Health & Diet

5 Yoga Poses You Should Try Today

With the World - Daniel DeArco PhotographyPhoto by Daniel DeArco Photography

Yoga is a series of poses and stretches which you do with breathing techniques. Yoga give you the powerful benefits of exercise. Almost anyone can do yoga, regardless of fitness level or age, since its gentle.

This discipline comes from India and its 5,000-year-old. Yoga was developed in order to practice the unite of your body and your mind, as well.

Yoga has many branches, and its styles can help balance your spirit, mind, and body, and they done this in a number of ways. Some yoga styles are relaxing and meditative, while others are intense and vigorous. It doesn’t matter which type you choose, this discipline is an excellent way to strengthen and stretch you body, relax your spirit, and focus your mind.

Side plank

The side plank, which is a variation to the traditional plank asana, is excellent to strengthen the muscles of the legs, belly and arms. It also stretches the muscles at the back of the legs and strengthens the wrists.

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Steps:

– Imitate the position for the plank pose and while you do so, make sure you inhale and put your right foot on the edge of the other one.
– By using your left hand raise your body up in order to position it sideways. To ensure your body has the maximum support, make sure your left hand is right below your left shoulder.
– Apart from your left hand, the edge of your left foot should be your only support.
– In the next step move you right hand up slowly, such that it’s perpendicular to your body.
– Stay in that position from 5 to 10 breaths.
– Go back to the plank pose, in order to return to the starting position.

Vinyasa flow

Vinyasa flow is perfect to tone your arms, tummy and back, and get your heart rate up. It’s made up of three poses: downward facing dog (parvatasana), cobra pose (bhujangasana), Kumbhakasana and back to the first pose, downward facing dog. It’s important to know that each pose are to be done with specific focus on your breath.

Steps:

– In order to start get into the downward dog asana, hold this pose for five breaths and breathe normally.
– In the next step use your arms to power your upper body. While you do this make sure to breathe out. When you’re on the floor raise your chest off the floor to get -into cobra pose. Stay in this pose for five breaths.
– Go back into the plank pose while you breathe out. Stay in this position for five breaths.
– Go back into parvatasana pose and repeat the entire cycle 5 times.

Naukasana

This asana, also known as the boat pose, is an excellent way to tone your abs. This pose not only strengthens the abdominal and back muscles, but also tones your arms and legs. This asana is right choice for you, if you want to complete body workout.

Steps:

– Lie down flat, with your arms besides your body and your feet together.
– Breathe in, and while you lift your chest off the floor, make sure to exhale. Also, simultaneously lift your feet off the floor. Keep your fingers outstretched towards your toes, while you are keeping your arms straight.
– Make sure your toes, finger and eyes are all in one line.
– During this part you will feel stain on the muscles within your belly as they contract. Stay in this pose for 5 to 10 breaths.
– In order to get out of this asana, slowly come back down to the starting position, while you exhale.

Setubandhasana

This asana, also known as the bridge pose, works exclusively on your hip joints and spine. This pose helps relieve stiffness, discomfort and pain in these regions and also helps resolve any disorders which are associated with the palms, arms, and neck. In addition, the bridge pose helps you to relax the mind, keep your blood pressure under control, relieve the symptoms of menopause in women, and improve digestion.

Steps:

– Lie flat on the floor with your feet flat on the floor as well.
– Push up while exhale, and off the floor with the feet.
– Raise your body up such that your body is in the air, but your head and neck are flat on the floor.
– You can clasp your fingers just below your raised back if you’re flexible, for additional stretch. Make sure not to hurt yourself while doing this pose.

Parvatasana with knees to nose pulse

This pose is a variation of the parvatasana where you pulse your leg towards your nose. Tip: bent at the knee. This asana is excellent to melt away the fat from the lower abdomen, because those muscles are being exercised.

Steps:

– Get into parvatasana position.
– Bend your right leg at the knee and bring it towards the nose. Exhale while you’re doing this.
– Now, place the leg in the starting position and do the same with your other leg.
– Do this exercise for 10 cycles or even more.

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