4. Ardha Matsyendrasana (Spine Twisting Pose)

Ardha Matsyendrasana Spine Twisting Pose

This pose is majorly useful in issues with spine. It helps in opening, nourishing, lengthening and re-aligning of spine. This also stimulates nervous, reproductive and digestive systems.

How to Do This Pose:

For this pose, stretch out your legs straight in front of you while sitting, keeping the spine erect and also the feet together. After that, you need to bend the left leg and place its heel near the hip of right leg and then you need to take the right leg over the left knee.

Your left hand should be on the right knee and right hand behind yourself. Now, just twist the waist, shoulders and neck to the right to look over the right shoulder.

Continue the long gentle breaths with your spine erect. To release, keep breathing out and start with releasing right hand, then waist, chest and then the neck. Repeat it to the other side.

5. Utthan Pristhasana (Lizard Pose)

Utthan Pristhasana Lizard Yoga Pose

Quadriceps, hip flexors and hamstring are stretched with this pose. Hamstring and groin are strengthened majorly. It also has mental benefits like stress reduction and improved focus.

How to Do This Pose:

To achieve this pose, begin with kneeling on the floor in a tabletop pose. Then bring your right food ahead and step it just outside your right hand. Stretch your left leg as back as you can with toes tucked under. Option to lift your back knee off the ground. Now to engage the hip and back muscles, you need to squeeze your feet towards each other. Keep your spine long and your chest should be in a forward position. Now lower your forearms to the ground and hold for five breaths. Now release the tabletop position. Repeat it to the other side.

All these five yoga poses help greatly in improving your concentration along with offering the physical benefits. Try to start practicing these and you will feel changes to your mind and body very soon.


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