Yoga exercises to stretch and strengthen

Yoga exercises to stretch and strengthen

  • 05/08/2019

Yoga is an old discipline from India. It is both spiritual and physical. Yoga uses breathing techniques, exercise, and meditation. It helps to improve health and happiness. Yoga is the Sanskrit word for union. Patanjali was a pioneer of classical yoga. He outlined yoga as "the stop of the modification of the mind". (Stopping changing the mind).A person doing yoga can move from one posture (called asana) to a different. For example, the "sun-salutation" contains twelve poses of asanas, one once the opposite, and is claimed to assist balance body and soul.

The "sun-salutation" is popularly known as "Suryanamaskar". If you are a torrid yoga practician, you've got in all probability detected some yoga benefits—maybe you are sleeping higher or obtaining fewer colds or simply feeling additional relaxed and comfy.

But if you have ever tried telling a neophyte regarding the advantages of yoga, you may notice that explanations like "It will increase the flow of prana" or "It brings power up your spine" fall on deaf or skeptical ears.

Yoga doesn't have to be hard. If you got out of bed this morning and straighten your arms up over your head, you already did a yoga pose. Many basic yoga postures feel very familiar, even if it's been a few years since your last gym class.

This sequence of 8 poses looks simple but will stretch and strengthen your major muscle groups:


69115663-women-silhouette-yoga-mountain-pose-tadasana-vector-illustration.jpg1. Mountain Pose (Tadasana):

Just because these poses are simple doesn't mean that they are going to be easy.

Bringing new awareness to a footing you think that you recognize will truly be difficult.

Take mountain cause, which can seem like simply standing around. In a yoga context, however, loads are happening during this position.

The heels root down, the muscles of the legs square measure engaged, the bones square measure stacked with the shoulders directly over the hips, the shoulder blades break the rear and the crown of the head rises. Don't forget to breathe.



201506-yjmag-upward-salute.jpg2. Raised Arms Pose (Urdhva Hastansana):

Inhale and convey your arms up and over your head. This is your basic morning stretch, however you're that specialize in keeping the great alignment you established in mountain create. Stay grounded in the heels and keep your shoulders moving away from your ears at the same time that you reach up through your fingertips. Your gaze will come back up to the hands, which might be shoulder's breadth apart or palms touching.






download.png3. Lunge Pose:

Straighten your legs and move your feet back below your hip before stepping your left leg to the rear of your mat and bending your right knee for a deep lunge.

Try to bring your bent knee directly over your mortise joint, therefore, your right thigh is parallel to the ground. Keep the left leg straight and powerful together with your heel reaching back. If this is often too intense, you'll drop your left knee to the mat instead. Stay five breaths before returning the left foot to the front of your mat next to the right one. Then repeat the lunge with the left foot forward and, therefore, the right leg back.



women-silhouette-upward-plank-pose-clip-art-vector_csp46417962.jpg4. Plank Pose:


After your second lunge, step the left foot back so that it's next to the proper foot at the rear of your mat. This is the classic preparation for a pushup.

Stay here for 5 breaths whereas ensuring that your hips don't drop too low or rise too high. If your elbows tend to hold out, small bend them. Bring your knees down if necessary. After 5 breaths, unleash your knees to the mat and are available back to sit down on your heels, resting for an instant.



5. Staff Pose:

After catching your breath, swing your legs around so that they're extended ahead of you. This is the sitting equivalent of mountain cause, therein it appears straightforward however contains a ton occurring. The legs stay strong with the feet flexed. The shoulders must be directly above the hips in such a way so that the spine is vertical and straight. The arms may be straight or slightly bent.


6. Seated Forward Bend (Paschimottanasana):

On an exhalation, bring your body over your legs during a forward bend.

Your hamstrings ought to be hotter currently than once you did your standing forward bend earlier. Work together with your breath, perpetuation the spine on every inhale and deepening your forward fold on every exhale.

Stay for five breaths, keeping the feet flexed.

HeadToKnee_Janusirsasana-_Side.jpg7. Head to Knee Pose (Janu Sirsasana):

Come back up to sit down and bend your left leg, transfering the only of the left foot within your right thigh. Use identical technique represented on top of to deepen the create victimization your breath. After five breaths, sit up and switch legs.






8. Happy Baby Pose (Ananda Balasana):

Lie down on your back and hug your knees to your chest.

Then divide your knees and bring each ankle directly over its knee so that the shins are perpendicular to the floor. Flex your feet and hold onto them from the outside as you draw your knees downward toward your armpits. Roll aspect to aspect a touch on your bone if it feels smart. This is a grip that's acquainted with anyone with kids. Resist the urge to put your toes in your mouth. After 5 breaths, stretch your legs out on the ground and rest

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Author Bio - Vivek Roy is an enthusiastic Yoga blogger and Traveller from India. He has done 300 hours yoga teacher training in India. He loves to travel and share the knowledge of yoga around the world.


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