BEST YOGA ASANAS

Fitness experts say that these 10 daily routines will give you a good start.

Morning yoga can help you start your day on a positive note. It can also help you to feel stronger and to regain your mental balance. Here is a guide for beginners in the 10 asanas recommended by experts.

Do you always feel tired and exhausted without any underlying medical condition? A daily 10-minute yoga session can help you feel energized, and help you regain your mental and physical balance.

Although many people feel that yoga is not compatible with cardio exercise or heavy work High-intensity interval training,studies have shown that yoga can help you with everything from losing weight, reducing period pain, strengthening heart health and ensuring smooth digestion. Also, you do not really need a special gym gear or studio environment to do the yoga pose.

1) Naukasana

It enhances the functioning of the abdominal muscles, and is ready for digestion.

Naukasana (boat pose).

Lie on your back with your legs together. Keep your hands on your thighs or near your thighs on the floor. Inhale and raise the head, arms and head a straight line from the ground at an angle of 30 degrees. Keep your toes up. “This baby boosts the muscles of the stomach,  reduces belly fat and is good for digestion as well, and also. It also strengthens the organs in the abdomen and legs, ”said Dr. Kutteri.

2) Paschimottanasana (head to toe)

Sit with your legs extended and your toes bent. Take a deep breath and raise your arms. Inhale and exhale. Stretch the spine forward from the hips. Hold the toes with your hands, bending the elbow out or down. Instead of the latter, your focus should be on your abdominal breathing. "Paschimottanasana stretches the calf muscles and hamstring, which facilitates blood flow. It stretches the spine and provides good stretching in it. It also regulates vital energy in the nervous system and ensures good circulation of the internal organs," said Dr. Kutteri.

3) Ardha matsyendrasan (half spinal pose)

It tightens the abdominal muscles and opens the chest area.

 Sit up straight, stretch your legs in front of your body. Bend your left leg and try to touch your feet to your right hip. Bring your right leg out of the left knee. Touch your feet on the floor. Keep your spine straight. Exhale and turn up your upper body to the right. Hold your right foot with your left hand and place your right hand on your spine. This baby makes your spine bend more and strengthen your lateral muscles, says Dr. Kutteri. It also tightens the abdominal muscles and opens up the chest area.

4) Uttanasana

It works on your gluteus and quadricep muscles.

Lie on your back, your hands close to your hips or below your hips (palms facing down). The legs should be straight and the toes bent. Grease and lift both legs at a 90 degree angle as you stretch your abdomen toward the outside. Exhale and lift both legs to a 45- or 30-degree angle while holding the abdomen. Perform 5-8 movements and hold the legs at each angle for 5-7 breaths of the abdomen. This baby strengthens the bowels and is an effective way to get rid of excess fat near the abdomen. "It works on the gluteus and quadricep muscles," says Drs. Kutteri.

5) Dandasana (plank pose)

Lie on your stomach and bring your elbows under your shoulders. Get in the pushing position and put your arms down. Inhale and exhale with the support of your hands and toes. Squeeze your gluteus and tighten your abdominal muscles. Keep the neck and spine straight. Hold the position to get 5-7 breaths in the abdomen. Exhale and relax. Repeat 3 times. “This baby is a great way to strengthen the core of muscles. It helps burn fat and calories from the stomach and increases the production of abs, buttocks and thighs, ”says Dr Kutteri.

6)Viparita Karni (Inclined pose)

Lie down on your back. Join both legs and lift them up. Take the legs slightly back to lift your lower back. Support the back by placing the palms on the lower back with the elbows down. Keep your legs perpendicular to the floor and keep your back inclined at an angle of 45-60 degrees and down. Breathe normally. Start with 1 minute and gradually increase the exercise time to 10 minutes. “Your digestive system will be strengthened and good by getting used to the job. Your appetite will grow. It can prevent premature hair loss and treat infections such as swelling of the feet, goitre, blood-related diseases such as abscesses, acne and itching, ”says Dr. Kutteri. This baby stimulates rapid water movement from the small intestine to the large intestine, which cleanses the stomach. It is also a good practice to stimulate the hormonal system and strengthen the gut.

7)Kapalabhati (skull cleansing kriya)

Sit in a comfortable position with both hands on your knees. The spine, neck and shoulder should be in a straight line. Start with deep breathing and abdominal expansion. Exhale vigorously with a contraction of the abdomen (rumbling movements of the abdominal muscles) for up to 40 to 60 strokes. After each cycle, take a deep breath to relax. Repeat 3-4 rounds of Kapalabhati. Dr. Kutteri states that Kapalabhati balances and strengthens the nervous system and strengthens the digestive organs. "It is an effective exercise to release extra fat, burn calories and reduce belly fat. Rapid and rigorous movement strengthens the abdominal muscles and ensures proper circulation in the abdomen," says Dr. Kutteri.

8) Dhanurasana (bow pose)

Lie on your stomach. Show your hands back and hold your feet. Try pulling yourself back. You may feel stretch in your arms, abdomen and legs. “This baby is very active in weight loss, improves digestion and increases blood circulation. It also causes your back to bend, ”says Dr. Kutteri

9) Bhujangasana (cobra pose)

It improves the flexibility of your back and tones the abdomen, neck and shoulders.

Lie on your stomach. Put your hands next to your shoulder. Push yourself toward the sky.

You may feel a stretch in your stomach.“This image enhances the flexibility of your back and the tone of your abdomen, neck, and shoulders. It improves blood circulation and eliminates fatigue and stress, ”says Dr. Kutteri.

10) Bitilasana (cat cow pose)

It stretches the back torso and neck, and strengthens the abdominal organs. Start by keeping your hands and knees in place “above the table”. Make sure your knees are placed directly below your hips. Your wrists, elbows and shoulders should be straight and perpendicular to the floor. Stand with your head in the middle. As you exhale, lift your chest toward the ceiling, allowing your abdomen to lower. Raise your head to look straight. Exhale and restart the neutral "tabletop" area. This baby warms the body and brings spinal flexibility. "This baby stretches the torso and neck, and strengthens the abdominal organs," says Dr. Kutteri.