The most important thing while you workout is your posture and the inhale and exhale pattern you follow. Imagine the torso to be a cylinder. Now when you breathe in it softens and lengthens whereas when you exhale the decrease in the volume of air increases the pressure inside and compacts the center point of gravity of the body, letting to move as a unit initiated y the belly.
Transverse and rectus abdominus run from below the sternum down to the waist in the front whereas erector spinae, latissmus dorsi, iliocostalis and multifidus spinalis are the core muscles at the back while at the side are the internal and external oblique muscles. These muscles sum up to make core muscles in a team along with the hip flexors like gluteus maximus and medius, hamstrings and rectus femoris.
Rather than having bulky body muscles, yoga with its holds and stretches help you build leaner muscles and a better strength. It utilizes your already present muscle mass into a better leaner form. We have gathered here a sequence of exercises which you can practice daily for 10 minutes and see the change that occurs after that.
8. Ukatasana Or The Chair Pose
This one gets to be a little tough for your knees as holding on to the posture puts a pressure.
- You need to stand in a mountain pose or Tadasana.
- Raise your hands shoulder width apart with your palms facing in and while you do that you need to inhale.
- Bend your knees like you squat and exhale.
- Your heels should be on the ground while your feet shall be together.
- Keep your torso straight and hold for a few breaths
- As you stand up and lower your hands, inhale.
- Bring your hands in prayer position.
7. Virabhadrasana 1 Or Warrior 1
As the name suggests this one is like a warrior pose where one has to extend the spine and open front of the body.
- The first step is to exhale and extend your left foot backwards with the toes angled at 45 degrees.
- Keep both the heels in line.
- Inhale now to raise your arms above your head then exhale to soften your shoulders.
- Bend you right knee which is at the front at 90 degrees.
- Gently bring your thighs closer to each other.
- Keep your neck soft while you look at the front and evenly divide the weight between your feet as you lift up.
- Stay in the posture for a few breaths and then exhale to straighten the front leg while exhale out when you slide the back foot forward along with the front foot.
- Bring your hand in prayer position.