Daily Exercises To Stay Fit & Healthy, Special Yoga Asanas In Corona Pandemic
Last Updated on June 17, 2022 by admin
Special Yoga Asanas & Daily Exercises to Stay Fit & Healthy: There is an atmosphere of fear among the people due to which the coronavirus continues to wreak havoc. Schools, colleges, malls, and gyms are all closed. Indeed, places, where congestion may accumulate, have been closed so that the infection does not spread.
The important thing is that if your immunity is strong then you can fight any disease and no disease can dominate you even if it is a coronavirus.
At the same time, for those who go to the gym to keep themselves fit, there is a slight inconvenience at this time, because the gyms have also been closed for a few days. But if you exercise every day and if you are missing your exercise due to not going to the gym at this time, then there is no need to get upset.
We tell you how you can stay fit even by staying at home, along with these special Yoga Asanas and Daily Exercise Moves with the helo of which your immune system will also be stronger than before. Let’s know it all through this article.
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Firstly let’s learn about the special Yoga Asanas which will help you stay fit and healthy.
Dhanurasana
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. With regular practice, it 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.
Halasan
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.
Kapalbhanti Pranayama
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.
Bhastrika 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.
Triceps dips
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.
Squats
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 the 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.
Push-ups
This is an important part of a regular exerciser’s life. The most important thing about you is that it makes your whole body workout 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 hands and feet before pushup. Keep the knees straight, keep the feet straight as well. Then air your whole body.
If you are going to start push apps, 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.
Chair Step-ups
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 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.
Sit-Ups Crunches
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 towards your knees. Now while breathing, come down again and lie down again.This is a reps of sit up. You have to do 10 reps in the beginning, then gradually increase its number.
Wall sit
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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.
Planks
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
