There are many different activities that can be done to achieve and maintain a fit body. Many of these activities can also put stress on the body. Of all of them, yoga is the one that improves not only our physical but also mental health and, when practiced correctly, puts as little stress as possible on the body. Aside from the fact that people have relied on becoming a positive mind and body for many centuries, even recent studies show that yoga has several benefits. However, these benefits can only be obtained if the correct yoga techniques and postures are practiced. That’s why today at FitnessFitt we present you some easy-to-do yoga poses that will help you improve your physical and mental health.
1. Mountain pose (Tadasana).
The mountain (tadasana) is one of the most common yoga postures. It is used to stretch the parts of the body in a simple and effective way. Tadasana improves your posture and body awareness. It may seem too simple, but be careful with its function of stacking the bones and lengthening the spine. Step by step instructions on how to perform this pose:
- Stand barefoot on the floor with your legs bent. Bring the two feet together, but keep a distance between them for your comfort.
- Lift your entire body slightly and let your body relieve all the stress and pain that you feel before striking the pose.
- As you work your way up, lift your chest and let your shoulders roll back.
- Raise your hands, try to look straight, and gently lift your toes.
- Inhale and exhale and try to do this asana for about 10-15 seconds.
Try doing this asana 2-3 times in a row and don’t get distracted elsewhere. This improves your inner stability and tries to take small steps back and forth.
2. Standing forward bend (Uttanasana).
Uttanasana or you can say lean forward, it is not a simple asana as it seems. It can harm your body if you work hard for this asana, but it also has some benefits. This is basically your stretch, so be sure to eat your meals for 2-3 hours. before doing the asana. This asana stretches the hips, hamstrings, and calves, and also strengthens the knees and thighs. Follow step-by-step instructions for doing this asana:
- First, stand up straight and stretch your body as much as possible before doing this asana.
- Now straighten your knees and thighs and move your hips slightly back.
- Lower your hands and let them touch the ground. If you don’t feel pain, bring your knees inward.
- Hold your head in your hands and let your head hit the ground as best you can.
Do this asana 2-3 times and try to hold it for 10-12 seconds. Make sure you feel pain during this asana; otherwise, try to stretch as much as possible. Do not perform this asana if you have a lower back injury or spinal cord pain.
3. Seated forward bend (Paschimottanasana).
Seated Forward Yoga poses are a classic hatha yoga posture. It gives your back a full stretch, from your hamstrings to your calves. This stretch is very helpful for runners as it tightens the hamstrings. This pose is very helpful in reducing your stress levels, but it also improves your mood. Follow step by step instructions for this pose:
- Sit on the passenger and stretch your knees and thighs as much as possible.
- Now stretch your hands and try to touch your toes with your hands.
- Try to stretch your body parts each time you breathe in and out. Imagine that your stomach rests on your thighs.
- Keep the neck straight, do not push it up or drop it completely.
- Try to hold this position as best you can with your maximum extensions.
Do not do this pose if you have injuries to your arms, thighs or ankles, do not force yourself to do it. Because this pose compresses the stomach and is uncomfortable on a full stomach.
4. Cobra pose (Bhujangasana).
Cobra yoga poses are also performed for Surya Namaskar. This pose is of two categories, when you have your arms flexed, it is called Baby Cobra Pose and for full arm extension it is called Cobra Pose. This pose primarily focuses on the spine, improves spinal mobility, strengthens the spinal cord, and also helps relieve back pain. Follow step by step instructions for this pose:
- First, place your palms on the floor without bending your elbow directly below your shoulders.
- Lift your chest by pulling your shoulders back. Make sure your elbows don’t bend.
- And your thighs and knees are totally affected with the companion and with total stretch.
- Raise your head to allow your internal muscles to stretch as much as possible.
Don’t do the Cobra pose if you have carpal tunnel syndrome or back injuries. If you feel tension in your lower back, straighten your body and do not force it into the pose.