Six Top Yogasanas For Avoiding Exercise Related Injury

Any exercise plan requires a proper warm-up, stretches at the beginning and cool-down at the end.

Any exercise plan requires a proper warm-up, stretches at the beginning and cool-down at the end. This ensures that there is minimal damage to your muscle tissues and optimal benefit to your body. Stretching is a key to a successful exercise regime, as it improves blood circulation and makes your body more flexible. As your cells and tissues stretch, fresh blood reaches to each and every cell of our body and providing them with oxygen and nutrition. As you contract after stretching, the impure blood is pushed out of the body into your elimination system, thus helping in detoxification.

Here are six essential Yogasana that double up as stretching exercises. Besides the other benefits that each Yogasana offers, it also helps in giving a good stretch to the various parts of our body.

Bhujangasana (Cobra Pose)

1. Lie on the stomach and place your palms on the floor close to the shoulder blades.

2. Push the upper body back up by extending the arms fully. Keep the pelvis on the floor.

3. Hold this position for 30 seconds. Exhale and repeat this pose for 5 times.

Dhanurasana (Bow Pose)

1. Lie on the stomach with head down. Inhale and bend your knees up.

2. Inhale and bend your knees up. Reach back with your hands and clasp both the ankles.

3. Inhale, raise your head and chest up and simultaneously pull your ankles up, lifting the knees and thighs off the floor.

4. Arch backwards and look up, hold for 15-20 seconds.

5. Exhale and repeat for 4-5 times.

Paschimottasana

1. Sit on the floor. Keep the legs stretched in the front and extend the calves and the heels away from the pelvis.

2. Pivot forward from the hips and clasp your heels by pressing the thighs into the floor.

3. Hold this pose for 30 seconds.

4. Return back to start position and repeat for 3-4 times.

Parvatasana (Mountain Pose)

1. Hold your body in a mountain pose.

2. Drop your pelvis and arch your back inwards.

3. Hold this position for 30 seconds, exhale, stand up and resume the pose again.

4. Do it for 4-5 times.

Pawan mukhtasana

1. Lie on your back.

2. Hold each leg below the knee, pull both the knees up slowly towards the chest and hold for 30 seconds.

Tadasana (Tree Pose)

1. Stand straight and keep a distance of one foot between both the feet.

2. Interlock the fingers, inhale and stretch up on your toes with hands stretched above the head.

3. Hold the pose for 30 seconds, breathing normally.

4. Exhale, come back to the start position and repeat for 5 times.

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