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Yoga is the best exercise for developing core strength and lean muscle because its techniques combine movement, breathing, and your own body weight.
For a fit and lean body, incorporate this into your regular regimen. Try to hold each pose for 10 to 30 seconds, then repeat it three times.
These six poses are a must for men…
1. Vasisthasana (Side plank)
Formation of the posture
Start in Santholanasan (Plank), lift your right hand off the floor with your left palm firmly planted on the ground, turn your entire body to face your right side, lift your right leg off the floor and cross it over your left leg, raise your right arm above your head with your fingers pointing upward, touch your knees, heels, and feet together, and check that your arms and shoulders are in a straight line.
Benefits
You can benefit from gradually increasing your ability to hold this pose for extended periods of time.
Breathing technique
Inhale as you lift your body off the floor. Inhale and exhale normally if you hold the asana for too long.
2. Santolanasana (Plank pose)
Formation of the posture
Lay on your stomach, put your hands under your shoulders, and pull your pelvis, knees, and upper body up. Grip the floor with your toes and maintain your knees straight. Your spine, pelvis, and knees are in alignment. Keep arms straight and wrists below shoulders. Remain in the last position for some time.
Benefits
• Strengthens the ab muscles
• Enhances the neurological system’s equilibrium
• Encourages Manipura chakra activity
Breathing technique
As you raise your body off the ground, breathe in. Whenever you hold the posture, take a regular breath in and out.
3. Paschimottanasana (Seated forward bend)
Formation of the posture
Perform Dandasana first. Make sure your legs are stretched forward with your knees slightly bent. Raise your hands up while maintaining a straight spine. Exhale to release air from your stomach. Bend forward at the hips and place your upper body on your lower body while exhaling. Drop your arms and place your fingertips on your big toes. Try to put your nose on your knees.
Benefits
• Beneficial for digestive disorders and constipation
• Helpful for young practitioners to gain height by stretching their spines
• Tone the pelvic and abdominal muscles
Breathing technique
Breathe out and bend forward.
4. Chakrasana (Wheel pose)
Formation of the posture
Lie down on your back. Fold your legs at your knees and ensure that your feet are placed on the floor. Bend arms at elbows with palms facing the sky. Rotate arms at shoulders and keep your palms on the floor on either side beside your head. Inhale, put pressure on your palms and legs and lift your entire body up to form an arch. Relax your neck as you let your head drop back gently. Your body weight must be distributed between your four limbs
Benefits
• Reduces abdominal fatty deposits
• Increases flexibility and spine extension
Breathing technique
Inhale while lifting the body up
5. Naukasana (Boat pose)
Formation of the posture
Lay on your back. Raise your upper body 45 degrees off the ground. Swing your hips around and lift your legs 45 degrees off the ground. Your eyes and toes must line up. Make an effort to avoid bending your knees. Keep your arms pointing forward and parallel to the ground. Tighten the muscles in your abdomen.
Benefits
• Gives the body a boost of energy and positivity
• Fosters an awareness of inner harmony and balance.
Breathing technique
Inhale while raising the upper body and legs. Hold your breath in pose and exhale as you lie down.
6. Dhanurasana (Bow pose)
Formation of the posture
• Squat and lay on your stomach.
• Kneel down and fold your legs; place your hands on your ankles.
• To balance on your stomach, raise your upper and lower bodies.
• Hold the pose for a few breaths; the curled back should resemble a bow.
Benefits
• Builds thigh, arm, and shoulder strength
• Strengthens the back and abdominal muscles
Breathing technique
Exhale to bring the body back down after inhaling to raise it.
The takeaway
Start with 3-5 minutes, and as you get more accustomed to the practice, lengthen it.
Yoga is caring for the various aspects of the mind, body, and spirit. With the help of yoga, we can improve our physical well-being, mental acuity, emotional stability, and spiritual joy. This is the ancient, divine science that maintains the wellbeing of every aspect of our existence
