In a year dominated by endless screen time, packed schedules, and the constant buzz of responsibilities, carving out time for health may often seem impossible. Yet, for millions in India, yoga became more than just a fitness routine-it was a sanctuary, a way to restore balance in body and mind. Beyond improving flexibility and strength, there’s no doubt that it offers a sense of calm amidst the chaos.

So, here are the top five yoga poses that kept Indians energised and centred in 2024, reaffirming that true wellness starts with mindful movement.

DragonFly Pose Or Maksikanagasana This pose has taken the yoga world by storm this year, and for good reason. It’s a fantastic way to open up your hips, stretch out your hamstrings, inner thighs, and spine, and give your body some much-needed mobility. Beyond the stretch, it also taps into your body’s energy channels, stimulating the urinary bladder, liver, and spleen meridians. Opt for a side bend, and you’ll even activate the gallbladder meridian for an extra boost. How to Do the Dragonfly Pose Get comfortable: Sit on a folded blanket or cushion to make things easier, especially if your hips feel tight.

Position your legs: Extend your legs straight out in front of you, then spread them apart as far as feels comfortable. Fold forward: Lean forward from your hips, letting your spine round and your neck relax. Rest your hands on the floor in front of you. Feel the stretch: You should experience gentle sensations along your inner thighs, hamstrings, and spine. Hold the pose: Hold for 3 to 5 minutes, breathing deeply.

Release: To come out, press your hands into the floor, roll up slowly, and lean back on your hands. Bring your legs together gently. Take a moment: Sit still for a few moments to soak in the effects before moving into a counter pose. This simple yet powerful pose is perfect for enhancing your flexibility and connecting with your body on a deeper level. Wild Thing Pose Or Camatkarasana Wild Thing pose blends a graceful backbend with a powerful arm balance, making it a standout in yoga trends this year. It stretches the chest, lungs, shoulders, hip flexors, and the front of the legs while strengthening the shoulders, upper back, and core. Energetically, it promotes positivity, joy, and a sense of freedom, making it ideal for combating fatigue or mild depression. However, it’s essential to practise under guidance, especially if you have carpal tunnel syndrome or shoulder injuries. How to Do Wild Thing Pose Begin in Downward-Facing

Dog: Focus on your alignment and balance. Shift your weight: Place your weight into your right hand and roll onto the outer edge of your right foot like in the side plank pose. Lift your hips: Inhale to raise your hips, engaging your fingers for support. Step back: Exhale and step your left foot behind you, letting your toes touch the floor with a slight bend in your knee.

Open your back: Curl through your upper back as your shoulder blades sweep into your ribcage. Deepen the pose: Inhale to lift your hips higher and deepen the backbend. Extend and express: Reach your left arm from your heart, opening your chest and embracing a sense of freedom. Hold and release: Breathe deeply for 5-10 breaths, then return to Downward-Facing Dog and repeat on the other side. This pose isn’t just about strength and flexibility; it’s about celebrating the fearless, joyful energy within you! Yogi Squat Or Malasana Yogi Squat, or Malasana, is a go-to pose recommended for opening up the hips and improving strength and flexibility in the feet and ankles. It’s also widely praised for relieving lower back pain. However, avoid this pose or consult your doctor if you have existing lower back or knee injuries. How to Do Yogi Squat Start with your stance: Stand with your feet about hip-width apart, slightly turned outwards. Lower into a squat: Bend your knees and drop your hips towards the mat, aiming to keep your heels grounded. If they lift, don’t worry-it’s perfectly fine.

Position your torso: Open your thighs enough to allow your torso to rest comfortably between them, keeping your spine lengthened. Bring your hands to prayer: Press your palms together at your heart in Anjali Mudra, using your elbows to gently press your thighs open. Simple yet powerful, this pose is all about grounding yourself while building strength and mobility. Fish Pose Or Matsyasana This pose is celebrated for its ability to relieve muscle stiffness in the cervical, thoracic, and lumbar regions, offering immense back support and is particularly beneficial for asthma patients as it opens the neck, chest, and intercostal muscles, promoting better breathing. With its energizing qualities, Matsyasana contributes to overall well-being.

How to Do Fish Pose Lie on your back: Bend your knees with the soles of your feet on the floor, keeping your arms alongside your body, palms down. Position your hands: Lift your hips and slide your hands underneath your upper buttocks. Lift your chest: Inhale and press into your elbows and shoulders, raising your chest. Adjust your head: Depending on your flexibility, rest the back or top of your head lightly on the floor with minimal weight.

Extend your legs: If stable, extend both legs out one at a time, stretching through the heels with a slight inward rotation of the upper legs. Hold and breathe: Stay for 5 breaths, focusing on breathing deeply into your chest and ribcage.

Exit gently: Press your elbows down to lift your head, then slowly bring your spine back to the mat. This heart-opening pose is a perfect blend of strength and relaxation, leaving you rejuvenated and refreshed.

Compass Pose Or Parivrtta Surya Yantrasana Compass Pose, also known as Sundial Pose or Parivrtta Surya Yantrasana, gained significant popularity in 2024. This pose is not about building strength but about releasing tension, promoting a soulful practice that fosters a deeper connection between the mind and body. While it stretches the shoulders, chest, and hips, improves posture, and enhances spinal flexibility, avoid this pose if you have conditions like a shoulder injury, low back pain, slipped disc, sciatica, or a groin injury. How to Do Compass Pose Start seated: Sit on your mat and bend your left knee, bringing your left foot close to your groin. Position your right leg: Bend your right knee so that your right foot rests in front of your left foot. Lift your right leg: While supporting your right leg with your hand, pivot the hip joint into external rotation.

Align your thigh: Bring your right thigh as close to your shoulder as possible by grabbing your calf and lifting the leg onto your shoulder. Stabilise: Ground your right sitting bone firmly into the mat.

Stack your knee: Place your right knee over your right shoulder, straightening your right arm and resting your hand on the ground.

Reach for your foot: Extend your left hand upward to grab your right foot.

Adjust and straighten: Bring your head behind your ankle and straighten your right leg, aligning it with your body. Engage your core: Push your right shoulder into your leg, tighten your core, and use your left hand to draw the leg closer to your body. Hold and release: Stay in the pose for five breaths before exiting slowly. The compass Pose is an inspiring mix of flexibility, focus, and balance, leaving you with a sense of openness and peace.

Incorporating these yoga poses into your routine can be transformative, but each pose has its nuances. If you’re inspired to start your journey today, remember to consult a yoga expert. They can guide you through the basics and help you achieve each pose safely and effectively, making your practice a rewarding and effective experience.