10 Best Yoga Postures That Can Keep You Fit and Healthy

Everyone around the world is talking about yoga, the new hype in the fitness industry. A few years before, yoga was considered to be popular only among saints and elderly persons. Yoga has now taken a deep-seated place in the heart of the young brigade. We have taken out some of the best yoga postures for you. Let’s learn them.

Yoga doesn’t only keep you fit, but it also has many long-term effects when you make this an important part of your lifestyle.

The health benefits of yoga are diverse. The body wants and welcomes active movement. However, the physical effects of different forms of yoga, as reported by millions of people who practice yoga, go far beyond that. They experience improved stability in the spine and joints, increased blood supply and oxygen, stronger posture, coordination, toned and reinforced muscles, reduced body toxins, strong immune system response, etc. 

10 Yoga Postures To Do Every Day

This 10 yoga postures will keep you fit and healthy:

1. Ardha Matsyendrasan (half spinal pose)

This yoga posture makes the spine more stable and strengthens the muscles on your side. It also tones the abdominal muscles and opens the region of the chest.

How to do:

• Sit straight, spread your legs in front of you. 
• Bend your left leg and try and touch your leg to your right bum. 
• Bring your right leg out of your left knee. 
• Touch your knees to the ground. Hold your back straight. 
• Exhale and turn the upper body to the right side. Hold your right legs with your left hand, and put your right hand on your spine. 

2. Dandasana (plank pose)

This yoga posture is a perfect way to strengthen the heart. It helps to burn fat and calories from your belly and increase your abs, butt, and thighs’ total productivity.

How to do:

• Lie down on your belly and put your elbows under your shoulders. 
• Get in the push-up pose and place your forearms on the ground. 
• Inhale and raise your body off the floor with the help of your hands and toes. 
• Squeeze the gluteus and tighten the abdominal muscles. 
• Hold your neck and back straight. Keep the posture for 5-7 abdominal breaths. 
• Exhale and let go of the posture. Repeat 3 times. 

3. Kapalabhati ( Skull Cleansing technique)

Kapalabhati balances and improves the nervous system and the digestive organs. It’s a vital method to release extra fat, burn calories, and reduce stomach fat. Rapid and rhythmic movements strengthen the abdominal muscles and ensure adequate circulation to the abdominal organs.

How to do:

• Sit in a comfortable spot with your knees on your hand. The spine, neck, and shoulder should be level. 
• Start with deep inhalation and stretch of the belly. Exhale forcefully in strokes of abdominal contraction (flapping movements of the abdominal muscles) for up to 40 to 60 strokes. 
• After each round, breathe to relax. Repeat the Kapalabhati 3-4 rounds. 

Note: Keep in mind that you should not perform this pose on an empty stomach or if you have just had surgery, hypertension, anxiety, or pregnant, even if you have a menstrual cycle.

4. Naukasana (boat pose)

This yoga posture increases the abdominal muscles’ efficiency, is helpful for digestion, and decreases abdominal fat. It also strengthens the muscles of the belly and legs.

How to do:

• Lay down with your legs on your back. 
• Keep your hands on your thighs or the floor next to your thighs. 
• Inhale and lift the head, arms, and head in a straight line from the floor at a 30-degree angle. Keep the toes pointed upward. 

5. Dwi Pada Uttanasana (both leg raise pose)

This yoga posture reinforces the heart and is an important way to remove excess fat across the belly. It works on the gluteus and quadriceps muscles.

How to do:

• Lay flat on your spine, keep your hands close to your buttocks or under your buttock (palms down). 
• The legs should be straight, and the toes should be flexed. 
• Inhale and extend both legs at a 90-degree angle when extending out the belly. 
• Exhale and raise both legs to a 45-or 30-degree angle when contracting the belly. 
• Do 5-8 motions and keep the legs at each angle for 5-7 abdominal breaths. 

6. Tree pose

If you’re new to the world of yoga, practising this posture is a nice way to start. It’s going to improve your balance and show you how to relax. 

How to do:

• Start with your legs together, then slowly raise your left knee, grasp it.
• Then put your left foot on your inner upper thigh or inner lower calf (be sure to avoid your knee area) 
• And bring your arms up to the sky, palms together. 
• Keep on for 8-10 breaths, then switch sides.

7. Dhanurasana (bow pose)

This yoga posture is helpful in weight loss, enhances metabolism and appetite, and promotes blood circulation. It makes your back flexible, too.

How to do:

• Lay flat on your stomach. 
• Arc your hands back and hold your legs. 
• Try to pull yourself backwards. You can feel the extension of your arms, stomach, and legs. 

8. Bitilasan (Cat-cow pose)

This yoga posture warms the body and gives the spine endurance. The pose extends the back torso and neck and protects the internal organs.

How to do:

• Start by putting your hands and knees in a tabletop position. Making sure your knees are set directly behind your hips. 
• Your wrists, elbows and shoulders should be in line, perpendicular to the ground. 
• Center your head in a neutral position. 
• When you inhale, raise your shoulders to the ceiling, allowing your abdomen to sink to the floor. 
• Pick your head up and look straight. Exhale and regain the neutral position.

9. Bhujangasana (cobra pose)

This yoga posture increases the versatility of the back and tones of the abdomen, neck and shoulders. It increases blood pressure and reduces weakness and tension.

How to do:

• Lay flat on your stomach on the floor. 
• Place your hands on your shoulder. 
• Force yourself up and look up to the sky. 
• You can feel the stretching in your stomach. 

10. Paschimottanasana (head to toe)

Paschimottanasana stretches the calf and hamstring muscles, helping to improve circulation. It elongates the spine and gives it a nice stretch. It also controls the nervous system’s essential resources and maintains healthy access to the internal abdominal organs.

How to do:

Hold your hands on your toes, bending your elbow outwards or downwards. Your awareness should be on your abdominal breathing in the final place. 

Final Thoughts

Spending 10 to 15 minutes a day on these simple yoga postures will improve your health and mind. With time, you can see the beneficial impact of consistent practice in these stretches on your longer practice sessions.