Health, according to the World Health Organization, is “a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity”. A variety of definitions have been used for different purposes over time. Health can be promoted by encouraging healthful activities, such as regular physical exercise and adequate sleep, and by reducing or avoiding unhealthful activities or situations, such as smoking or excessive stress. Some factors affecting health are due to individual choices, such as whether to engage in a high-risk behavior, while others are due to structural causes, such as whether the society is arranged in a way that makes it easier or harder for people to get necessary healthcare services. Still other factors are beyond both individual and group choices, such as genetic disorders.
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If holding a yoga pose for long is a problem, turn to these four yoga poses that have a solution. Read, perform, and get back in shape.
Hold it! Holdddd it! 10 more seconds! Few more! Crap!
Does it ring a bell? Isn’t this you every morning trying to hold that yoga pose for a little longer? Wouldn’t it be great if you could push yourself a little longer, as those last few seconds make a whole lot of difference? And when it comes to yoga, holding a pose is what matters the most. The longer you hold, the more toned your body gets.
Well, we know that this is what you want! That’s why we have an expert to help you hold that yoga pose for a little longer.
Why can’t you hold a yoga pose for long?
Well, there can be many reasons that hold you back to attempt those weight loss yoga poses. That’s why, we first want you to understand what all it takes to hold on.
Holding a yoga posture requires a few elements like strength, flexibility, balance, a strong core and the ability to breathe through the long duration of a hold. A good posture is integral, since it helps to keep your weight balanced and evenly distributed. This allows all your body parts to remain in their correct positions with minimal stress.
Another thing that can help you hold on to a yoga pose is having a strong core. This is something that you can develop over a period of time. In fact, doing yoga regularly can help you achieve that.
According to yoga expert, Grand Master Akshar, the exercise works on the whole body, improving alignment, and increasing balance along with strength and flexibility. If you find yourself falling out of poses, and unable to hold them for a long time, here are a few asanas you can try.
The following yoga poses are foundation-level and will help you to open up the body and add flexibility. Include them every morning and you’ll start to notice the changes in your practice. With time, you will also be able to enjoy better posture and a healthier life.
Here are four yoga poses that can help you in improving your hold time
– Stand tall with your big toes and heels touching together.
– Draw in your abdominals, and relax your shoulders down and back.
– Take 5-8 breaths while actively engaging your leg muscles.
– It’s a great pose for seniors to keep their postures tall and strong.
Word of advice: Try to balance your body weight equally on both feet.
– Begin by standing in samasthiti.Lift your right leg off the floor and balance your body weight on your left leg.
– Place your right foot on your 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 between your arms.
– Repeat the same with the alternate leg.
– Begin in samasthiti.
– Keep your back straight, as you stretch your arms up and join your palms in pranam.
– Exhale and bend your upper body forward until it is parallel to the floor.
– Keep your arms beside your ears.
– Slowly lift your right leg upwards behind you, keeping it straight.
– Your right leg, pelvis, upper body and arms should form a straight line.
– Focus your gaze at a point for balance.
– Begin by standing in samasthiti.
– Extend your arms straight up.
– Join your palms and point your fingers up.
– Slowly tilt your upper body forward at your pelvis.
– Lower your upper body until it is parallel to the ground.
– Try to keep your legs straight with a very slight bend at the knees.
– Ensure that your back is not hunched and your spine is straight.
– Focus your gaze forward.
Remain in this posture for 30 seconds.
“Ideally, start your mornings with pranayama and asana practice for an energizing day. Yoga brings awareness, and this can help you to hold yoga poses for longer without unnecessary injuries such as backaches and other problems. With just a few minutes of practice, you can experience a dramatic improvement,” suggests Grand Master Akshar.
So ladies, hold on!
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