Freak Yoga Asanas to Tone your Lower Body

The literal meaning of ‘Utkatasana’ is, powerful posture or intense posture. Well, ‘Utkatasana’ has been just as same as sitting, in an imaginary chair. Sitting in a chair may seem easy and comfortable. But sitting in an imaginary chair is quite difficult and challenging!

To perform this yoga:

• First stand straight, with your feet slightly apart.
• Try to stretch your hands in the front with your palms facing downwards. Try not to bend your elbow.
• Try bending your knees and gently push your pelvis down, like you are sitting in an imaginary chair.
• Try to be comfortable, to get a better feel of this pose. Try imagining that you are reading a newspaper or working on your laptop, as you are in this pose.
• Remember to keep your hands parallel to the ground.
• Be aware to sit straight, and lengthen your spine.
• Keep breathing normally.
• Try to sink deeper into the pose, by gradually going down. But be sure that your knees don’t go beyond your toes.
• Try to keep you going down slowly, and later sitting into Sukhasana or cross legged posture. You can even lie down on your back and try to relax.

Benefits:

• It can help in building hips, spine and chest muscles.
• It can also help in strengthening the torso and lower back.
• It can tone the thigh, leg, knee and ankle muscles.

Note:

• Avoid this yoga pose, if you have arthritis, knee problem or damaged ligament, knee pain, headache or insomnia
• Women should not perform this yoga pose during periods.
• Practice under expert guidance.

Yoga For Menstrual Disorder

The name ‘Virabhadrasana’, means fierce warrior pose. This ‘asana’ is replica, of mythical warriors.

To perform this yoga:

• Stand in ‘Tadasana’ or Mountain Pose. While exhaling try to step four feet apart. Then raise your arms parallel to the floor and tries reaching them on the sides. Shoulder blades wide and palms facing downward.
• Try turning to right, slightly and also your left foot to the left. Try aligning your left heel with the right one. Move your left thigh outward, so that the centre of the left knee can be directly centre of the left ankle.
• While exhaling bend your knee, over the left ankle. Try to anchor this movement of the left knee by strengthening the right leg and pressing the outer side of right heel firmly on the floor.
• Try stretching your arms away in between the shoulder blades, which is parallel to the floor. Do not lean on the left thigh torso. Try keeping the sides of the torso long and shoulders directly over the pelvis. Try pressing your tailbone towards the pubis and turn your head to the left and look over the fingers.
• If you can, then try to stay for 30 seconds to one minute. Try come to the previous position while coming up. Also try repeating the process, maintaining the same amount of time.

[Read – Hatha Yoga for Beginners]

Benefits:

• It tones and strengthens the leg and ankle muscles.
• It can also help in stimulating abdominal organs.
• It can help in increasing stamina.
• It can also help in relieving from back pain.

Note:

• Avoid if you are having Diarrhea or High Blood Pressure
• Also try avoiding if you have Neck problem
• Practice under expert guidance.

In Sanskrit, ‘Nat’ is synonym to dance and ‘Raja’ is synonym to the king. So, this pose is known as ‘Natarajasana’ or Lord Of The Dance Pose. This can help in improving the balance of the body and concentration.

To perform this yoga:

• Stand straight on your yoga mat.
• While inhaling try to bend your right leg backwards slowly and hold onto that position with your right ankle with your right hand. As it is shown in the picture.
• Try to move your right leg upward as much you can. Don’t force.
• Try extending your left arm right out in front. Beginner’s can take help from another person.
• Try holding this posture for 20 – 30 seconds, while breathing normally. Try to slowly come back to the previous position.
• Repeat this with your both the legs and try to practice for three to four repetitions.

Benefits:

• It helps in strengthening the legs, ankles, hips and chest.
• It can also help in reducing weight.
• It can stretch the groin, thighs and abdominal organs
• It also helps you in improving your balance, posture and digestive system.
• It can help in relieving stress as well as calms the mind.

Note:

• If you have, low blood pressure, spine, leg, knee or neck problem, try to avoid this pose.
• Women should not perform this yoga pose during periods.
• Practice under expert guidance.

In Sanskrit ‘Upavistha’ is, synonym to seated or sitting and ‘Kona’ means angle. So, the seated wide angle pose opens up and stretches out your hips, hamstrings, shoulders, back and the inner thighs. This pose is an excellent workout, for overall flexibility, and it can also improve circulation in the pelvic and abdominal areas.

To perform this yoga:

• Try to slowly sit with your legs fully stretched forward, and your toes and feet pointing up.
• Slowly try to separate the legs in a V shape with knees facing the ceiling.
• While inhaling, raise your arms over your head and lengthening the spine.
• Try keeping the spine straight and bending forward from the hips.
• Slowly move the hands forward between the legs. Then while exhaling slowly, try placing the hands in front of you and palms pressing down on the floor.
• Try to keep your back straight and if possible try bringing your chest bone parallel to the floor.
• Try contracting the abs and thighs and continue pressing through the feet.
• Try holding the pose for ten to sixty seconds.
• And last but not least, try repeating for two to three times.

Benefits:

• It can help in opening up and stretching the buttocks and the spine.
• It can also reduce pelvis congestion.
• It can stimulate the entire pelvic region, which also includes the ovaries.
• It can also tone and strengthen the spine.

Note:

• If you have back injury or having chronic back pain, try to avoid this pose.
• Or if you feel a tear or pull in the hamstring, immediately stop doing this pose.
• Or if you are pregnant, have an injury in your lower back or have herniated disk, do not perform this pose.
• Practice under expert guidance.

Read – Yoga Asanas For Flat Belly

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