7 Best Yoga Poses To Get Your Summer Body Ready

Try these yoga poses to stay fit during summer season

During winter the body tends to become sluggish, stiff and it takes longer for the muscles to warm-up. To avoid weight gain, you need to maintain a regular fitness schedule throughout the year. It is especially important during winter as most of the winter months include festivals and holidays. With all the merry-making and celebrations it is only natural to indulge your cravings and in some comfort food. You can balance it out by being physically active and exercising regularly. Or, you can modify your diet by cutting out excessive fatty food, especially if there is a decrease in your daily physical activity. Remember to keep yourself hydrated as well. Diet plays a very important role in managing your weight, ensure you consume a nutritious diet, packed with minerals, vitamins etc. In this article, we are going to talk about a few yoga poses that can help in getting your summer body back.

Here are a few effective yoga postures to get you your summer body back

1. Santolanasana

Formation of the posture

1. Lie on your stomach
2. Place your palms under your shoulders and lift your upper body, pelvis and knees up
3. Grip the floor with toes and keep the knees straight
4. Ensure that your knees, pelvis and spine are aligned
5. Your wrists must be exactly below your shoulders with your arms straight
6. Hold the final posture for a while

Santolanasana can help you improve concentration
Photo Credit: iStock

2. Vasishtasana

Formation of the posture

1. Begin with Santholanasan (Plank)
2. With your left palm firmly on the ground, remove your right hand off the floor
3. Turn your entire body to face the right side and lift your right leg off the floor and place it over your left leg
4. Raise your right arm above and keep your fingers pointing to the sky
5. Ensure that both your knees, heels and feet are in contact with each other
6. Ensure that both arms and shoulders are in one straight line
7. Turn your head and look up at your right hand
8. Hold the asana for a while
9. Repeat the same on the left side

Vasisthasana tones the entire upper body and strengthens the back muscles
Photo Credit: iStock

Also read: Can Yoga Reduce Blood Pressure? Know 5 Best Yoga Poses For High Blood Pressure

3. Padahasthasana

Formation of the posture

1. Begin by standing in Samasthithi
2. Exhale and gently bend your upper body down from the hips and touch your nose to your knees
3. Place palms on either side of feet
4. If you are unable to reach your feet, you can bend your knees slightly
5. With practice, slowly straighten your knees and try to touch your chest to your thighs
6. Hold for up to a minute

Practicing Padahastasana strengthens the knees and thighs
Photo Credit: iStock

4. Dhanurasana

Dhanurasana comes from two Sanskrit words, 'Dhanur' meaning bow and 'asana means posture.

Formation of the posture

1. Begin by lying down on your stomach
2. Bend your knees and hold your ankles with your palms
3. Have a strong grip
4. Lift your legs and arms as high as you can
5. Look up and hold the posture for a while

Dhanurasana can help you relive stress and anxiety
Photo Credit: iStock

5. Chakrasana

Formation of the posture

1. Lie down on your back
2. Fold your legs at your knees and ensure that your feet are placed firmly on the floor
3. Bend your arms at the elbows with your palms facing the sky. Rotate your arms at the shoulders and place your palms on the floor on either side beside your head
4. Inhale, put pressure on your palms and legs and lift your entire body up to form an arch
5. Relax your neck and allow your head to fall gently behind

Chakrasana is also known as the wheel pose
Photo Credit: iStock

6. Paschimottanasana - Seated forward bend

Formation of the Posture

1. Begin with Dandasana
2. Ensure that your knees are slightly bent while your legs are stretched out forward
3. Extend your arms upward and keep your spine erect
4. Exhale and empty your stomach of air
5. With the exhale, bend forward at the hip and place your upper body on your lower body
6. Lower your arms and grip your big toes with your fingers
7. Try to touch your knees with your nose
8. Hold the posture for 10 seconds

Paschimottanasana stretches lower back, hamstrings and hips
Photo Credit: iStock

7. Naukasana

Formation of the Posture

1. Lie down on your back
2. Lift your upper body off the floor at 45 degree angle
3. Pivot your body weight on your hips and lift your legs 45 degree off the floor.
4. Your toes must be aligned with your eyes
5. Try to prevent a bend in the knees.
6. Keep your arms parallel to the ground and pointing forward.
7. Tighten your abdominal muscles.
8. Straighten your back.

Pregnant women should avoid Naukasana
Photo Credit: iStock

Also read: Yoga For Beginners: The Perfect Guide To 9 Most Popular Types Of Yoga

Consume generous amounts of coconut water, and buttermilk to make sure that you remain hydrated. Increase your water intake during this time, and include plenty of fruits in your daily diet. This also will keep you from snacking on unhealthy foods. Health benefits come in the form of fruits like watermelon, and sweet lime. They have a cooling effect on your body and also protect you against any illnesses. Stay fit, healthy, and cool through the hot summer days.

Also read: Beat Stress! Yoga And Meditation For Stress Management

(Grand Master Akshar is a Yoga Master, Spiritual Guide and Lifestyle Coach)

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