Nov 24, 2023
Timesofindia
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Plank Pose (Phalakasana)
Strengthens the core, arms, shoulders, and back. Hold the body in a push-up position with arms extended beneath the shoulders, engaging the core and keeping the body in a straight line.
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Chaturanga Dandasana (Four-Limbed Staff Pose)
Builds arm, shoulder, and core strength. From plank pose, lower down slowly, keeping the elbows close to the sides of the body until upper arms are parallel to the floor.
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Warrior Pose (Virabhadrasana)
Strengthens the legs, core, and arms. Step one foot forward into a lunge, bend the front knee at a 90-degree angle, and extend the arms overhead.
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Boat Pose (Navasana)
Targets the abdominal muscles. Sit on the floor, lean back slightly, lift the legs, and balance on the sit bones while extending the arms forward.
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Bridge Pose (Setu Bandhasana)
Strengthens the back, glutes, and hamstrings. Lie on your back, bend the knees, and lift the hips up toward the ceiling while pressing the feet into the floor.
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Chair Pose (Utkatasana)
Engages the quadriceps, glutes, and core. Stand with feet together, bend the knees, and lower the hips as if sitting back into an imaginary chair while raising the arms overhead.
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Tree Pose (Vrksasana)
Develops balance and strengthens the legs. Stand on one leg, place the sole of the other foot on the inner thigh or calf, and bring the palms together at the chest or overhead.
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Locust Pose (Salabhasana)
Strengthens the lower back, glutes, and hamstrings. Lie on your belly, lift the legs, chest, and arms off the ground simultaneously while keeping the gaze forward.
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Crow Pose (Bakasana)
Builds arm, wrist, and core strength. Start in a squat position, place the hands on the floor slightly ahead of the feet, lean forward, bend the elbows, and lift the feet off the ground. Balance the knees on the backs of the arms.
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