15 Amazing Asanas( Yoga Poses )to stay Fit

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15 Amazing Asanas( Yoga Poses )to stay Fit

Here , You are Reading the Article – 15 Amazing Asanas(Yoga Poses)to stay Fit .These article will be  beneficial for you if Read this From Starting to End .

Asanas literally means “Postures of  Yoga Poses” . The Principle of yoga Exercise involves the adoption and maintenance of a particular posture of the body, which is both steady and comfortable which is called psycho-physical posture.

Along with controlled breathing techniques it forms the basis of Yoga’s mind-body-integration work.If Guys You are Yoga Lovers And Reading this Post , this post is helpful to get physical fitness for more details you can also read Yoga Physiology- Special Guide for YOGA lovers

Over 100 classical Yoga Poses ,Of these, only few are Recommended and are being useful for regular practice . The classical practices advice each asana to maintained for a 5-20 breaths.

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15 Amazing Asanas(Yoga Poses)to stay Fit

SURYA NAMASKAR ( Salutation to Sun)

15 Yoga poses (asanas) to stay fit

Yoga poses – 12 steps of Surya Namashkar ( Sun to Salutation)

Surya Namaskar means to Greet. It is done Facing the Sun.It energises the entire neuro-glandular and neuro-muscular system of the body.Its regular Practice ensures a Balanced Supply of the Oxygenated blood and perfect harmony to all the systems of the body, thus strengthening the entire Psychosomatic Somatic System of Human constitution.

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  • 2#PADMASANA

15 Amazing Asanas ( Yoga Poses ) to stay Fit- Padmasana

Yoga poses-Padmasana

Steps :

  1. Sit in the Position as shown in above Picture.
  2. Keep Head , Neck and Back absolutely straight.
  3. Place the hands on the Knees ; Breath Normally.
  4. Maintain this Position for 4 to 5 minutes and meditate with eyes closed.

Benefits:

This asanas is primarily meant for Concentration and helpful in relieving the Physical , Nervous and Emotional Problems.

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  • 3Yoga Poses#DHANURASANA

15 Amazing Asanas ( Yoga Poses ) to stay Fit- Dhanurasana

Yoga Poses – Dhanurasana( Bow Pose)

Steps;

  1. Lie prone with face down on the Floor. Arch back with hands holding the ankle.
  2. Inhale as your arch and exhale when the final position in reached.
  3. Maintain this position for 1 to 2 minutes as your capability.

Benefits ;

  1. It provides the Blood circulation and Strenghthens the abdomen muscles.
  2. Dhanurasana helps to remove Constipation.
  3. It helps to maintain the spine erect and flexible.
  4. It is particularly helpful to control blood sugar levels in diabetic patients.

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  • 4#VAJRASANA

15 Amazing Asanas ( Yoga Poses ) to stay Fit-Vajrasana

Yoga poses-Vajrasana

Steps;

  1. Kneel down with the right leg Folded on itself ; turn it back and place the sole under the buttocks toes pointing inwards.
  2. Similarly, Arrange the left leg under the left buttock.
  3. Allow to rest your body weight between these two heels; keep under part of the body absolutely erect.
  4. Place the hands on the thighs with palms down; relax with eyes close.

Benefits;

  1. It Strengthens the thigh muscles and produces alertness.
  2. Vajrasana keeps all the body flexible , thereby prevents stiffness of joints.
  3. It improves Digestion and Blood Circulation.

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  • 5Yoga Poses#BHUJANGASANA

    15 Amazing Asanas ( Yoga Poses ) to stay Fit- Bhujangasana ( Snake Pose)

    Yoga Poses -Bhujangasana ( Snake Pose)

Steps;

  1. Lie Down on the abdomen with feet together;arms should be by the side of the body and forehead resting on the ground.
  2. Raise the head and bend the neck backwards, simultaneously raise the chest with the help of the arms and lift the back further without raising the bavel.
  3. Maintain this Posture 1-2 minutes or as your convenience and then Reverse to bring the body slowly back to the ground.
  4. Relax the arms and place them by the sides of the thighs.

Benefits;

  1. It keeps the spine Flexible and Strengthens the Back and abdomen muscles.
  2. It helps to tone up the organs of the abdomen , increase appetite and prevents constipation.

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  • 6#HALASANA

15 Amazing Asanas ( Yoga Poses ) to stay Fit-Halasana

Yoga Poses-Halasana

Steps;

  1. Lie flat on the back with arms straight by the side of your body and palms touching the ground.
  2. Slowly raise the legs together without bending knees and bring them in a vertical Position.
  3. Now press the hands and without bending the legs take them backward as far as possible towards the head till the toes touch the ground.
  4. Bring the arms from the side of the body beyond the head . Make the Finger lock and taking its support at the head bend the back further.
  5. slowly and gradually follow the reverse steps and return to the starting position.

Benefits;

  1. It helps to maintain flexibility of spine.
  2. Halasana helps to Strengthen the abdominal muscles and prevents constipation.
  3. It helps to remove all gastric discomfort.
  4. Halasana is useful in controlling the high blood sugar levels.
  5. It helps to prevent protrusion of the belly.

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  • 7Yoga Poses#PAVANMUKTASANA

Pavanmuktasana literally meaning i.e. Pavan means wind and mukta means release.

15 Amazing Asanas ( Yoga Poses ) to stay Fit-pavanmuktasana

Yoga poses- Pavanmuktasana

Steps;

  1. Lie flat on the body with head resting on the ground.
  2. Raise both the legs and bend then at the knee; hold them between the arms and press them firmly on the abdomen with both hands.
  3. Touch the chin with the knees and maintain this position for 1-2 minutes or as per convenience.
  4. Breath in and out slowly and deeply.

Benefits;

  1. It helps in expulsion of Gas from the Abdomen.
  2. This asana also helps in strengthening the muscles of backs and abdomen.
  3. It also helps to remove constipation and abdominal fat.

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  • 8#SHAVASAN

  • Shava means a Dead Body that why this asana helps to have complete relaxation of ming and the body.
15 Amazing Asanas ( Yoga Poses ) to stay Fit-Shavasana

Yoga poses- Shavasana

Steps;

  1. Lie down on the back with all 4 limbs in a relaxed position.
  2. Close the eyes and breath slowly and deeply.
  3. Relax all body parts by loosening them
  4. Meditate in this position . This will help you further in relaxation of muscles of your body.

Benefits;

Shavasana helps a person to free himself from the Mental and Physical stresses, therefore, more advantageous in reducing the raised blood pressure and Relief from Insomnia.

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  • 9Yoga Poses#SHALABHASANA

 

15 Amazing Asanas ( Yoga Poses ) to stay Physically Fit-Shalabhasana

Yoga Poses -Shalabhasana

It is So called , since the body takes the shape of a Locust in the final position of the asana.

Shalabha means a locust i.e. A Tropical Grasshopper

Steps;

  1. Lie flat on abdomen with the chin resting on the ground and the arms extended on sides; keep the feet together with the toes pointing backward.
  2. Keeping the knees straight, raise both the legs with maximum effort.
  3. Return to step 1 slowly by making reverse movements.

Benefits;

  1. It improves the Functions of abdominal organs like liver, pancreas, and the intestine.
  2. It also increase the flexibility of the spine

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  • 10#PADAHASTASANA

Pada means feet and Hasta, the hands. Thus one has to stand erect touching the feet with his hands.

15 Amazing Asanas ( Yoga Poses ) to stay Fit-Padahastasana

Yoga Poses- Padahastasana

Steps;

  1. Stand erect with feet close together and hands by the side of the legs ; look straight.
  2. Slowly bend forward without bending the knee ; try to touch the feet with fingers.
  3. Bring the forehead between the arms and keep it close to knees.
  4. Maintain this position for sometimes and then return gradually to original position.

Benefits;

  1. It increase the flexibility of the spine and strengthens the muscles of the back.
  2. Padahastasana also improves digestion and removes the extra fat from the abdomen.

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  • 11Yoga Poses#TRIKONASANA ( Triangle Pose)

15 Amazing Asanas ( Yoga Poses ) to stay Fit- Trikonasana ( Triangle pose)

Yoga Poses – Triangle pose( Tikonasana)

Steps;

  1. Stand erect with feet close together and arms by the sides of the legs.
  2. Move the legs outward and raise the arms sideways.
  3. Slowly bend the body forward and touch the right toes with the fingers of the left hand.
  4. Raise the Right hand up and keep looking at it.
  5. Maintain this position for some time then return to the original position

Benefits;

It makes the spine Flexible and Reduces the waist line

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  • 12#VRISHASANA ( tree)

15 Amazing Asanas ( Yoga Poses ) to stay Fit-Vrishasana

Yoga poses- Vrishasana ( Tree pose)

Steps;

  1. Adopt the position a step ‘1’ above.
  2. Raise the Right leg and Place the Foot on the inner aspect of the left thigh.
  3. Perform “NAMASKAR MUDRA” in front of the chest.
  4. Maintain this position for 30-60 seconds or as per your capability.
  5. Return to original Position ; Repeat the steps 2 to 4 with the left leg.

Benefits;

  1. It strengthens the posture maintaining muscles i.e. muscles of the back and the legs.
  2. Vrishasana improves coordination between the body and mind

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13Yoga Poses#PASCHIMOTTANASANA

15 Amazing Asanas ( Yoga Poses ) to stay Fit- Paschimottanasana

Yoga Poses -Paschimottanasana

Steps;

  1. Sit in Fully Relaxed Position with legs stretched forward and hand by the sides with palm placed on the ground.
  2. Slowly bend the body forward as far as possible .
  3. Place the forehead on the knees and try to hold the great toe with fingers hooked together .
  4. Maintain this position for 30-60 seconds , then return to the original position.

Benefits;

  1. Paschimottanasana means stretching of back , this exercise improves the flexibility of spine and strengthen the back muscles, and prevents to the original position.
  2. It removes constipation and gastic problems such as acidity, indigestion and Flatulence.
  3. It also strengthens the abdominal muscles.

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  • 14#MAYURASANA

15 Amazing Asanas ( Yoga Poses ) to stay Fit-Mayurasana

Yoga poses- Mayurasana ( Peacock pose)

Steps;

  1. Kneel on the floor, bend forward and place the palms on the floor with fingers pointing inwards.
  2. Bend the elbows and rest the belly on the elbows.Give Support to the chest with upper arms.
  3. Stretch the legs straight.
  4. Exhale, raise the legs from the floor with feet together.Bring the body in a position parrallel to the floor and keep the balance.
  5. Maintain this position for 30-60 seconds. Keep Breathing normally.
  6. Return to original position.

Benefits;

  1. It strengthens the abdominal organs.
  2. Mayurasana improves digestion and also cures gastric discomfort and helps to control blood sugar.

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  • 15 Yoga Poses#SHIRSHASANA

15 Amazing Asanas ( Yoga Poses ) to stay Fit-Shirshasana

Yoga Poses – Shirshasana

Steps;

  1. Kneel on the floor ; Interlock the fingers  and place the forearms on the mat by keeping the distance between the elbows equal to the width of the shoulders.
  2. Place the top of the forehead on the mat in such a  way that the palms touch the top of the head.
  3. Exhale,bend the knees and raise the legs together from the floor with a gentle swing.First raise the legs close to the hips and keep the balance,
  4. Now unfold the bent legs; stretch the legs and point the toes upwards.
  5. Bend the knees, lower the hips and come back to the original position slowly.

Caution; A person with high or low blood pressure should not do this asana.

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Benefits;

  1. It helps to improve memory , sleep and vitality.
  2. Shirshasana also give relief to cough , cold and sore throat.
  3. It is particularly beneficial in preventing and treating hypertension.

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