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The International Yoga Day is here (21 June). Prepare your yoga mats, wake up early in the morning, breath some fresh air and start doing yoga to be fit, healthy and strong.
Though if you are new to Yoga, Makimus.com is here to help you with the easy, most helpful, productive and most important yoga poses. These best yoga poses for beginners + intermediate + advanced level will help you to keep yourself healthy, fit and cool in this summer season (some of them are the best yoga poses for weight loss). So read on and know about yoga poses to do everyday to help you beat the heat. Before that a little introduction for the beginners.

What is Yoga? Yoga definition. Define Yoga. Yoga history.About Yoga. Man Doing Yoga. Free Yoga Pictures.

What is Yoga?

The word Yoga is derived from the Sanskrit word ‘Yuj’, meaning to join or to unite. As per Yogic Scriptures yoga leads to the union of individual consciousness to the universal consciousness.
The ultimate goal of Yoga is self-realization to overcome all kind of suffering and lead to the state of liberation(Moksha).In Indian tradition Yoga is more than physical exercise, it has a meditative and spiritual core.

Body Mind Spirit. Body Mind Soul Spirit. Body Mind Soul centre. Body Mind Soul Images

On this Yoga Day (21st June) we are here with Five Cooling Yoga Postures which will help you to beat this heat.

5 Magical Cooling Down Yoga Poses with Pictures and Benefits:

  1. Prasarita Padottanasana
  2. Anahatasana
  3. Uttanasana
  4. Matsyasana
  5. Shavasana

  1. PRASARITA PADOTTANASANA (Wide-Legged Forward Bend):

    PRASARITA PADOTTANASANA benefits. prasarita padottanasana beginners
    Image Credit: Flickr

    Steps to Attain the Prasarita Padottanasana Pose:

    • Step the feet wide apart, about your legs length. Your feet are parallel to each other. Place your hands on your hips.

    • Inhale lengthen the front of the body, exhale fold forward from the hips, keeping the back straight and the chest open, and keeping the hips over the heels.

    • Go half way down with a straight back and place your hands underneath your shoulders onto the floor, keeping your arms straight.

    • Fold forward so the crown of the head rests on the mat between the feet.

    • Stay here for 5 breaths. With every exhale, stretch the spine further towards the ground.

    • To come out of this pose, inhale and come all the way up.


    • Stretches back
    • Stretches the spine
    • Grounds you and calm the mind
    • Relieves mild backache.

  2. ANAHATASANA (Heart Melting Pose): Anahatasana is a heart-opening yoga pose that energizes the whole body.

    Anahatasana pose. Anahatasana benefits. Anahatasana standing
    Image Credit: CultivateCalmYoga

    Steps to Attain the Anahatasana Pose:

    • To enter the pose, begin in table pose. Walk the hands forward until the chest reaches the floor.

    • Keep the hips above the knees and place the forehead on the floor. Remain in the pose for one minute.

    • Steps to Come out of the Anahatasana Pose:

    • Either move back into Child's Pose or slide forward onto your belly.

    Anahatasana Benefits

    • A nice backbend for the upper and middle back.
    • Will also open shoulders.
    • Softens the heart.
    • Anahatasana expand the chest and give a soothing effect on the Anahata chakra, which is associated with feelings and emotions.
    • It can release some of our blocked emotions and we can feel free of the burdens of the heart.


    Uttanasana for beginners. Uttanasana benefits. Uttanasana yoga.
    Image Credit: YogaMagazine

    Steps to Attain the Uttanasana Pose:

    • Begin with Tadasana (Mountain Pose), hands on hips. Exhale and bend forward from the hip joint rather than the waist.

    • Focus on lengthening your front torso as you go deeper in Uttanasana.

    • Keeping your knees straight bring your fingertips or palm on the floor beside or touch the back of your ankles with your palms.

    • If this isn't possible, cross your forearms and hold your elbows.

    • To help tone your thighs, press your heels into the floor, lift your sit bones and turn the tops of your thighs slightly inward.

    • Let your head hang loose, releasing all tension in your back and shoulder blades.

    • Try lengthening the front torso a little bit more on each inhale. On each exhale, release fully into the bend.

    • Stay in the pose for 30 seconds to 1 minute.

    • Steps to Come out of the Uttanasana Pose:

    • Bring your hands back to your hips and rotate at the hip joints until you stand strong and tall. Do not simply roll your spine up.

    Uttanasana Benefits

    • Stretches the hamstrings, calves, and hips.
    • Calms the brain and helps relieve stress and mild depression.
    • Strengthens the thighs and knees.
    • Keeps your spine strong and flexible.
    • Improves digestion.
    • Eases symptoms of menopause, asthma, headaches, and insomnia.
    • May lower high blood pressure.

  4. MATSYASANA (Fish Pose):

    Matsyasana Pose. Matsyasana images. Matsyasana (fish pose). Matsyasana benefits. Matsyasana steps.

    Yoga Matsyasana Steps:

    • Lie on your back. Your feet are together and hands relaxed alongside the body.

    • Place the hands underneath the hips, palms facing down. Bring the elbows closer toward each other.

    • Breathing in, lift the head and chest up.

    • Keeping the chest elevated, lower the head backward and touch the top of the head to the floor.

    • Press the elbows firmly into the ground, placing the weight on the elbow and not on the head.

    • Let your head hang loose, releasing all tension in your back and shoulder blades.

    • Try lengthening the front torso a little bit more on each inhale. On each exhale, release fully into the bend.

    • Lift your chest up from in-between the shoulder blades. Press the thighs and legs to the floor.

    • Stay in the pose anywhere from 30 seconds to 1 minute.

    • Steps to Come out of the Matsyasana Pose:

    • Release with an exhalation, rolling the spine slowly down onto the floor.

    Matsyasana Benefits

    • Stretches the chest, neck, and spine.
    • Improves digestion.
    • Tones the parathyroid, pituitary and Pineal glands.
    • Provides relief from respiratory disorders by encouraging deep breathing.
    • Rejuvenates tired legs.
    • Relieves tension in the neck and shoulders.


    Shavasana benefits and precautions. Shavasana benefits. Savasana benefits. Savasana photos. Savasana information.

    This asana is known as Shavasana or Corpse Pose as it looks like a dead body.Easiest asana to get into but the most difficult to practice. Shavasana is a pose usually done at the end of a yoga practice.

    Steps to Attain the Asana:

    • Lay flat on your back

    • Spread the legs as wide as yoga mat the toes are turned outwards, the heels facing each other.

    • Bring the arms a little away from the body palms facing upward.

    • Relax the neck and allow it to turn to the side.

    • Close the eyes and focus the attention on the body, breathing normally.

    • Steps to Come out of the Pose:

    • Prepare your mind for releasing the asana.
    • Make small movements of the fingers and toes.
    • Straighten the neck.
    • Bring the arms back next to the sides.
    • Bring the legs together and open the eyes.


    • Relieves stress on the body and mind.
    • Provide relaxation to entire nervous system.
    • Rejuvenates the body and mind.
    • Removes fatigue.
    • Decreases high blood pressure.
    • Prevents and improves heart complaints.

That is it fitness freaks for this week's Fitness Blog Post. From this International Yoga Day start performing these helpful yoga poses to keep you cool in summer daily and maintain a healthy, fit and happy lifestyle. Hope our post 5 Yoga Poses to keep you cool in summer with pictures and benefits helped you. Feel free to comment your queries, we are here to help you.

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