Summer will be at the door, just before you blink with your eyes. Thus, you will have to prepare your summer body figure starting from now. That is why today’s article will present to you a program of 15 most effective yoga poses that will easily shape your body and transform the same to a level of unrecognition.
- Cobra Pose or Bhujangasana
Start the exercise by laying down on the floor so that your face will be turned towards the floor. Spread your arms on the ground and stretch your legs to the back as much as you can. Then raise up the upper part of your body off the ground. At this position, make sure that your knees and toes are in a straight line and are touching the ground. Try to stay into this position for 25-30 seconds.
- Camel Pose or Ustrasana
Start the exercise by bringing your body into a kneeling position. Then make an arch with your back and touch your heels with your hands. Try to stay into this position for one minute.
- Side Plank Pose or Vasisthasana
Bring your body into a downward-facing dog pose. Next, your body to one of your body sides. According to the side that you have choose, tilt your body. Next, you will have to lift your opposite arm into the air and try to stay into this position for 15-30 seconds. Then you may return your body to the starting position.
- Seated Forward Bend Pose or Paschimottana
It is recommended before this exercise to perform the padmasana or sukahasana pose. While you are breathing out stretch your body towards the feet. Next, with the help of your hand, hug your feet. Try to stay into this position for about one minute.
- Corpse Pose or Savasana
The corpse pose is also known as a relaxation pose. This pose needs to be performed every 30 minutes of your session. Also it looks as the most relaxing one, the corpse pose is considered to be the most difficult pose, because in order to perform correctly, you will have to brought your body inti a completely relaxation posture.
- Revolved Side Angle Pose or Parivrtta Parsvakonasana
This yoga pose is excellent for tightening of your abdominal core muscles. Start the exercise by bringing your body into a kneeling, praying position. Then choose one knee on which you are going to stand and make sure that that knee is forming an angle of 90 degrees when bent. Then make a stretch pose with the opposite leg and balance your body on the toes. In order to balance better, you make may face towards the ground, so that you will be able to tilt your body. Try to stay into this position for 30 seconds.
- Plank Pose or Kumbhakasana
The plank posed is considered as the favourite one between the people who are practising yoga. The same is good for strength of your abdominal muscles and arms. Start the exercise by laying down on the ground, so that the face will be turned towards the ground. By the usage of the straightened arms raise your body up. Maintain a balance with your toes. Then you may face towards the front. Try to stay at this position as longer as you can. Then make a short pause and repeat the movements for several times. As the days are passing by, try to extend the time of the pose.
- Boat Pose or Paripurna Navasana
The boat pose is very effective for your abdominal muscles. You will not perform the pose correctly if you do not engage your abdominal muscles.
Start the exercise by laying down, so that your face will be turned toward the floor. Next, you will have to straighten your legs as much as you can, and raise them. Then you will have to raise your body too, but slowly. Next, stretch your arms, so that along with the legs will form a boat pose. Try to stay into this position for 60 seconds.
- One-Legged Downward Facing Dog Pose or Eka Pada Adho Mukha Svanasana
This exercise will teach you how to balance your body and will help your abs to get strengthen. Start the exercise by bringing your body into a downward-facing dog pose. Then choose which leg you are going to strengthen and lift the same up. Next, the leg that you have strengthen you will have to lower under your abs. Make 10 repetitions of the exercise for the one leg, then switch legs, and make additional 10 repetitions with the opposite leg too.
- Tree Pose or Vrksasana
This pose is excellent for meditation, as well for learning how to balance your body. Start the exercise by standing on both your feet. Then put your right foot on the inside of the left hip. Bring your arms into a praying position in front of your chest and smile. Try to stay into this position for 60 seconds.
- Bow Pose or Dhanurasana
Although it looks as an easy pose, the same may cause difficulties to you, because during this exercise the abs are the ones that are doing all the moves.
Start the exercise by laying down on the ground, so that your face will be turned towards the floor. Next, you will have to raise both your feet and hands and by the usage of your hands hug your feet. Try to stay into this position for 30 seconds. As the days are passing by, increase the timing to 90 seconds.
- Cow Pose or Bitilasana
This pose will strengthen your abs as steel. Start the exercise by bringing your body into a kneeling position on the ground. Then straighten your arms as much as you can and make sure that the weight of the upper part of your body is concentrated into the arms. Bend your spine as you are going to perform a cat pose. Next, push down your spine so that you may perform the cow pose. Try to hold your body into this position for 30 seconds.
- Reverse Table Top Pose or Ardha Purvottanasana
This pose is considered as active one and that is why will make your abs to work harder. Start the exercise by bringing your body into a sitting position on the floor, so that your knees will be bend and your feet will be placed firmly on the ground. Place your arms behind your back. Next, you will have to raise your body so that the knees and the head form a straight line. Try to stay into this position for 30 seconds.
- Downward-Facing Dog Pose or Adho Mukha Svanasana
This pose is one of the Sun Salutation poses. The same is good for strengthening of your abs and balancing your body. In order to come onto the floor, use your legs and hands. Your bottom needs to be raised in order the same to form and angle of 90 degrees with your body. Try to stay into this position for 3 minutes.
- Mountain Pose or Tadasana
The mountain pose is considered to be a warm-up pose. So every time when you are starting with your yoga session, you will have to start with this pose.