Do These 4 Yoga Asanas Every day and Upgrade Your Fitness Level!

Yoga assana

The word Yoga means, ‘to join’ or ‘to unite’ this meaning has come from the Sanskrit language word called ‘Yuj.’ As per the science of yoga, practising yoga asana can help an individual bring balance and harmony between a human mind, nature, body and emotions. 

On the other side, yoga asana has immense health benefits like increase in metabolism rate, improve digestion, and tackle the symptoms of premenstrual syndrome. If a person practises yoga asana daily, they will notice that within a few weeks they feel much more relax and calm than they were before. 

Let’s figure out the four best yoga asana for overall health. So that when you practise yoga, you know the benefits of each of these yoga asanas. And whenever you feel lazy to practise these asanas, the benefits motivate you to practise it further. 

4 Yoga Asana every day to Upgrade Your Fitness Level:

1. Anulom-vilom: This yoga pose is amazing for people who are suffering from high blood pressure problem. Practising this yoga asana daily can help you to normal your blood pressure level and decrease the risk of heart-related diseases.  

Follow these steps: 

  1. The first step is to sit in a padmasana position and keep your hands on the knees in a resting position. 
  2. The second step is to close the right nostril of your nose with help of your right thumb and then slowly inhale deeply from the left nostril and exhale from the right nostril. 
  3. The third step is to follow the second steps and do the same with the left nostril. 
  4. You can repeat this process for 4 to 5 times for 2 minutes.

2. Bhramari asana: The Bhramari yoga asana is also a type of breathing asana like Pranayama. The word Bhramari means the black Indian bee because when you practise this asana while exhaling you produce a sound similar to a bee humming sound. This yoga asana is amazing to reduce anger, stress, agitation, anxiety and frustration. 

Follow these steps: 

  1. The first step is to sit in a Padmasana position. 
  2. Then you need to close your eyes and inhale deeply. 
  3. In the third step, you need to close the lids of your ears with the help of your thumbs. 
  4. When you close your ear lids, place your fingers over your eyes. 
  5. Then, you need to gently press the side of your nose. 
  6. Try to focus on the middle area between your eyebrows and then slowly inhale and produce a humming sound of Om. 
  7. You can repeat these steps at least 5 times. 

3. Ujjayi Pranayama: When you practise Ujjayi Pranayama, you need to make a soft hissing sound while practising this breathing asana. This asana is also known as ocean breath. This asana is amazing for students because this helps to sharpen your mind and increases focus. Also, people who are suffering from snoring and thyroid problem should practise this asana.

Follow these steps: 

  1. Step one is to sit in a Padmasana also known as lotus pose and make sure your spine is erect and keep your eyes close. 
  2. The second step is to take a deep breath. 
  3. The third step is to contract the throat, try to do this while you are breathing, and try to feel the air in your throat while you are breathing.
  4. While practising this asana make sure that air should touch your throat and releases a peculiar sound. 
  5. Try to keep your breathing really relaxed and light so that it is easy for you to do the contraction and make a gentle hissing sound while inhaling. 
  6. Then, close your right nostril to breathe out and then exhale from the left nostril. This process will produce a sound of ‘HHHAAAAA.’ 
  7. You can repeat these steps for 10 to 12 times. 

4. Kapalbhathi pranayama: This yoga asana is amazing for people who want to get rid of their excess belly fat, normalize sugar level in their body and enhance the functioning of the abdominal organs. This method includes a strong deep breathing technique. Even people with asthma, breathing problem, lung cancer problem should practise asana. This Kapalbhathi Pranayama is amazing to purify your blood and gives a natural glow to your skin.

Follow these steps: 

  1. The first step is to sit in a comfortable position like in a Padmasana.
  2. The second step is to place your hands on the kneecaps and make Gyan mudra. 
  3. The third step is to inhale deeply and while doing this try to sync your belly area with normal breathing. While doing this, you need to slowly fill your lungs with pranic energy while inhaling.
  4. Then, the fourth step is to inhale passively. This means inhalation should be normal while you are trying to push your stomach muscles inwards and then the exhalation will happen automatically. 
  5. Do not put too much pressure on your stomach muscles while inhaling this can leave an adverse effect on the organs. 
  6. Try to be calm and relax while practising this asana. 
  7. You notice that the breath is coming out of the lungs rapidly after inhaling. 
  8. You can do this asana 20 to 40 times. 

 As the world is giving many technologies to make our physical work easy, the humankind is becoming more prone to diseases and health issues. 

These problems are not just limited to the body, but you can see a lot of fit people are facing anxiety, depression, type of issues. Therefore, it is important to practise yoga asanas because it is a science to keep your mind, body and emotions in balance and harmony. Yoga is not just about being fit it is a way to find the deeper dimension of this human body.

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