With technology changing our way of working and Smartphones, tablets or laptops forcing us to spend more time on the couch, you are now perpetually hunched. This not only makes you look bad but is extremely harmful to your body and makes your body ache. The result of which is the development of physical complications and mental anxiety.
But there is a solution and that is Yoga. Since ages, Yoga has been a proven way to beat away any kind of physical ailments making you mentally strong too. Here are such top ten yoga asanas:
This is also known as the cobra-pose and helps to stretch the spine, open the muscles of the chest and the shoulders and makes your diaphragm strong. Breathe normally and do this posture for a minimum of 30 seconds and relax. Repeat 3 sets in the first.
This pose is also called mountain-pose. You have to stand straight on your toe with your hands raised upwards and your eyes towards the ceiling of the roof. This standing position is a very good exercise for your spine. Be in that position for a count of 20 initially.
- Tiryak Bhujangasana
Lie down in the Bhujangasana pose and stretch your heads towards each of your side. This will stretch lower back muscles and the spine, help your muscles on the shoulders and the chest to tighten.
This pose is called tree-pose. For this, you have to stand straight and then lift your left foot first, place the sole of the left foot on the inner thigh of the right leg. Your entire balance will be on the right leg. Alternate the pose with the other legs. Slowly raise your hands over your head in the Namaste pose. This will help you to get a grip on your body.
This Yoga asana known as the camel posture helps to increase the capacity of the lungs. This is one of the best exercises to correct a hunched back and sagging shoulders. For this pose, sit on your heels, lift your hips up and bend backwards holding the heels with your hands. Stay in this position for 10 seconds and relax.
- Plank Pose
This pose makes your core stronger, so that you can hold yourself upright. This exercise will make your spine stronger. Arrive at a table top pose, tuck the toes under and slowly move your feet backwards so that they are straight behind you. The wrists shall be underneath the shoulder, your shoulders will be away from the ears. Hold your body in the straight line pose for 1 minute and relax.
For the cow-face posture, sit with your back straight; raise your left arm above your head and then slowly bend it behind your back. Bend the elbow of your right arm behind your back to reach the left arm. Look forward and straight and hold on for 1 minute. This exercise will help in strengthening the muscles and eases the pain of long hours of sitting.
This pose relaxes the body and calms down your mind. Sit in Vajrasana pose, then slowly bend your torso forward over your thighs, stretch your arms out in your front and lie on the ground with your face downwards. This will release any kind of pressures on your spine.
- Adho Mukha Svanasana
Just like the plank pose, start with a table top position, spread your legs straight and then lift your hip upwards towards the ceiling. Adjust your hands by spreading the fingers. Keep your head, spine and neck in a single line and hold on for one minute. This is a very good exercise for your spine.
Start with vajrasana pose, then interlock your fingers and place your forearm in front on the floor. Spread your knee straight, move your shoulder forward and plunge the hips until your body is in a straight line. Stay in that position for 30 seconds. This Yoga posture strengthens your entire body includes the abdomen, the shoulders and especially the lower back.