As yoga continues to evolve across the world, its core philosophy remains rooted in ancient traditions that emphasize balance, breath, and inner awareness. On this International Day of Yoga, we’re witnessing a quiet but meaningful shift: people are turning away from overly complex yoga trends and returning to the timeless wisdom of foundational poses.
Here are five ancient yoga asanas that are making a quiet but powerful comeback—offering strength, stability, and calm in today’s fast-moving world.
1. Tadasana (Mountain Pose)
The Foundation of All Standing Poses
How to do it:
- Stand upright with feet together, toes pointing forward.
- Distribute your weight evenly on both feet.
- Inhale and stretch your arms upward, palms facing each other or joined overhead.
- Keep the spine straight, chin parallel to the ground, and engage your thighs and core.
- Hold for 30 seconds to 1 minute, breathing deeply.
Benefits:
- Improves posture and body alignment
- Strengthens legs, ankles, and core
- Enhances body awareness and stability
- Promotes a calm, focused mind
Why It’s Timeless: Often overlooked, this standing pose teaches the art of stillness and perfect posture. It aligns the body from head to toe and cultivates awareness of breath and body balance.
Why It’s Returning: With increased digital fatigue and poor posture from screen time, Tadasana is gaining attention as a posture-resetting practice that builds quiet strength.
2. Vajrasana (Diamond or Thunderbolt Pose)
A Grounding Posture for Calm and Digestion
How to do it:
- Kneel down and sit back on your heels with your toes touching and heels apart slightly.
- Keep your spine straight and hands resting gently on your thighs.
- Close your eyes and breathe naturally.
- Hold for 5–10 minutes, especially after meals.
Benefits:
- Aids digestion and reduces bloating
- Calms the nervous system
- Improves blood circulation to lower abdomen
- Supports a meditative and relaxed state
Why It’s Timeless: Traditionally practiced after meals, this seated posture aids digestion and calms the nervous system. It also supports long meditation sessions.
Why It’s Returning: In a world seeking both gut health and mental peace, this pose checks both boxes—making it a go-to for wellness seekers who want calm and clarity.
3. Vrikshasana (Tree Pose)
A Balance of Body and Mind
How to do it:
- Stand tall in Tadasana.
- Shift your weight to one foot. Lift the opposite foot and place it on the inner thigh or calf (avoid the knee).
- Join palms in front of your chest or raise them overhead.
- Focus on a fixed point ahead to maintain balance.
- Hold for 30 seconds to 1 minute, then switch legs.
Benefits:
- Improves balance and stability
- Strengthens thighs, calves, and ankles
- Enhances focus and concentration
- Builds emotional and physical grounding
Why It’s Timeless: Symbolic of rootedness and balance, this one-legged pose improves focus, strengthens the legs, and encourages emotional stability.
Why It’s Returning: As stress and anxiety levels rise, people are turning to grounding poses like Vrikshasana to help restore balance—both physically and mentally.
4. Bhujangasana (Cobra Pose)
A Gentle Backbend That Opens the Heart
How to do it:
- Lie flat on your stomach with palms beside your shoulders, elbows close to the body.
- Inhale and gently lift your chest off the ground, using your back muscles more than your arms.
- Keep elbows slightly bent, shoulders relaxed, and gaze forward.
- Hold for 15–30 seconds, then exhale and lower down.
Benefits:
- Strengthens the spine and tones the back
- Opens the chest and improves lung capacity
- Reduces stress and fatigue
- Eases stiffness in the lower back
Why It’s Timeless: This gentle backbend opens the chest and strengthens the spine. It’s known for stimulating internal organs and releasing tension in the shoulders and lower back.
Why It’s Returning: Cobra pose is now widely embraced as a counter-movement to desk jobs, sedentary routines, and slouched postures—bringing flexibility and flow back into everyday life.
5. Padmasana (Lotus Pose)
The Iconic Meditative Seat
How to do it:
- Sit with legs extended. Bend your right knee and place the foot on your left thigh.
- Bend your left knee and place the foot on your right thigh.
- Sit upright, hands on knees in Chin Mudra or Gyan Mudra.
- Breathe slowly and remain still.
- Hold for a few minutes or longer during meditation.
Note: Start with half lotus (Ardha Padmasana) if full lotus feels uncomfortable. Avoid if you have hip or knee pain.
Benefits:
- Promotes deep concentration and mental clarity
- Aligns the spine and encourages good posture
- Calms the mind and nervous system
- Symbolizes inner peace and spiritual awakening
Why It’s Timeless: A classic meditative seat, Padmasana creates a stable base for deep breathing and focus. It symbolizes harmony between the body, mind, and soul.
Why It’s Returning: With the global rise in meditation, breathwork, and mindfulness, this sacred pose is reappearing in homes, studios, and digital spaces alike.
Back to the Basics, Forward with Purpose
These ancient yoga poses were never lost—they were simply waiting for the world to slow down and return to what matters. This International Day of Yoga, instead of chasing the newest trend, honor the old. Return to simplicity, listen to your breath, and find your center in the poses that have stood the test of time. Because sometimes, the most powerful moves are the quietest ones.
Image credits: Image from Freepik
No Comment! Be the first one.