Latest news with #Phalakasana
Hans India
14-07-2025
- Health
- Hans India
Easy Yoga Poses to Build Core Strength at Home
A strong core is essential not just for fitness, but for better posture, balance, and daily stability. Yoga offers a gentle yet effective way to develop these muscles without any fancy equipment. Whether you're a beginner or seasoned yogi, these seven simple asanas can be done at home and tailored to your comfort level. Practice them 3–4 times a week to notice lasting benefits in strength and focus. 1. Plank Pose (Phalakasana) A foundational core strengthener, the Plank works your entire abdominal region, including obliques and lower back. How to do it: Start in a push-up position, hands under shoulders, body in one straight line. Engage your core and hold for 30–60 seconds. Reps: 2–3 rounds with deep, steady breaths. 2. Boat Pose (Navasana) Boost balance and activate deep abdominal muscles with this challenging hold. How to do it: Sit on the floor, lift your legs to a 45-degree angle, and extend your arms forward. Keep your spine straight. Hold: 20–30 seconds, for 3 sets. Increase time as your strength builds. 3. Side Plank (Vasisthasana) This variation of the plank targets your side core muscles, or obliques. How to do it: From Plank, shift weight to one hand, stack your feet, and lift hips. Raise your top arm to the sky. Hold: 20–30 seconds per side. Repeat twice each side. 4. Cat-Cow Pose (Marjaryasana-Bitilasana) A gentle way to warm up the spine and wake up your core muscles. How to do it: On all fours, inhale to arch your back (Cow), exhale to round it (Cat), activating your abs throughout. Reps: 8–10 rounds, breathing deeply with each movement. 5. Bridge Pose (Setu Bandhasana) Strengthens the lower back, glutes, and core while opening the chest and hips. How to do it: Lie on your back, bend knees with feet hip-width apart. Lift hips while engaging the core. Hold: 20–30 seconds. Lower slowly. Repeat 3 times. 6. Forearm Plank (Makara Adho Mukha Svanasana) An advanced variation that deepens core engagement while protecting wrists. How to do it: Lower onto your forearms and toes, keeping your body aligned from head to heels. Hold: 30–60 seconds. Do 2–3 sets with mindful breathing. 7. Seated Spinal Twist (Ardha Matsyendrasana) This seated pose works your obliques and enhances core flexibility. How to do it: Sit with legs extended, cross one leg over the other, and twist your torso toward the bent knee. Hold: 20–30 seconds per side. Repeat twice on each side. Tips for a Safer Practice • Practice on a yoga mat for comfort and grip. • Never push into pain—listen to your body's limits. • Breathe deeply to enhance muscle activation and mental focus. • Consistency is key: 3–4 sessions a week deliver the best results over time. With mindful movement and regular practice, these yoga poses can transform your core strength—and your daily life—from the inside out.
India.com
21-06-2025
- Health
- India.com
International Yoga Day 2025: How Yoga Boosts Mental Focus, Reduce Anxiety And Enhance Physical Wellness
In a world that moves relentlessly fast, finding stillness has become both a luxury and a necessity. Yoga, an ancient practice rooted in presence, offers more than just physical flexibility—it provides a sanctuary for the mind, body, and soul. Whether you're a working professional trying to balance burnout, someone seeking better sleep, or simply looking to deepen your self-awareness, yoga offers a powerful, accessible pathway to wellness. From home practice to immersive retreats, the benefits are deeply personal, yet universally transformative. Managing Stress and Anxiety: The Calming Power of Breath and Movement Mohit Patel, Co-founder & CEO at Raga Svara says, "Stress and anxiety often show up in the body through symptoms like a tight chest, shallow breath, and restless thoughts. Yoga helps you slow down and return to your breath." "Gentle movement lowers cortisol levels, while deep breathing activates the parasympathetic response, calming both body and mind. You start noticing your patterns, your triggers, and with practice, you respond rather than react," says Mohit. It's not about avoiding stress but creating space between the feeling and what you do next. You begin to trust your ability to come back to yourself even in chaos, that quiet steadiness makes all the difference. Improving Sleep and Mental Focus Through Gentle, Restorative Yoga Mohit says, "Practices like forward bends, legs-up-the-wall, gentle twists, or simply lying in Savasana with deep breathing help activate the parasympathetic nervous system, easing the body into rest mode." "This reduces cortisol levels and slows the heart rate, preparing the body for deeper sleep. Over time, you feel more rested, more clear-headed, not from forcing rest, but from truly unwinding. Mentally, yoga builds focus by training you to return to the present moment, again and again. This quiets mental noise, improves clarity, and helps you stay steady through distractions," says Mohit. Yoga for Strength, Stamina, and Body Awareness—not Just Weight Loss "Weight loss is not the goal of yoga, but it can be a natural result of consistent, mindful practice. Surya Namaskar builds heat, activates the entire body, and boosts metabolism. Standing poses like Virabhadrasana (warrior pose), Utkatasana (chair pose), Phalakasana (plank), and Navasana (boat pose) develop strength and tone the core, legs, and arms," says Mohit. Mohit says, "Twists like Ardha Matsyendrasana support digestion, aiding sustainable wellness. But more than burning calories, yoga tones the body by improving posture, breath, and awareness. With time, your body changes not just in shape, but in how you feel living in it." Emotional Healing Through Breath, Stillness, and Somatic Awareness Mohit explained, "Yoga supports emotional well-being by regulating the nervous system. Slow breathing calms the mind and signals safety to the body. Movement, especially through poses that open the chest, hips, and shoulders, releases physical tension where emotions are often stored." Spending time in stillness helps you notice what you're feeling without getting overwhelmed. This builds emotional awareness and resilience. Instead of pushing feelings away, you learn to sit with them and let them pass. Regular practice also boosts mood by increasing feel-good hormones like serotonin. Work-Life Balance for Professionals: Small Yoga Breaks, Big Impact For working professionals, the day rarely slows down—emails, deadlines, meetings, and constant mental noise can quickly build up. Yoga offers a much-needed pause amidst the chaos. Even a brief 15-minute session—whether breathwork, light stretching, or mindful stillness—can significantly reduce stress, improve circulation, ease joint stiffness, and release built-up tension. Mohit says, "With consistent practice, posture improves, fatigue lessens, and focus becomes sharper. On an emotional level, yoga fosters calm responses rather than reactive ones, helping you recognize when you're pushing too hard and when to step back. Instead of being overwhelmed by work, you learn to reconnect with yourself, enhancing both well-being and productivity." Why Wellness Retreats Offer a Deeper Yoga Experience Than Home Practice Mohit says, "While practicing yoga at home can be beneficial, it often competes with the noise of daily life—responsibilities, distractions, and mental clutter. In the midst of it all, even our most grounding rituals can start to feel distant or diluted. A retreat that weaves yoga into its core offers something profoundly different: an immersive space purposefully designed to nurture stillness, reflection, and renewal." Every element—from the serene environment to the thoughtfully crafted schedule—supports your inward journey. The daily rhythm helps you stay consistent without interruptions, allowing your practice to deepen naturally. You feel held by the environment, uplifted by the energy of the community, and inspired by the presence of others on similar paths. You return home feeling lighter, clearer, and more deeply attuned to yourself. Yoga is more than a mat-bound ritual—it's a reminder that peace, strength, and clarity already exist within us. Whether you're rolling out your mat at home or stepping into a quiet forest retreat, each pose, each breath, is a step toward a more balanced, centered life. In today's fast-paced, hyper-connected world, yoga doesn't just help us stretch—it helps us pause. And sometimes, that pause is the most powerful thing we can do for ourselves.
