8 EFFECTIVE YOGA POSES TO BUILD YOUR STRENGTH

It seems that yoga is becoming more and more popular every next year, reflected in the number of new yoga studios around the world. Whether you’re already practicing yoga or just thinking about it, you need to know that this type of sports activity offers several incredible benefits.

In this article, we will consider the eight yoga poses whose results of regular practice can greatly improve your physical, mental and spiritual health, including flexibility, fitness, balance, muscle strength and spinal mobility, and some effective positives that will work incredibly good for everyone, from beginner to expert.

Unlike many other forms and types of exercises, yoga is the only practice that combines exercises both with the mind and the body. In yoga, physical activities are complemented by mental ones in order to achieve peace and harmony, and therefore whether you are 5 or 80 years old, whether you are fit or obese, yoga is for everyone.

As for the physical effort, yoga requires careful positioning, special poses, and moves. There are little impact and burden on the joints, and there are great results for the muscle tone. To improve the mental state of yoga, it incorporates soothing exercises for breathing, and in some cases meditation. The combination of these physical and mental exercises leads to several great benefits for your body.

1. Boat pose (Navasana)

Navasana’s practice requires sufficient basic strength and first, you must sit on your buttocks with your feet stretched out in front and raise them at an angle of 45 degrees on the ground, lifting their hands to the front and parallel to the ground. This pose reinforces the stomach and spine and also the muscles of the stomach core tone are strained and the lower back muscles are also strengthened in the process.

2. Tree Pose (Vriksasana)

First, you need to stand upright with your feet together and keep your hands on your side and then to lift your right leg with bent knees and place your leg on the left inner thigh as in the picture. Next, your hands should be in position Namaste and lift them over your head, but don’t bend your knees. You need to balance your entire body just to the left foot and breath normally. Then when you want to get out, put your hands and feet down and stand in the normal position with your hands on your side. Rest and repeat and the other foot too.

3. Child’s pose (Balasana)

This is also called the pose of the child.
You need to sit on the floor with your bent knees and they should be separated from one another and your hips should rest on your heels. Then put your hands on the thighs and now start bending forward so that the upper part of the body is on the thighs. Next you need to bend further to make your forehead touch the ground. And then you need to bring your hands back and let them freely lie on the ground beside your feet with your palms facing the ceiling or you can also hold your heels with your hands. This pose also helps to rest your mind.

4. Warrior Pose (Virabhadrasana I)

First, you need to take a big step back with your right foot, place the foot flat on the mat and then roll your shoulders back and lift your chest and next lift your arms up with your palms together. You need to hold for 8-10 breaths, and then switch sides. This pose is extremely powerful because it is essential to improving the strength of the core and the entire lower body. And also it’s too great for stretching hips and thighs, you’ll surely see great results on your posture if you practice this asana regularly.

5. Warrior 2 Pose (Virabhadrasana II)

You need to stand on your feet one leg-length apart and then to turn your left foot out 90° and your right foot in 45°. Next, you need to bend your front knee and stretch your arms out to your sides, gaze over your right hand. Hold for 8-10 breaths. Then repeat with the other side. This Pose is good because requires focus and strength, and as your body strives to achieve it, them becomes both flexible and immune. Also, these asana gives the legs a good stretch and to stretches, the groins, lungs, chest, and shoulders and regular practice of these asana also aids improve stamina and to relieve backaches.

6. Cobra pose (Bhujangasana)

You should begin from downward facing dog pose. Then come forward into plank, bend your elbows and then slowly lower down on the floor. And then roll your shoulders back and gently lift your back up. You need to hold for 8-10 breaths. So, this is the powerful pose that works towards opening up the shoulders and the chest and them too strengthens the back. That’s 3 out of the 5 perfect posture pointers ticked off and this one is a must include in your posture correction arsenal.

7. Upward plank pose (Purvottanasana)

First, you need to begin by placing your hands behind you as you face toward your feet and then to lift your hips, extend one leg, followed by the other leg with the toes pressing to the floor. A very good pose for stretching your upper body, strengthens your back and legs, stretches the front of your ankles, and tones the entire body and also increases your core strength and stamina and stretches the legs to a great extent.

8. Bridge Pose (Setu Bandhasana)

To do this pose you should lie on your back on your feet close to your hips and then to lift your hips up and hold for 8-10 breaths. This pose works the chest, heart, shoulders, the spine, the back of the neck, and the hip flexors and also considered a mild inversion, in this pose, your heart is placed over your head. Provides relief from stress, fatigue, and insomnia, and definitely improves your fertility and hence, increases your chances of getting pregnant, and stimulates the thyroid glands.

Source: Team Fitness Training