10+ Best Yoga Asanas to increase Stamina.
To live the life to it fullest, you need a lot of stamina. There are many workouts which can help you in that. But, Yoga is one spiritual art which gives long-term benefits and is easy to integrate into your daily lifestyle. Do these 10+ Yoga Asanas to increase Stamina and you will see a massive improvement in your daily routine.
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1. Sun Salutation (Surya Namaskar):
Sun salutation is a series of 7 postures which form an excellent cardiovascular workout. Sun salutation warms up your body and helps you to remain fit. Here are the 7 poses:
2. Naukasana (Boat Pose):
Boat pose is perfect to shred extra fat on your body. It Strengthens abdominals, hip flexors, and spine. It Relieves stress and improves digestion.
Image credits: KennguruIn Boat pose, you lie down on the floor then raise your hands and feet up to a same level from the floor. Boat pose makes the core strong.
3. Child Pose(Bālāsana):
Balasana gently stretches the hips, thighs, and ankles. It calms the brain and helps relieve stress and fatigue. If you have back and neck pain then this Yoga can benefit you.In Child pose, the body faces the floor in a fetal position. The knees and hips are bent with the shins on the floor. The chest can rest either on the knees and the head is stretched forward towards the ground. The forehand can touch the ground with the arms stretched forward.
4. Straddle Pose (Upavistha Konasana):
Straddle Pose opens the hips, groin, and the back of thighs. Including this Yoga in your routine will give benefit to your stamina level.
To do the straddle pose, from a sitting position, spread your legs apart until they won’t go any further. Then bend forward with your hands in parallel and touch the ground with your Nose or just bend as much as you can.
5. Goddess Pose (Utkata Konasana):
This Pose Stretches your hips, groin, and chest. Strengthens muscles like the core muscles, the quadriceps, and inner thigh muscles.
To do this, Stand straight and make some distance between both feet. Then bend the legs from knees while also stretching your hands. See the photo for better explanation.
6. Side Angle Pose (Parsvakonasana):
Side angle Pose involves using many muscle groups like legs, ankles, groin, chest, lungs, shoulders, spine, and the abdomen. This pose includes twisting and revolving which opens the chest, this enhances lung capacity and tones the muscles of the heart.
It is performed by facing left and then right while keeping one leg bent and one stretched. When the right leg is stretched then the right arm is also stretched. See the photo for better explanation.
7. Plough Pose (Halasana):
Halasana stretches muscles of calves and thighs. Resulting in greater leg flexibility and It Stimulates the throat, lungs and abdominal organs. It also Promotes good digestion.
To perform it, lie on the floor, lifts the legs, and then places them behind the head. See the photo for better explanation.
8. Camel Pose(Ustrasana):
Ustrasana improves core strength, stamina and spinal, hip and shoulder flexibility. It makes our body fit and active.
Camel pose includes a deep backward bend which is not suitable for everyone. Start in a high kneeling position with your palms pressing into your low back to support the spine. Press the tops of the feet into the floor as you press your pelvis forward and lift your belly. Bends backwards and lift the chest. The head should fall all the way back. In full variation of the pose, arms reach back to touch your heels.
9. Upward-Facing Dog Pos (Urdhva Mukha Svanasana):
This pose improves posture, strengthens the spine, arms, wrists. It stretches chest and lungs, shoulders, and abdomen which help in increasing the stamina. And, it stimulates abdominal organs.
Begin by lying face-down on the floor. The tops of your feet should rest on the mat — do not tuck your toes, as this can crunch your spine. Now your upper body(chest) by stretching your arms. Do it gently or you will crunch your spine. See the photo for better explanation.
10. Bridge Pose (Setu Bandha Sarvangasana):
Bridge pose stretches the chest, neck, spine, and hips. It strengthens the back, buttocks, and hamstrings. It also Improves circulation of blood.
TO perform this, Lie flat on your back with arms at your sides. Your Legs should be perpendicular to the ground while lifting your hips. Lift your hips as high as you are able without breaking position. Hold this pose for 5 to 15 breaths.
11. Upward-Facing Bow Pose (Urdhva Dhanurasana):
Urdhva Dhanurasana also known as Chakrasana helps to tone and strengthen muscles in the back and calves. It helps in relieving tension and stress.
To perform this, hands and feet on the floor, and the abdomen arches up toward the sky. It may be entered from a supine position or through a less rigorous supine backbend. See the photo for better explanation.
12. Kapalbhati Pranayam:
It helps dissolve toxins and waste matter. It improves digestion, Improves the function of kidneys and liver. It also helps in increasing stamina and endurance.
First, sit on the Padmasana pose and then take a deep breath using both nostrils. Now Exhale through both nostrils forcefully until you feel some pressure in your stomach. Repeat the process for 5 minutes.
13. One-Legged Pigeon Pose (Eka Pada Rajakapotasana):
Pigeon Pose stretches the thighs, groins, and abdomen. It improves digestion. Bring your right knee forward to the floor just behind your right hand.
Your right foot should be in front of your left knee and shin on a 45-degree angle on the floor. Align the ankle and shinbone. In the end, your pose should look like this (see the photo for better explanation.) Follow this link step by step guide to do this pose.
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