Just spend 20 minutes every day on these six effective yoga asanas and see the difference for yourself in a short period. Read on.
The ultimate goal of yoga is to improve the quality of life. There are different types of yoga asanas that boost physical health while also taking care of mental and emotional well-being. When it comes to building the body’s strength, improving posture and stabilising the core muscles, there are a few specific poses that are extremely beneficial, and which ought to be practised every day.
According to Himalayan Siddhaa Akshar, an author, columnist, and founder of Akshar Yoga Kendraa, yoga not only improves flexibility, but also gives you ‘muscular stamina’. “It aids in posture building and stabilises the deep core muscles that hold us together,” he says, adding that when yoga is performed consistently, the body attains balance, and the mind becomes a source of quiet strength.
Read on to know about the top six gym-strength yoga poses that improve posture, core stability and all-around health, as recommended by the yoga and spiritual leader.
Plank Pose (Phalakasana)
This yoga pose is important for every muscle in the body, particularly for full-body strength and core, and also the shoulders. It is a stable-yet-simple pose that benefits all the muscles. Begin in a push-up position with your wrists under your shoulders, and your body stretched out. Tighten your abs, pull the navel in and hold for 30 seconds.
Boat Pose (Navasana)
This asana provides a firm engagement of the abdominal wall and spinal alignment. Lie on a mat with your legs out. Raise the legs and the upper body to make a V pose. Hold the arms straight out at shoulder height in a parallel fashion. Hold for 20-30 seconds. It helps you stretch the deep core and bring in spinal stability.
Chair Pose (Utkatasana)
It targets the legs, and supports lower back and full posture. Make sure that your feet are wider than your hip width; stand in a way that your thighs and bottom rests on an invisible chair. Inhale and stretch arms overhead. Lift the spine and chest. Hold for 30 seconds. Chair Pose works on the quads, back, and shoulders.
Side Plank
It targets the obliques, and the shoulders, and improves balance. From the plank position, bend and move into a one-arm version with your feet and hips stacked. Raise one arm towards the ceiling and hold. It engages the sides of the body and promotes deep core stability.
Extended Warrior (Virabhadrasana III)
It works on the glutes for strength, and improves the posture of the body. Find your way into Warrior I Pose, and then fold over, bringing the back leg in, as the arms reach out. This move works on improving your core strength. It improves balance and optimises posture.
Salabhasana (Locust Pose)
This yoga pose helps improve back strength. Lie down on the mat with your arms on the sides. Inhale and raise your head, stretch your arms out and elevate the head and chest. Make sure your legs are also stretched out behind you and raised. This pose strengthens the spine and engages the glutes and hamstrings.
Subscribe to Our Newsletter Today!
Leave a Reply