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5 Effective Yoga Poses to Build Your Strength & Flexibility.


We always try to make our body strong and flexible as a weak body fails to do any hard work or gets tired of working for few hours. Lower stamina and lower immunity weaken our body. Therefore, we easily get tired of doing any physical work. Healthy foods are always not sufficient to build strength and make the body flexible. You need to practice power yoga to make the body strong and flexible.

1.Navasana (Boat Pose)

You need sufficient core strength to do Navasana or boat pose. First, sit on the ground by putting the hands both the sides of your buttock area.  Now try to sit on the buttock by leaning towards the back and stretch your legs out in the front. Lift them up by making an angle of 45 degrees to the ground. Make your spine straight and the lower tummy flat. Then raise your hands up to the knee keeping them parallel to the ground. This power yoga pose strengthens the abdomen, backbone and hip flexors. You can do this yoga at home to improve the conditions of prostate, kidneys, thyroid, and intestines. It also tightens and strengthens the core muscles of the abdomen and back.

5 Effective Yoga Poses to Build Your Strength & Flexibility.
2. Goddess Pose or Utkata konasana

The Goddess Pose is an easy pose to connect you to the forces of the universe. It increases both strength and stamina and also gives relief to women from pain during menstruation. This yoga for power helps in stretching and toning the muscles.

First, stand in mountain pose, and concentrate on breathing. Then keep your feet apart and face them sideways. Bend your knees and down your hips up to the height of your knees. Keep your arms at shoulder height and do the namaskar mudra by pointing your fingertips towards the sky. Stay in this position for 30 seconds. Pregnant women can practice this yoga at home to make the body ready for childbirth by forming enough space in the pelvis.

5 Effective Yoga Poses to Build Your Strength & Flexibility.
Utkata Konasana
3. Bridge Pose

This power yoga pose has so many benefits. It stretches the neck, chest, spine, and hips. It increases blood circulation by strengthening back, buttocks, and hamstrings. Besides these, you can do this yoga at home not only to decrease stress, depression, to improve the conditions of lungs, thyroid glands, abdominal organs, and digestion.Lie down on the ground and bend the knees. Then try to lift your buttocks till your thighs are parallel to the ground. Now your body makes a bridge like a pose and stays in this pose for 30 seconds or more.

5 Effective Yoga Poses to Build Your Strength & Flexibility.
Bridge Pose


4. Triangle Pose or Trikonasana

Triangle Pose or Trikonasana gives strength and flexibility to your body by stretching the legs, hips, muscles around the knee, ankle joints, hamstrings, calves, chest, shoulders, and spine. This power yoga strengthens the legs, knees, ankles, abdominal muscles and spine.

Stand straight and keep your legs apart forming a triangular shape. Then bend down on the right side and try to touch the right foot with right hand and raise the other hand towards the ceiling. Repeat this on another side.

5 Effective Yoga Poses to Build Your Strength & Flexibility.
5. Plough Pose (Halasana)

This is a good power yoga pose to release tensions caused due to whole day working in the office. Mainly it stretches the muscles in your lower back and neck,

Lie straight on a mat facing to the sky. Stretch your arms by keeping on the left and right side of your upper body. Then slowly lift your legs above and put them on the back of your head. You have to lift your back and place your feet more away from your head. Try to give support to your upper back with your hands by stretching the shoulder blades.

5 Effective Yoga Poses to Build Your Strength & Flexibility.


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