Yoga has long been celebrated as one of the most effective ways to improve both physical and mental well-being. OnInternational Yoga Day 2026, doctors from different medical specialties have revealed the one yoga pose or practice they believe everyone should incorporate into their daily routine. While each expert highlights a different asana based on their area of expertise, they all agree on one thing: consistency matters more than complexity.
Whether your goal is a healthier heart, better blood sugar control, improved mental health, stronger kidneys, or reduced back pain, these doctor-recommended yoga practices can complement a healthy lifestyle. However, they should never replace medical treatment prescribed by your physician.
Also read:The Silent Epidemic of Stiffness: Why Men Over 35 Should Start Yoga
According to Dr. Chirag D, Consultant – Interventional Cardiology, Aster Whitefield Hospital, if there is one yoga practice that benefits almost everyone, it isPranayama, especiallyAnulom Vilom(alternate nostril breathing). Although it is a breathing technique rather than a traditional yoga pose,Pranayamahelps regulate the autonomic nervous system, lowers stress levels, and supports healthier blood pressure over time.
"Stress, poor sleep, and emotional imbalance significantly affect heart health. Regular breathing exercises can improve heart rate variability, reduce cortisol levels, and promote relaxation," he explains. He also recommends beginner-friendly poses such as:
"Yoga helps regulate breathing, declutter the mind, and promote emotional stability," he says.
Anulom vilom is a breathing technique rather than a traditional yoga pose
For Diabetes: Vajrasana after meals
For those living with diabetes, Dr. Shehla Shaikh, Endocrinologist at Saifee Hospital, recommendsVajrasana(Thunderbolt Pose). Unlike most yoga postures, Vajrasana can safely be practiced immediately after eating, making it unique.
A few benefits include supporting healthy digestion, improving blood flow to digestive organs, assisting healthier post-meal blood sugar regulation, encouraging mindful breathing, and reducing stress-related cortisol spikes. “While it cannot replace diabetes medication or lifestyle changes, it is a valuable addition to a diabetes management plan,” she said.
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