Advanced technology innovation has changed our lifestyle to a great extent. Less physical work and movement can sometimes affect our health negatively. Our ancestors used to run and fetch stuff all the time, after all these years our body still craves for that movement.
A healthy body is lean, strong and flexible. Lack of exercise can lead to many health issues. But, before that our body tries to communicate with us, in the form of symptoms. Yes, symptoms are the red flags that we ignore in our chaotic lifestyle. Fat accumulated around your waist, hips and things is one such example. It could lead to suppressed immunity, allergies, body ache, joint pain, even kidney failure!
In addition to using stairs, you can use these 15 yoga poses that will eliminate fat and add flexibility to your body. These poses will help you correct your posture and make your waist tiny and core strong.
Start your yoga practice with bathing and wearing breathable cotton clothes. Find a well-ventilated place that gets some sunlight; use a slip resistant mat on the floor, do some pranayama, followed by these poses for visible results.
- Ananda Balasana
- Warrior Pose I
- Warrior Pose II
- Big Toe Pose
- Downward Dog Pose
- Janu Sirasana
- Upavistha Konasana
- Setu Bandhasana
- Baddha konasana
- 1 1. Ananda Balasana
- 2 2. Warrior Pose I
- 3 3. Warrior Pose II
- 4 4. Big Toe Pose or Padangusthasana
- 5 5. Downward Dog Pose (Adho Mukha Svanasana)
- 6 6. Utkatasana
- 7 7. Head to knee Forward Pose or Janu Sirsasana
- 8 8. Malasana or Garland pose
- 9 9. Natrajasana
- 10 10. Upavistha Konasana
- 11 11. Navasana or Boat Pose
- 12 12. Salabhasana
- 13 13. Setu Bandhasana
- 14 14. Baddha Konasana
- 15 15. Virasana or the Hero Pose
- 16 Conclusion
1. Ananda Balasana
Also known as happy baby pose, is a good pose to start your yoga practice. It is a relaxed pose. Place a folded blanket or a towel under your neck for additional support.
- Lay down, take a deep breath, fold your legs and bring them to press your stomach lightly.
- Place your hands on your feet now and widen the distance between your things.
- You should feel a slight pressure on your tailbone.
- Hold this pose for a minute or half.
- Exhale and repeat. Relax for 30-45 seconds in between the pose.
2. Warrior Pose I
This will help you strengthen your core and legs muscle.
- Start with standing in a Mountain Pose, exhale and create a gap of 3-4 feet between your toes.
- Keep your arms perpendicular to each other and raise at your side, above your head.
- Bend the knee of your right foot keeping it at 90-degree angle, move your left leg at a 45 or 60-degree angle and hold still.
- Now stretch your body upward.
- Joining your palms, keep your gaze upward and tilt your head.
- Hold for 30 seconds and relax.
3. Warrior Pose II
Also know as Virabhadrasana II. This pose is an extension of warrior pose I.
- Stand upright and keep your arms out, parallel to the ground. And bend your knees similarly as you do in warrior pose I.
- Keep your shin perpendicular to the floor.
- Keep your torso upright (turning your body will not provide positive results).
- Do this pose for 30 seconds to a minute and exhale as you relax.
4. Big Toe Pose or Padangusthasana
This is a beginner’s or a preparatory pose.
- To, stand upright and keep your feet 5-6 feet apart. Exhale.
- Then bend the upper half of your body to touch your feet.
- Bring your thumb and fingers to hold your toe and squeeze.
- Inhale, as you release your toe and stand back slowly. Hold this pose for 60 seconds and take a break of 30 seconds between each pose.
This pose should strengthen your hamstring ad add flexibility to your body. It will also help trim down fat from your tummy area and will provide a well-structured body shape. This pose is also beneficial to improve digestion and stimulates liver and kidney. Helps you calm down your mind, thus relieving the symptoms of depression, anxiety and stress-related weight gain.
5. Downward Dog Pose (Adho Mukha Svanasana)
A staple power yoga pose to tone down your legs and strengthen your body to your liking. If you are suffering from high blood pressure, avoid this pose.
- Start by laying down on your stomach and exhale.
- Then place your hands on the ground, gently lift your upper body at an angle of 30 degrees.
- Now move your hips upward and bring your feet forward. Exhale.
- Push your thighs back and stretch your heels.
- Practice this pose for 1-3 minute.
Chair pose, as the name suggest this is a squatting pose.
- To start with inhaling, stand straight and keep your hands up in the air palms facing inwards.
- You can join your palm in namaskar position.
- Now bend your knees, making your thighs perpendicular to the floor.
- Stretching the leg muscles. Practice for 30-60 seconds and exhale.
- People suffering from insomnia, low blood pressure and headaches should avoid this pose.
7. Head to knee Forward Pose or Janu Sirsasana
- Start with sitting on the floor placing your legs forward.
- Then bend your right knee outwards, bringing your right foot towards the perineum of left thigh. Rest your right foot. Exhale.
- Move forward and put your hands towards your left foot, reaching out and holding the foot.
- Do not push your body; you can use a strap or scarf to reach for the left foot. Inhale as you come back to resting position.
- Do this pose for 60-180 seconds.
- People with asthma and knee injury should not practice this pose.
8. Malasana or Garland pose
This asana is a squatting pose.
- Start by squatting with a minimum distance between the legs.
- Bring your torso to relax in between your thighs.
- Place your palms at your ankles, and move your body slightly upward.
- Hold this position for 30-60 seconds, inhale and rest.
- People with low back and knee injury should avoid this pose.
Also known as Lord of the Dance pose. This pose requires you to balance your body weight on a single foot. Do not rush into this pose, take your time and support before practicing it on a deeper level.
- Start by standing straight, point your left toe towards the ground so that your weight shifts to right foot.
- Move your left hand and point your thumb outwards, rotating it externally to avoid any shoulder injury.
- Move your left leg outwards and hold it with your hand, finding your balance and midpoint.
- Move a little bit forward while maintaining your balance.
10. Upavistha Konasana
Wide angle seated forward bend pose. People with lower back injury should do this pose under the supervision of a certified yoga trainer.
- Start with staff pose, i.e., keeping your feet forward and a straight spine.
- Opening your legs slowly to an angle of 90 degrees.
- Now place your arm forward and move your body upwards, opening your legs to slightly.
- Rest in this position for 30-60 seconds, inhale and release.
Navasana is one of the easiest yoga poses to practice, but it has its limitations.
- Start with staff pose, moving your upper body backwards.
- Then slowly raise your feet and arms parallel to each other.
- Beginners should practice this asana for 10-20 seconds, gradually increase to 60 seconds.
- People suffering from headaches, insomnia, diarrhea, heart problems and low blood pressure should avoid doing this exercise.
Also known as Locust pose. This pose is a reverse of boat pose.
- One should lie down on their belly and stretch their legs upward on the outer side, with their hands stretching parallel to the ground, to create a boat like a shape.
- This asana should be practiced for 30 sec, 2-3 times with a 60-second interval between each pose.
- People suffering from any back injury should avoid this pose, or should consult a certified yoga trainer before doing this asana.
13. Setu Bandhasana
Also known as Bridge pose, people with a neck injury should avoid doing this asana.This pose is a body balancing pose.
- Start with laying still on the ground.
- Bend your knees and keep your legs perpendicular to the floor.Exhale.
- Then move your upper body up while keeping your arms straight on the ground.
- Move your thighs and buttocks upward parallel to the ground.
- Hold this pose for 30-60 seconds. Inhale, as you bring your body down.
14. Baddha Konasana
Also known as the bound angle pose, is a beginner friendly asana. Although, people with groin injury should not practice this asana.
- Start by sitting up straight in a staff pose.
- Then bring your legs inwards toward each other, pressing the soles.
- Bring your hands forward, hold each toe.
- Slowly, open your feet while keeping your heels together. Sit straight and breath slowly.
- Stay in this position for 5 minutes and rest.
15. Virasana or the Hero Pose
Hero pose has multiple health benefits, anyone from a beginner to an expert can take advantage of this simple pose.
- To start with, bend your knees and place your hands on your thighs.
- Sit straight with your shoulders parallel to your ankles.
- Relax and breath smoothly.
- Begin with 1 minute exercise, gradually increasing it to 5 minutes.
- People suffering from knee or ankle injury and heart disease should avoid practicing this pose.
Yoga is not just a series or a system of exercise. Yoga is a way to life, in addition to these asanas include fresh green vegetables ad lean protein like pulses and grams in your diet to see visible results in short span of time.