Strength, balance and endurance are all core skills that need to be mastered regularly. However, there are certain yoga postures that will help you enhance your flexibility. In fact, yoga postures improve balance and muscles utilization. Yoga postures may be essential for those who lead active lifestyles. They also help develop strength, stamina and flexibility in those who live an active lifestyle. Here are 10 postures to increase strength, balance and endurance in every age group.
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Totaly Legs – Sit on the floor and sit straight up. You can perform it for about 20 minutes. You will notice a great improvement after performing this position and there will be muscles stretching around your ankles. Do it after 90-minutes of yoga postures to burn fat. Rest for 15-minutes after to retrain muscles.
Dottie Downward Facing Dog – Sit on the floor with your feet flat on the ground. Hold a plank position with your arms held in a straight line above your head. Exhale and then release with a deep breath. Perform the downward dog and inhale deeply as you hold the pose. Do this up to 30-minutes. Rest for 10-minutes to build back-bone strength.
Sanskrit for Downward Facing Dog (posing behind a boulder) – In the beginning, spread your hands like you are about to throw a punch. Or if you are feeling like throwing a punch, touch your fingers to your chest. Now, inhale and throw your back into a slightly downward facing dog pose, ensuring your spine is neutral. Repeat 3-4 times to build strength.
Dimpa Pranayama (gun salutation) – Sit on the floor with your knees bent. Extend your feet up and press on the floor with a slight push. Inhale and blow through your nose to create the "gun salutation" sound. Hold the pose for 5-7 breaths. Perform this pose 3-4 times. Rest for 10-minutes to build strength.
Handstand/Ruling and Push-up – Perform a handstand. Locate a chair or carpet. Place a parallel or 3x infinity edge across the floor, and stand with your feet together. Lift your head to straight and then remain in the handstand. Give a light resistance. Repeat this move three times. Rest for 10-minutes to build strength.
Seymour Fall Down Dog/Tiger Pose – Sit on the floor and assume a Tiger pose. Lift your arms as if you were on top of a log and grasp your arms with your feet. Inhale and take a deep breath. Give another breath and lift your body up again and sit on the floor. Rest for 10-minutes to build strength.
Santacruz Down Dog – Sit on the floor with your feet together. Lie on your back. Tuck your belly into your chest and place your hands on your elbows. Inhale and draw your eyebrows to the brow bone. Repeat 5-7 times. Rest for 5-minutes to build strength.
Santacruz Down Dog Sequence (five poses in total) – When you perform the yoga sequence, lie face down on the floor with your knees bent and your feet slightly apart. Place your hands on your back and straighten your legs, doing a series of different lines. Do 10-minutes. Rest for 5-minutes to build strength.
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The Yoga Sequence (five poses in total) – Practice the sequence 10-minutes. Rest for 5-minutes to build strength.
Santacruz Down Dog (5-in-1) – Lie face down on the floor with your knees bent and your feet slightly apart. Place your hands on your backs and draw your eyebrows to the brow bone. Inhale and lift your body up, repeating the movement. Rest for 5-minutes to build strength.
3 Vinyasa Postures & the Three-Inch-Tension Pillow – Practice in the sequence 3-in-1, where you perform all three moves in succession. Perform these postures 3-4 times to burn fat and build strength and stability.
Santacruz Down Dog (four sets of three sets) – Lie face down on the floor with your knees bent and your feet slightly apart. Place your hands on your backs and draw your eyebrows to the brow bone. Inhale and then exhale to lift your body up, repeating the movement. Rest for 10-minutes to build strength.
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Double Interval Power Pose (or Big Kinyan Sambanthan) – Double Interval Power Pose (or Big Kinyan Sambanthan) is an achllondra yoga class technique that promotes the body’s ability to overcome resistance. Perform this achll
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