An increasingly sedentary lifestyle is making us dull, fatigued and stressed out with each passing day. We are steadily becoming more dependent on technology and the prosaic regularity that is startlingly devoid of physical exercise. As a result, we see a loss in stamina, health issues and the numerous interlaced problems that come with them. So, how do you build up your stamina? In our fast-paced lives, removing a couple of hours for extensive workouts may not be possible for all. The answer is simple – Yoga. Here is a list of 5 Yoga poses to increase stamina, stamina and don’t take more than 15 minutes of your day –

Read- Can Yoga Help To Tone Your Body?

Navasana (Boat Pose):

Navasana (Boat Pose)
Navasana (Boat Pose)

Instructions:

  • Begin in a seated position with your knees bent and your feet flat on the floor.
  • Lift your feet off the floor keeping your knees bent at first.
  • Allow your torso to fall back naturally without letting the spine bend and straighten your legs to a 45-degree angle.
  • Roll your shoulders back and straighten your arms parallel to the floor.

Benefits:

  • Tones and strengthens your spine, hip flexor and abdominal muscles
  • Excellent hamstring stretch
  • Improves balance and aids in stress relief

Bakasana (Crow Pose):

Bakasana (Crow Pose):
Bakasana (Crow Pose)

Instructions:

  • Begin by practicing Tadasana Place your feet together and plant your palms on the floor firmly. Ensure that your arms are shoulder-width apart and fingers are spread.
  • Next, lift your hips. Engage your core muscles as you bring your knees closer to your upper triceps.
  • Whilst looking forward, gently lift your feet off the floor. Shift your body weight on your arms and try to bring your feet further up – towards your hips.
  • Hold this pose for about 30 seconds.

Benefits:

  • Strengthens the wrists, arms and abdominal organs
  • Stretches, tones and strengthens the back
  • Opens the groin area and stretches & strengthens the inner thighs as well
  • With regular practice, it builds endurance and improves balance & focus

Read- How To Do Sarvangasana (Shoulder Stand)

Sirsasana (Head Stand):

Sirsasana (Head Stand)
Sirsasana (Head Stand)

Instructions:

  • Begin by practicing Vajrasana. Next, gently bend forward placing your forearms on the floor and interlocking your fingers. Ensure that your elbows are shoulder-width apart.
  • Place the crown of your head between the interlocked fingers.
  • Inhale and gently lift your knees. On your toes, slowly walk towards your shoulders.
  • As you exhale, lift your feet off the floor through your thighs. It is very important to lift both feet at the same time, even if your knees bend a little.
  • Move your heels up, towards the roof and stretch your spine. Your body needs to be aligned.
  • Keep your weight on the forearms to avoid pressure on the head and neck.
  • Hold this pose for 10 seconds to start with and keep increasing the time as you are comfortable.

Benefits:

  • Strengthens the muscles of the shoulders, neck, spine and abdomen
  • Increases the body’s energy flow and liveliness
  • Relieves headaches
  • It helps to control and calm the breath. Slowing down the breath enables the blood to absorb more oxygen thereby benefiting all the organs, especially the brain.

Chakrasana (Wheel pose):

Chakrasana (Wheel pose)
Chakrasana (Wheel pose)

Instructions:

  • Begin with lying down straight on your back. Bend your knees, bringing the soles of your feet onto your mat close to the buttocks.
  • Bend your elbows and bring the palms of your hands underneath your shoulders with the fingertips pointing towards your feet.
  • Inhale and press down into your palms and your feet as you lift your shoulders and hips up off the floor slowly.
  • Straighten your arms as you lift your head off the floor. Ensure that your feet are parallel and knees are in line with your feet.
  • To come down, tuck your chin into your chest and lower down slowly.

Benefits:

  • Excellent stretch for the chest, shoulders, thighs and hip flexor muscles
  • Promotes weight loss

Read- What Is Hatha Yoga?

Utkatasana (Chair Pose):

Utkatasana (Chair pose):
Utkatasana (Chair Pose)

Instructions:

  • Begin by standing upright and feet slightly apart.
  • Bend your knees until your thighs are almost parallel to the floor.
  • Keep your knees bent and your bottom low as you lift your arms up.
  • To release, inhale and straighten your legs, lifting your body up through your arms.

Benefits:

  • Tones and strengthens your arms, shoulders and entire lower body
  • Reduces pain caused due to flat feet

Follow above all Yoga Poses to Increase Stamina.

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