Table Of Content

  • Introduction
  • Main Summary
    • Downward Facing Dog
    • Bow Pose
    • Warrior Pose
    • Chair Pose
    • Tree Pose
    • Child Pose
    • Plank Pose
    • Plough Pose
    • Shoulder Stand
  • Closure Thoughts

9 yoga poses to get fit and healthy.

Staying young is all we want; what can be done to stay young and healthy? Practice these 9 yoga poses to get fit and healthy.Maintaining healthy eating habits and exercise can help to keep your body fit and stay in shape. In addition, yogic practices such as asana, meditation, and others will help maintain physical health and improve your emotional and mental well-being.To keep the body healthy and your mind sharp, a daily Yoga routine can help you maintain both physical and psychological well-being. The spine and bone health flexibility is taken by a regular asana practice that combines forward bends, backbends, twists, and more.Ageing increases the risk of lifestyle diseases such as diabetes, cardiovascular diseases, etc. So know why these 15 reasons yoga is better than the gym?Yoga is one of the dominant aspects of leading a healthy lifestyle. It focuses on providing valuable sources that not only comprise the unhealthy things but also it helps in giving the perfect results for the aches. Also, yoga has become a part of many individuals’ daily routines, which helps vary.

Read more to know that magical 9 yoga pose for staying young forever!

Downward Facing Dog (Adho Mukha Svanasana)

Adho Mukha Svanasana

The most common and effective yoga poses come with numerous benefits. It comes with a handful of health benefits such as upper and lower body, strengthening muscles, wrists, shoulders, feet and whatnot. This is because there are so many benefits that this yoga pose has held.

How to practice?

• Balance on fours (both hands and legs) by placing your palms in line with your shoulders and knees directly under the hips.
• Extend your fingers, lift your knees off the mat, and raise your butt towards up (the ceiling).
• Keep your head in line with the spine, between the arms and don’t let it hang.

Bow Pose (Dhanurasana)


Bow pose is essential in enhancing and maintaining your digestive system and keeping your weight aligned. Being in a backbend pose is excellent for the spine and back muscles and improves overall posture. In addition, it helps relieve stress and helps improve overall flexibility. Finally, it helps improve the function of the respiratory system, kidney, liver, and many others.

How to practice?

• Lie flat, facing your stomach to the floor with your arms by the side of your body.
• Feet should be apart approximately hip-width. Inhale gently and lift your legs and chest off the ground.
• Bend your knees and stretch your hands to hold your ankles by pulling your leg back. Lift your legs towards the ceiling higher.
• Keep breathing and relax your muscles as your body assumes the shape of a bow.
• Stay in the pose for 30 seconds and get back to normal.

Warrior Pose – 2 (Virabhadrasana 2)

Virabhadrasana 2

This yoga pose focuses on your whole body. It helps strengthen the arms and legs and opens the hips and chest. Improve balance and concentrate on levelling yourself and connecting to the earth while you expand your chest and arms away from the body.

How to practice?

• Find proper stableness by grounding the left foot and pressing the outer heel firmly to the mat.
• Raise your arms to the side, keep them in line with the shoulder, and keep your fingers straight.
• Avoid leaning over the right thigh and expand your chest as you focus on the proper fingertips.
• Pause for a few breaths, then release and repeat for the same length of time with the left leg in front.

Chair Pose (Utkatasana)


A great posture improves strength and overall body balance, preventing falls and injuries. In addition, it helps strengthen your legs and ankles and stimulates the heart as it speeds up breathing, which allows more oxygen intake.

How to practice?

• Raise your arms over your head, keeping them shoulder-width apart or holding pranam mudra.
• Bend your knees and push back like you would if you were to sit on a chair.
• Hold the thighs parallel to each other, and at the same time, ensure your knees do not extend past your toes.
• Keep your spine lengthened and focus on your breath to calm your mind.
• Hold this pose for 5 to 10 seconds. If it’s okay, gradually increase the timing by up to 2 minutes.

Tree Pose (Vrksasana)


To develop balancing and strengthen the leg, ankle and foot, the tree yoga pose helps you to achieve this. The focus is to ground yourself and find balance. It helps to improve overall coordination and is also therapeutic for flat feet.

How to practice?

Note: It is advisable to support the wall until you feel stronger about balancing on one leg.

• Stand with your gaze set at one point.
• Slowly bend the right leg, grasp the ankle, and place the sole on the left thigh.
• The right knee should point out to the side. If you find this difficult, stand against a wall to avoid falling.
• When the body is balanced, position your hands in a prayer pose in front of the chest or extend your arms overhead.
• Hold a few breaths and slowly release (repeat it on the right leg too).

Child’s Pose (Balasana)


Balasana, also known as the child’s pose, helps keep your skin fresh and youthful. This yoga asana helps improve health and keeps stress far.

How to practice?

• Bend your knees, sit on the ground, and keep your hips on your feet.
• Bend downwards and keep your head on the floor.
• Remember, your chest should be placed on your thighs.
• Keep your hands straight in front of your head, stay for a few seconds, and then release.

Plank Pose (Phalakasana)


Complete body workout from this pose helps to improve your strength, mood and many other focal points. It concentrates on core stability and helps to strengthen your shoulder and back muscles and a lot.

Hold for a few more seconds to build strength, and use variations like challenging yourself by lifting one hand or leg from the mat.

How to practice?

• Begin with all fours (2 hands & legs) with wrists under the shoulders and knee align with the hip.
• Engage the core; extend one leg back with your toes tucked, followed by the other.
• Align your body straight from head to heels, and avoid making a bump on the back.
• It is essential not to let the shoulders sink, spread your collarbone, and relax your muscles.
• Press your palms and keep pushing the floor out.
• Stretch your heels back, engage your thigh muscles and lengthen the tailbone.
• Hold this for a few breaths and gradually increase the time.

Plough Pose (Halasana)


Halasana is an inverted asana in modern yoga. Practising this asana once or twice every day helps in improving skin health. It also stimulates digestion so it may be helpful for constipation.

Plough Pose allows for relaxing, relieving stress and physical and mental tension, and giving time for yourself to relax results in feeling more rested and at ease.

How to practice?

• Lie on your back, and place your palm close to your body.
• Press your palm on the floor and raise your legs slowly.
• Remember, your feet should be behind your head.
• Support your back while bending with the help of your palms.
• Remain in this posture for a few seconds and release.

Shoulder Stand (Sarvangasana)


According to experts, a shoulder stand helps to slow the ageing process. This pose has numerous variations, but if you are new to yoga, practice a shoulder stands because of its basic structure.

How to practice?

• Lie down on your back.
• Start lifting your feet from the floor.
• Lift your pelvis up and then back.
• For support, place your hands on your back.
• Make sure to focus on your feet.
• Stay in this position for a few seconds.

Closure Thoughts

Yoga has always been a therapeutic exercise for your physical and mental health.

We can never stop ageing but stay young in physical structure. To attain the figure, practice these poses above to bring out your younger self.

Search for yourself for the Best Yoga and Wellness Centre to join yourself there and stay young forever.

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