Every women dream of having a healthy as well as amazing, body. But as a house wife, it becomes difficult, you have to look after everything happening at home. But there is a way, a way to a healthy life by doing yoga. By starting yoga at home, you can maintain a healthy lifestyle. Here are some yoga asanas that you can do at home.
Starting Yoga At Home
1Ardha Chandraasana or the half moon pose
This asana is one of the great posture to tone the buttocks, upper as well as inner thighs. It can stretch your tummy side, it can also help to burn off the unsightly love handles and strengthen the core, helping with weight loss.
Try to avoid this asana, if you are having digestive disorders, or a spine injury or even high blood pressure.
- First stand on the feet.
- Then try to raise the hands above the head and clasp the palms together, extending as well as stretching and trying to reach for the ceiling.
- While exhaling, bend sideways slowly from the hips, keeping the hands together. Remember to not bend forward and always try to keep the elbows straight. You will feel a stretch from the fingertips to the thighs.
- While inhaling, come back to the standing position. Repeat this posture on the other side.
2Surya namaskar or sun salutation
Surya namaskar is basically a set of yoga asanas that is being done in the succession. It also has pretty amazing weight reduction properties, since it employs various types of forward as well as backward bending asanas that can flex and stretch the spinal column giving it a profound stretch to the whole body. You may not believe it, but it is a full body workout. It also has a deep effect in detoxifying the internal organs through the copious oxygenation and has deeper relaxing effect. To follow the 12 steps of surya namaskar go here.
3Kapal bhati pranayam
Kapal bhati is basically a form of breathing exercise, which can help to oxygenate the body while strengthening the muscles of the stomach and the abdomen. It can help in giving flat and toned tummy, melts away the love handles and improve digestion.
Try to avoid doing this asana, if you are having high blood pressure, hernia or heart disease.
- First try to sit comfortably on the yoga mat. Keeping the spine erect and the palms on the knees facing down.
- While exhaling, try to pull the stomach towards the spine.
- When you are loosing your stomach muscles, then you can try to breath in.
- Immediately contract the stomach muscles again, while exhaling. The stomach muscles will be doing all the work of pushing out as well as pulling in the air.
- Try to do this exercise for about 50 times, as it can help to increase the number of repetitions you will feel comfortable.
After doing this asana of breathing you can initially feel the soreness around your muscles of the stomach and the abdomen. But it is normal.
4Kumbhakasana or plank pose
It can help to strengthen as well as tone your arms, back, shoulders, buttocks, thighs and abs.
If you are having back or even shoulder injuries or have high blood pressure then avoid doing this posture.
- First lie flat on tummy on the floor or the yoga mat.
- Place the palms next to the face, bend the feet so that the toes are pushing off the ground.
- Now push off the hands and then raise the buttock in the air.
- Keep your legs flat on the floor as far as possible and your neck loose. That is in a downward dog or adho mukha svanasana.
- Inhale and try to lower your torso so that the arms are perpendicular with the floor and the shoulders as well as chest directly over the arms. Also remember to keep the fingers from flaring out and keeping it close together. You can feel the stomach muscles tighten. Then hold the pose for as long as possible.
- To get out of the pose, exhale lowering the body gently on the floor (just like a push up). You can end this asana, either doing the bhujangasana or simply rolling to the side and pushing off the hands to a sitting position.
5Vasishtasana or sage pose
It can help tone your shoulder, arms as well as the core muscles. It can also help to improve flexibility and sense of balance.
- First lie down on the stomach. Then bend the elbows and placing the palms below the shoulders
- Tuck the toes in and push from the floor to straighten the elbows such that the upper body along with the pelvis lift off the floor. Be sure the body is into same alignment as it was while lying down
- Slowly twisting the upper body to left releasing the left hand from the floor. Simultaneously turning the right foot to the outer edge and stacking the left foot on the right. Do not let the hips or the pelvis drop. Holding in the same alignment as it was before.
- Try to look up and stay into the position for at least of five breaths
- Repeat this pose to the other side