Yoga Belly

Yoga Asanas and How to Do Them

1. Garudasana (Eagle Pose)

Instructions: Stand tall, soften your knees, loop one leg over the other, and interlace arms at the elbows. Balance and hold, then switch sides.

Benefits: Enhances focus, strengthens lower limbs, and improves joint mobility.

2. Ardha Chandrasana (Half Moon Pose)

Instructions: Open your stance, reach one hand toward the ground, and extend the opposite leg and arm. Hold your gaze and breathe steadily.

Benefits: Builds balance, tones legs, and expands hips.

3. Parivrtta Trikonasana (Revolved Triangle Pose)

Instructions: Step wide, hinge forward, and reach one hand to the mat while rotating your torso. Lengthen through the spine.

Benefits: Stimulates digestion, increases spinal flexibility, and fortifies legs.

4. Utkatasana (Chair Pose)

Instructions: Feet together, bend knees as if lowering into a seat, stretch arms overhead, and draw your core inward.

Benefits: Powers the thighs, sculpts the abdomen, and strengthens endurance.

5. Viparita Karani (Legs-Up-The-Wall Pose)

Instructions: Lie back, raise legs against a wall, soften your arms beside you, and let go of tension.

Benefits: Calms the nervous system, enhances circulation, and refreshes tired legs.

6. Baddha Konasana (Butterfly Pose)

Instructions: Sit upright, join soles of the feet, and gently encourage your knees toward the floor while holding your ankles.

Benefits: Opens pelvic region, supports healthy digestion, and eases lower back stress.

7. Parighasana (Gate Pose)

Instructions: From kneeling, extend one leg to the side and arch your torso overhead into a lateral stretch.

Benefits: Expands side body, improves breathing capacity, and boosts flexibility.

8. Anjaneyasana (Low Lunge Pose)

Instructions: Step one foot forward into a deep lunge, rest the back knee down, and reach arms skyward.

Benefits: Opens hips, tones glutes, and stabilizes posture.

9. Matsyasana (Fish Pose)

Instructions: Lie down, lift your heart, arch the upper back, and rest the crown of the head lightly.

Benefits: Expands lungs, lengthens neck and chest, and revitalizes energy.

10. Marjaryasana-Bitilasana (Cat-Cow Pose)

Instructions: On hands and knees, inhale to lift chest (cow), exhale to round spine (cat). Flow gently with breath.

Benefits: Awakens spine flexibility and soothes lower back tension.

11. Sukhasana (Easy Pose)

Instructions: Sit cross-legged, lengthen your spine, place hands gently on knees, and breathe with presence.

Benefits: Grounds the mind, enhances focus, and fosters aligned posture.

12. Malasana (Garland Pose)

Instructions: Sink into a deep squat, bring palms together at the heart, and press elbows gently into knees.

Benefits: Opens hips and ankles, aids digestion, and centers balance.

13. Ustrasana (Camel Pose)

Instructions: Kneel with knees apart, support your hips, arch backward, and gaze upward with your heart open.

Benefits: Lifts energy, deepens spinal mobility, and broadens the chest.

14. Natarajasana (Dancer's Pose)

Instructions: Balance on one leg, lift the opposite foot behind you, grasp it, and extend your other arm forward.

Benefits: Refines grace, challenges balance, and stretches the front body.

15. Adho Mukha Svanasana (Downward-Facing Dog)

Instructions: From hands and knees, lift hips upward, elongate your spine, and ground through heels.

Benefits: Strengthens upper body, releases tension, and stimulates circulation.

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