Are you troubled by body stiffness and joint pain? Just do these 12 yoga asanas for 15 minutes every day, your body will become flexible and agile: – ..
New Delhi. Today’s fast-paced life and ‘sedentary lifestyle’ of working for hours sitting at a desk has made our body age prematurely. Stiffness in the back after waking up in the morning, strain in the neck and pain in the muscles at the end of the day have now become a common problem. If you are also troubled by this ‘stiffness’ of the body, then you do not need to sweat for hours in the gym. Health experts believe that Soft and Gentle Yoga Some easy exercises can make your body re-energized and flexible.
Why is gentle yoga important? How does it affect the body?
Gentle yoga does not mean forcibly stretching the body, but gradually loosening the muscles in coordination with the breath. When we sit in the same posture for long periods of time, tension accumulates in our hips, shoulders and lower back.
Better blood circulation: The slow movements of yoga increase the flow of oxygen to the joints and muscles.
Less risk of injury: It makes your muscles flexible without any strain or injury.
Improvement in Posture: Regular practice helps in getting rid of the habit of sitting bent and the spine becomes straight.
These 12 yoga asanas will change your body: see chart
You can do these asanas at home, anywhere, anytime. Just 10 to 15 minutes will ‘refresh’ your body.
| Yoga Pose | Main Benefit | Scheduled Time |
|---|---|---|
| Cat-Cow Pose | Increases spinal flexibility | 1–2 minutes |
| child pose | Gives relief to lower back and hips | 1–2 minutes |
| Seated Forward Bend | Opens the hamstrings of the legs | 30–60 seconds |
| standing side stretch | Opens the lungs and improves posture | 30 seconds (each side) |
| downward dog | Stretches and strengthens the entire body | 1 minute |
| butterfly pose | Removes heaviness from hips | 30–60 seconds |
| low lunges | Reduces leg strain and stress | 30 seconds (each side) |
| snake pose | Opens the chest and strengthens the back | 20–30 seconds |
| supine twist | Provides instant relief from back pain | 30 seconds (each side) |
| legs up the wall | Relieves leg fatigue and improves blood flow | 1–2 minutes |
| neck stretch | Eliminates stiffness of neck and shoulders | 20–30 seconds (each side) |
| happy baby pose | Completely relaxes the hips and spine | 1 minute |
How does this routine work?
This entire routine works on every part of the body. Where cat-cow And supine twist makes your spine flexible, while butterfly And low lunges Open up those hip muscles that get jammed due to sitting all day. snake pose Great for people who sit hunched over a computer, as it opens up the chest and pulls the shoulders back.
Expert tips to make practice effective
Focus on breathing: While stretching the body, inhale and exhale while stretching.
Do not force: In yoga, one should not feel pain, but rather a sweet stretch. If there is pain, stop immediately.
Get help: If there is difficulty in bending, use pillows, cushions or yoga blocks.
Regularity: Instead of doing a long workout once a week, it is better to do yoga for 15 minutes every day.
These changes will be visible in a few weeks
If you do this honestly, within 2 to 3 weeks you will feel that bending, turning or lifting heavy objects has become easier than before. This not only removes stiffness from the body, but also improves sleep at night because your muscles completely relax while sleeping.
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