Are you wondering if yoga workouts can help you reach your fitness goals? The answer is, of course, yes! Yoga workouts contribute largely to body fitness and stress management simultaneously. Research also shows that frequent yoga exercises enhance your overall well-being, i.e. by making you sleep well. Here are some of the ways in which yoga helps meet your specific fitness goals:
- Increases flexibility and overall motion
- Strengthens and sculpts your muscles
- Contributes to weight loss
- Improves breathing
Ready to try out yoga? This article will guide you on some of the best poses that most yoga trainers and instructors recommend.
1. Downward-Facing Dog
The downward-facing dog stretch is everyone’s favorite yoga stretch. The position enhances overall flexibility but primarily focuses on the hips and shoulders. This yoga pose is often done to tone your arms, spines and legs.
- Place your hands on the floor with palms down.
- Lift your hips and buttocks with your head in between your arms.
- Stretch your heels a bit.
- Make it dynamic and move continuously while inhaling and exhaling.
2. Side Oblique Stretch
Side oblique stretch is a perfect position for anyone doing yoga for the first time. It is a simple stretch meant to lengthen one side of your body to keep you fit. It majorly focuses on your hips and obliques.
- Stand with your feet wide apart.
- Lift one hand over your head; your palm should face inwards.
- Lean to the other side for eight seconds before switching the arms.
Is your back stiff? The cat-cow position will awaken your spine and increase its mobility. It also helps to relieve back and muscle pain. Most yoga instructors recommend repeatedly doing the cat-cow pose about 5-10 times for the best results.
- Get on your knees on all fours like a cat or cow.
- Your hands should be precisely below your shoulders, likewise to the knees and thighs.
- Look towards the floor and move your abs in and out.
- Make the stretch dynamic.
4. Crescent Pose
Crescent pose, also known as the high lunge, allows you to find balance while engaging your hips, groin, thighs and knees. The balancing aspect contributes to increased flexibility and strengthens the overall body.
- Stand with one leg in front and the other behind.
- Drop your front knee to form a 90-degree angle (the back leg should remain straight).
- Raise both arms directly to the ears.
- Lift your chest while breathing in and out.
- Bend while lifting and lowering your arms continuously eight times.
5. Baby Pigeon Pose
Baby pigeon is another good position for specific fitness goals. Women love this pose because it helps open hips and boosts their flexibility. Whether you are running, lifting weights or doing cross fit, this type of exercise is a must-do; it enhances performance by keeping your muscles strong.
- First, kneel on your knees.
- Move your right knee in front in between your arms.
- Straighten the other leg behind with the toes on the floor.
- Stay upright the whole period.
- Push your front leg up and down while lifting your upper body.
- Slowly inhale and exhale while stretching. Do this up to five times.
The yoga postures mentioned above will challenge your overall flexibility, muscle strength and stability. People of all ages and all fitness groups can do these basic stretches. Furthermore, they work perfectly for all budgets and schedules.