3. Setu bandhasana or Bridge Pose:
If you would like to tone your abs and thighs and strengthen your shoulders, then this is the asana that you should be performing. The asana helps to relax the mind, by relieving stress. The other benefits are improving digestion, reducing menstrual discomforts and stretching the spine. Blood pressure is also controlled by performing this asana.
1. Lie on your back with your feet flat on the floor and arms on either side.
2. Now while exhaling, push your torso up, off the floor, such that your neck and head are flat on the floor and in line with your feet.
3. Do not over exert yourself while you arch your spine in this position.
4. For more flexibility, you may clasp your fingers below your arch, or grab on to your ankles from the inside.
Caution: You must avoid doing this pose, if you have had a history of neck injury or back injury.
4. Ardha Matsyendrasana or Half Lord of the Fishes pose:
The asana aims to increase the capacity of your lungs, so that the lungs can hold more oxygen. It also helps to stimulate the digestive system and helps to burn the fat in your body. The asana aids in stretching the spine and also tones the thighs and abdominal muscles.
1. Sit on the ground with your legs stretched in front of you, with feet together and the spine erect.
2. Now bend your left leg and place it next to your right hip.
3. Take your right leg over your left knee and place your left hand’s elbow on the right knee with your hand straight and face the opposite direction. Place your right hand on the ground with the palm facing downward.
4. Hold this position for 20-30 seconds and return to original.
Caution: People with back injury must perform this only under the help of a trainer.
5. Utkatasana or Chair Pose:
This asana focuses on strengthening the core muscles, thighs and tones the buttocks. Therefore it requires concentration and focus on this muscles that are used to perform this asana.
1. Stand on the yoga mat with your palms folded (Namaste).
2. Raise your hands above your head and bend at your knee so that your thighs are parallel to the floor.
3. Stay in this position as long as you can taking deep breaths and then return to original position.
Caution: This asana must not be performed by those who have knee injury or back injury.