15 yoga poses that will transform your body


Yoga has now been known for centuries, and numerous studies have shown that its regular practice can significantly improve physical, mental and spiritual health, while providing more flexibility, fitness, balance, muscle strength. and mobility.

 

At Boredmojo , we care about your well-being, which is why we are going to offer you simple but very effective poses, which will work incredibly well for everyone, beginners or experts.

 

 

 

 

1. The dog looking down.

15 yoga poses that will transform your body
This posture stretches and strengthens the entire body, and is found in major types of yoga.

Let your body rest on all four ends. Place your wrists under your shoulders, and your knees under your hips. Tuck your toes in, lean on your hands and straighten your buttocks so that your bust tingles down. If necessary, bend your knees slightly, then hold this position for about five breaths.

2. The board

15 yoga poses that will transform your body
While this is one of the best exercises for strengthening your abs, it also works the rest of the body. The trick is to control your breathing well.

There are many types of exercises based on the plank position  , it’s up to you to choose the one that’s right for you. Your shoulders should be directly above your elbows, and you should keep your back straight, horizontal. If you can, raise your legs one after the other, if not, stay on your knees. Regardless, it is essential to always form a straight line from the top of the head to the hips, or to the tips of the feet.

3. Reverse plank

15 yoga poses that will transform your body
This is a great pose to stretch your upper body, and increase the strength of your arms, legs, and core. In addition, this will improve your balance.

Start by placing your hands behind you, and look at your feet. Lift your hips off the ground, stretch one leg, then the other, with your fingers firmly on the ground.

 

4. Extended side angle

15 yoga poses that will transform your body
This pose is designed to work the sides of your waist, strengthen your legs, stretch your hips, hamstrings, calves, shoulders, torso and spine. It also opens up the lungs, improves digestion, and helps relieve stress.

Start by spreading your legs and extending your arms. Turn your right foot 90º outward. Then slide your left foot back, bending your right knee, and bringing your hands forward. Gently bend down and place your right hand on your right ankle, shin, knee, or on the floor (depending on your flexibility), while extending the other hand to the sky, forming a straight line. Then repeat the exercise on the other side.

5. Shaft position

15 yoga poses that will transform your body
If you are new to the world of yoga, practicing this pose is a good place to start. It will improve your balance and teach you to breathe properly. It will also allow you to strengthen and tone the muscles in your legs, ankles and inner thighs.

Start by joining your feet together. Then slowly lift your left knee, touch it, put your left foot at your thigh or calf level (making sure to avoid the knee area) then lift your hands up, palms together. Hold this position for 8-10 breaths, then switch legs.

 

6. Warrior stance 1

15 yoga poses that will transform your body
This posture is also one of the main poses that can be found in many types of yoga. It is essential for improving the strength of your abs and the lower part of your body. It is also ideal for stretching your hips and thighs.

Take a big step back with your right foot, and place your left foot flat on the mat. Bring your shoulders back and pump your chest out. Then raise your arms, keeping the palms of your hands together. Hold this position for 8-10 breaths, then switch sides.

 

 

 

7. Warrior stance 2

15 yoga poses that will transform your body
Here is another very important position , because it will stretch your hips and the inner part of your thighs. In addition, it will improve your balance, facilitate your digestion, and relieve your back pain.

Remain standing, legs apart. Turn your left foot 90º and your right foot 45º. Bend the front knee and extend your arms sideways. Look over your right hand, hold this position for 8 or 10 breaths, then repeat the exercise on the other side.

8. Sitting position, leaning forward

15 yoga poses that will transform your body
This pose is very useful for stretching the lower and upper part of your back, as well as your hamstrings, because it opens up the whole body, and thus will teach you to breathe well, even in an uncomfortable position. It will also relieve you of headaches and reduce your fatigue.

Start by sitting down with your legs together, and then lean your body forward, so that your chest is resting on your legs. After you reach your maximum stretch, breathe 8-10 times. Make sure you keep your back straight!

9. Bridge position

15 yoga poses that will transform your body
This is another important position for beginners, as it works by stretching the front of the body, while strengthening the back. It also improves blood circulation and digestion, relieves stress, opens the lungs, and helps the thyroid gland function properly.

Lie on your back, keeping your feet close to your hips. Then lift the pelvis and hold the position for 8-10 breaths.

10. Position of the fetus

15 yoga poses that will transform your body
It is the best resting position  for relieving stress or tension, and it is also very good for digestion.

Start by kneeling on a mat, then lower your head to the floor, placing your hands forward, to the side or back, and relax!

11. Position of the cobra

15 yoga poses that will transform your body
This position is excellent for  strengthening your back, and relaxing your chest and shoulders. It will also reduce the stiffness of the lower part of your body.

Start by doing the dog pose (first on the list), then continue with the plank position. Then bend your elbows and slowly lower your pelvis to the ground. Shift your shoulders back and gently arch your back. Hold this position for 8-10 breaths.

12. Arc position

15 yoga poses that will transform your body
This pose will stretch the entire front of your body, strengthen your back, and improve posture and flexibility in your spine.

Lie on your stomach, bend your knees, lift your thighs, hollow your back, and grab your ankles with your hands. Hold this position for 8-10 breaths.

 

 

 

13. Boat position

15 yoga poses that will transform your body
This position will help relieve stress, improve digestion, stimulate your kidneys, thyroid, and bowels, and strengthen your thighs and lower back.

Start by sitting on your butt, bend your knees, lean back and lift your feet until your shins are parallel to the floor. If you feel comfortable in this position, straighten your shoulders, stretch your arms forward, grab your knees and raise your legs so that your body forms a V. Hold this position for 8-10 breaths.

 

14. Position of the fish

15 yoga poses that will transform your body
This position will strengthen your hamstrings and lower back, and it will also open up your hips and rib cage.

Start by lying on your back, keeping your feet on the ground and your legs straight. Lift your upper body by sliding your hands under your buttocks. Keep your forearms and elbows at your sides, and lift your upper back

 

15. Position of the wind blast

15 yoga poses that will transform your body
This posture will help you release toxic gases from your body.

Lie on your back and bring your knees to your chest. Press down on the lower part of your abdomen while holding your knees with your hands. Then lift your head, neck, and chest, bringing them closer to your knees. Hold this position for 8-10 breaths, then return to the starting position.


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