Doing yoga every day helps you transform your body and mind drastically. But there may be times when your busy schedule hardly spares you the ‘me time’ essential for fitness. While it is highly recommended to practice yoga poses, asanas, and kriyas at least for an hour a day, sometimes it is not possible to put the routine to full. End result? You often skip it.
Not doing exercise makes you feel lethargic and tired, even without any significant medical condition. A daily routine of 15-20 minutes consisting of 12 mind-blowing yoga poses will help you to feel more energetic throughout the day and help you to regain the body-mind balance.
Consider these 12 yoga poses and sequences to relax stiff & sore muscles, relieve stress, improve posture, maintain weight, improve cardiac health, stimulate digestive & immunity system, and enhance beauty. These yoga poses can be performed either in the morning or in the evening for just 10-20 minutes to achieve a great fitness level.
Sukhasana is the cross-legged pose that works as a type of easy-seated meditation. Its goal is to strengthen the spine and open up a person’s hip region. It is important that the practitioner firmly holds on to the pose instead of slumping so that the neck and head remain perfectly aligned to ensures optimum benefits. This yoga pose is very simple and easy to do, and so it can be done by a person of any age without any complications. It spreads a feeling of calmness and harmony throughout your brain and body. Loosens up your mind relieving all weariness, stress, and tension.
You need to keep the gaze on the toes of your legs while holding this pose, increasing your focus. This is one of the best yoga asanas to strengthen your lower back, stomach, and leg muscles. It relaxes the body after long compelling working hours. Naukasana improves the digestive system and keeps weight under control. It tones the waist and removes gastrointestinal discomfort. It eliminates lethargy and stimulates the hormonal system.
It replicates the steady yet graceful stance of a tree. The body balancing act improves focus and determination. It builds single-mindedness, determination, and commitments towards your goal. Along with strengthening the legs, stretching the arms and spine improves concentration.
4. Parivrtta Utkatasana
Parivrtta Utkatasana signifies the Sanskrit interpretation of power and intensity. An extraordinary method to reinforce and extend the leg muscles, this difficult stance likewise protracts and improves mobility in the spine. Rehearsing Parivrutta Utkatasana will give a sentiment of groundedness in the lower half of the body and opens up the chest area.
Twisting yoga poses are incredible for the general goodness of the body. Revolved chair pose ie Parivrutta Utkatasana, specifically, offers considerably more profound improved kidneys and stomach related organs, bringing about an internal detox. This stance is additionally fantastic for extending the breath.
5. Marjaryasana / Bitilasana
Practicing and transitioning between cow and cat (Marjaryasana and Bitilasana) pose will expand the spine, along with warming it. This helps you get your sore spine back on track. They also help to shift the load from the spine, supplying you with some much-needed relief.
6. Ardha Kapotasana
Ardha Kapotasana is a great pose to deeply stretch the hip muscles. It alleviates the sciatica pain. It stimulates the lower body and nervous system. It is highly beneficial for the piriformis muscles.
7. Adho mukh svanasana
It is one of the poses of highly beneficial sun salutation. It can be challenging yoga for beginners in the starting, but over time as one advance in a yoga practice, this becomes the favorite rest or transition pose between other strenuous poses.
It is a full-body workout stretch that improves the health of the spine, hamstring, calves, lower back, shoulders, and core. The pose is also known to be beneficial in treating osteoporosis and menopause symptoms.
Sarvangasana or shoulder stand is often regarded as the extension of plow pose. It facilitates deep stretching of the neck and back that stimulates blood circulation as well as gets rid of all imbalances. Improves the function of the thyroid, parathyroid, adrenal, and pituitary glands. All of the other endocrine glands are regulated by these main glands and so the overall function of the endocrine system is improved. As this yoga pose boosts metabolism rate it is effective in reducing belly fat also.
If there’s one yoga pose that’s included in every high-end yoga class, it’s Malasana (also referred to as Garland Pose or a yoga squat). Squats during this yoga pose provide quite amazing stretch to the groin area, opening the hips, and beginning to make space down there for easy passage of stools. Try to do the pose putting a blog under your seating bones for extra support.
Balasana, also known as the child Pose, is, considered one of the most effective poses for people with sleep-related issues. The calmness and stability provided by this asana translate into sleep very quickly.
It stimulates the Anahata chakra because it stretches the spine as you go down on your chest and stomach. this is often why the asana relaxes both your body and your mind, releasing all the dissipated energy.
It is known to improve the sense of balance. It improves concentration and releases upper back tension. It stretches hips, thighs, shoulders, and spine. It loosens the tendons and joint muscles.
12. Seated Vakrasana
This asana increases the elasticity of the spine and relieves the vertebrae stiffness. It helps in digestion and regular secretion of the digestive juices. It is a good way to warm up the body before practicing other yoga asanas.