Wishing you a Happy International Yoga Day. Today I have brought you a set of Yogas, which even the busiest person on this earth can do. Without further delay here are 5 effective, quick and Simple Yoga Asanas. If you or you know someone who is not doing Yoga because of lack of time than it is a must read for you!

Note: If you have any medical condition, do not follow any steps given below without the professional help.

1. Bhastrika Pranayam Asana


  • Sit with a straight and still back.
  • Let your hands rest on your knees.
  • Take deep breathe in such that your lungs expand and then exhale the breath slowly.
  • Do not forget to operate the breath from your nose only. Do not use your mouth.
  • Keep your neck, shoulders and every part still and easy.

Bhastrika Pranayam

Practice time: 2 sets of 10 repetitions will take 1 minute and 30 seconds maximum.

Advantages of regular practice: Boosts life force in your body, Relief from Parkinson’s, Paralysis, and Migraine.

2. Anulom Vilom


  • Close your eyes, sit in a Padmasan position (if not possible, sit in a normal position) and let your hands rest on your knees.
  • Close the right nostril with the right thumb. Inhale slowly through the left nostril, inhale the oxygen as much as you can, this will fill your lungs with air.
  • Remove your thumb from your right nostril, as you remove your thumb from right nostril just exhale.
  • When you exhale use your middle finger to close your left nostril then inhale with our right nostril and remove the thumb from the right nostril then exhale. Repeat this process.
  • Be focused and concentrate on your breathing.

Anulom Vilom Yoga

Practice time: 2 sets of 10 repetitions will take 1 minute and 30 seconds maximum.

Advantages of regular practice: Helps to cure Depression, Anxiety, Bronchitis, and Asthma.

3. Tadasana (Mountain Pose)


  • Stand and Gaze straight.
  • Relax your shoulders and your back should be straight.
  • Firm up thigh muscles and legs straight.
  • Gently lift your body on the balls of your feet and start inhaling deep breathe.
  • Try to be as still as possible and slowly exhale while coming back to normal position. Repeat.

Tadasana Yoga

Practice time: 2 sets of 10 reps will take 2 minutes.

Advantages of regular practice: Posture improvement (Posture-related problems have drastically increased), Buttocks and abdomen gets toned, makes the spine more agile.

4. Kapalbhati Asana


  • Sit straight and let your hands relax on your knees.
  • Inhale a deep breath.
  • Exhale rapidly and repeatedly through your belly. Do not use your hands to press the belly inwards. Repeat.

Kapalbhati Yoga

Practice time: 2 sets of 10 reps in 2 minutes and 30 seconds.

Advantages of regular practice: Dissolves toxins, improves the function of kidney and liver, a boon for diabetic people and removes dark circles from under the eyes.

5. Surya Namaskar

We have written the whole blog about the benefits, scientific research, and history of Surya Namaskar here


Surya Namaskar

Practice time: 2 sets of all positions will take a maximum of 5 minutes.

Advantages of regular practice: Surya Namaskar in young adults, a single report has illustrated its influence on children belonging to 8-14 years of age. The Systolic blood pressure, Peak Expiratory Flow Rate and Forced Vital Capacity increased significantly and Respiratory Rate, Heart Rate, and Diastolic Blood Pressure decreased significantly after the practice of Surya Namaskar.

So if you practice these 5 sets of Yoga Asanas, the cumulative time of all these asanas is total time: 12 minutes and 30 seconds. If we just give this amount of time to our body, these asanas are effective enough to make a huge positive change in our health.

This International Yoga Day it is your responsibility to not only practice this set of asanas but also share these 5 effective, quick and Simple Yoga Asanas with all those you might know who are not practicing yoga due to lack of time! I am sure we all can at least give 12 minutes and 30 seconds daily to yoga and better tomorrow.

On this note, I will bid adieu, until next time. Subscribe to our Newsletters to receive regular updates. Follow us on Social Media like InstagramTwitterPinterest and all other platforms. We are everywhere!

By: Shivam Joshi

Contact: shivam@contentcity.net