Q: I am 27 years old and I regularly exercise in a gym, mainly with the machines. But lately I am bored and want to try yoga, as there is a lot of buzz about yoga these days. Can you suggest some yogasanas for my physical and mental well-being?

AS, Jamshedpur

Yoga is a series of poses called asanas. Doing them requires strength, flexibility, balance and focus. Beyond toning and stretching your muscles and giving you a cardio workout, yoga has real physiological benefits.

This kind of twisty, stretchy movement is good for you because it pushes lymphatic fluid ? the stuff that drains waste from your cells ? through your system in ways that other activities cannot. So, yoga makes you feel healthier, super-relaxed and revitalised.

I would advise you to try and learn yoga. But to prevent injury, I recommend you to attend a yoga session conducted by a trained and professional yoga-instructor.

Since you have been exercising, I would suggest astanga yoga as it is challenging both physically and mentally.

Here are a few asanas, which will take care of the whole body and offer mental peace as well:

• Downward facing dog ? good for lumber and spine

• Warrior one ? builds overall strength and endurance and is an amazing butt-firming exercise

• Prayer twist ? it loosens you up and helps your internal organs to function better, also tightens your inner thigh

• Pigeon ? helps in strengthening the lower body and loosens up your hip joints, apart from expanding your lower body’s range of motion

• Shoulder stand ? helps in blood circulation. It revitalises your metabolism and rejuvenates you.

When you start yoga, you must concentrate and learn the breathing technique too as it is a very important part of yoga.

As far as my experience goes, yoga helps in toning all your muscles. Apart from building up good physical strength, yoga helps you achieve a fine mental equilibrium.