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Yoga poses for cognitive, somatic and inner peace!

A healthy mind and body is very necessary keeping in mind the current lifestyle and competition. The constant race to be better than others disturbs our physical and mental condition drastically. Yoga is a relaxation practice followed since ancient times when there was no gym or workout studio.

It is a spiritual form of exercise that has the capacity to heal pain and enhance smooth body functioning. There are infinite benefits of yoga and it’s not just limited to weight loss. Yoga gifts body flexibility, increases stamina, sustains metabolism rate and gives instant zeal and livelines. Following are some yoga poses for body relief.

Yoga pose for Belly fat reduction

1. Lying leg raise

Take a plain bench and lie on the back keeping both the hands to side of your stomach. Raise both the legs up by holding at the sides of the bench for support and make a linear 90° angle. Hold for 45 seconds and then release slowly. Repeat the process twice.

leg raise exercise

2. Reverse crunch

Take a sturdy bench lie flat on your back with both hands under the hips bend the knees slightly and move slowly as you reach up. Hold for 45 seconds and then release.

reverse crunch

3.Flutter kicks

 

Spread a mat on the floor. Lie on your back with both hands on the sides of the stomach. Lift your leg slightly up in the air and start kicking it like its done in swimming. Kick for 45 seconds and then release.

flutter kicks

4.Jackknife position

 

Spread a mat on the floor sit on it with legs left straight and hands raised up above the head. Raise your hands with body and legs simultaneously. Repeat the process twice.

jackknife

 

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Yoga poses for thigh strengthening  

1. Standing leg raise

Stand straight lift either side of legs and kick it from down going upwards. Kick for 60 seconds and then release. Repeat the process with the other leg twice.

Standing leg raise

2. Lying leg lift

Spread a mat on the floor. Shift to any side left or right and lift either side of the legs and kick backwards from down to up. Kick for 30 seconds and then release slowly. Repeat the process with the other leg twice.

Lying leg lift

3. Donkey kicks

Spread a mat on the floor sit in the donkey pose with knees bent and hands supporting the body. Lift either side of the legs and kick backwards. Kick for 30 seconds and then release slowly. Repeat the process with the other leg twice.

donkey kicks

4. Sumo squats

Search a spacious space with no blockage around. Stand straight widen your legs with toes pointing sideways. Bend your knees and put pressure on the hips as if sitting on the chair. Go up and down for 30 seconds and then release slowly. Repeat the process twice.

Sumo squats

Yoga poses for Back aches

1. Downward facing dog

Spread a mat bent your body down putting the weight on the legs and hands. Raise your bump as much as possible hold for 30 seconds and then release slowly. Repeat the process twice.

Downward facing dog

2. Pigeon pose

Spread a mat on the floor sit on it fold one side of the leg and stretch out the leg straight putting the strength of your body slightly on the hands. Hold for 30 seconds and then release slowly. Repeat the process twice.

Yoga poses

3. Cat and cow pose

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Spread a mat on the floor sit on it. Now sit in a cow pose with legs bent and body weight slightly on the hands. Now raise your body and head up while coming down crunch your body making it a cat pose. Hold both the pose for 15 seconds and then release slowly. Repeat the process twice.

Yoga poses

4. Child’s Pose

Spread a mat on the floor sit down.bent your knees and sit on your legs. Bend your upper body and sleep on the mat with hands raised ahead in linear position. Hold for 20 seconds and then release slowly. Repeat the process twice.

Yoga poses

Do you know any other yoga poses for beginners, let us know in the comments section!

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