Publication date May 27, 2022

9 Yoga Pose For a Healthy Living

There are numerous compelling reasons to add yoga to your training regimen. It is not rocket science that yoga is said to improve you general lifestyle (without having to cut down much on your favorite foods.) It particularly helps improve muscle tone, flexibility, and balance, as well as helps you relax and reduce stress. Yoga has also been demonstrated to lower stress, anxiety, depression, and chronic pain, improve sleep, and improve general well-being and quality of life, according to research.

Are you ready to give it a shot? Yoga instructors prescribe the following eight basic poses, known as "asanas” for a healthy living 

Easy seated twist pose 

Easy seated twisted pose

Source: Yanva

The seated twist includes everything a good morning yoga pose should include: It improves digestion while also reducing back pain by lengthening and opening your spine, back, hips, shoulders, and chest.

How You Should Do it: Start by sitting in a comfortable position with your arms relaxed on either side of you. Place your right hand behind your sacrum on the ground. Place your left hand on your right knee. Inhale and straighten your spine. Exhale and twist your torso to the right with your hands. Take five to ten deep breaths here. Rep on the opposite side.

Cat-Cow pose 

Cat Cow Position

Source: Workout Trends

Stretch your back, torso, and neck with Cat-Cow. Consider it a soothing massage for your spine if you are hunched over a computer all day— or exactly the yoga pose you'll need in the morning after a stiff night's sleep.

How You Should Do it: Start on all fours with your hands under your shoulders and your knees under your hips. For the cow pose, inhale and look up with an arched back and shoulders rolled away from the ears. Exhale and circle your spine like an angry cat by pressing the floor away with your hands and knees. Complete at least 5 complete breath cycles (5 cats and 5 cows).

Twisted Chair Pose

Twisted chair pose

Source: Gaia

The twisted Chair posture increases circulation by engaging all of your muscles as well as twisting, which stimulates your internal organs and assists digestion. Read on for a great morning yoga pose. (Related: Stretch and Strengthen Your Legs with This Yoga Flow)

How You Should Do it: Stand with your feet and legs together. As if you were sitting in a chair far behind you, bend your knees and sink your hips down and back. In front of your chest, bring your palms together. Bring right elbow to left knee by rotating spine. Keep your chest elevated the entire time. Repeat on the other side, holding for 30 to 45 seconds.

The Eagle pose

Eagle is a morning energizer because it wakes up the entire body and aids digestion in addition to generating strong, lean leg muscles. Although this looks very intimidating, we can assure you it's now! 

How you should do it: Start by standing up and bending your knees slightly. Hook foot and ankle behind left calf by lifting the right leg up and around the standing leg. As though you were going to sit in a chair, sink your hips down and back. Hold for 45 seconds to 1 minute with arms crossed at elbows and wrists in front of the chest. Switch sides after coming out of the stance and shaking off your legs.

Crescent Lunge Pose

Crescent moon pose

Source: Verywell Fit

The Crescent Lunge pose raises your heart rate, which is beneficial in the morning since it helps your metabolism speed up. It also strengthens and extends your legs and hips. (See also: 6 Hip-Strengthening Mini Resistance Band Exercises)

How you should do it: Start in the Downward Dog position. Place your right foot between your hands. Lower your hips into a lunge position and shift your weight on the back foot's ball, bringing your hands to your hips. Stay upright by standing on the ball of your rear foot and lifting your upper torso. Always keep your hips squared. Raise your arms and reach for the ceiling. The palms of your hands should face each other. Switch sides after 30 seconds to 1 minute of holding.

Bridge Pose

Bridge pose

Source: Gaia

Bridge pose is a moderate inversion that is ideal for the morning. It uses gravity to open your chest and shoulders completely. The thyroid gland is massaged because the chest is pulled up towards the chin. Your thyroid produces the hormones that control your metabolism, in case you didn't know. (Related: 2 Glute Bridge Exercise Variations to Achieve Specific Outcomes)

How to: Lie flat on your back with your knees bent and your feet hip distance apart. Check to check whether you can feel your heels with your fingertips. If not, bring your heels closer to your body. Lift your hips toward the sky by pressing your weight into your feet. Maintain parallel thighs. Bring your arms beneath your shoulders and try to clasp your hands together. Hold this stance for 45 seconds to 1 minute, rolling shoulder blades toward each other. Roll slowly back to the floor after releasing. Repeat the process two more times.

Fish pose 

The Fish pose stretches the front of your neck. It has a relaxing impact on the body, making it an ideal morning yoga practice.

How to do it: Lie down on your back. Bring hands under glutes, palms down. Lean on your elbows by pressing them into the floor. Raise your chest toward the ceiling, arching your back. Bring your elbows together. Finally, lower your head to the ground.

Spinal Twist Pose

Spinal Twist pose

Source: Yogateket

Easy Spinal Twist is an excellent pose for stimulating your digestive system, which can help you get going in the morning. (See also: These Rotational Moves Sculpt Serious Obliques)

How to do it: Lie down on your back and pull both knees to your chest. Allow the right leg to straighten out on the floor while holding the left knee to the chest. Bring your left knee across your torso, shoulder blades flat on the floor. To complete the twist, turn your head to look over your left shoulder. Hold the position for 45 to 1 minute. Rep on the other side, bringing both knees into the chest.

Locust Pose

Locust pose

Source: Gaia

Locust posture strengthens your legs and lowers the back muscles while also opening up your chest and lengthening your spine (it can also help work your core). Locust, like all backbends, promotes energy and fires you up, which is just what most of us need in the morning.

How you should do it: Lie on your stomach, arms beside your body, palms facing up. Raise your head, upper torso, arms, and legs from the ground. Keep your arms and legs moving and, depending on your flexibility, look forward or slightly up. Hold for 45 seconds before letting go of everything and rotating your head to the side. Rep three times

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