7 essential yoga to stay healthy and fit: for your quick day

1. Mountain Pose (Tadasana)

benefits :Improves posture, balance, and mental focus.

How to do: Stand tall, feet together, hands by your side, and engage your core.

2. Downward Dog (Adho Mukha Svanasana)

Strengthens arms, shoulders, and legs while stretching the back.

How to do: Form an inverted “V” by placing hands and feet on the mat, lifting your hips upward.

3. Warrior Pose (Virabhadrasana I & II)

Boosts stamina, strengthens legs, and opens the chest.

How to do: Step one foot back, bend the front knee at 90 degrees, and stretch arms outward (Warrior II) or up (Warrior I).

4. Tree Pose (Vrikshasana)

Enhances balance, focus, and strengthens the legs.

How to do: Stand on one leg, place the other foot on your thigh, and bring hands together in a prayer position.

5. Cobra Pose (Bhujangasana)

Strengthens the spine, improves flexibility, and relieves lower back pain.

How to do: Lie on your stomach, place palms under shoulders, and lift your chest while keeping elbows slightly bent.

6. Bridge Pose (Setu Bandhasana)

Strengthens the lower back, glutes, and improves digestion.

How to do: Lie on your back, bend knees, place feet flat on the mat, and lift your hips upward.

7. Child’s Pose (Balasana) (7 essential yoga to stay healthy and fit)

Relaxes the body, stretches the back, and reduces stress.

How to do: Sit on your heels, extend arms forward, and rest your forehead on the mat.

💡 Tip: Practice daily for at least 15-30 minutes for best results! 😊

Yoga is a powerful practice that enhances strength, flexibility, and mental well-being. Incorporate these 7 essential yoga poses into your daily routine to stay healthy and fit.

7 essential yoga to stay healthy and fit is really helpful to all

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