Three yoga poses can help you address physical issues and regain a great figure: Big Toe Pose, Boat Pose, and Chair Pose.
The Big Toe Pose is a yoga pose that lengthens and strengthens tight hamstrings, calms the brain, relieves stress and anxiety, stimulates the liver and kidneys, stretches the hamstrings and calves, strengthens the thighs, improves digestion, and helps relieve symptoms of menopause, headaches, and insomnia.
1. The Big Toe Pose is a yoga pose that lengthens and strengthens tight hamstrings. It helps calm the brain, relieve stress and anxiety, stimulate the liver and kidneys, stretch the hamstrings and calves, strengthen the thighs, improve digestion, and relieve symptoms of menopause, headaches, and insomnia.
2. To perform the Big Toe Pose, stand upright with feet parallel, bend forward from the hip joints while keeping legs straight, grip the big toes with fingers, lift the torso and sitting bones, relax the hamstrings, and hollow the lower back, lower into the forward bend, and hold the position for one minute before returning to upright.
3. The Big Toe Pose should be avoided with lower back or neck injuries. It is important to be cautious and avoid any discomfort or pain while performing the pose.
4. Preparatory poses for the Big Toe Pose include Supta Padangusthasana, Adho Mukha Svanasana, Uttanasana, Pashchimottanasana, and Reclining Hand-to-Big-Toe Pose. Follow-up poses include Utkatasana and Trikonasana.
5. If holding the toes with straight knees is difficult, a yoga strap can be used around the arches of the feet for support instead of bending the knees.
Chair Pose, also known as Utkatasana, is a powerful yoga pose that symbolizes determination and teaches practitioners to find their seat of power within their pelvis, while providing various physical and mental benefits.
1. Utkatasana, also known as Chair Pose, is a powerful and heat-building yoga pose that brings the body together. It symbolizes determination, perseverance, and commitment. By seamlessly uniting the strength of the legs, arms, and torso, it teaches practitioners to find their seat of power within their pelvis.
2. Chair Pose improves balance, builds cardiovascular health, and strengthens the core, thighs, and ankles. It also requires focus in the breath and mind. When centered and aligned in the posture, practitioners can access a great well of energy. Consistency in practicing Chair Pose yields deep and lasting results.
3. To achieve stability in Chair Pose, it is important to release the heads of the thigh bones toward the heels. Practitioners can start by bringing their hands to the tops of their thighs and pushing the thighs toward the heels while lifting the sitting bones. Meditation during the pose can help build fire in the belly while keeping the mind cool.
4. Variations of Chair Pose include using a block between the thighs to activate inner thigh muscles, practicing against a wall for support, and raising the arms overhead for an added challenge. These variations can provide different levels of intensity and help practitioners explore different aspects of the pose.
5. Chair Pose is loved for its ability to strengthen the body, build warmth, and boost confidence and joy. It is seen as a whole circle of physical strengthening and self-esteem. The pose challenges practitioners to find their inner power and teaches them the importance of steady practice over time.
Boat Pose is a seated yoga pose that targets the core muscles, strengthens various muscle groups, improves posture and body awareness, and can be modified for different levels of strength and flexibility.
1. Boat Pose, or Paripurna Navasana, is a seated yoga pose that targets the core muscles. It requires balancing on the sitting bones and tailbone, building mental and physical focus. The pose strengthens the abdominal muscles, hip flexors, adductors, and lower back muscles. It also improves posture and body awareness, boosts energy, and builds confidence.
2. To perform Boat Pose, sit on the floor with legs straight. Lean back slightly, balancing on the sitting bones and tailbone. Bend the knees and lift the thighs, keeping them angled above the floor. Straighten the knees if possible, extending the arms parallel to the legs. Breathe and hold the pose for 10 to 20 seconds, gradually increasing the time.
3. Boat Pose builds focus, body awareness, and core strength. It boosts energy, fights fatigue, and improves posture. The pose counteracts the effects of prolonged sitting and computer work. It also strengthens the hip flexors, adductors, and lower back muscles. Boat Pose can enhance confidence, empowerment, and overall physical performance.
4. Variations of Boat Pose include Bent-Knee Boat Pose, where the knees are bent to lessen effort and reduce pressure on the low back. Half Boat Pose involves keeping the feet on the ground and lifting one leg at a time. These variations provide options for different levels of strength and flexibility.
5. Beginners can focus on maintaining a long and lifted spine, avoiding rounding of the back. They can also practice the pose with knees bent and hands on the floor for support. For individuals with limitations, such as back pain or hernia, caution should be exercised. Modifications can include using props like straps or keeping the pose gentler and held for a shorter duration.
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