Mastering the Art of Yoga: Unveiling 20 Transformative Yoga Poses
A Path to Serenity: Discover the Health and Mental Benefits of Yoga
Downward Facing Dog (Adho Mukha Svanasana)
.JPG)
Technique:
Start on your hands and knees, lift hips toward the ceiling, straighten legs and form an inverted V-shape.
Benefits:
Stretches and strengthens the entire body, improves blood circulation and relieves stress.
Reps and Sets:
Hold for 30 seconds to 1 minute; Repeat 3-5 times.
Child's Pose (Balasana)
Technique:
Kneel down, sit back on your heels, fold forward and extend arms in front or at your sides.
Benefits:
Relaxes the back and neck, calms the mind and gently stretches the muscles.
Reps and Sets:
Hold for 1-3 minutes; Repeat as needed for relaxation.
Tree Pose (Vrikshasana)
.JPG)
Technique:
Balance on one leg, place the sole of the other foot on the inner thigh or calf, and bring the hands into a prayer position.
Benefits:
Improves balance, strengthens legs and improves focus and concentration.
Reps and sets:
Hold for 30 seconds to 1 minute on each side; Repeat 2-3 times.
Warrior I (Virabhadrasana I)
Technique:
Step one foot forward, bend front knee, extend arms overhead and square hips forward.
Benefits:
Strengthens the legs, opens the chest and builds endurance and concentration.
Reps and sets:
Hold for 30 seconds to 1 minute on each side; Repeat 2-3 times.
Warrior II (Virabhadrasana II)
Technique:
Open the side hips and shoulders, extend the arms parallel to the floor and look forward.
Benefits:
Tones leg muscles, increases stamina and expands groin and chest.
Reps and sets:
Hold for 30 seconds to 1 minute on each side; Repeat 2-3 times.
Cobra Pose (Bhujangasana)
Technique:
Lie down, place palms close to chest and lift upper body while keeping lower body on the ground.
Benefits:
Strengthens the back, tones the abdomen and improves posture.
Reps and Sets:
Hold for 15-30 seconds; Repeat 2-3 times.
Seated Forward Bend (Paschimottanasana)
Technique:
Sit with legs extended, hinge at hips to reach forward, and hold feet with back straight.
Benefits:
Stretches the spine, hamstrings and calms the mind.
Reps and Sets:
Hold for 30 seconds to 1 minute; Repeat 2-3 times.
Setu Bhangi (Setu Bandhasana)
Technique:
Lie on your back, bend your knees, lift your hips and clasp your hands under your back.
Benefits:
Strengthens legs, tones glutes and improves spinal flexibility.
Reps and Sets:
Hold for 30 seconds to 1 minute; Repeat 3-5 times.
Pigeon Pose (Ek Pada Rajakapotasana)
Technique: Start in a plank position, bring one knee toward the wrist on the same side and extend the other leg back.
Benefits: Opens hips, stretches thighs and groin and improves posture.
Reps and sets: Hold for 30 seconds to 1 minute on each side; Repeat 2-3 times.
Cat-Cow Pose (Marjarasan-Btilasan)
Technique:
Start on hands and knees, arching back and down alternately between the two positions.
Benefits: Warms the spine, improves flexibility and massages the abdominal organs.
Reps and sets:
10-15 cycles.
Locust posture
Technique:
Lie on your stomach, keep your head neutral and lift your legs, chest and arms off the floor.
Benefits: Strengthens lower back, hips and tones abdominal muscles.
Reps and Sets: Hold for 15-30 seconds; Repeat 2-3 times.
Extended Triangle Pose (Uttitha Trikonasana)
Technique: Stand with feet wide, reach to touch one foot with the opposite hand and extend the other hand overhead.
Benefits: Stretches and strengthens the legs, improves balance and opens the chest and shoulders.
Reps and sets: Hold for 30 seconds to 1 minute on each side; Repeat 2-3 times.
plank pose
Technique: Start in a push-up position, but with the weight on the arms instead of the hands.
Benefits: Strengthens core, shoulders, and arms, improves overall body stability.
Reps and Sets: Hold for 30 seconds to 1 minute; Repeat 2-3 times.
Half Lord of the Fish Pose (Ardha Matsendrasana)
Technique:
Sit on the floor, bend one leg and cross over the other, twist in the opposite direction and hold the leg.
Benefits:
Improves spinal flexibility, massages abdominal organs and relieves lower back pain.
Reps and sets:
Hold for 30 seconds to 1 minute on each side; Repeat 2-3 times.
Mala Pose (Malasana)
Technique:
Squat, feet flat on the ground and palms together in prayer position.
Benefits:
Strengthens the legs, improves posture and stretches the lower back and hips.
Reps and Sets:
Hold for 30 seconds to 1 minute; Repeat 2-3 times.
Corpse Pose (Savasana)
Technique: Lie on your back, legs and arms slightly apart, palms facing up, and close your eyes.
Benefits: Induces relaxation, reduces stress and rejuvenates the body and mind.
Duration: 5-10 minutes for complete relaxation.
Fish Pose (Matsyasana)
Technique: Lie on your back, lift the chest and place the crown of the head on the ground.
Benefits: Opens the chest and throat, stretches the neck and spine and stimulates the thyroid.
Reps and Sets: Hold for 15-30 seconds; Repeat 2-3 times.
Camel Pose (Ustrasana)
Technique: Kneeling, leaning back, and hands reaching to touch heels, keeping chest open.
Benefits: Stretches the front of the body, strengthens the back and improves posture.
Reps and Sets: Hold for 30 seconds to 1 minute; Repeat 2-3 times.
Upward Facing Dog (Upward Breathing)
Technique: Lie on your stomach, press the tops of your feet into the floor and lift the chest and thighs.
Benefits: Strengthens arms, wrists and spine; Expands the chest and abdomen.
Reps and Sets: Hold for 15-30 seconds; Repeat 2-3 times.
Raised Puppy Pose (Rise Baby)
Technique: Start in a tabletop position, then walk forward with chest down toward the floor.
Benefits: Stretches the spine, shoulders and arms, relaxes the mind.
Reps and Sets: Hold for 30 seconds to 1 minute; Repeat as needed.
Additional information:
Best time for yoga: Early morning or evening is ideal for yoga practice when the body is energized and the mind is relatively calm.
Pre-yoga meal:
A light meal rich in carbohydrates and some protein about 1-2 hours before yoga practice.
Post-Yoga Meal:
A balanced meal containing protein, healthy fats, and carbohydrates to aid in energy and muscle recovery within 1-2 hours of yoga.
Drinking water dosage:
Stay hydrated throughout the day, aiming for at least 8 cups (64 ounces) of water per day. Adjust based on individual activity levels and climate.
Practice yoga regularly, maintain proper form and breathing. Remember, consistency is key to reaping the maximum benefits of a yoga practice. Always consult a healthcare professional before starting any new exercise routine.
However, click here to know more about advance shoulder workout with YouTube videos and pictures
No comments:
If you have any drought, please let me know. I have attached so many health tips and bodybuilding tips for you which is really informative. So, you are requested to visit healthbestfit.com and share my website including all post as more as possible.