejuvenates you and brings balance to your body and mind.



Some of the useful benefits are:

  • ​​It strengthens your knees, calves, and ankles
  • It improves the memory and focus of mind

  • Improve body posture

  • Give relief in sciatica

  • Equalize body and mind

  • The person suffering from high blood pressure, migraine, insomnia, chronic knee injury should avoid this asana.


Side Plank

Side plank is also known as “ Vasisthasana”. It is one –arm balancing posture. Beginners can do this Plank pose by pressing wall and stretch arm while lying down in one direction.



Benefits of vasisthasana are:

  • It strengthens wrist and elbow.

  • Enhance balance of the body.

  • It makes belly, legs, and arms stronger.

  • Build core strength.

  • Tone the whole body.

If you have an injury in wrist, elbow or shoulder, you should avoid this Asana.


Supine Twists


This pose is famously known as “Supta Matsyendrasana”. Lying down on your back, bending knee by twisting your lower body in an outward direction and push the knee towards the floor. This pose stimulates the functions of urinary bladder, abdominal and intestine organs and kidneys.



Benefits of this asana are:

  • Improves spinal mobility.

  • Stretches the muscles, glutes, and hamstrings.

  • It strengthens the legs and makes them stronger.

  • Make back muscles stronger.

Avoid this asana if you have pain or injury in knees and hips or have chronic pain in shoulder or back muscles.




Meditation is a” Dhyana Yoga”, which is the art of concentration of mind that enlighten our inner strength and make our mind focussed, calm and super-powerful. This technique is very beneficial for all age people especially for students to enhance their concentration and skills. It reduces sleep disorders (yoga for sleep) in old age people.



Some useful benefits are:

  • Reduces stress and anxiety.

  • Improve respiratory system.

  • Enhance the feeling of well-being.

  • Give peace, relaxation to body and mind.

  • Enhance your intuitive powers.

Regular practice of meditation can do wonders in your life. And redirect your energy in the right direction.


By practicing all these yoga asanas people of any age (kids, adult and old age) can make their body and mind fit and strong and lead a happy and healthy life.

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