Fitness – Page 9

7 Types Of Yoga For Building Focus And Attention

If you have difficulty in developing concentration and focus, you should try yogasana. There are 7 asanas that can help in improving your focus and attention. Also, they will strengthen your muscles and joints.

The advantage of yoga is that it can be practiced without any additional accessories. Also, you can practice these asanas at home. A little training is needed for these asanas. You will feel amazing benefits in your focus and attention by practicing these asanas.

Tadasana (Mountain Pose)

Tadasana improves posture by relaxing muscles and strengthening them over time. It improves flexibility by strengthening the leg and abs muscles. It works on the abdomen to boost the digestive tract function and system in the long run. It develops balance and offers a beginner-friendly yoga pose. Since it is a super accessible asana with multiple benefits, anyone can practice it.

How To:

• Stand straight with your feet hip-width apart and flat on the floor
• Press your heels and toes on the floor
• Lift your knees upward and turn the thighs slightly inward
• Take a deep breath and roll your shoulders up and back
• Release your shoulders and come in Tadasana position
• Let your arms hang naturally with palms facing forward
• Hold this position for as long as you can

Vrikshasana (Tree Pose)

Concentration improves with the time span of the asana. Also, it stretches legs, back, and arms. According to research, it is also helpful in controlling sciatica pain. In addition to these benefits, it also strengthens leg and back muscles.

How To:

• Stand erect with your feet hip-width apart and feet flat on the floor
• Slowly lift your right leg and place your right foot on the root of the left thigh
• Balance your body on the left leg before raising your hands above your head
• Spread your hands and raise them in a circular motion and join your palms over your head
• Look straight and relax your muscles while maintaining the pose
• Release your hands and right leg in the similar motion… Find more

12 Yoga Asanas To Bring Your Hips And Thighs In Good Shape

If you are dreaming of improved buttocks and fuller thighs then yoga can help. Stretching exercises can strengthen your hips and thigh muscles. Also, they will make your body more flexible. The advantage of yogic exercises is that they require no weight training or additional accessories. Also, the results achieved through yoga asanas are always exciting and long-lasting to reduce fat from thighs.

There are 12 yogic exercises that you can practice at home and get stunning results. Also, you need little training for doing the exercises.

Here’re the yoga asanas for improving your buttocks and thighs

Utkatasana

It stimulates and strengthens muscles in the legs, hips, and thighs. The pressure exerted on the muscles tones the hips and thighs.

How To:

• Stand straight with your feet hip-width apart and hands by your side
• Bend your knees to come in a half-sitting position to start
• Stretch your arms over your head
• Hold the position for as long as you can

Virabhadrasana II

The biggest advantage of this exercise is it works both legs at the same time. Also, it strengthens the muscles that are often left by other exercises.

How To:

• Stand straight with your feet wider than your shoulder-length
• Open your arms and turn to your right without bending your knees
• Bend your right knee and stretch your left leg
• Stretch your left leg as much as you can and put pressure on the right knee
• Balance your body with arms and keep your back straight
• Maintain the pose for as long as you can

Natarajasana

It stimulates hip flexors and stretches the inner and outer thigh muscles. It will tone all your muscles from your pelvis to your feet.

How To:

• Stand straight with your feet hip-width apart and hands by your sides
• Stretch your right leg behind and fold the knee
• Reach your right hand to the toe of the right foot and hold it
• Stretch your left arm forward and make a Gyan Mudra
• Maintain the … Find more

10 Strength Building Push-Up Exercises For Women

If you want to build your upper body muscles and lift your breasts then try push-ups. Also, push-up exercise is great for strengthening the core, shoulders, and arms. Another advantage of push-ups is there are many variations of this exercise.

Here’re 10 push-up exercises you can practice at home

Knee Push-Ups

A great exercise for beginners, it strengthens the chest, shoulders, and arms. Also, it is crucial to move to advanced and more challenging exercises.

How To:

• Get down on your fours with your hands a little wider than your shoulder width and ankles locked
• Keep your back and neck in a straight line and also straighten your arms to start
• Lower your chest but avoid touching the floor
• Go slow so you take time in going down and coming up to complete a rep
• Do 3 sets of 5 reps each

Wall Push-Ups

It is a good exercise if you want to strengthen your chest muscles. It will work on your chest and enhance your breasts. Also, it will prepare you for regular push-ups.

How To:

• Stand at an arm’s length before a wall
• Reach your hands to the wall and place your palms on the wall
• Stretch your legs and back to bring your body in a straight line
• Start by pushing your chest towards the wall and stop before it touches the wall
• Wait for a while and come back to the original position
• Do 3 sets of 5 reps each

Incline Push-Ups

It is slightly challenging but it can give excellent results. It can tone and strengthen your chest, shoulders, and arms. Also, it will build the endurance of your upper body muscles.

How To:

• Lay inclined on a bench by placing your hands firmly on the bench
• Your hands should be a little wider than your shoulder-width and your body in a straight line
• Straighten your legs and arms and engage your back to start
• Push your chest to the bench but stop before touching the bench
• Wait … Find more