Welcome to our blog, where we explore the secrets of staying fit and healthy through daily exercises and special yoga asanas. In today’s busy world, taking care of our well-being is essential. That’s why we’ve curated a collection of simple yet effective exercises and yoga poses that you can incorporate into your daily routine. By dedicating just a few minutes each day to these activities, you’ll not only improve your physical fitness but also experience a boost in energy and mental well-being. Whether you’re a beginner or already have some fitness experience, our blog is here to guide you on your journey towards a healthier lifestyle. Get ready to discover the power of daily exercises and special yoga asanas in helping you achieve your fitness goals and maintain a vibrant and balanced life. Let’s start this exciting adventure together!
Firstly let’s learn about the special Yoga Asanas which will help you stay fit and healthy.
To do this asana, first of all, lie down on your stomach. Now hold the ankle of the right foot from the back with the right hand and the ankle of the left foot with the left hand. Taking deep and long breaths, lift both legs and thighs from the chest and back from the front.
Then move the feet towards the sky and leave the breath normal. Dhanurasana increases the efficiency of digestive organs. Regular practice reduces belly fat around the thigh areas. This asana also helps in returning the correct shape of the spine, as well as strengthens the muscles of the arms.
To do this asana, try to lie both feet behind the head on the ground while remaining in the same position of service. The most pressure in the body will come on the neck and shoulders and stretch will be experienced in the spine.
For a while, there will be pressure on the thyroid gland. Keep breathing normally. In this position, try to restrain yourself for about 3 to 5 minutes, then slowly return to the former position. Performing Halasana strengthens the digestive system and reduces excess fat in the stomach, as well as increases metabolism and helps in weight loss.
In this pranayama, keep both hands on the knees in a Jana mudra while keeping the waist straight. Try to inhale slowly out of your nose. Keep in mind that the sound of breathing should not come, but the sound of exhaling came at a rapid pace, just as the sound of sneezing comes, in the same way, there is a loud sound in this pranayama.
In this pranayama, breathing has to be done in and out at a rapid pace. While inhaling, keep the stomach outside and while exhaling keep the stomach inside. With this pranayama, the lungs are purified and it also gets a lot of power.
Now, let’s look at the important exercise moves which are required to be done regularly to stay healthy and fit.
With triceps dips on the chair, you can strengthen your arm muscles. Through this whole exercise, big muscles develop in the upper part instead of the lower part of the body.
Strengthen your triceps by placing dips on the chair. For this, take a chair and bring the hips forward and only support the palms. Then go down and then come up. Flex and exercise your elbow.
First of all, you have to keep both your hands open in front and you have to stand straight and pull the chest slightly outwards. Now slowly bend your knees and sit as if you are sitting in a chair.
Keep your knees equal to your feet. Now bend down slowly and bend until your thighs are equal to the ground. Keep the body very tight. Now start these sit-ups here. Exhale while coming up. You can do this for 10 minutes. Initially do 10 squats and then slowly move up to 12-15.
This is an important part of a regular exerciser’s life. The most important thing about you is that it makes your whole body work out and starts feeling fit in a short time. You can do it as much as you want.
After the warm-up, start the push-ups. First of all, lie flat on the mat with the stomach straight. During this time your whole body should be straight.
The most important role during push-ups is your hands and feet Because the weight of your entire body is on them. Place it on the toes of your hands and feet before the pushup. Keep the knees straight, keep the feet straight as well. Then air your whole body.
If you are going to start push-ups, then avoid doing too much at once. Make 3 sets of this, start with three sets of 10-10. Later increase the number according to your capacity.
With the help of a chair, you can do this exercise. While doing the chair steps, it is important to keep in mind that the body is straight. For this, such a chair should be selected whose balance is right.
Locate a strong chair. When you place your foot squarely on it, your knee is at a 90-degree angle or larger.
Step up 20 times, leading with the right foot, then to the left, bringing both legs fully onto the bench. To return to the starting position, lead your right foot down to the floor, then left, until ending with both feet on the ground. Switch legs, and start the step with the left leg for 20 steps.
To make this move more challenging, start stepping on the bench with your right foot, bring your left foot up and tap the bench with your left toe, then tap your left foot down on the floor.
Your right leg never moves as you bend and straighten your right knee. It works best on a step or bench, something less than a chair. Repeat it for a total of 30 seconds.
To do sit-ups crunches exercises, first of all, you should spread some exercise mat and lie down on it.
Place both your hands on the floor and bend your knees on the ground.
Now take both your hands up and keep it behind the head.
Now while exhaling, move the upper part of your body toward your knees. Now while breathing, come down again and lie down again. This is a rep of sit-up. You have to do 10 reps in the beginning, then gradually increase its number.
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The entire weight of our body is on the feet, so it is very important to remain strong in this part of the body. For this, you can exercise wall seats. This exercise is very beneficial for the thigh and legs. It helps in balancing the body. It is also helpful in reducing abdominal fat.
Stand back straight for 6 inches keeping the back against the wall.
Slowly bend your knees, tilt the body, and fall into a cushion-like position.
A 90-degree angle should be made from the knees between your legs.
In this position, keep your neck and head straight. Now spread your hands towards the front or right-left. Hold this position for 15-20 seconds and then stand upright and rest for 10-12 seconds. Similarly, do this exercise as many times as you can.
First of all, lie flat on your stomach. Now bend the elbow as shown in the picture and put the weight of the body on the forearm of the arms. Then keep your body straight and do not move. Look at the ground without straining your head. Maintain this state according to capacity.
So if you want a fit body in a short time, then you can try these daily exercises to stay fit & healthy