May 17, 2022


We’re scripting this not simply for many who are newbies to the world of yoga however even those that have been at it for lengthy. Having a stiff physique, being a newbie, or age – no matter your motive is for not cracking yoga poses, we have now options for you.

However earlier than we start, we wish to share one thing with you. Normally, folks suppose that straightforward yoga poses gained’t fetch them nice outcomes. That’s why with out giving a second thought, they hop on to the troublesome ones. Because of this, they wind up in bother. From spinal accidents to spasms, one thing or the opposite makes it much more troublesome to observe yoga.

That’s why, as we speak we’re going to break this delusion for you, together with yoga skilled, Samiksha Shetty, so as to take pleasure in yoga, khul ke!

Easy yoga variations which might be higher than sophisticated yoga asanas

Sophisticated model 1, Sirsasana (Headstand)

Any time you place strain in your neck in a yoga asana reminiscent of throughout Headstand, Sarvangasana (Shoulder Stand)/Halasana/ Urdhva Padmasana, it’s an act of compression that may result in points along with your cervical vertebrae.

Easy alternate to Sirsasana is Downward Going through Canine and Dolphin pose

“I’m sure you’ve heard of this one. It strengthens the arms and shoulders, lengthens the spine, calves, and hamstrings and energizes the entire body,” inform Samiksha Shetty to the Well being Pictures.

Additionally, watch:

Begin on the ground by putting your arms and knees down. Straighten your legs by lifting your knees off the ground and pushing your heels down so far as they will go. Prolong the backbone by pushing away from the bottom utilizing your palms.
Keep right here for five to 9 breaths.

To enter the Dolphin pose, maintain Downward Going through Canine after which slowly drop your forearms onto the ground and maintain.

Sophisticated model 2, Chakrasana/Ushtrasana

Asanas like Chakrasana (Wheel pose) or Ushtrasana (Camel Pose) require a deep backward extension of the backbone. However the factor with these two yoga poses is that a lot of you may’t do them due to some or the opposite causes. The nice factor is that there are numerous different yoga poses that you are able to do to get comparable, or in reality, higher outcomes than these two. Simply try the checklist of poses under:

Bridge Pose

Begin by mendacity down on the mat in your again. Bend your legs from the knees and place your toes hip-width aside. Inhale carry your hips as much as the ceiling pushing into the toes. Exhale slowly with management and drop the hips again onto the ground. Repeat this motion 10 occasions.

exercises for toned thighsCarry out the bridge pose correctly to get all the advantages. Shutterstock
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Dhanurasana (Bow Pose)

“Lie down on the floor flat on your stomach. Lengthen your abdomen using your hands. Bend your legs from the knee keeping your knee hip-width apart. Extend your hands behind and grab your ankles from the outside. Right-hand grabs the right ankle and the left-hand grabs the left ankle. Inhale and lift your head, chest, and legs off the floor balancing on your naval and not your pelvis. Pull your ankles away from you towards the ceiling and exhale down,” says Samiksha Shetty.

yoga for weight lossLet the bow pose repair your again woes. Picture courtesy: Tejinder Kaur

Padmasana (Lotus Pose)

This can be a supreme pose for meditation. However let’s not get too enthusiastic and bodily push ourselves into this pose. First, obtain a superb outward rotation of your hip.

Hearth log pose

Sit on the ground along with your knees bent and shins stacked with the proper leg on prime. Use your hand to place the proper heel over the left knee. Maintaining your hips squared to the entrance of the room, hinge on the hips and slowly stroll your arms barely ahead extending the backbone. Maintain for 30 seconds and repeat on the opposite facet.

Malasana (Garland Pose)

Take a deep inhale and on the exhal, start to slowly bend your knees decreasing your hip in direction of the ground. As soon as your hip is just a few inches above the bottom, use your higher arms to press your thighs open. Concurrently, squeeze your thighs inwards so that you just really feel a carry via the hips. Preserve your torso upright and chest lifted. Calm down your shoulders. Preserve your entire physique engaged and maintain for 8-10 breaths. Variation- On this pose in case your heel raises off the ground then place a rolled towel, yoga mat or block below your heels.

yoga poses to regain flexibilityCheck out the Malasana! Picture courtesy: Shutterstock

Baddhakonasana (Badda-Certain and Kona-Angle / Butterfly Pose)

Start by sitting on the ground along with your legs stretched out straight in entrance of you and backbone erect. Now, deliver the soles of your toes collectively, bending each your knees out to the facet. Place your toes in entrance of your pelvis, round a fist distance out of your groin. Now, take deep breaths and press your thighs and knees down in direction of the ground offering light strain. In a gradual and managed movement start to flap each your legs from the hip just like the wings of a butterfly for round 60 seconds after which launch. When you come into the place along with your toes pressed collectively. Maintain your toes along with your arms and open your toes like a e book in direction of the ceiling. Take a deep inhale and once you exhale, bend ahead bringing your chin or brow in direction of the mat. Maintain for 30 to 60 seconds after which on the subsequent inhale, come again up. Simply bear in mind to steadiness your arms with this system – All arm steadiness asanas require sturdy and steady wrists, shoulders, and core.

Additionally, learn: Malaika Arora swears by these 3 yoga asanas for toned legs

Plank pose and facet plank

Begin on the ground by putting your knees and palms on the mat. Place your arms straight below your shoulders. From right here lengthen your toes again, one after the other. For extra stability, deliver your toes wider than hip distance aside, and produce them nearer for extra of a problem. Preserve a straight line from head to heel. Now, tighten your abs, quads, glutes, and maintain. Variations: Practising excessive planks and facet planks in your arms and low planks and facet planks in your forearms.

yoga and alcohol recoveryConvey out your stopwatch, women. As a result of it’s plank-o-clock! Picture courtesy: Shutterstock

Hanumansana (Monkey Pose)

This asana is often known as splits i.e. splitting your legs aside. It provides an excessive stretch within the muscle tissues within the thigh, groin, and hamstrings and places a variety of load on the hip flexors. If performed appropriately, this may very well be a robust energizer.

Wow! You had so many choices you had, and also you didn’t even comprehend it. Nicely, now you do and you need to benefit from it.



SOURCE through Healthshots

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