If you practice a little yoga, you probably know that there are a multitude of different postures, all more interesting than the other. It’s not easy to find your way around, particularly when you’re just starting out! To simplify your task and enable you to enter the wonderful world of yogis, here are 5 yoga postures to favor to keep a firm and fit body, all in less than 30 minutes. Abdominals, legs, back, upper body… find the body you’ve always dreamed of!
1 – Paripurna-navâsana: the posture of the Boat
Ideal for strengthening the abdominal belt and stimulating digestive functions, the Boat posture also helps to work on balance and increase concentration.
Balancing on your buttocks, extend your arms, parallel to the floor and palms down, then straighten your legs and stretch your feet out to form an inverted “A” shape with your body.
Hold the position for 8 ventral and deep breaths. To be repeated 3 times.
2 – Adho-Mukha-svanâsana: Downward Facing Dog
To refine your legs, nothing better than the Downward Facing Dog posture, or inverted “V”. An integral part of the traditional Sun Salutation, this yoga posture strengthens the back, leg, and thigh muscles.
Feet and hands on the ground, stretch your arms and legs to the maximum, without trying to put your heels down. Then raise your buttocks to the sky and keep your head in line with your back.
Hold for 1-3 minutes, breathing deeply.
3 – Chaturanga-dandâsana: the 4-legged Staff
Strengthen your arms and shoulders with this yoga posture, similar to the famous plank. In addition to strengthening the upper body, the 4 Leg Staff also helps strengthen the neck, wrists, and ankles.
Legs straight, head in line with your body, you stand on your tiptoes, hands flat below your chest and elbows bent against you.
Position to be maintained for as long as possible, breathing deeply.
4 – Salabhasana: the posture of the Grasshopper
Adopt the grasshopper posture to gently firm your buttocks and muscle your back!
Fibbing on your belly, hold your hands behind your back. Then stretch them backward, raising your chest and raising your head.
Squeeze your feet together, point your toes straight, and raise your legs so that your heels are at shoulder height.
Hold the pose for as long as possible and repeat 2-3 times in a row.
5 – Virabhadrâsana III: the Warrior III
In order to tone and firm up your whole body, opt for the Warrior III position. The goal, form a “T” with your body.
Balance on one leg, and extend the other at a right angle. Align your back and head by stretching your arms out in front of you, hands clasped with both index fingers pointing forward.
Take a deep breath and hold the position for 20 seconds to 1 minute, then repeat by switching legs.
If you are new to yoga, do not try to achieve the perfect figure on the first try. Stop when you feel comfortable and repeat the exercise regularly. The right posture will come on its own with practice!
Photo: Pexels/ Cliff Booth
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