Making Yoga Easy and Accessible

Celebrity yoga trainer Anshuka Parwani, who has guided many Bollywood stars, believes yoga is not about complicated postures or extreme flexibility. Instead, it is a mindful practice that anyone can incorporate into daily life. Ahead of International Day of Yoga, she shared five simple yet effective yoga poses designed to improve flexibility, ease digestion, and release stress. The best part? These asanas can be done anywhere—whether you’re at home, at work, or even outdoors—requiring nothing more than a yoga mat and a little time for yourself.

1. Butterfly Pose (Baddha Konasana) – For Hip Flexibility

Often called the Titli Asana, this pose is a gentle hip opener and energy balancer. Sitting with your feet together near the pelvis and flapping your knees like butterfly wings helps release stiffness in the hips. For those who spend long hours sitting in front of computers, this asana is excellent for reducing tension and improving posture. Anshuka describes it as her “go-to for grounding energy.”

2. Low Lunge (Anjaneyasana) – For Stretching and Heart Opening

If you often feel tightness around your hips or lower back due to prolonged sitting, the Low Lunge is an ideal counterpose. Stepping one leg forward and the other stretched out behind you creates a deep hip flexor stretch. With arms raised overhead and the chest open, this asana not only releases stiffness but also promotes better blood flow and lung expansion. According to Anshuka, it is a powerful heart opener and helps energise the body.

3. Half Lord of the Fishes (Ardha Matsyendrasana) – For Improved Digestion

Yoga isn’t just about flexibility—it also supports internal health. The Half Lord of the Fishes pose, a seated spinal twist, aids digestion and improves spinal mobility. By gently rotating the torso and engaging the abdominal area, this posture stimulates the digestive organs, making it perfect after long meals or sluggish days. Anshuka highlights it as an excellent asana for both digestion and spinal health.

4. Garland Pose (Malasana) – For Detox and Lower Back Relief

The Garland Pose, or yogic squat, helps detoxify the body by stimulating the digestive system while stretching the hips and groin. Squatting with hands joined at the chest and elbows pressing against the knees not only releases lower back tension but also improves stability. Anshuka points out that this deeply detoxifying pose is highly beneficial for those who face digestive or postural issues.

5. Pigeon Pose (Kapotasana Variation) – For Releasing Hip Tension

Stress and emotions often accumulate in the hips, making them one of the tightest areas of the body. The Pigeon Pose targets this exact problem. Sliding one leg forward and stretching the other back while lowering the torso provides a deep hip opener. It encourages both emotional release and muscle relaxation. Anshuka calls it “all about letting go of stored tension in the hips.”

Don’t Forget Shavasana – For Complete Relaxation

After practising these poses, Anshuka recommends finishing with Shavasana, the classic resting pose. By simply lying down with eyes closed and the body fully relaxed, this asana calms the mind and helps the body absorb the benefits of the practice.

Yoga Anytime, Anywhere

Anshuka Parwani’s approach to yoga proves that wellness doesn’t need to be complex. Whether it’s a quick stretch during office hours or a mindful morning routine at home, these five poses bring flexibility, better digestion, and inner calm into everyday life. With consistency and focused breathing, anyone can experience the holistic benefits of yoga—anytime, anywhere.

Read Also: Seated Yoga Poses to Strengthen Your Hips for Improved Mobility and Comfort

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