10 Yoga Poses (Asanas) to Boost Stamina


Many forms of physical activities like outdoor sports, breakout escape rooms, exercising, and gyming help boost your stamina and make your body durable. Apart from them, you can also rely on various yoga postures and movements to build your physical energy. As we know, yoga is an archaic set of intricate philosophical practices that promote spiritual, mental, and physical development in the human body. Rooted deeply in Indian Philosophy, the art of yoga calms your senses, relieves stress, and strengthens the core of your body. 

Yoga serves various purposes, and everyone uses it according to their needs. For some people, yoga is all about the betterment of their health and the functioning of internal organs. And some may rely on it to improve their body posture and gain confidence in their health, while some may practice it to increase their bodily energy and tone their limbs and muscles. 

So, if you also belong to the last group of people, here is a compilation of the 10-yoga poses that you can find helpful to help boost your stamina and enhance your body shape via regular practice:  

1. Boat Pose [Paripurna Nawasana]

The Boat pose or the Paripurna Nawasana is a seating-type yoga exercise that increases the body awareness of the practitioner and helps them build focus. It is an effective pose to counteract the harmful effects of sitting in front of desks and computers for longer durations. Known to improve your body posture, it also strengthens your core and increases the strength of your hip flexors and thighs. The pose helps you work on your abdominal muscles and the lower back muscles responsible for supporting your spine. 

Often considered as a mental test, it also challenges you to push beyond the heat and discomfort of your body, which in return helps you stand taller, carry out various physical activities smoothly, and prevent your body from injuring easily. And the Yoga Gurus often say that if you regularly practice the boat pose and work on improving it, you will start to feel lighter in your body, as if you were sailing like a boat.  

Boat Pose I Paripurna Nawasana

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2. Camel Pose [Ustrasana]

The camel pose or the Ustrasana is a backbend yoga asana that stretches the entire front part of your body. It comes under the Vinyasa and Power yoga classes and is also a vital component of the 26-poses done under Bikram Yoga. Performed on your knees, you often use it as a warm-up workout to prepare for other deeper backbend poses. 

This yoga pose lengthens your chest, hip flexors, abdomen, and quadriceps and improves the strength and flexibility of your spine. It creates space in your lungs and chest that helps improve your breathing capacity and beat various respiratory ailments. And the regular practice of the camel pose reduces back and neck pain that occurs from slouching in front of the computer for hours. Known to balance your fourth and fifth chakras, it opens your heart region and helps you gain awareness of your inner feelings. 

Camel Pose I Ustrasana

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3. Upward-Facing Dog Pose [Urdhva Mukha Svanasana]

The Upward-facing dog pose is a classic yoga exercise under the Surya Namaskar yoga sequence. It is a prevalent back-bending pose that challenges you to lift and open your heart and chest. By doing this yoga exercise, you also raise your head, and it helps you balance your posture and improve your body’s overall structure. 

Its physical aspects also help reduce your weariness and depression. Considered as an energizing pose, it helps stimulate your abdominal organs, lengthen your shoulders, lungs, abdomen, and chest, and strengthen your wrists, arms, and spine. 

Upward-Facing Dog Pose I Urdhva Mukha Svanasana

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 4. Crane Pose [Bakasana] 

The Crane like the Crow pose is an arm balancing yoga exercise that challenges your body and the ego. Despite the level of its advancement, you can achieve this pose swiftly by regular practice compared to other arm-balancing yogas. It makes for a reasonable way to challenge yourself and test the limits of your body’s capacity and abilities. 

It helps you improve focus and conquer your inner fears and restlessness. Since Bakasana stretches your buttocks and strengthens your core, upper chest, the back of your thighs, arms, and wrists, it is perfect for building abs and growing muscles. It creates a stretch in your upper back and groin, the wrist and hip flexors, and is therefore ideal for toning your arms and the body as a whole unit. Combine it with the Crow Pose of Bakasana and get better results.  
Crane Pose I Bakasana

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5. Upward-Facing Bow Pose [Urdhva Dhanurasana] 

 The Upward-facing bow pose or the wheel pose is an advanced and back-bending yoga pose that is an intense exercise and often found challenging by many yoga students. The Urdhva Dhanurasana is very effective in strengthening your back and spine, and it also targets your whole body by stimulating the 7-chakras. And apart from boosting energy in your body and curing mild depression, it also shapes and supports your arms and wrists, the abdomen area, spine, and legs. 

Since the lungs and chest lengthen and open through this yoga, it is therapeutic for breathing-related problems like asthma and heaviness in the chest region. Often considered the peak of back-bending poses, it is often practiced at the end of any yoga class when your body is open and warm.  

Upward-Facing Bow Pose I Urdhva Dhanurasana

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6. Fish Pose [Matsyasana]  

The Fish pose is a reclining back-bending exercise done in yoga practices. In this yoga pose, the person lies on their back and proceeds to lift their heart chakra by getting up on their elbows and then drawing back their shoulders. As a result, the neck stretches out, and the user’s head or the crown points to the wall behind them. 

As you practice and improve on your movements, the arch starts to deepen, and the heart and the throat regions open more prominently. This yoga pose helps you fight the fatigue and muscle tiredness of your body and boosts the flow of physical and mental energy within you. It is therapeutically applicable to many conditions like constipation, anxiety, menstrual pain, and backaches. And many yoga gurus believe that if you practice the Fish pose in water, you can eventually swim like one someday.  

Fish Pose I Matsyasana

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7. Bridge Pose [Setu Bandha Sarvangasana]  

The Bridge pose or the Setu Bandha Sarvangasana is a reclined yoga pose. It is easy for beginners to learn, and many people usually perform it towards the end of a yoga session. It opens your chest and heart and warms up the whole of your frontal body due to it getting stretched in the process. The Setu Bandha makes for a great pose to advance backbends and a stepping stone for learning other yoga poses. 

It strengthens your hips and legs and massages your thoracic spine while giving you a luxurious feeling of tranquility and inner satisfaction. And by practicing this pose with movement and care, your body will eventually become revitalized and energized after every attempt and give your mind and spirit the feeling of inner freshness. 

Bridge Pose I Setu Bandha Sarvangasana

Image Credit: Pinterest

8. Bow Pose [Dhanurasana]  

The Bow pose or Dhanurasana is a helpful yoga exercise, especially if your work demands you to stay glued to your desk and chair for hours without a sweat. This backbend move is perfect for improving your posture as it helps you stretch your hips and hamstrings. The bow pose is also beneficial in opening your heart, chest, and shoulders and strengthening your back, which in turn undoes the strain and fatigue of your body from being hunched over screens and desks. 

Apart from its various physical benefits, Dhanurasana is also known to regulate your blood pressure and heart rate. It helps you relax by calming your mind down and keeping your body grounded and ultimately aids in energizing and boosting your body with positive vibrance.  

Bow Pose I Dhanurasana

Image Credit: Pinterest

9. Lotus Pose [Padmasana] 

 

The lotus pose or Padmasana is the most recognized posture in yoga and is called the classic Yoga posture. Even the people who don’t practice yoga are aware of it. This pose is suitable for meditation and is often the beginning or the ending Asana of many yoga sessions. Despite these facts, the lotus pose is an advanced yoga pose, and you should not do it if you have just started doing yoga. It requires some flexibility from your side that you can achieve with regular practice. The Padmasana soothes your mind and allows you to channel your inner latent energy. It helps stretch your knees, hips, and ankles and supports your upper back and spine. And since it helps in blood circulation around your pelvis, it is also beneficial to reduce menstrual cramps and pain in females. 

Many Yoga Gurus believe that the lotus pose is the destroyer of diseases and can purify your soul and connect you with your true and powerful inner spirit if you practice for very long durations and seriously meditate without distracting your mind.  

Lotus Pose I Padmasana

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10. Goddess Pose [Utkata Konasana] 

 The goddess pose or Utkata Konasana is very similar to squatting. It is a beginner-level yoga pose and is very beneficial for increasing your concentration and restoring your body’s physical and spiritual energy. Since this stance requires you to centralize your balance and focus on the lower parts of the body, like thighs and toes, it helps tone your lower body and improve muscular dynamism. It opens your chest and hips and helps your diaphragm relax and strengthen your respiratory system. 

Apart from these, the Goddess pose also stimulates your cardiovascular system and urogenital areas and thus, prevents any urine or reproduction-related disorders. While it is effortless and has no side effects, try to avoid the Goddess pose if you had a recent chronic injury to the legs, shoulders, or hips.  

Goddess Pose I Utkata Konasana

Image Credit: Pinterest

Conclusion 

Don’t expect immediate and drastic fruits of yoga on your body. Rather than focusing on the benefits, try enjoying it as a naturally calming and spiritual art and connecting with your inner voice in your sessions. It might be a bit painful and difficult to grasp initially. But once your body gets the hang of the poses and stretches, your limbs will automatically move smoothly, and the awkwardness around your appearance will be gone. And by keeping a check on your nutritional intake and hydration level, you can accentuate healthy living and be mentally fit in the coming years. 

BONUS VIDEO

Yoga Asanas to Increase Stamina by Cult.fit 

Author Bio (Guest Author)

Aniya more is one of the brightest content writers at Breakout Escape rooms. She is a passionate writer who loves to read books and explore different escape rooms. With a great work ethic, she spends most of her time researching and reading. When she is not working, she likes to relax with a cup of coffee and enjoy watching her favorite tv show or walking her dog peanut. You can find her on LinkedIn.



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