10 Yoga Asanas to practice on a Holiday without a mat…
Yoga has emerged as a favorite fitness routine for people seeking a healthy and balanced life. It has become the new fashion trend almost. Most people practicing yoga are habitual of using a mat while performing the different poses. However, this simple piece of equipment can also be done away with, in case it is unavailable, such as when the practitioners are enjoying a holiday. Given below are the brief details of 10 such poses which can be practiced by individuals on a holiday to remain fit and healthy.
This pose requires you to stand straight with your feet a couple of inches apart and eyes straight ahead. The arms should be stretched fully downwards at your sides, with the palms facing the front or inwards to the thighs. The head should be pulled back and the neck as straight as possible. This asana proves extremely helpful in enhancing the balance of your body and helping you focus. The pose can easily be performed without a mat on plain floor.
The pose, starts with the mountain pose and the then you need to raise your arms and stretch them in an inclined position over your head. Remain in this position for a few seconds before lowering your knees in a manner that resembles your position while sitting in a chair. Hold in this position for a few moments while shifting your weight towards the heels. This pose proves quite effective in strengthening your shoulders, legs and upper back. This pose is best performed without a mat as with the mat there comes a greater possibility of slipping off while performing the pose.
This asana requires you to keel with the distance between your shins same as that between your hips and your hands placed on the back of your pelvis. Now press down towards your shins by bending your back while lifting your chest in the upward direction and stretching your hands backwards towards your heels. The Utrasna is extremely beneficial for stretching your entire front body and improving the strength of your back muscles.
Intense Side Stretch (Parsvottanasna)
This yoga pose requires you to stretch one of your legs in front of the other to form a 45-degree angle. Bend your upper body while stretching your neck to reach the lowest part of your stretched out leg. Lift your arms up to shoulder height and turn them in slightly so that the palms join and touch the upper back. You should also lift the shoulders away from the floor and stretch your chest to the maximum. The Parsvottanasna asana helps in calming your mind and strengthening the muscles of your spine, shoulders, hips and even wrists.
You need to start in a standing position with your feet spread wide apart and turn your toes inward. Rotate your right thigh so that the right toe is pointed straight in that direction. Spread your arms wide and bend down towards your right side in a manner that places your right hand just below your right knee. Stretch your left arms with the fingers reaching out and your head in the upward direction on that side. This asana can be quite challenging if your body has limited flexibility. However, it can help improve your balance besides strengthening the muscles of your inner thighs and hamstrings.
Stand straight and bend one knee towards the inside of your other leg. Use your hand to bring up the foot of your bent leg and place with the heel touching the other leg just around the knee or even above it. Stretch your arms above your head and let palms meet in the air. In case you feel slightly misbalanced, you can take the support of a nearby wall. This asana proves extremely beneficial in terms of enhancing your concentration and balance.
Warrior II (Virbhadrasana II)
Stand with your feet spread wide apart and the back foot turned slightly in. The front foot should be at 90-degree angle to its side with its heel falling in a straight line with the arch of the other foot. Bend the knee of the front leg to form another 90-degree angle and stretch your arms parallel to the floor in either direction. Use this asana to calm your mind, strengthening your legs and ankles and increase your stamina.
Half Moon (Ardha Chandrasana)
Make the triangle pose first and then move your front hand 12 inches forward to align your thumb with the pinky toe of your front foot. Now shift your weight on your front foot and lift the back foot and leg until it is stretched in an almost straight line with your upper body while stretching your other hand upwards along with turning your head in the same direction. This is a great pose to enhance body balance and strengthen your legs, outer hips and inner thighs.
Wheel (Urdhva Dhanurasana)
Lie on the floor facing upwards, your knees bent and feet placed flat in a parallel position at hip distance. Stretch your hand in the backward directions with the palms facing downwards and the fingers facing the heels. Press down with your hands and feet and gradually lift your entire body up the floor with your chest stretching upward. This asana proves extremely effective in strengthening the muscles in your back, shoulders and hamstrings.
Seated Forward Fold (Paschimottanasana)
Sit with your legs stretched straight in front of you and your thighs grounding into the floor. Try to grab the outer edges of your feet without bending your legs while bending your elbows wide up towards the ceiling and bowing your head onto your knees and legs. This asana helps to elongate your spine and stretch your hamstrings besides making you feel good.
Content Source: http://greatist.com/move/common-yoga-poses