Yoga movements offer a form of general fitness, which promotes healthy bones and muscle. It is crucial to stay active amid day-to-day activities, and yoga helps one to keep fit and maintain a healthy body.
Yoga isn’t a laborious exercise. It can be as easy as stretching your arms in bed after waking up. Besides, you can try yoga movements in the comfort of your home if you can’t access the gym. One of the benefits of these movements is that they relax your body and mind. So if you want better sleep, then you can try yoga or get the best CBD gummies for sleep.
The 7 Best Home-Based Yoga Movements for General Fitness
Here are some of the best yoga moves for fitness that you can perform at home right away.
1. The Mountain Pose (Tadasana)
The mountain pose resembles a standing position but is not as simple as it appears. There is a lot that goes on during this posture. The heels root down, and this allows the body to engage the mneuscles of the leg, stack the bones, and align shoulders over the hips.
It helps to improve posture, and when it becomes a routine, it will strengthen buttocks, abdomen, knees, thighs, and back pain. As the basis of all standing postures in yoga, this pose is a perfect starting position and a way to improve posture.
While the mountain pose seems easy, make sure your body is aligned correctly.
2. Downward Dog
Downward dog is a typical posture that people use throughout different styles of yoga. It is a starting point or a resting point between two different yoga styles.
To enter this pose, stand on your knees and hands and ensure that the hands are slightly in front of the shoulders while the knees are directly under the hips. Next, spread the fingers wide and web each finger firmly on the mat or floor.
Next, curl your toes and push your hips high then straighten your legs and arms. The result of these movements is a V-position. Ensure that the back is flat, legs are straight, heels touch the floor, and the head is between the arms.
Research shows that the downward god position is beneficial because it energizes the body, helps to relieve depression and stress, strengthens legs and arms, and stretches hands, arches, and shoulders.
3. Garland Pose (Malasana)
This pose is the best for people who spend most of their time sitting down and would wish to achieve general fitness. Sitting down for longer durations can tighten and shorten the hip flexors, the grown, and inner things, which results in back pain and poor posture.
The garland pose stretches the back, groins, and ankles. Additionally, it opens up the groins and hips. The steps are quite simple, and you can perform them in the comfort of your home.
Begin by standing with your feet a bit apart. Then bend your knees and lower your buttocks to come into a squat position. Put your arms inside your knees in such a way that you achieve a prayer position. Relax your shoulders, keep the spine straight, and the buttocks towards the floor.
4. Staff Pose (Dandasana)
Although the staff pose looks simple, there is more to it than the eye sees. It applies mostly in seated yoga poses, and it resembles a seated mountain pose. It is crucial to ensure the spine is in an upright position when attempting this pose.
The advantages of the staff pose are that it restores flexibility, improves the awareness of the spinal cord, and stretches calves and hamstrings.
Start by sitting on the floor as you extend legs in front. Also, you can allow your back to lean straight on a wall with the lower back not touching the wall. Draw thighs to the floor and flex your feet. Stretch your hands on the floor near the hips and ensure you engage the knee and thigh muscle.
It is recommendable to practice this pose frequently to improve posture and increase strength over time. However, if you experience back strain, feel free to place a blanket under your sitting. Similarly, if the hands fail to touch the ground, put blocks below your hands.
5. High Lunge
The high lunge pose allows you to experience different energies at the same time. It challenges the flexibility and strength of the legs, as well as to stabilize the legs. It is a yoga movement that will help you achieve general fitness as well as experience harmony of the body and soul.
Some of the main reasons that you should attempt this pose today are that it helps to enhance balance helps the body to eliminate the weight on the back, improves the strength of the glute and thigh, and improves the pelvic floor muscles.
First, begin with a downward dog pose and then put your right foot in front and between your hands. Align your knee with the hell and put pressure on the left leg to keep it firm.
Next, raise your torso put arms high to the sides with palms facing each other. Repeat the steps as you alternate the left leg with the right one.
6. Seated Forward Bend (Paschimottanasana)
The seated forward bend is a yoga movement that opens up the hips and stretches the whole body. It is an appropriate choice for a person that tends to experience tight hamstrings, especially runners. If you feel like calming and relieving pressure after a day’s hustle, this is the pose to try.
Exhale as you put your torso over your legs while bending forward. Watch your breath and lengthen your spine every time that you inhale and exhale. Ensure that you flex your feet throughout.
The best way to begin is by sitting down and then stretching your arms out. Next, bring your arms to the sides and put them on your head. Slowly start moving downwards, until your upper body rests on your thighs.
7. Warrior III
This pose helps to balance while doing yoga. It encourages the entire body to stabilize and incorporates all the muscles from the legs, arms, and core. Warrior III strengthens the back muscles, arms, and shoulders. It also stretches the groins, belly, and neck.
As the name suggests, it is the pose of a fierce warrior. The steps are pretty easy to follow. Stand in an upright position. Next, bend to ninety degrees as you stretch your right leg high in the air behind you and two hands high in the air in front.
These home-based yoga practices may look easy but require commitment and a little effort to achieve the desired general fitness.
Before you begin, ensure that you relax and get in tune. It would be best if you practice in a quiet environment to allow your brain to connect with the body and soul and help you relax.
Daily practice will not only result in general fitness but also relieve pressure, stress, and depression. If you are a beginner, you can get help from an expert.
Jessica Smith has been writing articles for e-business and elance sites for more than 4 years currently working for Lazarus Naturals CBD. Her educational background is Masters in English and journalism which gives her a broad platform to write on a variety of topics with ease and efficiency. She is an independent writer especially enjoys writing on fashion, lifestyle, health, and medical niche.