YOGASANAS TO KICK-START YOUR FITNESS JOURNEY WITH

From better flexibility to better balance and mindfulness, yoga has many benefits for your overall health. It can also improve your performance during strength training and other high-intensity workouts. Here are some asanas that you should include in your fitness routine.

“The flexibility and increased range of motion achieved by yoga can enhance your overall performance in other high-intensity workouts, along with improved balance and coordination to help prevent injuries. Do stretches and relaxing asanas can aid recovery"— Vidhi Bharat Shah, a holistic health and wellness coach

Talasana, aka Palm tree pose

Stand straight with your hands on the sides. Raise your arms forward for a full stretch till you reach a vertical position without changing the direction of your palms. Raise your heels simultaneously while synchronising the previous steps. Next, balance yourself on the balls of your feet while stretching, focus on your breathing and return to the starting position while lowering your heels.

Benefits: Stretching, enhancing muscle coordination, respiratory functions, balance, spinal flexibility, and flat feet discomfort.

Vakrasana, aka Spinal twist pose

Sit on a mat with your legs stretched forward and hands resting on the mat beside your body. Stretch your hands out while inhaling and slowly swing them to the right, as far as possible, while exhaling and twisting your back gently. Exhale while returning to the starting position and continue the steps.

Benefits: Helps relax and strengthen back muscles, relieve stiffness, and engage the abdominal muscles.

Parvatasana, aka Mountain pose

Sit with your legs crossed, left foot on the right thigh and right foot on the left thigh. Inhale and raise your arms together from the sides for an upward stretch. Join your palms in the upward stretch position. Hold this position while focusing on your breathing and return to the starting position.

Benefits: Stretches out the abdominal and pelvic muscles, opens up the hips, tones waist muscles, and corrects minor spine posture issues

Bhujangasana, aka Cobra pose

Lie on your stomach with your legs straight and feet together. Fold your arms at your elbows beside the chest and keep the palms facing down. Raise your head and neck by a few inches while inhaling and gradually lift your shoulders and upper abdomen. Hold the pose while focusing on your breathing and return to the starting position.

Benefits: Improves spinal flexibility, tones the abdominal muscles, and relieves general muscle pain.

Hastapadasana, aka Forward bend pose

Stand straight with your hands on the sides and feet together. Inhale, raise your hands above your head, arch your back (waist above only) and exhale while bending forward. Keep your legs straight and try to touch your toes with your fingers while keeping your head between your hands. Try to hold your ankles and pull your head toward your knees for a better stretch. Return to the starting position slowly and repeat.

Benefits: Great for stretching the posterior muscles—back, hips, and hamstrings while increasing flexibility, toning the abdominal muscles, and improving blood circulation

(With inputs from Dr Hansaji Yogendra, director of a yoga institute)

Tips to include yoga in your routine

-Yoga and intense workouts should be at separate intervals of the day

-Yoga is best done during the cooler hours of the day

-Start with low-intensity sessions and gradually increase the intensity as the body adapts

(As shared by Shlloka Joshii, classical Hatha Yoga teacher, lifestyle and diet expert and Yogic nutritionist)