Yoga Poses To Stay Fit
The last rave in the fitness industry in the world is yoga! Some time ago yoga was thought to be prevalent as saints and those who reached their old age. Now yoga has taken a large seat in the heart of the young brigade too. All thanks to celebrities! Who understood the importance and power of yoga and adopted as their day to the fitness routine of the day! The younger generation sees celebrities as their idol and tries to follow everything they do. The same story goes for yoga too. Since the time we read in the interviews that celebrity fitness secret is yoga, we have started to join classes like crazy. But how many do we really know the benefits of yoga pose for health? Today, why not learn what abundant yoga gifts holds for us to make the asanas even more impactful?
Yoga asanas not only keeps you physically fit, but also improves your mental health by keeping away from stress and anxiety.
Some benefits of yoga for health and fitness:
- Skeletal and Muscular System: It is a known fact that any form of exercise strengthens bones and muscles. Yoga is not different too. Movement of your limbs vigorously or in control facilitates muscle joints and increases flexibility. Asanas relieves muscle cramps or accident-related pains. As you get in practice and maintain these asanas for long periods, it gradually increases your physical strength and stamina. But it is strongly advised that if you have faced any accidents before or have an internal illness, take the advice of your doctor or your yoga instructors.
- Digestive System: While yoga does improve the functioning of your digestive system. All of these exercises for the abs not only burns belly fat, but also gives a gentle massage to your digestive tract fixing the metabolic rate that stimulates proper digestion.
- Cardiovascular System: Asanas of yoga improves the blood circulation of your heart and arteries thus allowing good circulation throughout the body. He also believes that regular yoga practice keeps high blood pressure under control.
- Nervous System: Not only good for your physical system, yoga practice regularly allows enough blood and fresh oxygen to get to your brain. Targeted breathing also controls the functions of your mind so you stay away from stress and anxiety.
Also remember that there is no age to practice yoga. Yoga postures for health can be light heart as well as hard core. Yoga goes from asanas to pranayam. While asanas involve body movements, pranayams are mainly calm and relaxation of the mind. Practicing yoga by young and old regularly will not only improve your physique, but also relax your mental system keeping you composed to handle situations with ease.
Yoga for the physical body:
A perfectly toned graceful body is the dream of any girl. What’s better than wearing dresses on a wasp waist and making others green with envy? Let us learn some yoga moves that will give you a perfectly toned body.
1. Paschimottanasana pose (Bent knee bending of the trunk):
- Sit in a yoga mat with your legs extended in front of you. Do not bend your knees and keep your palms on the floor next to your hips.
- Deeply inhale and straighten your spine.
- When exhaling lean forward to touch the toes with your fingers.
- If you follow the correct posture, your face should be on your lap. If not being a beginner, bend as much as possible and if you are having problems, you can even bend your knees slightly.
- Take a few normal breaths and with a deep breath, sit up and straighten your spine. Release your hands and keep them at your side.
- Repeat 5 more times with the same breathing process.
2. Dhanurasana (Bow pose):
- Lie down with your belly on the floor. Your chin should touch the ground.
- Keep your hands next to you with your palms up.
- Your legs should be placed at a distance of 6 inches from another.
- Bend your legs at the knees and bring the heels close to your hips.
- Now grab the ankles with both your hands.
- Slowly lift your chin, head and neck backwards. Your chest must always be on the ground.
- Now inhale deeply and lift your legs, thighs, chest until your abdomen is touching the ground. Balancing yourself only on the abdomen.
- Pull your feet with your hands as much as possible to arch your body completely in the form of a bow.
- Bring your feet together.
- Now, look up and look at a point on the ceiling.
- This is your final position. Hold your breath in this position.
- When you feel pressure on your back, exhale completely and return to your original position.
3. Urdhava Hastotanasana:
Want a slim and attractive size? This is a good asana stretch that not only gives you a lean waist, but also a broad chest. Here’s how.
- Stand with your feet together. Raise your hands above your head in a namaste.
- Now, keeping your legs on the ground, bend your body to the right as much as possible until you feel a stump on your left waist. Stay for 15 seconds.
- Return to the original position.
- Now, left fold. Hold this position for 15 seconds.
- Slowly, you can increase the hold time to 30 seconds.
Baddha Konasana (Cobbler pose):
A perfect asana to shape your thighs and buttocks. With regular practice of this yoga for the fit body, be ready to flaunt your thin thighs in mini-dresses.
- Sit on your yoga mat with a straight spine.
- Bend the knee legs and the edge of the soles of both feet touching each other. The heels should be touching your inner thigh.
- Now grab the ankles of your two legs.
- As you inhale deeply, straighten your spine and pull your shoulder blades back.
- Exhale and press the soles together.
- Maintain this posture as long as comfortable to take deep breaths.
- If possible, lean forward from the waist to touch the chin on the ground.
Yoga exercises for an elegant mind:
1. Standing leaning forward (Uttanasana):
This asana relieves stress and mental anxiety, soothes the brain and also cures patients with mild depression.
- Stand in the straight line of the mat and in a relaxed position.
- Bring your legs keeping a few inches away from each other.
- Now, bend forward and touch your ankles with your hand. Keep the forehead positioned in front of your knees.
- If you are a beginner, you can face difficulties ahead without bending knees bend. So just bend your knees a little and touch your ankles. Another option is that, do not bend your knees and instead of touching your ankles keep a block in front of you. Take support on this point.
2. Setu Bandhana:
The next pose is Setu Bandhana or a bridge pose. This pose can be a challenge for beginners. However, once you can handle this pose with practice, it is very helpful in fighting a mental illness whether depression, anxiety or stress.
- Lie down on the floor with your spine straight and your hands by your side with your palms facing down.
- Now, bend your leg to your knees keeping your feet together on the ground.
- Now slowly lift your hips off the ground while keeping your feet to the ground and your hands at your side.
- Hold this pose and lift your hands over your head.
This pose rejuvenates and relaxes your mind.
Finish the asanas with Balasana or a child pose. This yoga not only gives you a chance to rest after doing with everything
It is also called the pose of the child.
- Sit on the floor with your knees bent. They must be separated from each other. Your hips should rest on your heels.
- Place your hands on your thighs.
- Now start leaning forward so that the upper torso is on your thighs.
- Lower Bend to make your forehead touch the ground.
- Bring your hands back and let them lie freely on the floor next to your feet, palms toward the ceiling or you can also arrange your heels with your hands.
Balasana is mainly like a relaxation pose after you have done asanas like pear or shoulderstand. This pose also helps rest your mind in peace freeing them from all anxieties and worries.
Yoga exercises for a healthy heart:
1. Supta hasta padasana (Lying hand to leg posture):
- Lie on your back with your hands at your side. Take a few normal breaths.
- Now slowly lift your right leg with a deep breath. Your leg should be perpendicular to your torso.
- Hold your right leg to your ankle with your right hand. If not possible to hold at the thigh with both hands.
- Hold for 5 seconds. Continue to breathe normally.
- Now that you exhale, put your right leg.
- Repeat the same thing with your left leg too.
- Do a few rounds 5-6 and take some rest.
- Stand straight with your feet together and keep your hands at your side.
- Raise your right leg with your knees bent and place your foot on your left thigh, as in the picture.
- Your hands must be in a Namaste position. Raise them above your head. Do not bend your elbows.
- Balance your entire body only on your left foot.
- Breathe normally.
- When you want to leave, put your hands and legs and hold in the normal position with your hands at your side.
- Rest and repeat on the other leg too.