We often tend to underestimate the power yoga has on working out the entire body, but this full-body yoga workout will make you think otherwise. While yoga is well known for its ability to destress the mind and unwind the body when you put the right poses together in a flowing sequence, it creates a powerful routine that strengthens and tones your entire body.
Practicing a routine like the one below, created by Pooja Nidadavolu, not only strengthens your body but also challenges your endurance and aids in weight loss. A certified Hatha yoga teacher, Pooja has created a Kriya of Asanas that are a combination of breathing techniques, relaxation, stretches and holistic wellbeing. Although this series is extremely beginner-friendly, it can be tailored to suit your skillset. The most crucial part, as highlighted by Pooja in her video, is to listen to your body and challenge yourself. The routine consists of six different asanas that amalgamate to stretch your entire body and increase flexibility.
Marjariasana or Cat-cow stretch
This movement, when done slowly and gracefully, has a powerful meditative effect on the body. It stretches and strengthens the spine and shoulder blades, improves tensity in the wrists and massages and activates your digestive organs.
Gomukhasana or Cow-face pose
This posture is called the Cow-face pose as the lower limbs resemble the face of a cow. It helps to open your shoulder joints and improve your range of motion. It opens out the hip, which releases any stress and anxiety that resides in the area. By decompressing the spine, it relieves chronic knee pain.
Ashwa Sanchalanasana or Equestrian Pose or the Low Lunge
While this pose looks difficult, it is easy to execute and boosts your confidence, willpower, and determination. It stretches the entire body by opening up the hip flexors, psoas, and calf muscles. It engages the core to create stability, improve balance, and prepare the spine and back muscles for improved flexibility.
Adho Mukha Svanasana or Downward-facing Dog
One of yoga’s most widely practiced poses, it strengthens the core and boosts blood circulation while providing a full-body stretch. It tones the arms and legs, opens, and strengthens the shoulders, stretches the hamstrings, and calves and prepares the body for healing. By encouraging blood flow to the brain, it relieves anxiety, stress, and fatigue.
Padahastasana or Hand to foot pose
This movement is part of the Surya Namaskar routine and has a number of benefits. It massages the digestive organs which alleviates constipation and indigestion. It stimulates spinal nerves and concentration by boosting blood circulation to the brain and bringing flexibility to your limbs.
Shashankasana or Hare Pose
This pose provides a soothing and tranquilising vibration to the body and eliminates anger. It stretches out the back muscles and separates each individual vertebrae releasing any existing pressure by regulating the functioning of the adrenal glands.
Practice Vajrasana or the Thunderbolt pose in between each Asana if you feel tired or out of breath. By maintaining the position for at least 30 seconds, it helps you focus on your breathing, and regain your strength and focus for the next step of the routine.
Grab your yoga mat and head to the Thinkright.me app to view this guided session. This workout will build muscle strength and flexibility and reduce stress levels for a relaxing experience as well.
Read more: 5 Easy Yoga Asanas to Start Your Practice