Best Yoga Exercises for Improving Body Fitness Levels
Yoga consists of a series of exercises that will make you fit and healthy. The asanas, pranayamas and the bandhas if done properly according to the rules, will give you a well toned and disease free body.
10 must-know Asanas that will make you Fit:
Ardha chakrasana:
- Stand with your feet flat on the ground and the arms aligned with your body.
- Breathe in deeply and raise your arms above your head, joining your palms in a Namaste.
- Breathe out and then bend backwards slowly, without jerking your body. Bend back as much as possible, keeping your knees and elbows straight. Look towards the ceiling.
- Remain in this pose for at least 30 seconds and then get back to the original position, inhaling slowly.
- Exhale and relax.
Repeat 3 to 5 times.
Bhujangasana (Cobra pose):
- Lie down in a prone position on the floor.
- Stretch out your legs straight, with the heels touching each other and take your hands above your head.
- Now breathe normally and bring your palms under the shoulders, aligning your fingertips with the shoulders.
- Take your breath in and raise your head, so that your eyes can see the ceiling.
- Remain in this position for 30 to 60 seconds while you breathe normally. Breath out and roll your chest, neck and the forehead slowly and come back to the starting position.
You may repeat it three times, taking rest of 15 seconds in between.
Marjariasana (Cat pose):
- Kneel on the floor with the palms under the shoulder and the knees under your hips. Keep the head straight.
- Inhale deeply and lift your chin and push your head slightly backwards. The navel should be pushed downwards and the tailbone should be raised upwards.
- Hold you buttocks firmly till you get a tingly feeling.
- Stay in this pose for 30 to 90 seconds while you breathe deeply.
- Exhale completely and bring your chin to your chest, and at the same time relax your buttocks and arch the back as much as possible.
- Remain in this pose for 15 seconds and then get back to the original position.
Paschimottanasana:
- Sit on the floor with the legs stretched and your back and the knees straight. Put your hands on the thighs.
- Raise your hands above your head, inhaling deeply. Now try to hold your toes with your hands by bending from the hips, keeping your knees straight.
- Also try to touch your knees with your head.
- Breathe normally and remain in this position for 30 to 60 minutes.
- Inhale deeply and get back to the normal position with the hands above the head.
- Exhale and place your hands on your thighs and then relax.
Repeat this three times.
Savasana (Corpse pose):
This is done after you perform all the other yoga poses.
- Lie in supine position and keep your legs together, with the heels touching each other.
- Keep your hands on your sides, with the palms facing the body or upwards.
- Close your eyes and keep your body in a comfortable position by stretching your body.
- You can keep your head straight or to one side, according to your convenience.
- Breathe slowly concentrating on your breathing and allow your body to relax completely.
- Remain in this position for 120 seconds and you will feel a surge of energy filling your body.
Tadasana (Mountain pose):
- Stand straight, with the heels slightly spread out and the big toes touching each other. The spine should be erect and the hands on your sides, with the palms facing your body.
- Stretch your hands to the front and touch both your palms together.
- Inhale deeply while you stretch your spine and raise your folded hands above your head. Stretch as much as it is possible for you.
- Now stand on your toes with your eyes fixed on the ceiling.
- Breathe normally and remain in this position for 30 to 60 seconds.
- Inhale deeply and then exhale, relaxing your body and bringing your feet back to the floor.
Do this 5 times.
Trikonasana or Triangle Pose:
- Stand straight and stretch your legs apart slowly.
- Inhale deeply and raise your hands to the sides, so that they are parallel to the ground.
- Exhale and bend to your left, till the left hand touches your left heel. While doing this, your right hand must be straight, pointing to the ceiling. Your eyes must be fixed on the fingertips of your right hand.
- Hold this position for 30 minutes, breathing normally.
- Inhale deeply and get back to the original position.
- Now repeat with your right side.
Uttanpadasana (Raised foot pose):
- Lie down in supine position and breathe normally.
- Arch your back and tilt your head back to touch the ground, while you exhale slowly.
- Keep your arms on your sides with the palms facing your body. Breathe normally.
- Stretch as much as it is possible for you and inhale deeply, while you lift your legs to make an angle of 45 degree with the ground.
- Remain for 30 to 60 seconds
- Slowly move your legs to make an angle of 90 degree with the floor. Stay for 30 seconds, breathing normally.
- Inhale deeply and get back to the original position.
Utkatasana (Chair pose):
- Stand straight, keeping the back erect.
- Spread your legs in alignment with your shoulder width.
- Stretch your hands to the front, without bending your elbows.
- Now bend your knees and at the same time push your pelvis down, so that you look like you are sitting on a chair.
- All the while, keep your spine erect and the hands parallel to the ground.
- Remain in this position for 30 seconds and then exhale slowly and relax your hands, getting back to the original position.
Repeat 5 times.
Vajrasana (Diamond pose):
- Sit on your thighs in such a way that your buttocks touch your heels. Let your palms rest on your knees.
- Keep the neck, head and the back straight.
- Remain in this position for 2 to 3 minutes, while you inhale and exhale deeply.
- Now breathe normally and relax, stretching your legs slowly.
