How To Practice Fitness Yoga Poses:

How To Practice Fitness Yoga Poses

Fitness yoga can be a great way to exercise and build up your overall fitness levels. It also involves meditating while focusing on your breathing and relaxing all of your body muscles. So, whether you want to strengthen your core muscles or supplement your cardio routine, practicing dynamic fitness yoga will help improve on your overall health. Lastly, yoga workouts will also provide you with mental and physical health benefits. All in all, below are some of the steps you will need to follow in-order to achieve a great fitness yoga exercise.

 

STEP-1: Hot To Develop A Fitness Yoga Routine:

> Include yoga in your entire fitness routine: Yoga actually combines physical strength exercises with breathing and stretching exercises. So, try incorporating yoga as a strengthening exercise for a couple of days per week or use it as a way to stretch and reduce stress before or after a workout. In fact, adults need 150 minutes of moderate aerobic activity and 2 muscle strengthening workouts each week to achieve physical fitness. Moderate aerobic activities include; walking, running, biking, and swimming.

> Go for yoga poses that meet your fitness needs: Yoga poses can target any section of the body. So, pick poses that will help you to work on specific fitness goals. For example, in case you want to increase flexibility in the legs, then try the downward facing dog yoga pose. If you want to improve balance, then try a half moon yoga pose.

> Begin & end with low intensity yoga poses: if you do yoga daily, then consider starting by doing some low intensity poses and then build from there. Likewise, make sure that you always close your yoga routine with corpse pose to end on a relaxing note. For example, start with some sun salutations and then move into standing poses like the warrior pose, and backbends or headstands.

> Incorporate yoga poses that complement your cardio workout: Doing complementary yoga poses before and after your workout can help to speed up recovery from tough workouts. So, try adding a couple of complementary yoga poses to your current exercise routine. For example, runners should do a pose that targets legs like the lying big toe or single leg forward bend. Elliptical users should start with a twist pose like the sitting spinal twist. Bike riders should first stretch to increase lung capacity by doing the king dancer pose.

> Modify yoga poses to make them intense: Increasing the intensity of yoga poses will help improve your fitness results. So, if a pose feels too easy, then try to modify it so that it is harder. However, ask a yoga instructor if you are not sure on how to increase the intensity for a yoga pose.

> Workout for desired amount of time: Decide on what amount of time is realistic for you and use that time to work on the yoga-poses that you want to perfect. Additionally, try doing yoga for 15 minutes before you take a morning shower or before getting into bed.

> Do yoga-poses that increase flexibility & strengthen joints: Some yoga-poses can help keep your muscles long and lean which can be very beneficial if you practice sports like football or running where you have to put significant pressure on your joints. In fact, yoga can strengthen joints that often can cause pain like knees, hips and ankles.

> Use yoga as a cool-down exercise: After working-out your body with intense cardio exercises like biking or running, try adding yoga as an extended cool down routine. This will help your muscles to stay loose and protect you from further injury. In fact, building up core muscle strength through yoga has been proven to improve on the endurance of runners as they train.

> Join a yoga class: Learning from a trained yoga instructor will help you find the best poses that can work perfectly for your body. So, look for classes offered at your local gym, community center or yoga studio. Most classes will focus on a constant flow between poses so your heart rate remains active.

 

STEP-2: How to Practice the Right Yoga Poses:

> Do yoga-poses that test your muscles: Focus on yoga-poses that strengthen the core muscles in your back, shoulders and abdomen. In fact, practicing these yoga-poses will help you tone flabby muscles and improve your overall body posture.

> Do a chaturanga yoga-pose: This yoga pose is similar to a modern push-up and it will help to strengthen your arms, abdomen, and upper back sections. This pose is very effective at developing your core strength. To do it, place a yoga-mat on the floor and lay with your face-down on it. After, put your hands under the shoulders with your fingers pointing forward in the same direction as your head. Push forward on your toes while fully extending your arms and the rest of your body moves up from the mat. Keep the head and neck in a straight line with your spine while making sure your hips do not wobble to the side. Keep the abdominal muscles pulled in and centered while you complete this yoga-pose. Repeat the process of lifting and lowering your body for 10-20 times. Additionally, breathe in as you lift up and exhale as you lower back down to the mat.

> Perform the balancing table yoga-pose: To do this, lay to the floor on your mat with your knees bent on the ground and arms underneath the shoulders. You should resemble the shape of a table with your back forming a table-top while arms and legs serving as the legs of the table. Keep the legs a hip width apart and your palms directly under your shoulders with your fingers pointed forward. Raise your right arm forward to shoulder height and your left leg out and backwards. Hold both your arm and leg in an extended pose for 2 seconds but your arm and leg should be lifted to the same height so that your spine is neutral. After, lower your right arm and left leg back into the pose that resembles the shape of a table. Repeat the process but with your left arm and right leg this time. Alternate the combination of lifts for 5-10 times on each side. In fact, this pose will strengthen your abdominal and lower back muscles.

> Do a downward facing dog pose (DFD): During the DFD, your body will resemble a standing triangle. In fact, this yoga-pose will strengthen your back, arms and legs. To do it, start by laying on a mat using hands and knees but your knees should be below your hips and your hands should be facing slightly forward under your shoulders. Inhale and push your knees up and back and your arms up and forward. After, push your tailbone and butt up to the sky. Likewise, keep the legs balanced on the balls of your feet and don’t round the spine as you push upward. Hold the pose for 1-3 minutes depending on the strength of your core muscles, arms and legs. Exhale as you bring the body back into a table top position. Lower the arms and bring your legs back to the ground so that they are underneath your hips again.

> Tryout the bow pose: This yoga-pose is good for strengthening muscles in your back, legs, butt and shoulders. To do it, lay down on a mat with your stomach and face facing towards the ground. Bend the legs at the knees and reach your arms backwards to grab the feet. After, raise your upper body and extend your feet upwards so that you form the curved shape of a bow. Keep the stomach pulled inwards and make sure your shoulder blades are not raised up by your ears, but are down and back.

> Perform the Warrior I Pose: This is a full-body yoga pose that will strengthen your abs, thighs and arms. To do it, begin by standing with feet placed underneath your hips while next to each other. After, position your left leg 4–5 feet (1.2–1.5 m) to the left of your right leg and then rotate your feet and your torso so that you are facing the left. Bend with your left knee so that it extends over the left toes. Keep your right leg straight behind you then reach your arms upward to the sky with your fingertips pointed upwards. Let your eyes follow your fingers and then hold this pose for 30 seconds and repeat for 5-6 times.

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