Introduction
In the modern world where demands on our time and energy are high. Maintaining stamina is very important. Fortunately, yoga provides a holistic approach, combining postures, postures, and relaxation techniques to increase stamina.
Here we are going to share 5 yoga poses and their benefits that can effectively increase your stamina and vitality. By practicing it regularly you can increase your stamina.
So let us know about those Yogasanas and their benefits in detail.
Yoga Poses To Increase Stamina
1. Virabhadrasana I
You should follow the steps below to get the maximum benefit of this yoga pose
How to do
1. Stand up straight and spread your legs three to four feet apart. Place your right foot in front and your left foot behind.
2. Now make sure that the heel of the right foot is aligned with the center of the foot. Bring your right leg out to 90 degrees and get the left in fifteen degrees.
3. Raise your arms to the sides up to your shoulder height and keep your hands parallel to the floor with palms facing upwards.
4. Exhale and bend your right knee so that the line between your knee and your ankle is straight. Don’t let your knee go past your ankle.
5. Presently shift your look to your right side.
6. As you move into the pose, stretch your arms further down and join your palms above your head. Look at your palms and gently push down your range.
7. Pose with determination like a warrior and keep a smile on your face. Breathe normally and keep going down.
8. Come up with a breath.
9. Exhale and gently bring your arms down by your sides.
10. Repeat this asana on the left side, keeping your left leg in front and right leg behind.
Benefits of Virabhadrasana I
- This asana is known to strengthen and tone the lower back, arms and legs.
- It helps stabilize and balance the body as it increases stamina.
- Virabhadrasana is a great asana for those with desk or sedentary jobs. Which stimulates the metabolism and also restores the spine.
- This asana helps to relieve frozen shoulders.
- It helps to release tension from the shoulders almost immediately.
Read More 13 Amazing Surya Namaskar Benefit & How To Do It!
2. Dhanurasana or Bow Pose
You should follow the steps below to get the maximum benefit of this yoga pose
How to do
1. Sleep on the stomach with legs apart and hands in line with the hips and by the side of the body.
2. Bend your knees and hold your ankles with your hands behind you.
3.Inhale, lift your chest off the floor and pull your legs up and back.
4. Look straight ahead with a smile on your face.
5. Hold the pose by paying attention to your breath. Your body is now curved and stiff like a bow.
6.You should continue to take long deep breaths as you relax into the pose. But bend as much as your body will allow you to.
7.After twenty seconds slowly lower your legs and chest to the floor as you exhale. Release the ankles and relax.
Benefits of Dhanurasana (Bow Pose)
• Strengthening back and abdominal muscles.
• Stimulation of reproductive organs.
• Opens the chest and neck and shoulders.
• Toning leg and arm muscles.
• Adding more flexibility to the back.
Read More 5 Effective Yoga Poses to Build Strength in Your Arms
3. Utkatasana
You should follow the steps below to get the maximum benefit of this yoga pose
How to do
1. Exhale while bending your ankles and rock your hips back as if you were sitting in a chair. Draw your lower abdomen in and up to support your lower back.
2. Keep your hips back instead of your knees forward, so you can see your toes.
3. Soften your shoulders as you inhale as you lift your hands up around your ears.
4. Sit down and reach up for five to ten breaths.
5. Exhale to return to Tadasana, as you press your legs down to straighten your legs and then bring your arms down by your sides.
Utkatasana Benefits
• Strengthening and stabilizing the legs, ankles and feet.
• Strengthening the abdominal muscles and lower back.
• Opens and stretches the chest and shoulders.
• Improve confidence and focus.
• Utkatasana is a great asana in which Mula Bandha and Udiyana Bandha are practiced to create lightness and tone the muscles of the lower abdominal floor and the lower abdomen.
Read More 7 Effective Yoga Asanas For Mental Health
4. Balasana
You should follow the steps below to get the maximum benefit of this yoga pose
How to do
1. Sit on your heels with your knees spread apart on the mat and lower your head towards the floor.
2. Extend your arms either in front of you, at your sides, or under your forehead.
3. Breathe into your lower back.
4. Stay in this resting pose for thirty seconds. 5. Exhale to come out and roll vertebra with vertebra or return to sitting with a straight spine.
Benefits to Balasana
• Hips, thighs, and lower back, ankles and knees are stretched.
• Helps to relieve fatigue.
• Calming the mind and body.
5. Boat Pose
You should follow the steps below to get the maximum benefit of this yoga pose
How to do
1. Sit with knees bent and feet on the floor. Keeping your hands behind your knees, bring them to your chest and engage your back muscles as you inhale.
2. Pull your lower abdomen in and up, keeping your inner thighs engaged.
3. Raise your legs up to about the knee, tipping into the back of your sit bones. Toes should be spread apart.
4. Keep your hands parallel to the floor.
5. Keep your legs straight to move forward.
6. Hold for two to five reigns, work up to ten breaths.
7. To come out of the pose, exhale and bring your legs down and sit with your spine straight, holding your legs for two breaths.
Benefits of Boat Pose
• Strengthening the stomach
• Strengthening the deep hip flexors
• Toning back muscles
• Improve balance
• Stimulating digestion
Conclusion
In the above session, we have told you five yoga poses and also mentioned their benefits. By practicing them regularly, you can increase your stamina. Also, since the energy demand in your body is high, it can also be fulfilled by regular practice of these five asanas. 5 Yoga Benefits That Can Effectively Increase Your Stamina and Vitality By practicing it regularly you can increase your stamina.
