From Cardio to Calm: Doctors Share Their Favourite Yoga Poses on International Yoga Day

Celebrating Wellness Through Yoga

As the world prepares to mark International Yoga Day 2025, this year’s theme—Harmony in Movement, Harmony in Life—invites us to explore yoga not just as physical exercise, but as a holistic path to health. To inspire practitioners of all levels, top doctors from diverse fields have shared their favourite asanas (poses) that yield remarkable health benefits. Their personal recommendations underscore yoga’s versatility: from enhancing cardiovascular health to boosting mental resilience. Let’s dive into these expert-curated practices and understand how they support well-being in body and mind.

1. Dr. Ananya Mehta (Cardiologist) – Vrikshasana (Tree Pose)

Why she loves it:
Dr. Mehta emphasizes the importance of balance—not only on one foot but also in heart health. Vrikshasana activates stabilizing muscles, improves posture, and gently engages the cardiovascular system.

How it helps:

• Strengthens legs and ankles, reducing risks of falls and strain

• Encourages diaphragmatic breathing, aiding oxygenation and circulation

• Promotes mental focus and stress relief

How to practice:

• Stand tall with feet hip-width apart

• Shift weight onto the left foot, placing the right sole high on the calf or thigh (avoid the knee)

• Press palms together at chest center, gaze forward

• Hold for 30 seconds to 1 minute, then switch sides

2. Dr. Rajiv Sethi (Orthopedic Surgeon) – Virabhadrasana II (Warrior II)

Why he recommends it:
This powerful stance reflects Dr. Sethi’s focus on musculoskeletal health. Warrior II strengthens the thighs, opens the hips, and builds endurance.

How it helps:

• Reinforces quadriceps, hamstrings, and glutes

• Enhances knee alignment via muscle engagement

• Opens chest and shoulders—ideal for countering desk-bound posture

How to practice:

• Start with feet wide apart; turn Right foot out 90°, Left foot slightly in

• Bend the right knee over the ankle, stretch arms out horizontally

• Gaze over the right hand; hold for 30 seconds to 1 minute

• Repeat on the other side

3. Dr. Kavita Rao (Neurologist) – Balasana (Child’s Pose)

Why she values it:
Neurologist Dr. Rao often treats patients coping with chronic pain, headaches, and anxiety. Balasana offers a gentle way to decompress the spine and calm the nervous system.

How it helps:

• Stretches lower back and hips, relieving tension

• Activates the parasympathetic (“rest-and-digest”) nervous system

• Helps reduce cortisol levels, easing stress and anxiety

How to practice:

• Kneel on the mat, big toes touching, knees apart

• Sit back on your heels, extend arms forward, forehead touching the mat

• Breathe deeply for 1–2 minutes, relaxing with each exhale

4. Dr. Neeraj Khanna (Pulmonologist) – Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Why he loves it:
Ardha Matsyendrasana enhances respiratory function by improving thoracic mobility—vital for lung capacity and respiratory health.

How it helps:

• Opens the chest and thoracic spine for deeper breathing

• Stimulates internal organs, improving digestion and metabolism

• Relieves spinal tension and promotes structural alignment

How to practice:

• Sit with legs extended. Bend right knee and cross over the left thigh

• Bend left knee near the hip or optionally place the left heel near the right buttock

• Twist right torso, placing left elbow outside the right knee

• Hold with deep breaths for 30 seconds, then switch sides

5. Dr. Shalini Verma (Endocrinologist) – Setu Bandhasana (Bridge Pose)

Why she recommends it:
Hormonal balance and metabolic health lie at the core of Dr. Verma’s practice. Bridge pose is a reliable asana to support thyroid and adrenal function, while encouraging core stability.

How it helps:

• Activates the thyroid gland, supporting metabolic balance

• Stretches the chest and opens the front body, relieving fatigue

• Strengthens the glutes, hamstrings, and lower back

How to practice:

• Lie on your back, knees bent, feet on the floor hip-width apart

• Pressing into heels, lift hips skyward, clasp hands under your back

• Hold for 30–60 seconds, pressing shoulders down; release with control

6. Dr. Priya Nair (Psychiatrist) – Savasana (Corpse Pose)

Why she values it:
As a psychiatrist, Dr. Nair sees anxiety, insomnia, and emotional unrest routinely. Savasana is not simply relaxation—it’s a powerful mental reset.

How it helps:

• Reduces blood pressure and calms the nervous system

• Shortens stress recovery time—effective even in 5 minutes

• Encourages body awareness and emotional mindfulness

How to practice:

• Lie flat, arms slightly away, palms upward

• Close eyes, breathe naturally, and scan the body inward

• Stay for 5–15 minutes, allowing thoughts to settle

7. Dr. Amit Bhatia (Gastroenterologist) – Paschimottanasana (Seated Forward Bend)

Why he favors it:
Digestive health ranks high in Dr. Bhatia’s patient care. Paschimottanasana gently compresses the abdominal organs, stimulating healthy digestive activity and relieving stress.

How it helps:

• Massages intestines—can aid in easing indigestion and bloating

• Stretches hamstrings and spine, improving flexibility

• Encourages mindfulness, which supports better eating habits

How to practice:

• Sit with legs in front, inhale arms up

• Exhale, fold forward at the hips, hands reaching for feet

• Hold for 30–60 seconds, breathing slowly into the bend

8. Dr. Meera Chopra (Sports Medicine Specialist) – Adho Mukha Svanasana (Downward-Facing Dog)

Why she recommends it:
As someone who works with athletes and fitness enthusiasts, Dr. Chopra appreciates Downward Dog for its whole-body engagement and restorative effects.

How it helps:

• Strengthens shoulders, arms, hamstrings, calves, and core

• Helps decompress the spine and stretch the posterior chain

• Enhances circulation and energizes the entire system

How to practice:

• Start in tabletop (hands and knees); toes tucked

• Lift hips up and back, straightening legs and arms

• Press heels toward the ground, creating an inverted V-shape

• Hold for 1–2 minutes, pedaling feet to massage calves

9. Dr. Rakesh Menon (Oncologist) – Viparita Karani (Legs-Up-the-Wall Pose)

Why he supports it:
As a supportive therapy for cancer patients, Viparita Karani aids in recovery, circulation, and gentle therapeutic alignment.

How it helps:

• Eases fatigue and swelling by reversing blood flow in the legs

• Gently stretches the back layer and opens the pelvic region

• Calms the nervous system—ideal after intense treatment or stress

How to practice:

• Sit with one hip against a wall; swing legs up while lying back

• Relax arms at your side or overhead

• Stay 5–10 minutes with deep breath practice

10. Dr. Aarushi Desai (Dermatologist) – Ustrasana (Camel Pose)

Why she recommends it:
Dr. Desai often emphasizes that healthy skin reflects internal balance. Camel pose opens the chest and throat area, encouraging lymph flow and circulation.

How it helps:

• Stimulates thyroid and parathyroid glands, benefiting skin health

• Opens the front body, relieving chest congestion and posture fatigue

• Invigorates and brings blood flow to the face

How to practice:

• Kneel with hips over knees; place hands on lower back

• Lean back, lifting chest; reach for heels if comfortable

• Keep neck neutral or gently drop head back

• Hold 30–45 seconds, breathing deeply; return with care

Putting It Into Practice: A 10-Minute Daily Flow

To celebrate International Yoga Day, try this short physician-recommended sequence:

1. Vrikshasana – 1 minute (balance, posture)

2. Virabhadrasana II – 1 minute per side (strength, stability)

3. Balasana – 1 minute (relief, reset)

4. Ardha Matsyendrasana – 30 seconds per side (spinal wellness)

5. Setu Bandhasana – 30 seconds (core activation)

6. Savasana – 1 minute (mind reset)

7. Paschimottanasana – 1 minute (digestive boost)

8. Adho Mukha Svanasana – 1 minute (full-body stretch)

9. Viparita Karani – 2 minutes (restorative break)

10. Ustrasana – 45 seconds (energy flow, chest opening)

Total: ~10 minutes for a balanced, rejuvenating practice.

 Holistic Health on International Yoga Day 2025

As we mark International Yoga Day, these top doctors demonstrate that asanas are more than physical poses—they're powerful gateways to well-being. Whether you want heart health, mental clarity, metabolic balance, or emotional calm, these expert favorites make yoga relevant and achievable for all.

This Yoga Day, pick a pose—or two—from the list that resonates with you. Build the habit, explore your body-mind connection, and move harmoniously toward a healthier, more balanced life. With yoga—and these physician-endorsed insights—2025 could be your most vibrant year yet. 🧘‍♂️