Consuming nutritious food alone won’t give you holistic wellness. Trying doing these yoga poses to absorb nutrients in a better way.
It is very important for the body to possess strong absorption power. This is possible because of vitamins B12 and D3. This is the reason why the yoga asana Surya Namaskar or Sun Salutation is famous throughout the world and practiced by millions of people globally. The sun allows the body to remain energetic and active without which there is lowered immunity, weakness, muscle fatigue etc. In yoga, Surya namaskar is considered to be a powerful mechanism to absorb vitamin D into your system.
If we are able to make time in a busy schedule for the vital component of self care then it will benefit us greatly. Practicing the following 10 yoga postures is an effective way to build the power of nutrition absorption within your body. When this is in place the food that we consume can be used efficiently by the system and this will in turn enrich the body with the required strength and stamina.
There are some people who complain about weakness in the body, lack of strength and stamina despite consuming a large amount of food. While many others face issues with their weight, and are either overweight or underweight and find it difficult to manage their weight in a positive way. In such cases, yoga can help.
The following 10 yoga postures can prove to be extremely beneficial.
- Stand tall with big toes touching and heels together.
- Draw in your abdominals and relax your shoulders down and back.
- Breathe 5-8 breaths while actively engaging your leg muscles.
- It’s a great pose for seniors to keep their postures tall and strong.
- Keeps the feet healthy.
Hakini Mudra in Vajrasana – Thunderbolt Pose
- Kneel down and rest your pelvis on your heels
- Keep your heels slightly apart from each other
- To practice this gesture, first bring the palms to face one another a few inches apart. Bring the fingertips and thumbs of both hands together, allowing them to maintain light contact. The hands can then be raised to the level of the third-eye chakra, in the center of the forehead.
Santolanasana – Plank Pose
- Lie on your stomach
- Place your palms under your shoulders and lift your upper body, pelvis and knees up
- Use your toes to grip the floor and keep the knees straight
- Ensure that your knees, pelvis and spine are aligned
- Your wrists must be placed exactly below your shoulders with your arms kept straight
Ashtanga Pranamasana – Eight-limbed bow pose
- From Santholanasana, drop your knees to the floor.
- Lower your chest and place it in-between your palms
- Only your toes, knees, palms, chest and shoulders touch the floor
- Tuck your elbows inwards and point them up
- Ensure that your pelvis and stomach is off the floor
Cobra Pose (Bhujangasana)
- Lie down flat on your stomach with palms placed under your shoulders
- Keep your feet together, with toes on the ground
- Inhale and then lift your head, shoulders and torso up at a 30 degree angle
- Ensure that your navel remains on the floor, your shoulders are broad and head slightly raised upwards
- Begin by standing in Samasthi.
- Extend your arms straight up.
- Join your palms and point your fingers up
- Slowly tilt your upper body forward at your pelvis.
- Lower your upper body until it is parallel to the ground.
- Try to keep your back and legs straight.
Also Read: Yoga for all: 5 yoga poses to kickstart your wellness journey
Prana Mudra in Padmasana
- Sit in Ardha Padmasana with your right foot over your left thigh
- Lift your left foot and place it on your right thigh facing up
- Pull your feet closer to your hips
- Drop your knees to the floor
- It is done with the help of both the hands.
- Tips of ring plus little finger have to be joined by the tip of the thumb.
- All other fingers must be extended straight.
- Begin with Adhomukhi Swanasana.
- Bring your right leg in and place your right foot in between your palms to form Ashwasanchalanasana.
- Drop your left heel to the side so that your right knee and heel are aligned at a 90 degree angle
- Ensure that your left leg is straight
- Lift your left palm and extend your arm upward and point your fingers up to the sky
- Face your gaze towards your left palm.
- Ensure that both arms are straight and in one line
- Begin by standing in Samasthi
- Lift and bring your right foot on your left inner thigh
- Place it as close to your groin or at the ankle or calf
- Raise your hands up and join your palms
- Repeat with the other leg
Also Read: Malaika Arora shares the 3 yoga poses that help her get a toned body
- Begin in Samasthithi
- Exhale and bend down or lift up the right leg. Hold the big toe, extend the leg ahead inhale and look up as you straighten your arms
- Try to keep the legs and knees straight throughout the practice.
- Repeat this asana on the other side
Yoga is ideally to be performed early in the morning on an empty stomach for maximum results. In case you are unable to find time in the morning, make sure that before you practice in the evening you have given sufficient gap between your last meal and your yoga practice.