9 Yoga Poses to Stay Fit
By: Bipin Baloni, Yoga Teacher & Traveller in India
Summary: To stay fit and healthy, do it the yoga way. Try these amazing and easy asanas for a complete body-mind fitness and healthy living.
A balanced physical, mental and spiritual well being of a person depicts an overall good health. The science of Yoga gives you an opportunity to take care of your mind, body, soul and its emotions, each at the same time. And so, it is the most avowed method in the world of fitness and healthcare. With it, you not only heal the ailments, but yoga encourages you to adopt a better and healthier lifestyle.
Try these nine incredible yoga poses to begin your fitness journey today:
- Stand straight on the mat with your feet together and hands beside the body.
- Now bend your knee and place your left foot on the right inner thigh. Your knee shall be point outward.
- Balance your body on the right leg and join both your hands in prayer position.
- Breathe normally and hold the pose for 30 seconds. Release the pose and repeat the same with the other leg.
- Urdhva Hastotanasana
- Assume Tadasana and keep your feet together and hands beside the body.
- Take a deep breath and raise your arms upwards above your head.
- Join your hands in a prayer pose and then slowly bend the body towards the left, as much as possible, without straining your waist, feet, and back.
- Make sure to keep your feet on the floor and hold the pose for 30 seconds.
- Release and repeat the same on the right side.
- Begin with being in a Tadasana pose with legs slightly apart and hands beside the body.
- Now as you inhale, raise your hands upward above the head. Hold the pose for few seconds.
- As you exhale, fold your upper body forward from the hips and try to touch the floor or ankle with your hands.
- Beginners might face difficulty in the same, so hold the knees or shin in this case.
- Remain in the pose for 30 seconds.
- Adho Mukha Svanasana
- Start with being on your four limbs and form a table-like shape.
- Inhale and lift your hips up and keep the back, hands, and legs straight. Your body shall form an inverted-V.
- Press your hands against the floor and let your head hang in the air. Hold the pose for 20 seconds.
- Sit on the floor on your knees with an erect spine and hands on the thighs.
- Now separate your knees and lower down your torso. Then place your hips on the heels.
- Now take a deep breath and bend your torso forward and let your chest rest in between the knees.
- At the same time move your hands backward and let it rest beside the feet.
- Bend more to comfortably let your forehead touch the floor.
- Breathe gently and hold the position for 30-60 seconds.
- Baddha Konasana
- Sit straight on the floor, stretch your legs outward, and place the hands on the floor.
- Now breathe in and bend your knees outward and touch the soles together.
- Wrap your feet with the hands and pull towards the pelvis.
- Let the edges of outer heel touch the floor. Drop the knees to the sides.
- As you get comfortable in the position, start breathing gently.
- Lengthen the upper body and hold the pose for a few seconds.
- Then start flapping your knees and do the exercise for 2-3 minutes.
- Lie flat on your stomach on the floor and place your arms beside the body.
- Now exhale and bend the knees upward. Lift your head and chest and slowly bend your back backward.
- Now move your hands back and try to hold the ankle. As your body forms a bow-like shape, the whole weight falls on the abdomen and pelvis area.
- Hold the pose for 30 seconds.
- Setu Bandhasana
- Lie straight on your back on the floor with hands beside the body.
- Now bend your knees and press your feet together on the floor.
- Take a deep breath and slowly lift your hips up from the floor.
- Press your hands and feet against the floor and then lift the back furthermore.
- Support the back and hips with your arms, shoulders, and head.
- Hold the pose for 30 seconds.
- Supta Hastapadasana
- Lie straight on your back on the floor with feet together and hands beside the body.
- Breathe normally. Now inhale and slowly raise your left leg upward.
- Your leg should be perpendicular (90 degrees) to your upper body.
- Now raise your left hand and hold the ankle, if not possible, hold the shin or thigh.
- Hold the pose for 15 seconds while breathing normally.
- Exhale and release the pose and repeat the same with the other leg.
Complete the session in Savasana for a duration of 10 minutes.
Yoga is a holistic healthcare approach. Practice it regularly to avail the abundant of gifts of the science.
Bipin Baloni is a Yoga Teacher and a Traveller in India. He provides Yoga Teacher Training in Rishikesh, India. He loves writing and reading the books related to yoga, health, nature and the Himalayas.