For some who are lazy, not into fitness yoga looks like a tough job to do. Plus there are also gym freaks who think yoga is no good when it comes to muscle and strength. But believe me yoga is one the healthiest and the most authentic, traditional way towards physical as well as mental health. Additionally, yoga is essential for you to build strength and confidence, which gives more relaxation and more health benefits. So, here are some steps that can help build up the ‘slow and gradual’ yoga developments,so roll out your yoga mats and start-
Mountain Pose (Tad asana)
This pose teaches one to stand with majestic steadiness like a mountain. The word ‘Tada’ means a hill; Mountain Pose is one of the bases for all standing poses. It involves the major groups of muscles and improves focus and concentration. Mountain pose may seem like “simply standing,” but a lot is more going on when it comes to muscles and strength.
Stand with your toes together and heels slightly apart, hang your arms as well the torso.
Spread your toes and place your weight consistently on your feet. Firm your thigh muscles while rotating those inwards. Relax your shoulders and roll them back and down.
As you inhale, elongate your torso, and when you inhale, release your shoulder blades away from your head. You may also put your hands in a prayer position just in front of the chest by your sides.
Take long, slow, deep breaths.
Tree pose Vrksasana
The Tree pose is straightforward, and it’s all about the constancy! During this pose, it is important to remember to keep the posture straight, keeping your back aligned and hips wide to complete a slight stretch. The key to master this without dropping is to have all the weight distribution on your standing leg.
Garland Pose – Mālāsana
This beautiful squat is an all-time favorite pose for most yoga lovers. Mālāsana releases the lower back; it unlocks the hips and turns the person into a little nugget. Explore variations and tips on how to make this pose cooler or how to go deeper. It is basically used in different squatting pose with the feet together and the back rounded with multiple hand placement variations. When your hands are bound around the back this pose is also as called Kanchyasana (“golden belt pose”).
Warrior poses are essential for building strength and energies in yoga practice. They assure us and bounce the hips and thighs while building strength in the entire body and core.
Warrior 1 is a kind backbend and an excellent pose for widespread open front bodies to firm the legs, buttocks, hips, core, and upper body.
For warrior one, you can take a giant step back with your left foot pending towards a lunge, then turn your left heel down and angle your left toes forward to 75 degrees.
Lift your chest and press on your palms up overhead. Step forward and replicate on the other leg.
Warrior 2 is an external hip opener and opens up the inner thighs . It’s a good starting point for many side postures, including triangle, lengthy angle, and half-moon balance.
Stand with your feet one leg-length apart. Turn your right toes out 90 degrees and the left toes in 45 degrees. Bend your right knee until it is straight over your right ankle while keeping the torso even between the hips.
Stretch your arms out to your sides and gaze over the right hand. Hold for 8-10 breaths before straightening the right leg and revolving your feet to the other side to repeat on the left side.
Spending 10 to 15 minutes a day on these basic poses will enhance your yoga and give more strength to your body. Over time, you’ll see the positive effect once you consistently do these stretches on your longer practice sessions.