5 Simple Yoga Poses to Build Strength and Flexibility

Yoga has several benefits, you may already know that. But what makes yoga the best form of exercise when you are isolating at home during the pandemic is that you do not need expert supervision and the risks of injury are low. By starting with simple poses you can build and tone muscles and what’s more, your mind will get a workout too. Celebrity yoga guru and Himalayan Siddha, Grand Master Akshar lists five simple asanas that you can easily do at home. Now roll out your yoga mat and get started!

 

Sukhasana – Happy Pose

Formation of the posture

Sit in an upright position with both legs stretched out in Dandasana.

Fold the left leg and tuck it inside the right thigh.

Then fold the right leg and tuck it inside the left thigh.

Place your palms on the knees.

Sit erect with spine straight.

 

Padahasthasana

Formation of the posture

Begin by standing in Samasthithi.

Exhale and gently bend your upper body down from the hips and touch  your nose to your knees.

Place palms on either side of feet. 

As a beginner, you may have to bend your knees slightly to accomplish this. 

With practice, slowly straighten your knees and try to touch your chest to  your thighs.

 

Vajrasana

Formation of the posture

Begin by standing straight with your arms by the sides of your body.

Lean forward and slowly drop your knees on your mat.

Place your pelvis on your heels and point your toes outward.

Here, your thighs should press your calf muscles.

Keep your heels close to each other.

Do not place the toes on top of the other, instead right and left must be next to each other.

Place your palms on your knees facing upward.

Straighten your back and look forward.

Hold this asana for a while.

 

Naukasana

Formation of the Posture

Lie down on your back.

Bring your upper body 45° off the floor.

Pivot your body weight on your hips and lift your legs 45° off the floor.

Your toes must be aligned with your eyes

Try to prevent a bend in the knees.

Keep your arms parallel to the ground and pointing forward.

Tighten your abdominal muscles.

Straighten your back.

 

Vrikshasana

Formation of the posture

Begin by standing in Samasthithi.

Lift your right leg off the floor and balance your  body weight on your left leg.

Place your right foot on your lift inner thigh.

Place it as close to your groin as possible.

You may support your foot with your palms to bring it in place.

After you find your balance, join your palms in Pranam Mudra at your heart chakra.

Raise your Pranam towards the sky.

Straighten your elbows and ensure that your head is in between your arms.

Repeat the same with the alternate leg.

Hold eight to ten breaths.