Yoga is a form of exercise where you place your body in different positions to increase flexibility or fitness, breathe more efficiently, and unwind mentally. The appeal of yoga is that everyone can experience its advantages without needing to be a yogi or yogini. No matter your age, weight, or fitness level, yoga can soothe the mind and build physical strength. 

Yoga is crucial for students’ physical and mental well-being. Students who practice yoga can achieve optimal physical and psychological wellness while still achieving academic success. 

Yoga boosts the body’s energy levels, helps fight fatigue, improves memory and concentration, has a positive impact on the nervous system and brain, relieves headaches, boosts motivation and productivity levels, improves sleep quality, improves enthusiasm and alertness, and reduces negative emotions. 

Here are 10 Yoga exercises for students that make up a whole yoga routine. Remember to breathe as you progress slowly through each pose. If you find a posture difficult, pause after it, especially if you are out of breath, and resume the pose once your breathing has returned to normal.

  • Sukhasana: Cross-leg pose

Beginners can use this position to gauge their progress. You may see and feel the legs’ external rotation just by sitting on the floor. In addition to increasing back flexibility, this pose can reduce tension. It is quite easy to carry out. 

On a yoga mat, cross your legs and place your palms up on your knees. Maintain as much spinal straightness as you can. Your sitting bones should be pushed into the ground. Eyes closed, take a deep breath. As the spine is straight and the shoulders are square, it assists with posture. It also enhances concentration and attentiveness during eating, which in turn reduces overeating.

  • Tadasana: Mountain pose

This straightforward yoga position teaches you how to stand steadily and majestically like a mountain. The name Tadasana derives from the word “Tada,” which implies a mountain. All standing poses begin in Mountain Pose. Numerous advantages include better posture and coordination, relief from sciatica, increased agility, increased blood flow, toned core muscles, and strengthened back hips, and legs. It is also easy to perform.

Hang your arms by your torso while standing with your heels slightly apart and your toes close together. Spread your toes apart and balance yourself on both of your feet. Your thigh muscles should be tight and turned inward. Roll your shoulders back and down while remaining relaxed. When you inhale, lengthen your body, and when you exhale, let your shoulder blades fall away from your head. Your hands can alternatively be placed by your sides or in front of your chest in a position of prayer. Take many long, deep breaths.

  • Balasana: Child pose

One of the most therapeutic yoga stances is the child’s pose. Any tightness in the chest is relieved by the yoga pose or balasana. All of the muscles experience a relaxing flow of energy as it reawakens the link between the breath and the body. It eases tension in the back and spine, allowing people to rely on yoga for restful sleep. Balasana can be performed 5–10 times in a row. 

To do Balasana, Simply flex your knees from Downward-Facing Dog and lower your butt to your heels while bringing your chest toward the floor over your knees. Your head should be level with your shoulders. conveniently support your head by folding your hands under your forehead or by placing your arms by your sides, palms down. Continue to inhale and be relaxed. Every time, maintain the posture for a few minutes.

  • Vrksasana: Tree pose

The word for tree in Sanskrit is the versa, hence the name. Vrksasana is a standing posture that enhances equilibrium, concentration, and mental focus. The hip-circumferential muscles are stretched and balance is improved in the tree position. It benefits patients with sciatica because it soothes and relaxes the central nervous system, stretches the entire body, and enhances neuromuscular endurance. 

To do Vrksasana, stand on your legs and keep your hips wide apart. Place your right foot underweight. Lift your left leg, then slowly extend your left knee and never put your left foot on your knee; instead, place it on the inside of your right leg or above it. If you are having trouble balancing the posture and need assistance, put your foot on the inside of your ankle. Hold for three to eight breaths or 10 to 20 seconds. You might work for up to a minute on each side for practice.

  • Paschimottanasana: Seated forward bend pose

An intense stretch is provided by a seated forward bend for the entire back of the body, from the heels to the top of the head. The shoulders, back, and hamstrings are all stretched in this position. While improving digestion, this stance also stimulates the kidneys and liver. Additionally, bending forward helps maintain good posture, core stability, and strength while calming the mind, reducing tension, and lowering blood pressure.

To practice forward bend, maintain your spine as upright as you can while sitting with your legs extended in front of you, and reach out to grab the fingers of your feet.

  • Malasana: Garland pose

In addition to strengthening the lower back and core, it works the quadriceps, hamstrings, gluteals, and calf muscles in the legs. This strengthens the feet, ankles, and legs. Additionally, it frees up space in the spinal column and lumbar spine.

Be careful to expand your stance, rotate your toes out, and turn your heels in. Sit on one or more blocks if doing a full squat hurts your knees. Hold for 30 to 60 seconds. After that, you can add a bind by encircling your right leg with your right arm and reaching your left hand behind your back.

  • Virabhadrasana: Warrior pose

This collection of linked lunging, and upright yoga positions beautifully integrate the body’s balancing and standing movements. This position enhances stability, balance, and focus. promotes healthy bodily circulation and respiration.

To practice the warrior pose, turn your back foot out at 45 degrees and square your pelvis completely forward. Try to avoid leaving your back heel up. Cut your stance short. The pull on the hip flexors will be lessened by reducing the space between the feet.

  • Adho Mukha Shvanasana: Downward dog pose

The hamstrings, calves, and Achilles tendon are stretched and widened during the downward dog position. Because your head is below your heart, it offers the advantages of inversions and enhances blood flow throughout your body. When performing the pose, try to keep your back as straight as possible.

To perform the Downward dog pose, stand with your arms and legs. Your hands should be placed on the ground beneath your shoulders. Underneath your hips, place your knees on the ground then lift your hips toward the ceiling while tucking your toes.

  • Anjaneyasana: Low lunge

A low lunge stretches your hamstrings, quads, and pelvis while releasing tension in your hips. It makes your knees stronger. enhances mental attention Exhaling, bring your hands to the floor, turn your back toes under, and then bring your torso back to the right thigh.

To perform a low lunge Step your right foot between your hands as you rise from the downward dog position. Then point your toes as you bring your left calf and knee to the ground alongside your ears, and raise your arms.

  • Utthita trikonasana: Extended triangle pose

Utthita Trikonasana, or extended triangle pose, balances the base, heart, and sacral chakras. It stretches the ankles, legs, pelvis, knees, and groin area. It eases menopause symptoms, enhances digestion, and treats osteoporosis and sciatica.

Step forward and lay your palm on a block outside of your shin or on your shin just below your knee to execute the Extended triangle stance. By doing this, you can equalize the length of your body’s trunk by spreading out through both sides of your ribcage.


Yoga uses physical activity to encourage health and well-being. The body becomes strong, flexible, and healthy with frequent asana practice. For students willing to achieve the best productivity and health all along their lives, yoga can be their go-to. Yoga can assist students to escape the continual social environment of college since it helps the mind become clear.

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