We are witnessing a wave of change in the perspective of individuals towards fitness. While the earlier health targets were restricted to weight loss and body toning, today we observe the focus shifting to building body strength and improving stability. Some population might not channel towards yoga instantly when it comes to satisfying body strength requirements, and the popular choice still remains weight training. Zorba yoga is here to support and nurture the steadily growing curve of individuals leaning towards yoga for strength & stability.
In yoga, an individual utilizes their own body weight and can target even the smallest stabilizing muscle in the human body, that are otherwise easily avoided in other forms of weight training. Yoga poses use the isometric and unconventional contractions, a type of muscle contraction in our human body, to strengthen a muscle as it stretches. The asanas also build focus as the practitioner concentrates on holding a pose, thus increasing balance and stability.
Include the following recommended asanas to achieve body strength and stability:
1. Utkatasana or the Chair Pose
This asana might look easy but requires tremendous effort to sustain the pose for even a minimum of 20 counts. The pose works great to increase strength and improve body stability and balance. It works on strengthening the thigh region; the knees, calves and the ankles thus proving to be a great lower body exercise.
2. Bakasana or the Crane / Crow Pose
This asana can be categorized as an intermediate level one and serves as a great balancing act. This asana commands to have a strong upper body strength. Once attained successfully, Bakasana strengthens the wrists and the abdominal core region. The crane or the crow pose is also a great asana to tone and strengthen the shoulders and arms.
3. Navasana or the Boat Pose
Navasana works wonders on one’s core region. It results in the toning and strengthening of the core area and also works on the lower back muscles. The pose also enables strengthening and stretching of the spine. In addition to strengthening the abdominal muscles, Navasana also improves digestion by stimulating the secretion of digestive juices.
4. Bridge Pose or the Setu Bandh Asana
The Sethu Bandh works wonderfully on the hips, thighs, stomach, and back. Additionally, it strengthens the hamstring and the glutes. The pose also engages the core to stabilize the spine as it moves into extension. The Bridge Pose is a wholesome strength building and stability-gaining pose.
5. The Tree Pose or the Vrikshasana
Vrikshasana is all about focus and balance. It is a simple asana that resembles a posture of a tree. The asana helps one in building concentration and stability of the body. The beginner level Hatha Yoga pose should be done at least for a minute every morning with 30 seconds hold on each foot. To challenge yourself a step further, try the Vrikshasana with your eyes closed.