Yoga Asanas To Stay Fit : Part 1

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Adho Mukha Vrikshasana

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Adho Mukha Vriksasana is an asana in which the performer stands on his hands and assumes the pose like an inverted tree. This asana resembles a strongly rooted tree.

How To Do It –

  • If you are a beginner, then do it with support of wall and make yourself 6 inches away from the wall.
  • Walk towards your hands, making sure your shoulders are placed exactly over your wrists.
  • Bend the knee of any one leg, and lift the foot of other leg off the floor. Straighten the leg when you are comfortable.
  • While doing this, your head shoulder between your upper arms.
  • Now, try and take your feet off the wall. Engage your legs.
  • Hold this pose for few minutes.
  • To relese this asana, bring your legs down, one at a time and then relax.


  • Practicing this will improve your sense of balance.
  • Blood circulation will enhance.
  • This is good for keeping brain calm and relax.
  • It is helpful in relieving stress.
  • It makes the wrists,arms and shoulders strong.

Adho Mukha Shvanasana(Downward Facing Dog)

Akarna Dhanurasana(Shooting Bow Posture)

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Akarna Dhanurasana involves pulling the foot towards the ear from a seated position with the legs outstretched. This posture resembles an archer about to relese an arrow.

How To Do It-

  •  In starting your head, shoulders and back should remain straight.
  •   Keep your palms on thighs and inhale deeply.
  • Slide down the right hand towards your big toe of right foot and keep your right leg straight.
  • Hold the toe and pull the right foot towards your face and slide down with left hand to reach big toe of your left foot.
  • Left foot should remain firm on ground and move your right hand in front of your face towards right ear.
  • Exhale and inhale while lifting left foot with right hand.
  • Stay in bow position for 20 seconds.
  • Exhale and return to your original position.
  • Repeat this for other leg also.   


  • It treats indigestion problems.
  • It heals pain in abdomen area.
  • Helpful in regularizing menstrual cycle for women.
  • Useful in enhancing breathing capacity.
  • Increase flexibility of thighs, chest, abdominal muscles and neck.

Anantasana (Side Reclining Leg Lift)

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This asana is a balancing pose and stretches the legs also. This asana is also called Sleeping Vishnu Pose.

 How To Do It—

  • Lie flat and gently turn to left. Take this position by pressing outer part of your left foot and your heels on floor.
  • Raise your right arm over your head, perpendicular to your body.
  • Use your left arm to support your head as you lift it off the floor and support it on your palms.
  • Bend your right leg at the knee and reach for your big toe with the right arm and grab it using the first two fingers and the thumb.
  • Exhale and stretch the right leg towards the ceiling.
  • Hold this pose for few seconds and then repeat it on other side.


  • It is a stretching exercise for whole body.
  • It relives from tension and stress.
  • It is good to lose weight from hips and thighs.
  • It helps with digestive problems.
  • It is helpful in treating disorders from urinary bladder, testes and ovaries.

Anjaneyasana (Low Lunge Pose)

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Low Lunge can be adapted in many different ways in order to serve all levels. It stretches and strengthens so many areas of the body at once.

How To Do It—

  • Start with downward facing dog. By exhaling , step your right foot forward near your right thumb and your right knee over your right ankle. Lower your left knee towards the floor.
  • Inhale to reach your arms overhead, chest and head reaching upward. Face your palms towards one another and soften your shoulders down.
  • Draw your tailbone towards the earth, lengthening your lower back and engage your core muscles in it.
  • Stay in this position for some time.
  • To exit, place your hands down on mat and get back to down dog.
  • Repeat this process for other side.


  • It stretches the hips.
  • It opens up your lungs, shoulders and chest.
  • It improves your balance.
  • It increases your ability to balance.
  • It stimulates the digestive and reproductive organs.


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