If you need to bend your knees while touching your feet, you are losing your flexibility and immunity. You lead a sedentary life that is making you immobile. It is better you start some activities that can help retain your flexibility while you are busy with your desk job.
Here’re 9 yoga asanas that can be helpful in building your flexibility and immunity in the long run
- Tadasana (Mountain Pose)
• Stand straight with your feet hip-width apart and body balanced on your feet
• Raise your arms above your head with your fingers interlocked and palms facing upwards
• Straighten your posture by raising your shoulders towards your ears and opening your chest
• Look straight and hold the pose for 10 seconds
• Come back to normal position and relax
Benefits: Tadasana corrects posture by working on all muscles and joints. It aligns the skeletal, regulates the digestive system, boosts the respiratory mechanism, and improves the nervous system.
- Utkatasana (Chair Pose)
• Stand straight with your feet shoulder-width apart, hands extended with palms facing downwards
• Bend your knees and pull your pelvis slightly down like you are sitting on a chair
• Raise your hands above your head and stretch your spine towards the ceiling
• Hold the pose for 10 seconds and then relax
Benefits: The advantage of utkatasana is it involves the entire body. It will test your strength and stamina. And if you keep doing it regularly, you will feel stronger and more flexible. It also builds immunity.
- Virabhadrasana II (Warrior 2 Pose)
• Stand straight to the long side of your mat with your feet hip-width apart
• Turn your right foot to the right side of the mat while keeping the left foot inward
• Bend the right knee without allowing the knee to shoot over the toe
• Turn your head right, stretch the left leg, and bring your arms parallel to the floor
• Stretch wide apart and hold the pose for 10 seconds
Benefits: This stretching pose will give a good stretch to your legs, groin, lungs, chest, and shoulders. And regular stretching will build your stamina. This asana requires both strength and focus.
- Vrksasana (Tree Pose)
• Stand straight with your feet hip-width apart and arms by your sides
• Raise your right leg and place your right on the left thigh
• Keep your left leg straight and raise your hands above your head
• Stretch your spine and join your hands in ‘namaste’
• Keep your gaze steady and hold the pose for 10 seconds
• Relax and repeat it with the left foot
Benefits: It strengthens the spine but its biggest advantage is that it develops neuromuscular coordination. Also, it improves flexibility and immunity. But you need strength and stamina to practice this asana.
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