International Yoga Day 2020: With the novel Coronavirus pandemic looming large with each passing day, stepping out to the neighbourhood park on International Yoga Day on Sunday would not be a great idea. In the social distancing times, the day will be celebrated on digital media platforms sans mass gatherings.


Yoga Day will go digital for the first time since June 21, 2015, when it began to be celebrated annually across the world, coinciding with the Summer Solstice each year. This year's theme is 'Yoga at Home and Yoga with Family' and people will be able to join the celebrations virtually at 7 am on June 21.

Since the threat of Covid-19 has forced everyone to stay at home, if anything, this is a good time to practice or learn Yoga. India is known as the land of Yoga and thus physical distancing imposed should not dampen our spirits or enthusiasm while we observe the day.

Here are some interesting Yoga poses that can be tried in the comforts of your home:

Surya Namaskar

Surya Namaskar which literally means salutation to the Sun is a sequence of 12 powerful Yoga poses. The practice is not just a a great cardiovascular workout, but it also gives an immensely positive impact on the body and mind.

Pranamasana (Prayer pose), Hastauttanasana (Raised arms pose), Hastapadasana (Standing forward bend), Ashwa Sanchalanasana (Equestrian pose), Dandasana (Stick pose), Ashtanga Namaskara (Salute with eight parts or points), Bhujangasana (Cobra pose), Adho Mukha Svanasana (Downward facing dog pose), Ashwa Sanchalanasana (Equestrian pose), Hastapadasana (Standing forward bend), Hastauttanasana (Raised arms pose), Tadasana (Mountain Pose) are the 12 powerful poses of Surya Namaskar.

Surya namaskar helps maintain cardiovascular health, stimulates the nervous system, strengthens the immune system and is an excellent exercise for weight loss management.

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Tadasana

Tadasana, Mountain Pose or Samasthiti is a standing exercise in modern Yoga. It is a foundational yoga pose for all standing poses and inversion. Tadasana can often be used to prepare for other poses, but it also can be done by itself to help improve your posture.

Tadasana improves your body awareness, strengthens your legs, and establishes good alignment.

The basic alignment for Tadasana carries through to many of the other standing postures (Warrior I, or Virabhadrasana I) and inverted poses (Handstand, or Adho Mukha Vrksasana).

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Padma Mayurasana

Padma mayurasana is an exercise to advance arm-balancing posture that requires wrist, arm and shoulder strength, as well as body awareness and balance.

In this pose, the elbows are bent at 90 degrees and tucked under the hips, the upper arms are tucked into the sides of the chest and the palms are flat on the ground supporting the body's weight. The fingers point back toward the toes. The legs are raised off the ground and are crossed as in padmasana.

The benefits of Padma Mayurasana include increased flexibility, strength and balance. It also increases focus, concentration, determination and promotes mental, spiritual and emotional balance.

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Trikonasana

Trikonasana or Utthita Trikonasana, [Extended] Triangle Pose is a standing asana in modern yoga as exercise. Variations include Baddha Trikonasana and Parivrtta Trikonasana.

In Trikonasana, your body takes the shape of an extended triangle, giving an intense stretch to your trunks and legs.

Trikonasna helps your body to relieve gastritis, indigestion, acidity and flatulence. The exercise refreshes your body as well as stimulates our digestive system.

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Bhujangasana

Bhujangasana resembles a serpent with its hood raised. Also known as Cobra Pose, Bhujangasana is part of the sequence of Yoga postures in Surya Namaskar.

In this pose, lay down in prone position on your stomach. Now, bring the legs together with the tops of the feet on the floor. Place the hands on opposite sides of the chest and press into the floor, lifting the chest up and forward coming into a backbend. Take the gaze upwards.

Bhujangasana builds strength in the back and helps to improve posture. The exercise stretches the muscles of the abdomen, which helps to lift mood and energy levels.

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Meanwhile, Prime Minister Narendra Modi will address the nation on World Yoga Day on June 21. Earlier his address was scheduled at Leh, as per the plans made before the pandemic outbreak, but now he will address the country from the national capital itself.