Yoga for stamina: 5 asanas to boost endurance during aerobic, anaerobic exercise | Health

From maintaining a healthy posture and increasing metabolism to reducing fatigue, resting heart rate and stress levels, yoga is packed with health benefits and is also effective in boosting stamina on physical, physiological and mental levels. Yoga can make the cardiovascular and respiratory system more efficient by improving aerobic and anaerobic endurance.

Do you usually breathe while completing daily tasks or exercises or during any aerobic/anaerobic activity? Here are 5 yoga asanas to boost your stamina, improve your endurance and make you persevere for longer or help sustain your workout for a long period of time.

1. Naukasana / Navasana or Boat Pose

Naukasana / Navasana or boat pose (Twitter / yogatailor)

method: Sit on the floor with your legs straight in front of you. Keeping your spine erect and your hands resting by your hips, bend your knees and lean back slightly. Now inhale and raise both legs while extending your hands forward. Keep your toes at eye level and lengthen your spine. Hold the position for 5 to 10 seconds and then release the position.

Benefits: Naukasana or boat yoga not only relieves stress but can also get you out of many problems your body may be going through. It helps strengthen the core and hip muscles, strengthens and improves flexibility in the hip joints and legs, stimulates the abdominal organs and improves digestion while also improving body stability.

Naukasana helps regulate blood flow at the level of sugar and strengthens the abdominal muscles. It improves the health of all abdominal organs, especially the liver, pancreas and kidneys, and strengthens the muscles of the arms, thighs and shoulders.

2. Balasana or Child Pose

Balasana or baby pose or yoga pose in baby's comfort (Instagram / mindfulbyminna)
Balasana or baby pose or yoga pose in baby’s comfort (Instagram / mindfulbyminna)

method: Sit on your heels on the floor or on a yoga mat and keep your knees either together or spaced apart. Slowly, exhale and bend forward to touch the floor with your forehead or place it on a block or two stacked fists, keeping your arms by your body and your palms facing up.

Alternatively, you can keep your palms facing down on the mat by extending your arms toward the front of the yoga mat. Now, if your knees are together, gently press your chest on the thighs or press your chest between the thighs if the knees are apart.

Relax the shoulders, jaw, and eyes, and find a comfortable spot for the forehead. An energy point centered between the eyebrows supports the “rest and digest” response by stimulating the vagus nerve. Hold the position for as long as you like and pull your navel toward your spine as you inhale and flex your body and arms as you exhale. Slowly return to the seated position on the heels while inhaling as if curling the spine.

Benefits: Yoga poses for beginners not only help reduce stress and anxiety by helping to release tension in the chest, back and shoulders, but it also helps if you experience a bout of dizziness or tiredness during the day or during exercise. It can help relieve back pain as it is a gentle stretcher for the back, hips, thighs and ankles.

Precautions: This exercise is not recommended for pregnant women or those who suffer from diarrhea or knee injury.

3. Setubhandhasana / Setu Bandha Sarvangasana or bridge pose

Setubhandhasana / Setu Bandha Sarvangasana or bridge mode (Twitter / RingworldGK)
Setubhandhasana / Setu Bandha Sarvangasana or bridge mode (Twitter / RingworldGK)

method: Lie on your back with your feet flat on the floor and your palms next to your thighs. Bend your knees, keeping your legs and hips apart, and your heels closer to your hips.

Inhale and raise your stomach and chest by lifting your hips off the floor. Provide support for your lower back with your hands. Now straighten your legs with your toes pointing forward. Hold this position for 10 to 15 seconds and then let go.

Benefits: This variation, also known as bridge pose, stretches the chest, neck, and spine. It not only strengthens the back, buttocks and hamstrings, but also increases blood circulation, relieves stress and calms the brain.

4. Ustrasana or Camel Pose

Astrasana or Camel Pose (Grand Master Akshar)
Astrasana or Camel Pose (Grand Master Akshar)

method: Kneel on a yoga mat and keep your knees and feet together. Bend in the back direction by pushing the hips in the forward direction.

Bend your head and spine back and away as far as possible without straining. Put your hands on your feet, relax your body and back muscles, and hold this position for a few seconds before letting go.

Benefits: From tightening and strengthening the shoulders and back to opening the hips and extending the deep hip folds, Ustrasana not only improves breathing by opening the chest but also improves digestion and elimination by expanding the abdominal area. Relieves vertebrae, relieves lower back pain, improves posture, reduces fat in thighs.

5. Padmasana or Lotus Pose

Padmasana or lotus poses in yoga (Instagram / agora.yoga)
Padmasana or lotus poses in yoga (Instagram / agora.yoga)

method: Kneel on a yoga mat and keep your knees and feet together. Bend in the back direction by pushing the hips in the forward direction.

Bend your head and spine back and away as far as possible without straining. Put your hands on your feet, relax your body and back muscles, and hold this position for a few seconds before letting go.

Benefits: From tightening and strengthening the shoulders and back to opening the hips and extending the deep hip folds, Ustrasana not only improves breathing by opening the chest but also improves digestion and elimination by expanding the abdominal area. Relieves vertebrae, relieves lower back pain, improves posture, reduces fat in thighs.

Follow more stories on Facebook social networking site & Twitter

.

Leave a Comment