In today’s fast-paced world, unhealthy lifestyles and poor dietary habits are taking a toll on our bodies at an increasingly young age. Many people wait until their 30s or 40s to focus on fitness—by then, health issues often start surfacing. But if you begin taking care of your body in your early 20s, the benefits will last a lifetime.

The good news? You don’t need an elaborate gym setup or hours of training. Just 20–30 minutes of daily yoga can transform your life. On the occasion of International Yoga Day (21st June), start your wellness journey with these five powerful yogasanas that are ideal for people in their 20s.

1. Tadasana (Mountain Pose): The Foundation of Balance and Growth

Why it’s important:
Perfect for teens and young adults, Tadasana improves posture, strengthens the spine, and enhances height during the growth phase.

How to do it:

• Stand upright with feet together.

• Inhale, raise your arms straight above your head.

• Lift your heels and stretch your entire body upward.

• Hold for 10–15 seconds, then exhale and return to starting position.

Benefit: Boosts balance, posture, and overall body awareness.

2. Balasana (Child’s Pose): For Mental Calm and Recovery

Why it’s important:
In your 20s, stress from studies, work, or relationships can be overwhelming. Balasana offers instant mental relaxation.

How to do it:

• Kneel on the mat and sit on your heels.

• Bend forward until your forehead touches the ground.

• Stretch your arms forward or keep them beside your body.

• Breathe deeply and stay in the pose for 30 seconds to 1 minute.

Benefit: Reduces stress, calms the mind, and stretches the lower back.

3. Vajrasana: The Only Asana You Can Do After Eating

Why it’s important:
This seated pose enhances digestion and calms the mind—ideal for those who spend long hours studying or working.

How to do it:

• Sit on your knees, with your heels supporting your weight.

• Keep your spine straight and hands on your thighs.

• Close your eyes and focus on deep breathing.

Benefit: Improves digestion, strengthens lower back, and helps in managing anxiety.

4. Trikonasana (Triangle Pose): For Strength and Flexibility

Why it’s important:
A dynamic pose that builds strength in the legs and back while increasing flexibility—ideal for building a strong and agile body.

How to do it:

• Stand with your feet 3–4 feet apart.

• Extend your arms parallel to the floor.

• Turn your right foot out, left foot slightly in.

• Bend to the right, placing your right hand on your shin or the floor, and stretch your left hand upwards.

• Gaze at your left hand. Hold and switch sides.

Benefit: Strengthens legs and core, improves digestion, and relieves back and neck tension.

5. Bhujangasana (Cobra Pose): For a Healthy Spine

Why it’s important:
Hours of sitting can lead to posture issues and back pain. Cobra Pose counters this by strengthening the spine and toning abdominal muscles.

How to do it:

• Lie face down with palms under your shoulders.

• Inhale, lift your head, chest, and upper abdomen.

• Keep your elbows slightly bent and shoulders away from ears.

• Hold for 15–20 seconds, then release.

Benefit: Eases back pain, strengthens the spine, and helps improve posture.