FULL BODY YOGA WORKOUT

Yoga is originated in ancient India. It consists of postures, breathing exercises, and meditations. It is the best practice for physical, mental and spiritual healing.

As Gurudev Sri Sri Ravi Shankar says, “Yoga is not just exercise and asanas. It is the emotional integration and spiritual elevation with a touch of a mystic element, which gives you a glimpse of something beyond all imagination.”

 

I love yoga exercises. It helps me to control body and mind. I have my full body yoga workout which includes yoga practices for head to toe and from mind to soul. Today, I have decided to list down some of them and share with you all.

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Corpse Pose or Shavasana-

This pose is usually performed at the end of the yoga practice but I perform it in the beginning as well. This pose is achieved by lying on the back with the legs spread as wide as the yoga mat and arms relaxed to the side. The eyes are closed and the breath is deep. The whole body is relaxed and feels each breath.

It rejuvenates the body, mind, and spirit. 

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Ardha Halasana or Half Plough Pose-

Lie down on the yoga mat, just relax for a few seconds then inhale slowly to raise your one leg upwards. your leg should be perpendicular to the ground and should not bend. hold your breath and posture for a few seconds. now exhale slowly and bring your legs again towards the ground. Repeat the same with another leg and complete 3 – 4 cycles.

It Improves digestion and appetite, blood circulation, Cures menstruation disorders, Stimulates abdominal organs, Reduces belly fats, Tone the thigh and hip muscles overall abdominal muscles.

Uttanpadasana or The Raised-leg Pose-

Lie down on your back and breathe normally. place your hand on either side and palms should be facing down. inhale slowly and lift the legs at 45 – 60 degree from the ground. hold this posture for 15-20 sec and feel the pressure in lower abs. Breath out and relaxes your posture by lowering legs,  repeat this for 3-4 times daily.

It Cures stomach disorders like acidity, indigestion, and constipation, Strengthens the abdominal organs, back, hip and thigh muscles, Cures back pain, tone the stomach muscles, Helpful for losing weight, Good for diabetes patients, Improve the function of reproductive organs.

Pavanmuktasana or Wind Liberating Pose-

Lie flat on your back on a smooth surface, ensuring that your feet are together, and your arms are placed beside your body. take a deep breath. As you exhale, bring your knees towards your chest, and press your thighs on your abdomen. Clasp your hands around your legs as if you are hugging your knees. hold the pose while you breathe normally. Every time you exhale, make sure you tighten the grip and Every time you inhale, ensure that you loosen the grip.

It strengthens the abdominal muscles and massages the intestines and internal organs of the digestive system, therefore releasing trapped gases and improving digestion, strengthens the back muscles and tones the muscles of the arms and the legs, improves the circulation of blood in the hip area.

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Kativkrasana  or spinal twist on back

From Shavasana bring your legs together. Spread your hands wide perpendicular to your shoulders. Bring your heels close to your buttocks and spread your feet wide. Twist your lower body to the right, attempting to get both the knees to touch the ground, while turning your head towards left. Hold. Repeat it on the other side.

It helps in reducing belly fat and strengthen the spine.

Ardha Salabhasana-

Lie on your stomach with your legs straight and arms stretched forward, Inhale and raise one leg. Keep the shoulder in line with the ear, and the raised leg in the center of the bodyline, Hold the position for 10 – 30 seconds. Exhale and lower the leg. Repeat on the other side.

This pose Strengthens the arms, shoulders, muscles of the back, especially the lower back and abdominal muscles, Stimulates the autonomic nervous system, Stimulates appetite and the digestive process, balances the functioning of the liver and other abdominal organs, and alleviates stomach disorders

Dhanurasana or Bow pose-

Lie on your stomach, hold both feet with your hands making a back bend like a bow. Pull both feet slowly, as much as you can. Keep the pose stable while paying attention to your breath. After 1-20 seconds as you exhale, gently bring your legs and chest to the ground and relax.

 This pose strengthens the back and the abdomen at the same time. it helps in reducing fat around the belly area. It is beneficial specifically to women as it improves the reproductive system and helps improve menstrual disorders. 

Tadasana (In standing position) –

Stand straight on the ground, and take a small gap between your feet, take a deep breath. Raise your both arms upward by interlocking your fingers. Now come on the toes by raising your heels simultaneously.Feel the pressure of stretching from toes to fingers.

Try to maintain this pose as long as you can with slow and deep breathing.Now come to the original position.You can perform the number of rounds as per your convenience after having relaxation for a while.

This pose is good for regulating the menstrual cycle. it cures the problems related to indigestion and give strength to arms and legs. Helps to remove lethargy from the body. It reduces the problem of flat feet.

Pada hast asana-

Just stand firm and straight, inhale and stretch your hands upwards as much as possible. While stretching does not bend your neck forward. Turn your palms forward. Now slowly exhale and start bending forward with the lower back. keep your legs straight, do not bend your knees.

keep your whole back and hands in one line as your upper body make an angle of 90◦ with your legs. keep your breath normal.Remain in this position at least for 15-30 second.

Pada hast asana is very effective practice to remove abdomen fat and to increase the height.

I have explained most easy and effective asanas from my workout regime. If want to know the full yoga workout that I follow. Watch the video on youtube. it takes around 40 to 45 minutes to complete this routine.

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