Yoga Fitness for the Body Not Just the Mind

Tadasana

Tadasana is a standing pose that is also known as mountain pose. Practicing this pose helps to increase your body awareness and balance. This pose improves blood circulation to your hands and feet. It also stretches your hamstrings and calves, making it easier to sit for long periods of time. Regular practice of this pose also makes it easier to lift heavy objects. How to do it: Start by balancing on the tip of your toes with your heels touching each other. Stretch your arms above your head and align your ears with your shoulders. Make sure your fingers are spread and your palms are facing upwards. While pressing your heels into the ground, lift your toes off the ground. Keep your head and neck aligned with your spine and relax your shoulders. Hold this position for 5-10 seconds and return to the starting position.

Vrksasana

Vrksasana is a balancing pose that strengthens the muscles in your calves and hamstrings. It also improves your balance and coordination. Practicing this pose regularly can relieve lower back pain and help you with knee issues. It stretches your shoulders and improves your posture. This asana can help you with sciatica and carpal tunnel syndrome. How to do it: Start by standing on your toes with your knees bent and your arms stretched above your head. Slowly bend your knees and bring your heels towards your butt. Place your hands on your outer thighs with your palms facing inward and rest your forehead on the floor. Hold this position for 5-10 seconds and return to the starting position.

Adho Mukha Svanasana

Adho Mukha Svanasana is a classic pose that stretches and strengthens your entire body. Also known as the downward facing dog pose, this asana strengthens your arms, legs, and shoulders. It also improves your blood flow and flexibility. Practicing this asana regularly can relieve back pain and stiffness in your knees and hips. This asana also helps to improve your posture, making you look more confident and relaxed. How to do it: Start by lying on your stomach with your legs extended behind you. Place your hands on either side of your torso, with your palms facing down. Bring your torso and legs off the floor by lifting your hips, arching your back and pushing your chest and arms into the air. Your arms should be straight, with your knees bent at 90 degrees and your toes touching the floor. Keep your back and neck relaxed and breathe normally. Hold this pose for 5-10 seconds before returning to the starting position.

Bhujangasana

Bhujangasana also known as the cobra pose, is a back bending asana that stretches and strengthens your muscles. Regular practice of this pose helps to relieve pain in your lower back, neck, and shoulders. It also calms your mind and improves your focus. Bhujangasana is one of the most effective poses for weight loss. This asana can help improve your digestive system and increase your metabolism. How to do it: Start by lying on your stomach with your arms extended above your head and palms facing the floor. Lift your torso and legs off the floor by bringing your hips towards the ceiling. Keep your head in line with your back and avoid curling your neck. Hold this pose for 5-10 seconds before returning to the starting position.

Dhanurasana

Practicing Dhanurasana regularly can improve your digestion and help you shed some pounds. It is an intense back bending pose that stretches and strengthens your shoulders and back. This asana is excellent for improving your posture and relieving stress and fatigue in your upper body. How to do it: Start by lying on your back with your knees bent and your arms stretched above your head. Slowly bring your knees towards your armpits while pressing your hands into the ground. Try to bring your forehead towards your knees while keeping your arms straight. Make sure you are breathing normally without holding your breath. Hold this position for 5-10 seconds before returning to the starting position.

Halasana

Halasana is a seated spinal twist that stretches and relaxes your back muscles. It helps to calm your mind, improve your focus, and relieve stress and anxiety. This asana is also great for improving your blood flow and digestion. Practicing this pose regularly can reduce your anxiety and help you to fall asleep faster. It also helps your body to naturally produce melatonin, a hormone that is necessary for restful sleep. How to do it: Start by lying on your back with your legs extended towards the ceiling. Lift your hips off the floor, bringing your knees towards your armpits. Use a cushion or a pillow to support your upper back and head if needed. If you have a neck injury, avoid this pose. Hold this position for 5-10 seconds, breathing deeply and slowly.

Shashankasana

Shashankasana is a hip opener that relieves stiffness in your lower back and hips. This pose stretches and strengthens your core muscles, making it easier to balance while standing or sitting. It also improves your posture, making you look more confident and relaxed. How to do it: Start by sitting on the floor with your legs extended in front of you and your arms by your sides. Bend your knees and bring your heels towards your butt. Next, cross your right foot over your left knee and stretch your right arm over your left knee. Hold this position for 5-10 seconds and switch sides.