Basic Yoga Asanas to Improve Strength

By Himanshu JoshiYogayoga asana, yoga poses

Vira Bhadrasana 1,2,3

As the name of this asana suggests, this asana series strengthen your whole body especially your glutes, things, calves, feel, and the knees as well. These 3 Vira Bhadrasanas are very commonly practiced in Hatha yoga as well as modern vinyasa flow classes as it benefits the whole body to be strong and improve the flexibility at the same time. They may look simple to you, but when it is done with proper alignments, it is intense poses, and it requires a lot of time to perfect these asanas. If you are having a lifestyle that you spend a lot of time sitting on a chair, practicing these 3 asanas everyday even for a short time will bring you so much benefits in your body and the mind.  This asana helps you to clear your mind, and brings more clarity.

Dhanurasana (Bow pose)

Dhanurasana is a Sanskrit word comprising of Dhanush which means bow, and asana means a posture. As the name suggests, the body looks like a bow while performing this Asana. Dhanurasana brings multiple benefits for the practitioner. If you already have a good flexibility, practicing this posture is not difficult, so If you find it easy, try grabbing your feet by bringing your arms above your head and backwards! It strengthens back muscles and gives good stretch to the chest, spine and neck. Bow pose improves blood circulation and relieves one from stress and anxiety. Staying in this asana with steady breathings stimulates the endocrine and nervous system thus rejuvenates the body and the mind.

Bhujangasana (Cobra pose)

Bhujangasana or Cobra pose helps strengthen the immune system by stretching the muscles in the chest and throat, which can help stimulate the thymus gland. The cobra pose opens up your lungs and relieves stress and tension from the back. It also helps tone down abdominal muscles and strengthen spine. The pose can especially benefit those who has a stiff back by improving body flexibility. Also, bhujangasana is great for improving blood circulation and helps one stay active and energized. It also helps in improving oxygenation and helps the cells to get enough oxygen and nutrients. The asana is considered great for mental health and can help one fight depression and anxiety. According to studies, practicing bhujangasana can also help with headaches and fatigue. If you have a tendency to suffer from low moods, bhujangasana can work wonders for your moods too and help you feel good. Bhujangasana is not advised for those who are pregnant, have wrist or rib injury, asthma or have had abdominal surgery.

Surya Namaskar

Surya Namaskar, which is well known as Sun Salutation is one of the very popular asana practices. It is composed of 12 powerful Yoga poses and is a complete package in itself. In this posture, the practitioner gives salute to the Sun which symbolises energy, vitality and life. As each part of the body is involved in Surya Namaskar, it’s a wholesome exercise. Surya Namaskar is also an excellent Asana for shedding weight especially belly fat. It stimulates the nervous system and improves immunity. Making Surya Namaskar part of the daily routine keeps body and mind healthy. The Asana is widely recommended to people of all age groups. For youngsters it is especially beneficial as regular practice improves cognitive functions.